a SOLDIERS journal!!!!

[TRUEsoldier]

Just curious...what's the reasoning behind tossing in a speed bench day 2 days before your heavy chest day???

I actually didnt intend for it to be 2 days before chest heavy, but if you see my routine, I do chest, back, and quads twice a week. the only one that I do heavy both times is back! ( I would legs too, but due to the injury I cant) so I wanted to make sure that I had equal seperation between back days. Well along with that, I wanted to make sure that I hit all muscles once before I hit them for a second time. This ended up making chest fall on such a late day. I thoguht it might be a problem, but due to the fact I dont go heavy at all, and it is not really a intense work out, I feel no problems 2 days later. Probably alot to do with the day off! So far, I LOVE IT!!!!! My favore work out routine yet, I lvoe the set up, I dont get bored. I dont feel overtrained (close when it comes to back, but going strong)

Peace

 

[TRUEsoldier]

Nov 04

Back(thickness), Shoulders, Abs(upper)

Deadlifts
355 x5
355 x2
couldnt keep grip, I lost one of my straps, and wastrying to use these hook things my friend has, but fuckin hated them!!! I gotta get another set of straps!!

T-bar row
3pl+10 2x10

DB Row
85 2x10

Arnold DB press
65 4x5
70 1x5

Military press front
135 2x8

Lateral Raises
20 db 2x10

v-up crunches
3x15

all in all a good day, the only bad thing was I had to work out at night, and that makes for a tired person in the gym!! But I still fell really good!!

Peace

 

[BlondBomber]

Soldier, I would suggest trying to get your grip strength up. Fuck straps, you should have a solid grip for any weight! I looked in your journal and saw tha you have been doing hammer curls sometimes, beef that shit up! I would suggest doing some lower reps like 8's, and maybe cheat a little to overload your grip. I know you have to work and shit during the day, so that may hinder the grip. Anyways, hit hammer curls and reverse BB curls, bro!

 

[TRUEsoldier]

Nov 3rd

Arms (bi, tri, forarms)abs (lower0

CG Bench
195 2x8
205 1x6

Reverse grip bench
195 2x8
205 1x5

rope Push downs
80 x12
90 2x12

Single Arm push downs
60 2x8
70 1x7

Standing EZ curl bar
95+bar 3x8

Preacher bench DB curl
40x10
45x10
50x8

Sitting alt DB curl (no swing at all, very strict)
40x8
45x8
50x8

Hammer curls
30x8
35 2x8

Wrist curls
35 3x8

abs= skipped them ran out of time, getting late!

good work out, arms felt jacked! all sets are done really slow with alot of constriction on muscles, I try to not swing at all, and use no momentum. Also on all Tri exercises I never fully lock out releasing pressure of tri's!

Peace

 

[TRUEsoldier]

Nov 4th

Legs (quads, hams, calvs) abs (lower, make up for yeerday)

Leg press
10pl x8
12pl x6,5

Iso lateral Leg press
3pl x12
4pl 2x10

Iso leg Extensino
35x8
45 x8,6

SLDL
225 3x5

Leg Curls
25 3x8

Sitting Calf Raises
200 x20
290 3x20

Hanging Leg Raises
3x12

overall a good leg day, my legs are really sore, I think I will feel pretty good tomorrow! knee was really tight though, I gotta work on that, it is mainly when I go deep on anything, leg extensions really dont hurt, so I think my ACL is not that bad, I think it is my miniscus that is really bothering me!!1

Peace

 

[JKurz1]

no squats yet bro?

 

[TRUEsoldier]

no squats yet bro?

miniscus damage bro!! Untill I have reconstructive knee surgery, I am supposed to stay away from squats!!! I am thinking of giveng box squats a try though!!

Peace

 

[WalkingBeast]

Good shit brother!! Looks like your KILLING THAT SHIT!! Thats what I like to see!!

 

[TRUEsoldier]

Good shit brother!! Looks like your KILLING THAT SHIT!! Thats what I like to see!!

ALWAYS KILLIN SHIT BRO!!!!! That is what its all about!!

Peace...but fuck the middle east!!!!

 

[TRUEsoldier]

Nov 5th

Chest(dynamic), Back (width), abs (obliques)

Speed bench
135 10x3

Chest dips (leaning)
5x12

I am not adding weight, due to the fact that it is a dynamic day, and I dont want to tear into the muscles to much!

Wide Grip Pull ups
3x8

Close Grip pull ups
8,8,7

Reverse grip pull ups (palms in)
8,7,6

Side Crunches
3x15

a good and quick work out! felt a great squeeze in my back, no work out partner, so shorter amount of rest!!! and that is that!

Peace...but fvk da middle east!