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a SOLDIERS journal!!!!

JKurz1 said:
Just curious...what's the reasoning behind tossing in a speed bench day 2 days before your heavy chest day???
Click to expand...

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
 
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
 
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! :bigbuck:
 
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
 
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
 
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!
 
Nov 7th

Wooohoooo...today was one of those days that everything is against you, but when you hit the gym, it all seems to still work out, which motivates the FUCK out of you!!!!!!

It was a pretty warm day today (probably in the high 80's low 90's) and we had to download 2 connex's(tractor trailer size) worth of equipment organize it and then pack them back up!!! oh yea not to mention this was in full gear (about 60lbs worth of extra shit on top of you tight as hell) not to mention I only ate 2 meals before I went to the gym (3pm) bfast at 7 am, and then didnt eat lunch till 220pm!!!(and to make that worst I ate pizza) LOL but here it my work out

Chest(heavy), Traps, Quads(dynamic), Calves

Incline BB Press
195 4x5
200 1x5

still easy, it doesnt seem to get hharder right now, I think I could probably jump to 205x5 next week, but I wont :(

Flat DB Press
90x10,9 (spoke to soon, fatique set in, and shoulder got tired...LOL)

Slight Incline DB fly
65 2x8

Standing BB shruggs
275 2x8

Sitting Individual HS leg extension
10lbs each side 3x15 held at the extended position.
Yes only 10lbs my legs still hurt like a fuck fuck from the last leg day!!!

Standing Calf Raises
275 5x20

I felt great today, I was tired as hell, worn out, no energy, but still kIlled that shit!!!! I was so pumped that the incline bench was easy, even though I was so worn out! I hope I get my sups soon, so when I start hitting the plateu they will kick in right in time!!!

Peace
 
BlondBomber said:
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! :bigbuck:
Click to expand...

thanx for the advice bro, I am deffinatly going to pump up the volume on the hammer curls. I dont like reverse BB curls to much, but maybe I will start light, and I'll start liking them more.

Peace
 
Nov 8th

Back(thickness), Shoulders

Deadlifts
355 x5,5,3

for some reason my body just completely ran out of gas on the third set. I was going fine, with the second, felt good, but had plenty of energy, but god was I dead going in the third set! who knows

T-bar row
155 3x10

no benches to do anything else, so I just went to shoulders

Arnold DB press
70 5x5

BB military press from front
145 2x8

Side Lateral DB raises
25 2x8

Leg raises
30 second static hold with 10lb medecine ball on feet! x3

all in all good, I was using these modified straps (this guy took an old belt and cut it and got it sewed for the use of straps) enabled my grip to hold the deads, but afterwards I relized that they were cutting into my wrist! whatever...

Peace
 
gjohnson5 said:
Militants are showing vidoes of beheadings at http://www.ogrish.com/index.htm
This may sound fucked up , but I want to see some dead terrorists. They wanna parade our dead bodies all over the internet , so I say we do the same.
Click to expand...

I wish I could help you on that one dawg, but the focus is on public relations, and that is why you dont see the same in-humane shit from us. I wish we would go in and video tape us walking up to insurgents and just blowin their fuckin heads off!!! But we cant...sorry bro

Peace
 
Nov 11th

didnt make it to the gym on the 10th, friend came by, and got wrapped up talking...

so I made up my missed work out with a half ass work out of both days in one. I felt good leaving, but then had a interuption

CG bench
205x8,7,6
forced out 8 reps, but the number above is how many I got before needing help

Reverse grip bench
205x7,5
again forced out 8...

Rope press down
90x12,12

DB preacher curl bench
40x10
45x10
50x10

sitting DB alt curl
45x8
50x8

Leg Press
5pl+25 x8
6pl+25 x6,6

Leg Extension
1pl x8,8
1pl+5x8

SLDL
245 3x5

>>>MORTAR ATTACK<<<<<

again another work out interrupted from a mortar attack, so it cut it short, so I didnt do anymore sets for hams, nothing for calves, or forearms, or abs...but hey that is life in Iraq!

Peace
 
Nov 12th

Back(width), Chest (dynamic)

today was a long day at work, didnt get off till late. One of the guys I work with is extremely sick and bedridden for a few days, so I gotta make up for him. I dont really mind though. HAHA HA we just got attacked again with mortars, so right now we are under red status...LOL oh I love this place, I wont know what to do when I get back!

but anyways, here was the work out
Speed bench
135 10x3

Chest dips
5x12

Wide grip pull ups, Regular grip pull ups, Close reverse grip(chins) rotateing between them
wgx8
rgx8
cgx8
wgx6
rgx8
cgx8

and that was it, I was tired, it was hot, and I wanted to go to bed, so I did...HA

Peace
 
Pumped da fuck up!!!

November-mo-frakin-14th!!!

This is another one of those awesome fuckin days. Went to go start workin out and found out my work out partner had to work, so I was flyin solo!! fuckin sucks!!! so I got to the gym, thinkin "man, do I really want to go up in weight without a spot"(not a big fan of asking a stranger :worried: ) So I got in there and sayin to myself "ok, I'll just take it easy, I'll work with a lower weight today, it will be ok, one day isnt that bad" then, I mentally slapped the shit out of myself!!!!! "FUCK THAT SHIT, THERE IS NO WAY i AM NOT GOING TO GO FUCKING KILL THAT SHIT, i AM NOT GOING TO LET A SPOT STOP ME, CUZ THIS WEIGHT BELONGS TO ME!!! SO FUCK THAT SHIT, AND FUCKING KILL IT!!!!!!!" and that is what I did, I got a huge pump on all my work out, with lil to no struggle, working by myself...here it is

Incline BB Bench
4x5 200
1x5 205 fucking easy, I cant weight to get up higher in weight, I am going to continue to take it slow though, cuz I dont want to plateu any time soon... :chomp: :evil: :chomp:

Flat DB bench
95x10,8 again no problem, stopped at 8, cuz my rotator shifted a lil

Slight incline DB fly's
65 2x8

HS incline machine burn out set
2x35's, 1x25 do 8 then pull etc...

BB shrugs
225x10
275x8
295x6

DB shrugs
95 2x8

HS individual Leg extensions
20lbs on each side, held at extended state, then 15 reps each leg x3 sets

Standing Calf raises
decided to try something new today ;) :verygood:
225x20
then decided to do Rest Pause sets with it :D :D
295x14,13,12,12
225x12
135x15
took about 5-8 secs rest between, and oh my fucking god!! did my calves burn like I was being beet by a bunch of midgets with rubber mallets!!!!! FUCK YA!!!

and to top it off, I am still about 203 in shorts and shirt, at midpoint in day!!!!! after a really fucked up week of sleep and eating

oh and by the way just in case you care, today was the 6th consecutive day we got attacked right at 5:09 pm!!! :rolleyes: crazy huh....HA

Peace
 
Last edited:
Getting stronger by the FUCKIN day!! Awesome!! KILL THOSE FUCKIN INCLINES,DUMBELL PRESSES AND ALL THAT OTHER SHIT!! KILL....THAT......SHIT!! KILL THAT SHIT!! KILL KILL KILL KILL KILL THAT SHIT!! FUCKING KILL THAT SHIT!! TRAIN OR FUCKIN DIE!!
 
Nov 15th

Today was an ok day, was supposed to be my day off of work, but had to get up early, well one for a mortar attack, and then we had to pack up our milvan again to get it inspected and block and braced, for shipment!! gettin closer!

Deadlifts
225 3x10

T-bar rows
3 pl+35 3x8

HS ind Row machine
3pl+25 each side 2x8

Arnold DB press
75 x5,4,3,4,3

a lil heavy today, will deffinatly stick with this weight for next week!! But it will be mine!!!!!

BB military press
145x8,6

man my delts were dead, liftin alot of shit at work this morn, maybe thats why!, who knows

Leg raise with static hold for 30 secs with 3KG ball held on feetx3

all in all nothing special, deads were really easy, just wanted to give my lower back a lil break, but I felt good...oh yea the alert his afternoon was approx 18 mins late, it was at 527...LOL

Peace
 
WalkingBeast said:
Getting stronger by the FUCKIN day!! Awesome!! KILL THOSE FUCKIN INCLINES,DUMBELL PRESSES AND ALL THAT OTHER SHIT!! KILL....THAT......SHIT!! KILL THAT SHIT!! KILL KILL KILL KILL KILL THAT SHIT!! FUCKING KILL THAT SHIT!! TRAIN OR FUCKIN DIE!!
Click to expand...


ALWAYS motivating bro, thanx
 
Nov 17th

Arms

Today was a pretty good day, I dont have a work out partner now, so that sucks. I cant go really heavy now on some things, but I will figure out a way to work through it, it is just for a week or so, cuz my partner is getting ready for the PT test, and he wants to do really good, so he is focusing on that for now!

CG bench
205x8,6,6

Weighted Dips
bw+45 3x10

Rope press downs
90x12,10,10

Single Arm press downs
50x12
60 2x12

Standing EZ curl bar
100+barx8,8,6

Precaher Curl DB
45 3x10

Alt DB curl sitting
45x8
50x8,6

Hammer curl
50x6,6

BB Wrist curl
barx40(RP)

Side Crunches
3x15

nothign special, but hanging in there!

Peace
 
Nov 19th

Chest (dynamic), Back Width

nothign special today, was kinda tired today, but fought through it. Also I went to see Incredibles today, funniest movie EVER!!! OMG I love it

Speed bench
135 10x3

Dips
BW 4x13, 1x20

all were easy, but got good pump in chest

Pull ups
WGx8
SGx8
RGx8

WGx10RP(5,3,2)
SGx11RP(6,3,2)
RGx11RP(6,3,2)

RP sets were a bitch, talk about whoopin my ass, but got great pump, going to do that more and more, and work my way up to 20RP

Peace
 
Nov 21st

Chest(heavy), Traps, Quads(light), Calves

pretty good day, didnt get alot of sleep last night, but didnt have a hard day today at work at all. Had some interesting converstions today that kinda had my mind in the wrong place, but when I got in the gym. I FVKIN KILLED THAT SHIT AGAIN!!!! It is getting to be no problem to go up in weight every week, Its awesome!!!

Incline BB press
205 4x5
210 1x5

I actually had a work out partner but didnt need him. The incline benches were all taken up so before this I did a fw sets on flat to warm up 135x10,185x5,225x3 all were really easy, didnt want to get tired at all. so then I finally got the incline bench. and still had really no prob, needed no help on any reps

Flat DB Press
100 2x8 ok, these got a lil tireing quick, last set needed a lil help on last rep! but took very lil rest between the 2 sets

Flat DB Fly's
65 2x10 to easy, but didnt have the adjustable bench so couldnt do the slight incline!

Hammer Machine Iso Leg Extnesion
22 3x15 held at extended point and start form there

BB Shrugs
275 3x8

Standing BB Calf Raises
295x20,20,44(RP,15,13,9,7) OUCH!

LOL great pump, feeling great, I fvkin love chest day!1

Peace
 
Nov 23rd...

today was one of those days, I didnt get to work out during the day, was really busy all morning, and didnt go to the gym till about 9pm. To make it worst. I used the lil gym near me, so I didnt have to walk as far, cuz I didnt have a work out partner again, and it was kinda cold (crazy being in Iraq and all) and it fvkin sucked! talk about nothing to work with...but here it is anyways

HS Low Row machine
4plates each side 3x8

HS high row machine
3plates each side 2x8

DB Row
95 x8

DB Shoulder press
80 x6
soulder was hurting for some reason decided to take it easy

BB military press in front (lowered all the way down till touched chest
135 3x8

should hurt, I was pissed at the gym, was not having a good work out so i called it quits before I hurt myself! LOL

Peace
 
GhettoStudMuffin said:
It's good to see a soldier with strength. Watch out for those ruck marches. That added muscle is gonna weight you down HAHA! j/k. :artist: Good stuff.
Click to expand...

thanx bro, I am really not big at all yet, 200lbs aint big, so running has been a lil different on the ole knees, but I'll get used to it!!

Peace
 
Nov 24th

Arm day, I lvoe this day, cuz I only hit arms once a week, so it is almost like a treat :D great pump, nothing special, but a good work out!

CG Bench
205x8
215x6,6

Reverse Grip Bench
205x8
215x6,5

V bar press downs
90 3x12

Rope Press downs
90 3x8

Single Arm press downs rotating grip to normal/reverse
40x8
50x8,8

Ez curl bar curls supersetted with DB preacher curl
90+bar x8 ; 35dbx5 each
90+bar x7 ; 35dbx5each
90+bar x6 ; 35dbx5 each

OOOOoooouuuuccchhhhhhh talk about a burn

Alternatine DB Curl on slightly leaning bench
40 3x8 really slow

Hammer Curls
45 3x8

Wrist Curls
35x12,8,8 One RP set!!

arms felt tight all the way back to the tent!!! as tony the tiger would say GGGGGeeerrrreat!!

Peace
 
another make up day for me, cuz of turkey day, I spent all yesterday eating, and ditn make it to the gym.


Nov 26th

Speed bench
135 10x3

Chest Dips
bw 5x14

SG Pull ups
20(RP 11,4,3,2)

HS Iso lateral Leg press
4 1/2 plates x10
5 1/2 plates x10
6 1/2 plates x8

HS iso lateral Leg extensions
25 x10
45x8,8
50x8
each side all weights

SLDL
135x10
225x10
275x8

and thats it did them all really quick got the hole work out done in less than an hour and that includes warm ups! got a good pump, and hopefully next week I will not miss as many days, cuz its really startin to piss me off!!

Peace
 
Nov 28th

Chest (heavy), Traps, Quads(light), Calves

Another good chest day, nothing spectacular, but my shoulder was really soar from sleeping on it wrong last night, and I am not sure what is wrong, hopefully nothing, but still went in there and killed that shit again!!!! I must confess my love for the gym...I love you weight liftin ;) LOL

Incline BB Press
210 4x5
215 1x5 (last rep spotter touched, said didnt do anything, but still touched! :( )
Flat DB press
100x8,7 shoulder felt really soar during these, I might go away from them for awhile...any ideas anyone???????

Slight Incline DB fly's
50x10,10 really light, but didnt hurt shoulder and that was the plan for staying light!!

HS iso incline bench press burn out set
2x35, 1x25 each side, do 8 drop a plate, do 8 etc...

chest felt great!!

BB Shrugs
225 3x8
light, but get great squeeze from staying light, plus the pain in my shoulder hurts up in my trap to??? fuckin me up

DB shrugs
100 2x8

HS Iso lateral leg extension
20 each side 3x15 (each set is held at extended state, during reps!!)

Standing BB Calf Raises
225x20
295x20
295x43RP(16,12,8,7)

fuckin ouch! god those are the best things in the world, I think I might add RP in all major exercises when I plateu!!!

Well that was that, nothing great, but still havnt plateued yet, and that is what I care about most!!! Plus my work out partner is back to liftin with me again, so I can push myself harder!!

Peace
 
Nov 29th

Back(thickness), Shoulders

An average day, spent the whole morning workin on my truck, so I was kinda worn out but I gotta go to the gym around 2pm which is perfect, but didnt have a work out partner again. found out my generator that powers my tent fucked up again, so had to work with that, but all in all cant coplain to much...oh yea also I have 24hr duty now, so I will be on here for awhile!!

Deadlifts
135x10
225x5
295x5
365x4 lost count, but guessing that I only did 4 not 5
385x1 felt alot heavier for some reason, so I decided to stop there

Tbar rows
2pl x10
3pl+10x8
4pl+10x6

DB Row
100x8

felt good so went to shoulders
Arnold DB press
75x4(1),4(1),5,5,4
the one in perenthesis is a normal db press instead of Arnold, I felt kinda tired going to the fifth rep so I didnt want to fail the arnold so opted to do standard rep, but on the third set, I was like FUK IT and it actually wasnt to hard...go figure

Military press in front lowered down to collarbone(touch chest)
135x7,6

these are actually getting harder, but I am going really low and exploding up, so I dont mind lowering the weight!!

DB side lateral raise
25x8,8

I do one at a time to ensure there is no swinging, or anything, just really slow and concentrated!! these fuckin burn so damn bad. My shoulder actually burns for like another 20mins, as if the lactic acid just keeps building up for some reason!!! hoep its not a bad thing!!!

Peace
 
my shoulders burn from side rasies too. 25 pounds is a helluva lotta weight for those! i just got up to 15 pounders and i barely made it though a 2x8. i love them though, they fill out the sides really nice.
 
JohnRobHolmes said:
my shoulders burn from side rasies too. 25 pounds is a helluva lotta weight for those! i just got up to 15 pounders and i barely made it though a 2x8. i love them though, they fill out the sides really nice.
Click to expand...

yea burn is one thing, but I am sayin that this shit just doesnt go away!!!! I am talkin about burnin for like the whole walk home whichi is more than half a mile! 25's are that bad, I watch people use the 35+ but they swing like they are ttrying to fly away, its so funny!! I love the one arm at a time and really slow with a hold on top!!
Peace
 
Dec 1

Arms (tri's, Bi's, Forearms), Abs obliques

Gotta say it was a good day

CG Bench
205x8 ( way to easy, and got all pumped up, but then relized it was not 215 like I thought it was! lol)
225x6,5

It felt great having 2 plates on each side, didnt feel really heavy, but didnt get 8 each set!!! I cant wait till next week!!!

Reverse Grip Bench
205x8
225x6,6

these are actually getting easier quicker!!!

Weighted dips
BWx8
+45x8,8

really easy, did them really slow, delts started getting soar!

V bar push downs
90x10
100x8
110x5, drop down to 70x8

Rope push downs
50x8,8
40x8

all these done on Lat pull machine, much heavier compared to other cable machine!

EZ curl bar supersetted with individual DB preacher curls
90+barx8,40x8
90+barx8,40x8
90+barx8,40x8

fuckin ouch talk about a burn, this really kills I love it!!!!

Alt DB curls
40x7,8,8

really slow, and man does it burn

Hammer curls
50x8,8
35x8 really slow

forearm curl
30x30RP(12,10,8)

Arms were smoked they still feel jacked, I feel that they are about to explode!!!! KILL IT!!!!

Peace
 
Dec 2

legs

today was my day off, so that was good, I didnt stay up to late las night, so I was able to get up and eat a lil breakfast! felt pretty godo in the gym, nothing special, but knee didnt really tighten up to bad, so that was really god, I might try to do squats!

leg Press
9 plates 10
12 plates 10
14 plates 6

Iso lateral leg press HS machine
4 1/2 plates each leg 3x10

really easy, wanted to stay light, just get a good squeeze by going really slow ;)

HS iso leg extension
25 x10
40x8
50x8

each leg felt really good

SLDL
135x12
225x10
285x7

felt really good, hams and ass were tight as hell

HS leg curls
10x10
25x10
30x10
40x10

each leg, felt really good, didnt get the pain that I usually get, which is really good sign

Standing Calf raises with BB
135x20
225x20
295x20
295x47RP(20,12,8,7)

OUCH!!!!!

Reverse fly's for Rear delts on paramount machine, craziest thing!
10x8
20 2x8

got really good squeeze on these!! really like thme

Peace
 
Dec 3

Chest (light), Back (width)

Speed bench

135 10x3

Chest Dips
BW 5x15

Pull ups
bwx5
bwx21RP(12,4,3,2)

Lat pull machine
Drop set
180x8 ; 130x5 ; 90x8

and forearms and biceps were so tight that I was done for the day, my arms were still really soar from the other day
 
Dec 5

chest (heavy), traps, quads(light), calves

was pretty worn out going into the gym today, didnt eat well, and stood in line for an hour and some change in the sun waiting to ride a camel!!!! but oh yes it was worth it! I will try to post a pic of me riding ol' betsy asap!!

incline BB press
215x5,4,4,4 (on all the sets of 4 I also got a lil help on the fifth rep!)
220x3+2 forced reps

I think i will stick with 215 next week as well, I want to get all 5x5 before I go up!

flat db press
100x8,7 (shoulder got out of positino and felt like it was going to collapes so droped it on last 8th rep on last set

incline db fly
30 3x12

stayed really light, I dont think I streched nearly enough, was feeilng pain in my left pec near where it meets shoulder, and these made it feel alot worst! HA

HS incline individual press
drop set with 3x35 each side do 8 drop one, do 8 etc total of 24 reps

BB shruggs
225 3x8

nice and slow great hold ono top, able to hold them really high with lil to no prob!!! and no bounce to get them up to full contraction!

HS iso leg extension
20 3x15 held at full extension during reps

Standing BB calf raise
135x20
225x20
295x20
295x50RP(20,12,10,8)

again FUCKIN OUCH!!!! god those hurt so good!! deffinatly the best pump I have ever gotten from calfs

all in all an alright day, I was upset cuz I didnt kill 215 5x5 on incline, but it gives me something to focus on for the rest of week!!!! along with dropping dips from my routine for a week, to let my shoulders get a lil rest!!! I also need to start eating better, been eating alot of sugar lately( I usually dont eat any!) and not eating as many clean carbs as I used to, but still weighin in at 203 at about 13.6% bf, so I aint to afraid yet, i was 193 at 11.6 before I started bulking, so not to bad I guess, but we will see what I retain after I cut down again!!

peace
 
Dec 6th

Back(thickness), shoulders, lower abs

Deadlifts
135x3
225x3
275x3
315x3
365x3
385x1

all of them were easy, didnt want to push myself today, just wanted a good pump! next week will deffinatly go to 405, and depending on how that feels, I will go for more...

T-bar rows
1platex8
3plx8
4plx8
4pl+25x6

DB row
100x8

Arnold/db presses
80x2/3
80x3/2
80x3/2
80x3/2
80x2/3

first number is arnolds then went to db press when couldnt complete anymore arnolds!

BB military press in front touch chest
135x8,6

my shoulder hurts so damn much, its not funny, it hurts up in my trap and all of my delt, I dont think its my rotator, cuz it is just soarness, like being hit with a basball bat (yes I know how that feels too) I am goign to take a break from dips and shoulders next week, hopefully it will feel better. Its just my right shoulder, but dont want my left to start bothering me as well!!!

Hanging leg raises
x15,10,10

this even hurt my shoulder! fuck it

still weiging just a drop under 203

Peace
 
Good workout bro, great journal and great progress. Stop saying fuck the middle east though or we will have to come and fuck you up!!!
 
Nov 8th

Arms(tri's, bi's), obliques...skipped forearms today

pain is now in high trap/neck! I think it is a nerve or something, really messed with my work out today, thinking about goign in to see what is wrong. Wish I could get a great massage, cuz hopefully that would help, but dunno!

CG Bench
225x7,6,6

Reverse Grip Bench
225x7,6,7

Rope pull downs
60x8
70x8
70x7
60x8

Straight Bar push downs
70x8
80x8
90x8

tri's felt nice and smoked, but could feel pressure in soulder/neck whatever the hell it is

Standing curls supersetted with Preacher bench DB curl
90+barx8 ~45dbx8 x3

last set could only do 5 on the first arm during db curl, so I did 8 on other arm, then did 3 more on the first arm!

Alt DB curl sitting
40 3x8

really easy, but could feel the pain in my neck/shoulder get worst, so worked for an awesome squeeze!!

Obliques

side crunches
3x15

all in all a good burn, arms felt huge, had a girl askin about what she could do to get her arms stronger, cuz she just recovered from a brokin wrist...blah blah blah....other guy was sure that she was hittin on us! HA

Peace
 
Allon said:
Good workout bro, great journal and great progress. Stop saying fuck the middle east though or we will have to come and fuck you up!!!
Click to expand...

uh ok...just let us knwo when you are going to make this "visit to kick our asses" I wouldnt want to be caught off gaurd and not have the good china set on the table ;)

and thanks for the comments on th ework outs bro, hopefully I can get to my goal sometime this decade!!

Peace
 
man, your power is upping steady! is there something you are hiding from me? i have spent too much time at 140 for close grip 5x5, and im ready to move on, but my body isnt.
 
JohnRobHolmes said:
man, your power is upping steady! is there something you are hiding from me? i have spent too much time at 140 for close grip 5x5, and im ready to move on, but my body isnt.
Click to expand...

I think that I had more strength than I thought on that movement, I just wasnt use to it. PLus when I changed my benching position, and focus alot on my shoulder position, I have been able to get stronger quicker, I think it was due to a bum rotator that I have had for awhile! nothing to really talk about yet when it comes to extra help...still waitin till I return back to the states ;)

Peace
 
Dec 12th

Chest(heavy), Quads(light), Calves

Alright today was starting to go really good. My neck/trap was tight, but it feels more like a really bad knot in my neck! But then it got worst and worst. to the point that just reachign up for the bar hurt like all holy hell!!!

Incline BB bench
215x5,5(1),5(1),5,3(drop down to 205x2)

the second and third set, felt weird, didnt feel really heavy, was goign good, but then the last rep I would hit a spot where I would stick. but the first and fourth set were no problem, didnt need any type of help!!! last set though, I went into serious pain, had to rack it, and then drop the weight a lil to see if that would help and it still hurt so damn bad!

Flat BB press
135x10
225x5
245x1
265x1

all were easy. the second set was goign really easy, untill the last rep, the strain hit again, so I decdied to rack it, and do singles to see if the reps were affecting me more! UH NO! I was wrong, the first one was really easy, lil pain...second one (265) was really easy, but alot of pain that time! decided to stop

Slight incline fly
50 2x10

really easy, and didnt put nearly the same strain on my neck/trap...definaly pushing mostion is what is hurting extremely bad!

Leg extension
22 3x15 held at extended point

Standing BB Calf raise
135x20
225x20
315x20
315x46(RP 20,11,8,7)

At this point today my shoulder/trap/neck/collar bone/clavical are all in alot of pain!!! my arm pretty much just hangs in pain, raising my arm at all hurts like hell, I gotta go in and get it checked out, cuz it is buggin the hell out of me!! But you know what. I will not miss the gym again untill they say I should, so today I will be going in and doing back/shoulder (not much on shoulders though) and fuck yea I am doing DEADS!!!

Peace
 
Dec 13th

Back(thickness), Shoulders, Abs(lower)

felt alot of pain in the shoulder today, so decided not to really do anything for it, just see what hurt the most..was going to stay really light with deads, but they didnt hurt, so kept going up

135x10
225x5
315x1
365x1
415x1

all werent that much of a strain, but didnt want to push my luck
T-bar rows
2pl x10
3pl x8
4pl x6
5pl x4

once I get up to about 4-5 plates the bar starts pulling me forward alot!

HS iso latera low row
2pl each side 3x10 really really slow, good squeeze

Arnold press HA
25x3 pain was so much had to give them up, dropped shoulders all together!

leg raise with 3kg ball on ankle
3x30second hold

all in all today sucked, back was an all right work out, but shoulders are fucked! my right shoulder/trap/collarbone, or whatever it is, is buggin the hell out of me. I decided to get it checked out and verified that army docters are fuckin stupid! soemtimes...LOL the guys said I strained my neck, but WTF its where my chest and collarbone meet, is where the most pain is, but hge put me on flexoral, naproxen and told me to not work out for a week and then go back in!! HA

Peace
 
Dec 16th,


was supposed to be leg day, but missed yesterdays arms, so pushed them both back a day and did arms today, and will do legs tomorrow. My shoulder hurts here and there, but not consistant, I still believe that the doc was a crackhead and didnt know wht the fuck he was talkin about. Hopefully I can get a diff doc to check me out next week, cuz it is really messin me up. I did CG bench anyways, and didnt bug as much as I thought it would. shoulder hurt more during curls...crazy huh!!

CG bench
135x10
185x10
225x8
235x4(I think cant remember how many I did
245x3( needed a lil help on the last one, was dead, and shoulder pinched a lil)

skipped reverse grip bench

Rope press downs
50x15
60x12
70x8
70x8
50x12

ST bar press downs
70x12
80x10
90x8
100x8

these were done on a lat pull down machine, feels alot heavier than a standard cable machine setup.

Standing EZ bar curl supersetted with Preacher DB curls
90x8 ; 50lb db x8
100x8 ; 50x6,8 (first was left arm, second was right arm, whooped my ass)
100x8(needed a lil help) ; 40x8

Sitting alt db curls
45 3x8

all righ twork out, curls pinched my shoulder/collar bone area so I didnt go up to much. CG bench didnt bug them as much, and it made me feel good, I think I should be able to bench 300+ right now, depending on my shoulder


Peace
 
Dec 19th

well I missed leg day again, had to work a 24 hour shift, then slept the next day, so taht sucks. What sucks more is my trap/shoulder, is still bothering me. It wasnt feelin to bad, untill I started workin out, I am goign to go back in tomorrow to get it checked out again, and hopefully they will pull their head out of their ass and give me some kind of suggestion!

Chest(heavy), Quads(light), calves

I also dumped the 5x5 for now, untill I heal, cuz incline hurts alot, and any kind of pressing motion over 3-4 reps starts hurtin more as well!

Flat BB bench
135x10
185x5
225x3
245x3
275x1
295x1 spotter touched it said I did everything but still touched it..grrrrrr
315xfail he had to put a lil pressure about 4 inches from my chest, but then said I pushed the rst of it out (that is also where it hurts the most during the press is at the bottom!!)

Incline BB press
135x5
185x3
225x1
245x1 spotter helped a lil to get past sticking point

Flat bench DB fly's
30x8
60x8
70x8
80x8

these actually dont hurt my trap/shoulder at all, and I think I could have easily done 90's, and maybe got the 100's for a few! I havnt done flat fly's in a long time, so these felt great!

HS individual leg extension
25 each side 3x15 held at extended point during reps

Standing BB Calf raises
135x20
225x20
315x20
315x48(RP 20,13,8,7)

Besides the trap pain today's work out was actually pretty good, never went that high on fly's before, and actually never even attempted that much on the flat or incline before. I dont worry about Maxes to much or PR's so it felt good to finally put alot on and give it a try. I am positive that if my trap/shoulder didnt bother me, I would put up 315 no prob, but we will see

Peace
 
Dec 22

first day back after learning whats wrong with my chest/shoulder, and I am now going to change my routine up a lil, I am basically only going to do legs, and back (and for back only do row motions, so I dont have to raise my arms above my head!), I will do minor arm work, really light just to get burn, no strengthening though!!

back
started with deads then got interupted
135x5
225x5
315x1
385x1
435x1

all of them were pretty easy I plan on going up 20lbs each week untill I get to the point I cant hit it again, so next week I will go for 455.

When I was getting ready to hit my last single, my buddy came running up to me begging me to help him out. They were abotu to start volleyball and they needed one more or they would get disqualified out of the tournament. so I helpe dmy buddy out like any good guy would do!! kinda sucked though messed up my routine, and ended up getting 4 more people so I really wasnt needed. But we won second place in the tournament, which was cool our only loss was against these samoan team that has played together for years, and we havnt even played consecutive games together!! LOL

Peace
 
Well I have been back int he world for a minute now, and been more busy with life changing events than I can ever imagine. I am currently on vacation, so I am just not trying to get to fat and lazy! LOL

My shoulder injury got to the point where I couldnt really do anything. My knee has buckled a few times so I cant really work it out at all either!! I feel just about worthless physically, but I will not give up. I havent lost all my strength yet, and shoulder is starting to feel better. Soon I will be starting to post regularly again, but for now, I am just kinda having FUN!!! havnt done that in a long time. I wish everyone the best, and look forward to KILLING THAT SHIT SOON!!!

Peace
 
alright I am back in the gym, nothing special right now, havnt got a routine down yet, and my eating is all jacked up, because I got my tongue peirced, and all that kinda shit. then you add in the fact that I have been drinking just about every night (to make up for the last year of course ) and my shoulder and knee are still pretty bad off, my work outs are WEAK!!!! but here is the last few of them:

2/13
chest/traps
Flat bench
95x5
135x5
185x5
225x3
245x1
275x1 he touched the bar GRRRRRRR
225x1
185x1
135x5
95x40

nothing to hard, it is a really simple pyramid that does alot of singles, then goes back a really light weight and get a good pump from it. the only one that really bugs my shoulder is the heaviest one, when I did 265 the week before, it didnt bother me though, so I thinked I need a lil more break.

at this point collarbone/shoulder hurt again, so did some really really light fly's and machine fly's for a squeeze but thats it. Inclines hurt way to much, so my work outs really suck!

went to shrugs, got one set of 135, then started hurting so that was that!!!

told you it sucks...

Peace
 
2/14 work out was just as lame, cuz it was legs, but my hams are fvkin fried from them

SLDL
135x5
185x5
225x5
275x5
295x3

knee started hurting, called it quits at that point

then did some machine work on the sitting ham machine, and the lying ham machine

also did leg extensions cuz they dont hurt to bad

and then did some standing calf raises on the machine, to include a rest/pause set with 405 for a total of 38 reps...legs felt good after that and today they are Tizzight!

LOL

Peace
 
2/15
arms

all my work for tri's are done on the cable machine right now, just to get a good pump, not really worrying about strength, while I am trying to give my shoulder/collarbone a rest still, cuz DAMN it is pissing me off
st bar cable push down
5 sets up to 190
rope push downs
5 sets up to 130
single arm press down
3 sets up to 70

Standing EZ bar curl
50+bar x5
70+bar x5
90+bar x5

sitting DB curls
30x8
40x8
50x6 started getting strain in the collarbone/shoulder

cable bar curl
cant remember weight, but good pump

and thats it...nothing really good, my arms will not even get close to sore tomorrow, but it makes me feel better that I got into the gym!!

Peace
 
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