My afghanny training log

[HerDOC2005]

Well being new here, doesnt mean I havent been training!

I'll post up my last few workouts

I hope to get some good advice in here along with some always needed motivation!

stats:
6'1 205lbs or so

no clue what my max lifts are, but I know they arent good enough yet!

Goals, bigger stronger, sexier, healthier and happier :D

I think that about sums it up!

Peace

[HerDOC2005]

last 4 work outs

April 7
Shoulders (press day)

Standing BB strict press
alot of warm ups
Working sets
135 x 12
135 x 12
135 x 10 *just short of 11
135 x 11
155 x 1
165 x 1
175 x 1
205 x 1
225 x 0 half an inch of lock out, held it up there for a good ETERNITY it felt like! LOL
*All the singles were done so could see how they felt after the high rep sets. Last 2 were push presses

Superset 1
Lateral raise machine / rear fly machine
12 / 12 x 3 sets

Smith machine military press
135 x 3
185 x 2
135 x 5
All done long pause *dont have chains anymore

Superset 2
up right rows / rear db fly's
12 / 12 x 3 sets

Smith Machine incline bench
185 x 3
225 x 3
135 x 5
All done with long pause

Smith machine Reverse grip bench
185 x 3
225 x 3
135 x 6
All done with long pause and slow negetives

Superset 3
reverse grp cable push downs (drop set) / chin ups (palms facing eachother
6x10,4x10,3x10 / bw x 5
6x10,4x10,3x10 / bw x 3
5x10,4,10,3,10 / bw x 2

push downs were the number of plates (diff machine) , chins are real slow with hold at top and pause at bottom

Another awesome workout!!! FEELING JACKKED! Body weight at 207

Peace
------------------------------------------------------------
April 8
Back (pull)

BB Rows
Alot of warm ups
Working sets
185 x 12
205 x 12
225 x 10
275 x 6

Superset 1
Cybex plate loaded row machine / Wide grip lat pulls
1PPS x 12 / 120 x 12
1PPS x 12 / 120 x 12
1PPS x 12 / 120 x 10

4 Inch platform deads (deficit deads)
Alot of warm ups (singles all the way up to 365)
405 x 1 x 3 sets

Felt good, I dont think I have ever done that much from that height. LB felt good, no real worries, still cant tighten it up as much as I want to really feel strong throughout the pull...but able to break it off ground with no worries!

Superset 2
Wide grip pull ups / BB shruggs
BW x 8 / 185 x 12
BW x 8 / 185 x 12
BW x 8 / 185 x 12

Leg curls
3 sets of 12

Standing calf raises
10x225 x 10 sets
*about 10-15 secs rest between sets

Superset 3
DB curl (drop set) / push ups
40x8,30x8,20x8 / 5 with 2 sec hold on bottom
40x8,30x8,20x8 / 5 with 2 sec hold on bottom
40x6,30x6,20x6 / 5 with 2 sec hold on bottom

Another awesome workout!!!! Looking forward to the lil bit of rest tomorrow with the day off from the gym. Going to also just try to start packing up my stuff here, and get lil things done...but try not to really lift much...

Peace
----------------------------------------------------------------------------
April 10
Chest (push day)

Flat BB Press
Alot of warm ups
Working sets
225 x 12 Felt really easy today (had atleast 15)
225 x 12 I might have done 13, kinda lost count...a couple times LOL
225 x 12 rushed set and got out of groove, so had to grind out last rep
225 x 12 Felt much better than last set, might have had one or two more
275 x 1 pause *this felt really heavy

*nailed all 4 sets today, so will go up in weight next time around

Superset 1
DB Press (slight incline) / cybex incline press (plate loaded)
65 x 12 / 70 x 12
70 x 12 / 120 x 12
75 x 12 / 120 x 12

*These are going up fast!

Flat BB Press paused reps in smith machine
225 x 3
245 x 3
275 x 2
295 x 2 *both were negatives with help


Superset 2
Fly machine / cable fly's
105 x 12 / 3pl x 12
105 x 12 / 3pl x 12
90 x 12 / 3pl x 12

Military press in smith machine
135 x 3
155 x 3
165 x 3
*all with long pause at bottom and wide grip

CG bench in smith machine
225 x 3
245 x 3
255 x 2 drop 225 x 1

*I set the saftey pins about 3" above chest, went to pin, paused and pressed. I felt this alot more in tri's and nothing in my delts! So that worked out great!

Superset 3
Cable push downs / chins (palms facing in)
7plx10,5x10,4x10 / BW x 6
7plx10,5x10,4x10 / BW x 4
7plx10,5x10,4x10 / BW x 3

Another great workout even though I didnt get much sleep at all las tnight! I got alot going on life right now, and has really had me stressed and just not in the right mind set. Thank God the gym helps me relax, and I can kinda loose myself while doing it, and let go of the bad things in life for a minute.

BW was 207 at begining of workout (and thats after going to the bathroom 2x this am...damn pizza flying through me ) My weight jumps nice when I take a day off...maybe there is something to that LOL

Peace
-----------------------------------------------------------------------------
April 11
Squat (and a fuck load of them!)

BB Squats
Warm up sets
bar x bunch x a few sets
135 x 3 speed reps
135 x 3 pause reps
185 x 1 pause
225 x 1 pause
275 x 1 pause
Working sets
315 x 1 pause
365 x 1 felt really good!
385 x 1 got stuck at parrellel got a touch and then flew through the rest of it
405 x 1 got stuck in hole, got a lil bit more of a touch and then flew through it
315 x 4 Should have done a 5th one, but got out of rythym on first! fuck!
315 x 5

Front Squats
warm up
135 x 3
Working sets
225 x 1 felt good
275 x 1 felt easier :weird:
295 x 1 got stuck at parrellel spot touched, then no prob
225 x 5
225 x 6

OH squats
bar x 3
95 x 3
135 x 3
*I do these with a long pause at bottom and they are more to get my balance back...it really helps everything get comftorble...its weird
**If I had a safety cage, I would love to see how heavy I could go with these...I think they are the best for core strengthening, I feel so much in my abs, obliques, back etc...but I dont want the weight come crashing down if I get off balance!

Box squats (parrellel with wide stance)
Warm up
135 x few
Working sets
225 x 3 x 6 sets
*rotated sets. first was speed reps, second was pause, etc...only about 30secs rest between sets.

That was that. I have no clue how long it took and how many sets I did, but man My legs are feeling it! Back is holding up great! IT was the first time I have ever put 385 or 405 on my back. Not to mention I have never front squated over 235 I think...and I think I could hit 315 if I didnt do so many other sets! I'll back off with higher reps for about 3 weeks, then do something like this again...hopefully nail 405 on back squats and 315 on front squats in same day!

Peace


*******
Yes my training is a bit weird, I change up ever couple months or so, have been doing this routine for about 2 weeks now I think, and I'm loving it!!!!

[HerDOC2005]

This AM:

OH Press (press day)

Standing OH Press
alot of warmups
Working sets
135 x 12 x 4 sets
*nailed all of them today...first 2 were really easy, third was a lil tougher, last rep on last set was really touch...core was burnt from yesterday, there wasnt a muscle in my body that wasnt shaking out of control on the last one...but never gave up, and locked it out...I said in my head "I'm goign to lock it out, or kiss the fucking ground trying!"

Superset 1
Lateral raise machine / rear fly machine
3 sets 12/12

Superset 2
sitting DB press / wide grip military press machine
12/12 , 12 / 7 , 12 / 9

Incline BB Press (smith machine
185 x 3
205 x 3
225 x 3

All with long pause at bottom

Incline CG Bench (smith machine)
135 x 8 x 3 sets
all to about 4" off of chest with pause

Superset 3
reverse grip cable push downs / chins (palms facing eachother)
5plx10,4plx10,3plx10 / bw x 6
5plx10,4plx10,3plx10 / bw x 4
5plx10,4plx10,3plx10 / bw x 3

no rest between these sets...chins are gettin easier!
on the push downs I stop just below parrelel, to keep pressure on tri's throughout the push, Not trying to move the world with these, just get a good pump!

Another great workout! Legs are fried from yesterday , Entire core was a bit tired, after I did the OH press, most everything else was sitting, so all was good!
BW = 204 *only ate 3 meals yesterday to test metabo...Its a fact...my body is ass backwards!
Peace

[MR. BMJ]

Hey bro, i've seen you at IT, nice having you post here too. Bunch of people from there also post here:)

BMJ
:bmj:

[HerDOC2005]

yup! I have seen you around there...but you dont post much...probably smart ;) LOL

I was told about this place from a guy there...figured I'd see if it is a lil less drama

[Ulter]

Thanks for putting up a great log Bro.

[HerDOC2005]

Thanks brother! looking forward to feedback and ideas!

Peace

[Hidngod]

Wow, good stuff. Looks like you're really motivated. Are you looking to compete or is this a way of life??

[HerDOC2005]

nope, no comps for me, just a way of life :)

I love to train! and it works well with my job ;)

[HerDOC2005]

This AM:

Back (pulls)

BB Rows
Alot of warm ups
Working sets
205 x 12
225 x 12
245 x 10
275 x 7 *kinda got sloppy at end

Superset 1
Wide Grip lat pulls / Cybex row machine
120 x 12 / 75 x 12 x 3 sets
*on lat pulls first 6 was to front, last 6 was to rear

CDL (4" deficit platform)
Warm ups to 365
Working sets
425 x 1 x 3 sets
*last set was slow...but never felt like I was going to lose it!

Superset 2
Wide grip pull ups / BB shruggs
BW x 8 / 225 x 10
BW x 7 / 225 x 10
BW x 6 / 225 x 10
*kept rest to about 45 secs between sets

Accessory Monster set
GM's / Leg curl / curl machine (wide grip) / curl machine (closer grip)
95 x 5 / 62.5 x 5 / 100 x 5 / 100 x 5
135 x 5 / 62.5 x 5 / 100 x 5 / 100 x 5
135 x 5 / 75 x 5 / 100 x 5 / 100 x 5

Kept rest to about 30 secs between theses sets! everything was a lil light, but got a great pump out of it! GM' sstill pinch on sciatic nerve a lil, so taking them really slow, and found that if I dont lock it at the top, and stop just from straightening out, it feels better!

That was that! took forever, but that sbecuase I took alot of rest between rows and deads! I still am babying my LB a lil, so I dont do the next set untill I feel it loosened enough!

CDL's was another PR, I have never tried that much, and it topped last week 405x 1 x 3 sets at same height! I am starting to break the weight off the ground easier, and even with the really heavy squatting just 2 days ago, my legs felt ok! I think if I set myself up for a max day (with rest on squats that week) I can nail 500 off the floor no prob!!!! we will see in a few weeks

Peace

[oldlifter50]

Hey man some great workouts over there in the vacation paradise of Afghanistan. Actually those workouts would make you ripe for strongman when you get back. Training in a war zone can be challenging, but it is a great diversion. One lifter Col. Dave Mullins was in Bagdad and they even started a kettle bell club. Those can be great, I like doing front raises with them. I do not let them hang down, but keep straight out. Torture is fun for me. Like Richard Crenna said in Hot Shots Part Deux, "I know pain, I've been married, twice."

Will definitely follow your logs. Stay strong stay well

[HerDOC2005]

Yesterday was the trip from hell! I cant go into alot of details, but I was in fully kit (body armour, weapon and such) for 14 straight hours (all together weighs about 65lbs or so) plus we broke down in text book ambush area, and was stuck there (just the 12 of us) for nearly 8 hours. That is alot of walking standing in fully armour in the beating sun! I didnt know the toll it was taking on me untill that night and morning. My CNS, Legs, and back were fried!

This AM:

Legs (hahahahahahaha...I found out quick how much it was affecting me)

BB Squats
275 x 7
275 x 6 x 3 sets

*holy shit! these felt like 365! My legs, and core were so beat, every rep was like a maxout! The weight felt easy on my back but I could feel how tired my legs were and my LB was as sore as it has ever been!

Front squats
135 x 8 x 4 sets

*got smart kept it really light

HS Iso lateral leg press
145 x 5 per leg
245 x 5 per leg
290 x 5 per leg
335 x 5 per leg

*These felt really good

Leg extension
90 x 12 x 4 sets

*kept rest to about 45 secs

Leg curls
50 x 5 x 3 sets

This plate loaded machine felt heavey as hell!

Again I cant think of a way to explain how tired my body is! waking around with a 55lb vest on for 14 hours will fucking break you down...then add a fully loaded weapon with it, and your just beat! I didnt relize that it would affect my whole body the way it did, untill I went to squat, and felt way weaker than I expected! I should have easily gone to 315 x 6...but today there was no chance! It felt great to get in there and lift though! I had to fight through the desire to just go rest!

Not to mention I was extremely dehydrated as well...I Have drank more water in the last 24 hours to try to replenish the fluids and havent pissed but once or twice! God my body was hurtin!

Peace

[kook]

Sure is some wild cardio you did. Thanks for being over there!
I'll be following along, actually I lurk a bit over at Iron trybe, just found it awhile ago, and saw you're name before.

[HerDOC2005]

Thanks brother!

I love what I do here, soemtimes it is a bit tireing on the mind and body though :D

I have been on IT for a few years now, just learned of this place...look forward to learning alot here too!

thanks for stopping in brother,

Peace

[HerDOC2005]

This AM:

OH Press (press day)

Standing Strict press
Alot of warm ups
155x1
175x1
185x1
195x0 *failed right above head

Push Press
135 x 3
185 x 1
205 x 1
225 x 1
235 x 0 *failed right before lock out

STrict press again
155x8
135x12


Sitting DB press
30 x 5
45 x 5
60 x 5
75 x 5
85 x 3

Superset 1
Cable lat raise / cable rear fly
20 x 12 / 20 x 12 x 3 sets

Superset 2
Lat raise machine / Mil press machine
60 x 12 / 60 x 12 x 3 sets

Incline Bench (smith machine)
135 x 3
185 x 3 (felt chest )
135 x 3 (feels fine)
135 x 3 (moved grip in a lil and felt way better)
185 x 3 (Didnt feel chest twinge! )

*all of these were with 2 sec pause at chest

Cable bar press downs
80 x 15
110 x 15
130 x 15
150 x 12 (stack)

from the supersets on, rest was really short. Before that though, rest was long. I think Im getting a lil head cold (have the sniffles and bad headaches at times) Add that with body core being really beat up, and this lil chest twinge...I'm doing great LOL But all in all I cant complain, things are still going great, feeling good overall, and know that things are going to get better!

BW is 206 (amazing, I felt really light the last couple days on this trip becuase I havnt been drinking or eating like normal!)

Peace

[HerDOC2005]

This AM:

Back (pull day)

BB Rows
Alot of warm ups
205 x 12
225 x 12
235 x 12
245 x 12

All felt good, last set got a lil sloppy at very end, but still feeling solid!

Superset 1
Lat pulls / Cybex row machine
135 x 12 / 75 x 12
135 x 12 / 75 x 12
135 x 12 / 75 x 12
*all lat pulls were half reps in front half in back (this machine seems really heavy, I can nearly hang on the weight at 135 and it almost holds me up!)

GM's
Alot of warm ups
225 x 5
245 x 3
275 x 3
295 x 2
*last set felt alot heavier. first rep ws good, maybe not as deep as normal, second rep felt legs start squatig it, so put it down...core was done!

Superset 2
SLDL / Standing Calf raise (smith machine)
135 x 8 / 315 x 15 x 3 sets

Monster set
Wide grip pull ups / Shruggs / standing calf raise (smith machine)
BW x 8 / 255 x 10 / 315 x 15
BW x 5 / 205 / 12 / 315 x 15

That was it, pec was feeling the stretch a bit to much from pull ups and shruggs...so decided to stop

Curl machine drop set
100 x 12 / 80 x 12 / 55 x 12
100 x 8 / 65 x 3 LOL / 45 x 8
65 x 10 / 45 x 8 / 25 x3 stopped wasnt feeling anythign at that weight

HOly shit, this smoked the shit out of me

Overall work out felt great. Lower back is feeling better and better every day. Core is recovering good from trip (but about to destroy it again with a couple more ) I think I'll keep my workouts a bit lighter and easier untill my trips are done, dont want to strain nothing...and will give the muscles and stabalizers a much needed rest...then will really hit it hard before I head home!

Peace

[Sarge]

Nice lifting!

Subscribed

[HerDOC2005]

thanks for stopping in sarge

I am still alive. The last few days been road tripping again. Alot of miles, alot of scenery...alot of shit. Body is really feeling worn down...but I think the good shower I just took and a good night sleep in a bed will help! And hopefully that was it for the trips, and now I'll just kill time before I head home. Chest still feeling weird, legs/core still feeling burnt...but never giving up! Here is a quick run down

Monday
Chest (push)

Flat BB press
Alot of warm ups
235 x 10 (felt tightness after 4th rep, strength was still there, but pain was alot once I racked it...dropped weight)
135 x 20
135 x 17
135 x 15
*all reps were slow and smooth, bout 30 secs rest betwen sets. this helped with chest pain

superset 1
bo flex fly's / bo flex press
12/12 x 3 sets

Superset 2
DB press / incline db fly's
50 x 12 / 20 x 12
65 x 12 / 20 x 12
80 x 12 / 20 x 12
90 x 8 / 20 x 12

flat BB bench
135 x 8 x 3 sets
all with long pause at bottom

Shoulder cybex machine
50 x 8 x 3 sets
weird machine, hard to get into, but felt good pump

CG Bench
135 x 8 x 3 sets
paused about 2 inches above chest very lil rest

superset 3
rope press downs drop set / chins
10,10,10 / 6
10,10,10 / 4
10,10,10 / 3
*press downs were done in bo flex

That was that

Tuesday
Squats

Back squats
alot of warms ups to single paused with 315
*everything felt really heavy, knees were really hurting and tight
275 x 6 (just want feeling it today)
move bar high up on traps
135 x 3
185 x 3
225 x 3
all long pause at bottom
box squats
135 x 3
185 x 3
225 x 3
all with feet wide apart and one second pause on box

Called it quits there, body was just not feeling good (ate afghanny food the night before, and alot of traveling and jumping off the trucks in kit didnt help the knees)

Wednesday
OH press (press day)

Standing strict OH press
145 x 12
145 x 12
145 x 11
145 x 10

Superset 1
DB lat fly's / db rear fly's
20 x 12 / 20 x 12 x 3 sets

superset 2
sitting DB military press / Lat fly machine
45 x 12 / x 12
55 x 12 / x 12
60 x 12 / x 12

Incline BB bench
115 x 5
181 x 5
225 x 3
all paused sets
***flight came in early, had to call it quits there

***got stuck at a diff camp for a few hours, decided to find gym to finish work out
Incline BB press
135 x 5
185 x 5
225 x 3
all paused again

Incline CG press
135 x 5
185 x 3
205 x 3
all paused about 2 inches above chest

superset 3
rope press downs / chins
10,10,10 / 6
10,10,10 / 4
10,10,10 / 3

Chins felt alot easier with the break up of the work out! I felt really strong and could pull myself way above the bar (like to lower sternum area) and easily hold for awhile...probably could have done about 10+ on first set. Even with it a one sec pause on top and at bottom!

Well that was that for the trip...got back (pull) tomorrow.

[Hidngod]

Man, those workouts seem like a ton of work for somebody that likes to run around in the boonies. Good for you for even doing something, let lone self abuse like that.
Quite often I've had squats turn into good mornings, but I've enever had a GM turn into a squat. You musta been beat.
When are you heading back home?
I remember way back when they told us noit to jump off the tanks, to climb down. Jumping is bad for the knees. 20 yrs later............they were right. :( Take care of those knees, man.

[oldlifter50]

Great workouts considering what you are doing there. I know my son had a hell of a time there especially in Fallujah. He said it actually rained one day and the drops were brown.

Well keep up the training and you are a super soldier. Thanks for all you do for us.

[HerDOC2005]

hdngod...thanks brother, yea I definatly gotta keep care of them, jumping out of planes are going to take their tole enough, no need to help that out! not to mention I have already had reconstructive knee surgery on one, and completely tore everythign in the other. self abuse is my hobby :D I love to kill myself...it brings me satisfaction! My core was really wiped out on the GM's so yea, lets just say it was legs start squatting it, or me finding a way to pick it up off my head on the ground ;)

OL50...thanks! yea here it isnt as dusty (well depends where) sometimes its really bad, and others its really green! It's pretty weird. a lil rain is good though, it keeps the dust down, so driving is a lil bit faster ;)

This AM:

Back (pulls)

BB Rows
Alot of warm ups
Working sets
225 x 12
235 x 12
245 x 12
275 x 6 / 135 x 6 (drop set)

Superset 1
HS high row machine / wide grip lat pulls
160 x 12 / 135 x 12
160 x 12 / 120 x 10
160 x 12 / 105 x 10

Man the lat pulls kept getting harder and harder! LOL

RDL (4" box)
135 x 5
225 x 5
315 x 3 *ass came up a lil bit on these

Superset 2
Wide grip pull ups / BB Shruggs
BW x 8 / 225 x 12
BW x 6 / 225 x 12

That was it, my shoulder is really not feeling right, well its really my chest, where it ties into the shoulder...starting to get worried, might go get a massage today

GM's
185 x 8
205 x 8
225 x 6

*Felt strong, no belt. Could have gotten more, but trying to work into these without a belt, still trying to recover a bit from so many long days whereing full kit all the time

SLDL
135 x 8 x 3 sets
*minimum rest

Superset 3
Curl machine / concentrated CG push ups
80 x 10 , 50 x 10, 40 x 10 / BW x 8 x 3 sets *no rest

the push ups are with a 2 sec pause at bottom, and top (without locking out) to keep constant tension on tri's and a lil on shoulders and chest

All in all a great work out. Somebody wants to try to workout with me, so we will see how long this lasts. Plus he doesnt do squats (legs grows to fast LOL...I love that excuse) he is a thick guy, but again we will see how long this lasts! Today broke his ass off!

Peace

[HerDOC2005]

I'm tired, been travling and very busy, but been working out of gym with chains...so quick run down

Saturday:
Chest (push)

Flat BB Press
Alot of warm ups
Bar + both set of chains x 3
135 + both sets of chains x 3
185 + both sets of chains x 3
225 + both sets of chains x 1
245 + both sets of chains x 1

* guessing chains addeda bout 80 at lock out, everything done with long pause at bottom

I cant remember exactly what else I did for chest bout a few runs at some supersets like normal

HS shoulder press machine
1pps + 25x 3
2pps x 3
2pps + 25 x 3

CG Smith machine stopped at 3 inches above chest
3 sets with chains, dont remember weights

Superset /drop set
rope press downs / wide grip chins
10,10,10 / 7
10,10,10 / 5
10,10,10 / 3

Sunday
Squats (legs)

Box squat (right at parrellel)
135 + chains x 3
185 + chains x 3
225 + chains x 3
275 + chains x 1 belt
295 + chains x 1 belt
315 + chains x 0 , 1 belt

* added about 120 at lockout. failed at first 315 just was not set right, second felt pretty easy ,all done with pause and full reset on box


Box squats to 8" box (well below parrallel)
135 + both chains x 3
185 + both chains x 3
225 + both chains x 3
245 + both chains x 1
275 + both chains x 1

* all done with pause and full reset on box. no belt on anything
Oly pause squats
135 + both chains x 3
185 + both chains x 3
225 + both cahins x 1
245 + both chains x 1
275 + both chains x 1

* these were easier than the low box squats, didnt use belt on anything

Leg Press
1pps x 10
2pps x 10
3pps x 10
4pps x 10
5pps x 5
6pps x 5
7pps x 4 (knee feeling a lil shaky)

superset
leg extension / leg curls
3 sets no rest between anything

So today was going to be an easy, day and got carried away...ALOT!!!!

Monday

Shoulders (press)

Standing Push press
135 x 3
185 x 3
205 x 3
225 x 3

*kept it easy today, easily had a couple more on last set. very lil rest

superset 1
cable lat raise / cable rear fly's
12/12
12/12
8/8

Superset 2
DB press / shoulder press machine
50 x 12 / 1pps x 12 x 3 sets

Incline bench smith machine
95 + both chains x 3
115 + both chains x 3
135 + both chains x 3

Incline CG Bench
bax + both chains x 3 for 3 sets

superst / drop set
cable bar push downs / wide grip chins
10,10,10 / 7
10,10,10 / 4
10,10,10 / 3

Kept it easy to give shoulders a bit of a break

back tomorrow...
new plan for maxing out:
will max out deads in 4 days from now...then 4 days later max push press...then 4 days later max squats...then 4 days later max bench

shooting for
500 on dead
255 on PUsh press
405 on squat
325 on bench

Peace

[oldlifter50]

Man you have some great workouts in a tough place. You are the man.

Stay strong, stay safe.

[HerDOC2005]

OL...thanks brother, just trying to get stronger and bigger :D wont use location as an excuse ;)

This AM:

Pulls

Everything easy today

BB Rows
135 x 5
185 x 5
225 x 5

Superset 1
machine rows / lat pulls (wide grip)
100x 5 / 120 x 5 x 3 sets

Deadlifts (speed)
135 x 3
225 x 3
315 x 3
405 x 3

no straps just chalk, reset on each rep

Superset 2
DB rows / single arm lat pulls
70 x 5 / 45 x 5 x 3 sets

Shruggs
135 x 5 x 3 sets

2 sec hold at top

GM's
bar x 3
95 x 3
135 x 3

SLDL
135 x 5 x 3 sets

Drop set curl machine
80 x 10 , 65 x 10 , 50 x 10 x 2 sets
65 x 10 , 50 x 10 , 40 x 10

no rest on curl machine sets

everything else was kept to very lil amount of rest

felt good

BW = 210 I'm sure the large pizza I ate last night, along with the couple of chai latte's I had this past few days, help that along Lets see if I can maintain it now!


Peace

[HerDOC2005]

yesterday pm:

cardio / abs
3 miles on elliptical 22 mins
1 mile on treadmill 8 mins

6 sets of abs

This AM:

cardio / lower back

25 mins treadmill
-2 mins warm up .1 miles
-20 mins running 2.3 miles (all but last 3 mins at 1 incline)
-3 mins cool down .14 miles

6 sets of Lower back

weight 207...man that didnt take long to drop back down :(

[HerDOC2005]

This AM:

easy day *2 fold...pt test tomorrow, and maxing out deads on saturday

Squats (legs)

Front squats
alot of warm ups (knees are really sore from running)
185 x 3
205 x 3
225 x 3

Wide stance box squats (1-2" below parrellel)
185 x 3
225 x 3
275 x 3

BB lunges
bar x 5
95 x 5
135 x 5
*all per leg

superset
leg ext / leg curls
6/6 x 3 sets
*reps were about 5 secs each...very slow!

That was it...knees feel better, legs feel loose, nothing was close to hard, didnt use belt on anything, LB was tight from running and this damn bed! :ggrrrrr:

I might get up and get my shoulder work out done before I take the PT test...thats how much I dont care about it!

Peace

[HerDOC2005]

This AM:

PT test was at 530...so did that first
45pu , 55su, 16:33 run

yes...I stopped at those numbers, didnt want to mess up my workouts and the push ups hurt my chest bad!!! grrrr

Shoulders

Sitting front military press
bar x 5
95 x 5
115 x 5
135 x 5
155 x 5

Shoulder press machine
4 sets of 5 up to stack

DB press
45 x 5
65 x 5
75 x 5

Superset
machine lateral raises / rear fly machine
3 sets of 5 / 5

Superset
Cable lateral raises / cable rear fly
3 sets of 5 / 5

Incline BB Press (smith machine)
135 x 3
185 x 3
205 x 3
225 x 3

all done with long pause at bottom

Incline BB CG bench
135 x 3
185 x 3 x 2 sets

long pause

super drop set
cable push downs / wide grip chins
5,5,5 / 4
5,5,5 / 3 x 2 sets

no rest between these last sets

Everything done really easy weight no where close to failure...trying to rest a bit more, going to max out deads tomorrow. Knees really hurt from running this week...hopefully doesnt affect it to much...but we will see...If i'm not feeling it, then will just push it off for a week or so

Peace

[HerDOC2005]

This AM:

Deadlift max day

LETS START BY SAYING 5 WHEELS BIATCHES!!!!!!

Warmed up with:
easy bb rows
135 x 5,5
225 x 5
Lat pull downs
90 x 5,5,5

Deadlifts
Warmups
135 x 3 slow
135 x 3 fast
225 x 3 slow
225 x 1 fast
315 x 1 slow
315 x 1 fast
365 x 1
405 x 1
455 x 1
Max out attempts
500 x 1 EASY!
520 x 0 x 2 attempts...didnt fucking move first one, started breaking it second rep, but decided not to push Lower back

500 came off ground a lil slow, then flew up! I really just need to work on bottm strength, becuase once I break the weight, I seriously gain speed as I go... But this is a huge PR for me!!!! been a goal for a long time...and I really havnt trained deads to raise them...so I'm fucking stoked!

did some stretching then moved on to GM max out
135 x 3
135 x 3
185 x 2
225 x 1
275 x 1
Max attempt
315 x 1 EASY!

Decided to stop there, lower back was just tired...the GM actually felt easy, but LB was giving me a hint that it didnt want to do much more...but 315 has been a goal for a long time too...so extatic that I hit both of these goals in same day!

Moster sets to finish off workout
Row machine / Lat pull machine / curl machine
8/8/8 x 3 sets

Today was awesome. I took my sweet time, did alot of stretching, and as you saw alot of warm up sts working up...I think that if I didnt squat 2 days ago, and took a pt test yesterday, and maybe even try to train to get stronger on deads, I thnk I can hit 550...but for right now I"m going to fly high on clould 9 with these 2 PR"s today

Will lift bench normal tomorrow, then Squat normal, then day off, then max out Push press!!! Aiming for 250+

Peace

[Hidngod]

WTG on the PRs. Those are both huge.

[HerDOC2005]

Hdn...thanks brother...they wre both huge for me! I have wanted 500 for a couple years now, and this last 3 months I've been the most dedicated and consistant. Even with the few injuries I have had with my lb (3 to be exact) in this timespan, it didnt derail me from my goals!!!

So I'm stoked!

[HerDOC2005]

This AM:

Push (chest focus)

Flat BB
not sure where to start the working sets...becuase evrythign was just to see how things felt...
Alot of warm ups with bar, 95 and 135
185 x 1
225 x 1
275 x 1
295 x 1
275 x 1 *
225 x 1 *

Everything was done with a full pause, breath, then reset and press...295 felt good, then the 275 and 225 after starting the tight pain. Was going to wave back up...but decided not worth it

Incline BB press
135 x 1
185 x 1
225 x 1
245 x 1
205 x 1
225 x 1
255 x 1

All were done with full pause, breath, then press...again everything felt better on these...tightness, but no real pain (besides resedue pain from flat press)

Fly machine
light x 6 x 3 sets

DB press
35 x 8
45 x 8
75 x 15

*learned here that if I dont go wide out and stop around 2-3" above chest, pain/tightness is almost nothing! the last set was high rep, just becuase I wantd to see if the tightness/pain would start. I didnt even set my shoulders or anything in place, just leand back and started pressing...really light

Shoulder Press (smith machine
135 x 3
155 x 3
185 x 3
115 x 3 *behind the neck to see how tight shoulder is...VERY! LOL

reverse grip pull downs
few sets of 12

Superset /drop set
rope press downs / wide grip chins
10,10,10 / 6

That was it.

Alright chest is just not right...not even goign to attempt flat bench max out...maybe the day before I leave if things ar efeeling better, but insted will go for incline becuase that seems not to be where the issue is. Going to post in the health section to get some ideas of what might be wrong!

Bottom line is if I do alot of stretching and rest between sets I have less issues; if I keep reps low I have less issues; If I dont go lower than 3" above chest, less issues; and if I dont go wide grip less issues! Wow that is alot of issues!

Peace
__________________

[HerDOC2005]

Last PM:

did some really easy cardio and some lower ab / oblique work (that will be the focus for now on, I can feel and see my upper abs protruding nice, but need to strength lower and side...

This AM:

Squats :headbang: (last squat workout before max, so didnt go to heavy or hard...to my standards LOL)

Back Squats
Alot of warm ups
275 x 3
315 x 3
365 x 1 x 2 sets
315 x 4

Front Squats
185 x 3
225 x 3
275 x 1 x 2 sets

Box squats (PL style) parrellel
225 x 3
275 x 3
315 x 1 x 2 sets

Leg press
400 x 5 (knees ached..so topped)

Hack squat machine
empty x 6 x 3 sets
*ROM went from bottom to about 3/4 up...never locking out any rep, pause on bottom and very slow rep. Great squeeze

Single leg extension
plate x 5 x 3 sets per leg

GHM
body on ground x 5 x 3 sets

Feel great...took my time again

Well let me tell you first warm ups felt super light, but towards the end of warm ups, my whole body felt taxed before I even started!! I guess maxing out DL's 2 days earlier affected my lower body and CNS ALOT!!! LOL That actually makes me feel great becuase the weight didnt feel really heavy, it just felt like I was out of gas from the get go! Maxing in a week should be interesting!!! 6 day forcast looks like:
tomorrow = day off
wednesday = max out push press
thursday = back (no deadlifting)
friday = Chest easy workout
Saturday = day off
Sunday = max out squats :headbang:

Peace

[matt1990]

yeah I started maxing out. I'll post em on my log bro.

Matt~

[HerDOC2005]

Yesterday PM:

30 mins of easy elliptical

a few sets of lower abs and obliques
a couple super easy singles of push press to work on explosiveness
about 5 sets of 10 with heavy calf raises

This AM:

no lifting
18 mins elliptical HIIT

7:30 mins of bridges
1:30 mins of bridges

few sets of lower and obliques

couple super light triples of OH squats to work on balance, and loosen up knees

Feeling great today! tonight will do some super easy cardio to get blood moving, but no abs...and then tomorrow morning max out push press

Peace

[HerDOC2005]

This AM:

Max out PUsh press!!!

*GOAL NOT REACHED

Push presses
alot of warm ups up to 205 x 1
Max attempts
255 x 0 failed just above head
255 x 0 failed a couple inches higher
***at this point pissed, decided to re-evaluate my setting up my max atempt
225 x 2 really easy
225 x 1
235 x 1 easy (PR sad but true, always failed on this weight)
245 x 1 flew up! (PR...but not goal)
255 x 0 x 2 more sets FUCK FUCK FUCK!!!!

*** At this point decided to chalk up heavy singles. was so pissd, but I think I just didnt set myself up good at the bgining and then was burnt by the end. The last 2 attempts, were just a couple inches short of lock out both times...I will get this mother fucker before I leave this country!! BET!

few more sets to make myself feel better
225 x 3 easy
185 x 5 *first 2 were strict press, last 3 exploded up on push press
135 x 10 all strict press...all really easy!

DB sitting MIlitary press
45 x 5
65 x 5
75 x 5
85 x 4

Super set
lat raise machine / reverse fly machine
12/12 x 3 sets

Incline BB press (smith machine set to notch about 4 inches above chest
205 x 3
245 x 3
275 x 2 *moved grip in a lil bit to take pressure off of chest problem

Incline BB CG press (smith machine set to about 7 inches above chest
205 x 3
225 x 3
245 x 3

Grinded out last rep on last set

super set
cable bar press downs / wide grip chins (really slow and hang for stretch)
x10 / x 3
x10 / x 3
x10

Alright...I felt really strong this morning, was really confident would get 255 and probably even 265! But I just dont think I have rally good form yet. I think I can hit 225 x 5-6 so I belive I should be able to hit 265...but I just dont feel like I'm getting the leg drive, so my shoulders/tris are doing alot more work at the bottom so they burn out before lock out! I will figure out the issue, and kill that shit soon!

Peace

[Hidngod]

That was pretty close there. And you still got a PR on it. :jumpjoy:
You ended up with lots of volume. I'm sure you'll get it soon.
Your shoulders must have been fried by the end. When you move your grip in on the bench, does that eliminate the pain completely, or just make it more comfortable?

[HerDOC2005]

thanks brother...hopefully I'll get the weight in a couple weeks...

when I move the grip in, it makes it to where my chest tightens up a lil bit but there is no pain. When my grip is wider, I feel serious pain and tightness

but this is only on incline, I cant get away from the pain on flat bench though, If I go really slow, sometimes that muscle in my chest does not activate so its just tightness that I feel...but once it gets to the point that I need that muscle to help on the press, the pain is unreal! but no strength loss

thanks bro
Peace

[oldlifter50]

That is some awesome work for anybody anywhere. Just wondering after a workout like that what do you eat, especially being there? Some wicked volume and you fought for each rep. Damn, some great motivation there.

[HerDOC2005]

OL...thanks brother! We have a full dfac where I'm at most of the time, so I'm good...plus my unit purchase MET-RX shakes to give out...so I have boxes of the stuff, and drink one after every training period. I drink alot of water through the day, and just try to eat like a horse every chance I get...so far it has worked pretty well :) I am not sure if I fought for each rep, or if its just my stubborness getting the best of me ;)

This AM:

Pull day

BB Rows
alot of warm ups
225 x 5
245 x 5
275 x 5
295 x 3 PR (never attempted this weight either)
315 x 3 PR (never even attempted this weight) ...drop set >225 x 5 >135 x 7

Hammer strength High row machine
3PPS x 5
3+25 pps x 5 (one side at a time)
4PPS x 5 (one side at a time)

Wide grip lat pulls
3 sets of 12
Kept weight really light, giving chest a change to just stretch, but got a good burn still

Single arm lat pulls
3 sets of 12 *same thing, but I felt this really good in the lower part of my lat! ALOT! it was awesome

DB rows
100 x 5
120 x 5
140 x 5/4 (left arm only got four reps, shoulder was pulling to much)

GM's
135 x 5 x 3 sets

really light, really slow and really low! good stretch

leg curls
3 sets of 6 again really light, just moving blood around in them

Shruggs
135 x 8
225 x 8
315 x 8

Curl machine
drop sets
5/5/5
5/5/5
5/5/5

Felt great body felt jacked!!!!! I wore a belt on everything kinda tough, becuase didnt want to smoke core to much. Kept ham workout really easy to not tax legs at all...I am maxing squats in 3 days, so want be at full strength for that. tomorrow will do an easy chest workout, then next day rest, and then squat. I also decided that the 2 days before I max something I wont do abs, and the day before I wont do cardio if it involves legs...want to get some good rest for core and legs for maxing...this is the most important one to me!!!

Peace

[getjacked]

what kinda gyms they got out there? sounds like their nicely equipped

[HerDOC2005]

special forces doesnt play when they set up their workout equipment!

some of the best gyms I have ever been to is while deployed!

[C. Smith]

some of the best gyms I have ever been to is while deployed!

I have heard that from several people.

Training looks good!! PR's everywhere!

[HerDOC2005]

thanks brother...I have been deployed alot, and have been to dozens of different of places while deployed...and usually I always have more than I need! PR's are mainly default, becuase I have never even tried some of these weights before ;)

this PM:

easy 30 mins on elliptical

6 sets of lower abs/obliques

body weight holding steady around 208...holding alot of bloat right now, drank alot of shakes over the last few days, and really upped my water intake during maxing out...after I hit final max of chest, I will cut water back, start taking in less shakes (probably just one for post lifting) untill I get home...trying to look as lean as possible when I get off that plane ;) for the fiance!
Peace

[trivial]

untill I get home...trying to look as lean as possible when I get off that plane ;) for the fiance!
Peace

Going home? Congrats! I hope one or 10 people buy you a beer and thank you for keeping us safe. I would if I were there.

[HerDOC2005]

yup been hee since october... time 2 go home soon :)

[Hidngod]

Tham are some good PRs there. Wow.

[HerDOC2005]

HG...thanks bro! nothing real special, but I am atleast trying weights that I have never attemptd before...that gets my mind going in the right direction ;)

This AM:

Push (chest)

Incline BB Bench
Alot of warm ups
185 x 3
205 x 3
225 x 3
255 x 1
255 x 1 one motion
205 x 5

*EVerything was with full pause except that one single. Everything was also really easy...today was a light workout for chest, becuase next chest day is max. I just wanted to see how chest felt with incline as the focus...very pleased First attempt will be 275, then 295, then will go from there

Flat BB Bench
135 x 3 x 5 sets
*fist 2 were really slow reps, last 3 sets were slow negative, speed press...all felt good

DB Bench (slight incline)
50 x 5
75 x 5
100 x 5

*again only went down to elbows being parrelel with ground. Makes it to where its alot easier on the chest pain. But all weight felt really light. I also focus way more on stabalizing weight and making sure it doesnt move at all during movement, then actual pressing of it

Fly machine
light x 8 x 3 sets

Incline cybex machine
light x 8 x 3 sets *really slow reps

Flat CG Bench (smith machine)
225 x 3 *about 4" above chest
275 x 3 ""
295 x 3 ""
315 x 3 *about 6 inches above chest

*I set stoppers at about 4" above chest for first few sets and started at that point, pressing up. then the last set put it a lil higher. I am guessing the height so dont qoute me on it

Superset
Rope press downs / face pulls
x10 / 10 x 3 sets

That was it. Felt good, chest really didnt hurt at all. I did alot of stretching, and that put the most tension on it LOL. Goal was to really just see what upper chest felt like when working it first...and I think this will work for awhile! 255 didnt feel heavy at all, but also it didnt feel really light. I am thinking though Push presses 2 days ago also taxed my front delts/upper chest/ and tri's a bit, so I should have more in the tank when going for my max next week!

Peace

[HerDOC2005]

This PM:

super easy 20 mins on elliptical

stretching

tomorrow will just do 10 mins on recumberant bike, and some stretching before squating sunday

Peace

[Ulter]

The gyms are privately run by contractors aren't they? One of the people on this board worked as a trainer/gym manager for Haliburton in Iraq. I thought that was awesome.
Great log Bro. Your detail rocks.

[HerDOC2005]

Ulter...um..kinda...all equipment is owned by the military and ran "overall" by the military, they just contract workers to work at the gym to "run it" persay...but it is still a mlitary gym. Also the gyms I work out at (on our compounds) do not have any contractors in them at all. There is nobdy that works in the gym really, maybe sometimes in the middle of the night somebody will come in mop and pick up dirty towels to get cleaned...but thats it :)

It is awesome though, I have some pics of the random gyms I've trained at, I'll try to post them with a lil bit of a description ;)

thanks for stopping in bro...I try to always keep track of the lil things during my work out, they are usually the make or break things people forget ;) I also dont write anything down while in the gym, I dont keep a physical log at all.

Peace

[HerDOC2005]

This AM:

some really easy 10 mins cardio

a few light sets of squats to loosen up

Peace

[Big Sky Guy]

Looking like work in here Doc! Congrats on the 500!!! Time to hit those remaining max efforts and get your hind end home!



The H-6 gym in Balad had contractors at the desk 24-7. They kept the place in good shape. Everything from mopping the floors to wiping down the equipment and putting away weights that "important" people could not find the time to put away. I was pleased with the variety of equipment, the only thing lacking was a GHR station and they could have used another power rack for the volume of people that moved through in a day.

[HerDOC2005]

This AM:

squat max out

*lets start with the stupidity...I feel I set up this max well...all except the fact last night I decided to not only eat a whole large supreme pizza...but then to top it off with some pecan pie and prailine ice cream! LOL my stomach still hurts! Go figure! So you live and you learn...but anyways...

Back squats
warm ups all the way up to 365
385 x 1 *spot touched me, but said he didnt do anything (I'll take it) PR
405 x 1 *spot helt my side whole time, swares all he did was press into my side, but not up, but wont count it as my max weight!

I will be happy with 385, considering a few things, which I will explain later

Front Squats
Warm ups up to 275
295x1 *flew up!
315x1 *spot was not ready, so I started going back down, he helped back up, but was way out of position, so I almost fell back, had to take a step back while pushing it up...but felt I had it, so FUCK THIS!
315 x 1 *spot was ready kept hands on side, but I blew through it this time! PR

225 x 8 *just to see if I still had enough in tank I had more! *default PR
Back squats
295 x 4 *maybe I didnt LOL Man I was just burnt by now

Box squats to really hit my inner thighs and glutes
225 x 3 x 2 sets
*box is right around parrellel, and these were super easy!

Alright...lets break this down...warm ups were going really good up untill 315...I think I unracked it to fast, and I felt my Lowerback tighten up...no worries, so 365 I unrack much slower, felt great, but for some stupid reason, I loosened LB up while taking a step and I felt a lil pinch dead in the center of my lower spine...kinda spooked me out, but said fuck it...no problem with weight...but mentally shook me bad! It tightened up pretty good, and I took a long break to really stretch slowly and try to free up some pressure.

The rest of the day went good seeing that my lower back always felt tense, and really messed with my head with any weight that felt heavy on my shoulders! So...in the end, I probably had more. My spot said I easily had more than 405, and was trying to talk me into going heavier, becuase he swore he didnt help, and knew I had more...but I wanted to get my front squats in first!

I wont squat heavy for a month or so, will focus on 6-12 reps , rotating first exercise from front to back squats every week. First exercise will be in the 6-8 range, second set will be in the 10-12 range. I will also do lighter triples on box squats on dead lift day when I get home. My rotaion will be
monday: Bench day (press)
tuesday: squat day
thursday: OH day (press)
friday: Deadlift day (pull)
other days will be planned as off, or do something with the wifey

So far I am doing close enough to my goals that I'm still motivated...and teh fact my chest is jacked, if I hit a 275+ on incline I'll be stoked!

Peace

[Hidngod]

Sounds like a tremendous workout with some great PRs. Congrats, man.
After the way your spotter was prepared on the front, do you think he was right about the back, not assisting you?

[C. Smith]

Wow, awesome training session!!

[Hidngod]

I presume the pizza, pie & ice cream has kept you on the john?
Or have you been otherwise occupied? :rl:

[Big Sky Guy]

Big Dawg forgot to announce HE IS ON HIS WAY HOME!!!!!

Mission Complete! So he is occupied:love:

[Hidngod]

:clap:
I knew it was soon, but I didn't know it was gonna be this soon. That's fantastic.
:woot:

[HerDOC2005]

Thanks guys, the last couple days has been pure extacy!!!!

Last couple workouts...

Yesterday (friday)

Bench max out day

Incline BB Press
Alot of warm ups
max out attempts
275 x 1 no problem
285 x 0 stuck before lock out

*felt good though, no chest pain, and I was still happy with this, becuse I havnt really trained incline BB for months,

Decided to test chest
Flat BB bench
Alot of warm ups
275 x 1
295 x 1
315 x 1
Max out attempts
325 x 1 no prob
335 x 1 *he touched bar, but I didnt need it, so I am counting it
340 x 0 *I needed him to touch this one about half way up.

*No pain in chest, just tightness, so this was a complete success! I think if fully healthy would have easily nailed this and more though, becuase I had to lower extremely slow, and start tightening up chest muscle way before I even unracked, so I felt that took some pressing power away!

Completed workout with

CG Bench
185 x 8
225 x 8
275 x 4 *fatigue hit me like a ton of bricks!

Incline BB press
135 x 12
185 x 8
205 x 8
225 x 5 *burnt!

Flat DB Bench
70 x 12
85 x 10
85 x 9

Fly machine
3 sets of 12

Superset
cable bar push downs / wide grip chins
10,10,10 / 5
10,10,10 / 4
10,10,10, / 3

I was smoked! Great workout, very happy with numbers!

Today
Normal squat workout

Front Squats
Alot of warm ups
225 x 3
245 x 3
265 x 3
275 x 3
285 x 3 *needed some assistance on last one...It felt like it was got alot heavier

Back Squats
225 x 10
245 x 10
275 x 8
295 x 6 *got a bit out of groove with weights moving around
315 x 4 *just smoked at this point

Leg press
2PPS x 5
4PPS x 5 *lower back not liking these at all!!!!
1pps x 10 *easy and slow

Leg extension
2 sets of 15

GM's
185 x 3
225 x 3
275 x 3 *LB just felt fried at this point!

Called it a day after this, My legs felt great, I loved todays workout!!! Next week will be heavy back squats, lighter front squats!

Bodyweight update! I kept at 211 during my travels, lucky enough! Even when I got home, weighed at 212 but with all the extra carricular cardio, and not eating or drinking as much water as I should have, I am holding at 204 right now! Feeling really hard and lean though, definatly have never been this size and tone before...so overall goal accomplished!

Max out results:
Front Squat - 315 (new goal is 365)
Back Squat - 385 (goal is 405)
GM's - 315 (new goal is 365)
Incline Bench - 275 (goal is 315)
Flat Bench - 335 (goal is 365)
Push Press - 245 (goal is 275)
Deadlift - 500 (new goal is 550)

Peace

[oldlifter50]

You are getting some great results there man. I am impressed as all get out. Now train hard, stay safe and stay well.

Thanks for all you do.

[matt1990]

You are powerhousing it man, extremely impressive my friend extremely impressive bro.

Matt~

[Nick]

Welcome home bro..... some killer workouts and some great goals ahead of you.

[HerDOC2005]

Thanks guys! I really appcreciate the support! Things have been going really good for me, I am truly blessed! Being home is the greatest blessing ever!

I have done cardio the last couple days with some abs, in the morning. nothing special, just about 20 mins of pretty easy cross trainer and then 6-9 sets of abs/obliques

Yesterday afternoon

Push (shoulders)

push press
alot of warm ups
Working sets
185 x 3
205 x 3
225 x 3
235 x 3
245 x 1

last set got super heavy, first rep flew up, second wasnt goign to lock out. Didnt help that the set before that, instead of lowering it to my collar bone I held it out in front of me on my arms...so they were dead!

Strict Press
135 x 12
155 x 9
165 x 5

Superset
Lat raise machine / reverse fly's
12 / 12 x 3 sets

Superset
Sitting DB Press / face pulls
40 x 12 / x 12
45 x 12 / x 12
50 x 12 / x 12

dont know what weight it was on face pulls nor do I care

Incine BB press in Smitch machine
225 x 3
245 x 3
255 x 3

Incline CG Bench in smith machine
185 x 3
225 x 3
255 x 3 *needed help locking out both last two

super drop set
cable push downs / wide grip chins
10,10,10, / 3 x 3 sets no rest


All felt great, new workout partner, keeps up with just about everything. I outlift him on most things, but he is just getting use to the routine. He outweighs me by nearly 35lbs, but soon will outlift me on everything!

Peace

[Hidngod]

Good work there, man.
Are you on a vacation right now, or back to work?

[HerDOC2005]

back to work...kinda ;) LOL when we get back we dont really do much, but we do come in...but I only show up to say hi and bye...and then do what I need to do. I'll do this for awhile, as well as take long weekends up to 4th of July, then I am going on vacation to spend time with my daughter, and get married and honeymoon...then I start my new job :) Thanks for the support brother! always appreciated

This afternoon workout

Pull

BB Rows
225 x 12
245 x 12
265 x 10
285 x 8

Superset 1
Wide grip lat pull machine / row machine
12 / 12 x 3 sets

lat pull machine was weird, takes alot of stabalizers to keep proper range of motion, I belive it was a cybex machine

Platform deads (high platform, probably 4+ inches)
Alot of warm ups to 405
Working sets
445 x 1 x 3 sets

*These were smokers!

Superset 2
Wide grip pull ups / bb shruggs
7 / 225 x 12 x 3 sets

SLDL
135 x 8 x 3 sets

Leg curls
15 x 3 sets

super drop set
curl machine / CG push ups (with 1 sec hold at top and bottom)
10,10 / 8 x 3 sets *no rest between

AWesome workout today, body feels great, but definatly smoked! I forgot I wanted to do some light box squats before deads, so between sets I did 135 wide stance box squats for a few just to loosen up, felt great! I really have to remember to do this before hand though, and go up in weight, 135 is to light, need to go get some bands! on the list to do! Along with chalk, gym gave me the ok, to bring it in! I only use straps now for anything over 5 reps...my grip just doesnt hold on, but have no problem with heavy singles!

Peace

[HerDOC2005]

Today's workout

Push (chest)

Flat BB Press
Alot of warm ups
225 x 14
245 x 10
275 x 7
225 x 11

Incilne BB press
185 x 10
205 x 7
225 x 4
135 x 12 paused

Superset
DB press / fly machine
70 x 12 / x 12
70 x 10 / x 12
70 x 11 / x 12

cybex bench machine
a few sets of three to see how it felt

rope press down
3 sets of 12-15

Chest felt good, but I am starting to bench with almost all tri's on flat now! My elbows stay tucked throughout, even if I dont think about it, so after lifting shoulders and tri's hard a couple days ago, lockout was very difficult on every set at the end! Hence the weird rep range...but chest felt really strong, and never had any pain in it! I had some tightness, but that was it! Hopefully in a couple weeks I will be on a normal schedule, so I will work out 2 days then a day off, then 2 days and then weekend off...that way I will get more rest Right now of course I dont want to many days off, becuase I dont have anythign to do, and would go crazy, but I also want to make more gains

Peace

[HerDOC2005]

This AM:

Squats +

Back Squats
Alot of warm ups
Working sets
295 x 3
315 x 3
335 x 3
350 x 3
365 x 3

*last couple sets I got touches on last and last 2 reps. But again it might just be mental, becuase spot said all he does it touch, and I push through it...

Front Squats
185 x 10
205 x 8
225 x 6
245 x 6 *
135 x 10 paused

the second to last set, needed serious help on last one...my legs were about to give out.

Leg extensions
3 sets of 15

Glute raises
3 sets of 8
Never used this machine felt good, but weird feeling in lower back

GM's
135 x 3
185 x 3
225 x 3

My LB was just smoked at this point

I was done here. The work out felt great, I definatly could feel how much my CNS was taxed from the rest of the week, plus my legs were tired from the get go from deads two days ago.

I wont be doing much untill tuesday, becuase of Memorial day weekend, along with my fiance's birthday we are traveling out of town, and might hit up a small gym for a easy full body workout on saturday or something...but not planning for anything, just alot of swimming, relaxing, and enjoying eachother

Peace

[Nick]

The "all I did is touch" theory is kinda bullshit. If that's all you did then don't fucking touch!!!! Big squatting regardless bro... and nice GMing.

Enjoy your weekend you deserve it!!!!

[HerDOC2005]

Kabeetz...LOL thanks bro, I dont mind the touch honestly, I dont compete or anything, and I wont do anything where I feel that they are going to do it all, so if he feels that touching it keeps it a safer lift so he can stay in position, no prob! I just hope he is honest with how much he helps, just so I can gauge the next set ;)

I also did nothing over the weekend hahahahaha...so today was back at it

Today:
Chest (push)

Incline Barbell
185 x 12
205 x 12
225 x 8
245 x 4
205 x 8

Flat Barbell
205 x 12
225 x 10 (thought it was 11 LOL)
245 x 6
275 x 4
225 x 7

Superset
DB flat Press / fly machine
60 x 12 / x 12 x 3 sets

cybex press machine
1PPS x 3
2PPS x 3
2.5 PPS x 3
drop set
4x25 per side 5 reps then pull one and contine...

Superset
cable push downs / reverse push downs
12 / 12 x 3 sets

Felt great, body is still a bit burnt out, getting the lil bit of pain in forearms/elbows, etc so looking to do a deload week very soon!

Peace

[oldlifter50]

Great workout there. Looks like you are not consuming any of the local menus there. Keep up the good work, you fire us up.

[Hidngod]

Kabeetz...LOL thanks bro, I dont mind the touch honestly, I dont compete or anything, and I wont do anything where I feel that they are going to do it all, so if he feels that touching it keeps it a safer lift so he can stay in position, no prob! I just hope he is honest with how much he helps, just so I can gauge the next set ;)

Well, IMO if you're not competing, it's better to be safe than sorry. And if you feel the need to have a spotter, then it's best that he is ready.
You know how hard oyu tried with those, so you can judge.
Nice work, man.

[HerDOC2005]

OL...thanks bro, it is great to be back in the states, and I have definatly been going out to eat and splurging like crazy! LOL but weight is staying steady, and BF seems to be the same, minus a bit of bloat from diet soda's...all in all I am feeling great!

HG...exactly bro! I dont care for the number near as much as I care for the intense workout! I would much prefer hit a triple with a spot touching me, and no worry of complete failure or injury, then to risk things, only get a single out of it, and failing on the second rep at a sticking point! I tell the guy who spots me to be completely honest, dont try to save my pride, I dont care, I just want to know if I should lower the weight if he is doing to much!

Thank you both for the awesome support brothers!!! always appreciated!

Today:

This AM:
20 mins easy cardio on upright bike
few sets of obliques and LB to loosen up

This afternoon:
AWESOME WORKOUT!!!

Squat day

Front Squat
Alot of warm ups
Working sets
225 x 3
245 x 3
265 x 3
285 x 3
295 x 3

spotter kept ready on last set, so I def got help on last rep...but felt good!!!

Back Squats
225 x 12
245 x 10
275 x 8
295 x 6
Drop set
315 x 4 , 225 x 4, 135 x 4 (paused)

spotter touched me a lil bit on 295 set and on the 315, but didnt really help, just made sure I was good! Last drop set felt awesome!!!

Hack squat machine
3 sets of 8 with 25's on each side, but range of motion from bottom to 3/4 up, but not locking out at all! fucking ouch!

Leg extension
3 sets of 15 BURRRRNNNNNNN!!!!!

GM"s
135 x 5 super easy...

but...when I went to step up and rack it, my calf locked up like a bulldog was biting it, so I called it a day!


This is probably my best leg day to date! I felt awesome throughout! I am really loveing the gains still, and bodyweight still holding good between 204-208 My legs are killing me already, tomrrow will be pure hell! also my chest and tri's are fried from yesterday! So far this week is going great!

Peace

[Sue Me]

Great Log, Subscribed! Serious work.

Congrats on being back home - now go enjoy some of that delicious vinegar based BBQ!

I lived in NC for a few years - you gotta be loving the spring right now! You deserve it.

Thanks.

[Hidngod]

Tremendous workout there, man. Your back must be seizing up after that.

[matt1990]

Those Squats are still looking killer brohah, nice to have you back in the states man. enjoy broski!

Matt~

[HerDOC2005]

sue me...thanks brother, I am enjoying everythign about being home, most of all my fiance :) food is definatly an awesome bonus! good to see you stop by bro, and thanks for the encouragement

HG...thanks brother...actually my back feels awesome, my legs though, are smoked still! I had nothing in them today! That workout really put it to me quads! Its awesome!

Matt...thanks bro! Really trying to get my numbers up...I would love to break that third plate for a few reps on fronts, and get to four plates for a double soon too :)

Thanks again all!

Today:

This am:
cardio / abs / calves
10 mins elliptical (miserable hot and muggy in gym, not lking it at all)

few sets of abs/obliques
few sets of calves (turned out to not be a good idea LOL)

This afternoon
OH Press day

PUsh Press
warm ups
working sets
185 x 3
205 x 3
225 x 2
225 x fail LOL

*no leg drive in me at all, body is burnt the hell out from yesterday! It was hilarious! LMAO

Strict Standing OH Press
135 x 12
145 x 10
155 x 7
165 x 3

*SMOKED!

Sitting DB PRESS
40 x 12
50 x 12
60 x 10
70 x 4

SMOKED!

Superset
DB lat raises / DB rear fly's
20 x 10 / 20 x 10 x 3 sets

Superset
Lat raise machine / Face pulls
x 10 / x 10 x 3 sets

Smith machine incline CG bench (full range of motion)
135 x 3
185 x 3
225 x 3

Smith machine incline CG bench (lockouts from about 6" from chest)
185 x 3
225 x 3
135 x 8 (really slow)

That was that, My body is definatly tired, that squat day took alot out of me, I am going to try to deadlift tomorrow, we will see how tha tgoes!

Even though my numbers were down, I still felt good, it feels good to know that sometimes a really good workout will affect you the next day if you dont rest

Starting next week (should be around monday through friday most of the time for now on) the workout plan will be monday and tuesday lift, wednesday off, thursday and friday lift, weekend flex days...that should provide better results with more rest

Peace

[matt1990]

I'm totally going to get up there with you Front squat wise. We'll both keep pushing our way to the top of that 4-5 plate club haha! On all our lifts YEAH!

Matt~

[HerDOC2005]

Matt...Sounds good bro! Lets get that shit!!!

Today:

Pull day

BB Rows
Alot of warm ups
Working sets
225 x 12
245 x 10
275 x 8
295 x 6
315 x 4

All of these actually felt pretty easy! definatly helping alot!

Superset 1
wide grip lat pulls / cable rows
12 / 12 x 3 sets

4" platform deadlifts (deficiet deads)
Alot of warm ups to single
455 x 1 x 3 sets (again this is a PR, never pulled that much from this height)

These were rough! My legs were definatly smoked, so my ass would come up really fast! my workout buddy even commented that is was starting to look like I was doing straight dead lifts...but all is good I think with less squating, I would be able to push more with legs!

Superset 2
Wide grip pull ups / shruggs
x8 / 185 x 12 x 3 sets (last set only got 6 pull ups)

SLDL
135 x 8 x 3 sets

Leg curls
3 sets of 15 BUUUURRRRRRNNNNNNNNN

Curl machine / CG push ups
x10 / 10 x 3 sets (last set was push ups, becuase wrist really hurt)

Another awesome workout! My body is smoked, will be a good weekend of rest, I really need it! Might do a lil with the wifey to be, but thats it

Peace