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adidas
06-18-10, 9:38 pm
Yeah it was rough.

Having a hell of a day. Tango USARMY

BOHICA!!!

Nice lifts bro! Strong like bull! lol

mcbeast
06-18-10, 10:13 pm
BOHICA!!!

Nice lifts bro! Strong like bull! lol

Preparin for my Linda workout, haha

mcbeast
06-19-10, 3:48 am
Listen up..Its 1am, and I am going nuts right now. There is 3 very specific mps thats I want, sorry NEED on my ipod. If anyone can help me out, please do. They are the following

Youtube-
Aint about how hard you hit-ROCKY
You are a champion- COACH FLOWERS
Be Geat Powerful beyond measure- Ali, Rocky, Coach Carter

Any help would be appreciated.

mcbeast
06-19-10, 3:22 pm
Pain =)

19 June 10

Warmup-
Rowerx5 Mins

CIRCUIT X 10 ROUNDS
Pullupsx3-5
Power Shrugs-225x5x10/275x5x10
Rower-30 Rows
-------------

Db Pushpresses- 40x20,10 60x10,5

What a day..The circuit was absolutely filled with pain. By round 4 I was heaving, and started feeling nauseus. It was great. Pullups were eh, but will work on them. Powershrugs were unbelievably easy. Started losing grip around round 7, then used chalk. On the rower I pulled as hard and as fast as I could for 30 rows. Came out to .21 seconds or so each set. Pushpresses were for the hell of it. The second set of each one was palms in. By the way, this was on an empty stomach minus an apple!

JustJ
06-19-10, 4:35 pm
That's a helluva circuit

Phil800101
06-21-10, 12:32 am
Holy shit bro, now that's a workout! No doubt you were in pain.

adidas
06-21-10, 9:10 am
liek the circuit! Heavy work there.

BryanSmash!
06-21-10, 2:59 pm
Nice work E, I want to throw up just looking at that lol.

Wingman
06-21-10, 6:21 pm
Damn! Way to get shit done.

Firedrake
06-21-10, 8:37 pm
Wow! That's some circuit work!

As for "Tango USARMY": YOU'RE the one talking about re-enlisting . . . <grin>

mcbeast
06-22-10, 7:24 pm
So, moments before we were ready to roll out for the field I had to go see the good ole' Plt. Sgt. Lucky me, I was put back on Warrior Forge, cause the dipshits that replaced me (for whatever reason they did that in the first place) got caught doing something ELSE stupid. So, back on WF now.

Last night decided to give the LINDA WORKOUT a go. Well, it was painful and heres the results.

22 JUNE 10

LINDA WORKOUT #1

(10,9,8,7,6,5,4,3,2,1)
Deadlift-335
Clean-160
Bench-215
Time-30:33

THIS WAS PAIN ALL THE WAY THRU. I never experienced something like that, haha. Two rounds in I was soaked in sweat. After doing 8 I had to go to the other part of the gym to grab a puke bucket, cause I was feeling it. I included this trip in my total time. Better prep next time, lol. I will admit, there was approximately 8-12 reps between bench and deadlift that werent proper form. Some bounce here and there. Not beatin myself up over it tho. Exhausted now.

adidas
06-22-10, 7:40 pm
tougher hombre than me, fo sho...lol I have yet to finish it, let alone use all the prescribed wts for every movement! lol

Congrats man! Thats one tough ass work out!

mcbeast
06-22-10, 7:50 pm
tougher hombre than me, fo sho...lol I have yet to finish it, let alone use all the prescribed wts for every movement! lol

Congrats man! Thats one tough ass work out!

Thanks man. Im still "shook up". I think in order to train for this event I will drop the weights just a tad, and do 10-5 with it 1-2 times a week. From the cleans and deads I scraped the insides of my thumbs raw. Yeah it hurts, lol.

mcbeast
06-22-10, 7:58 pm
EDIT- Majority of my cleans were done from the "hang" position.

JustJ
06-22-10, 11:27 pm
Leaning up from this circuit training? I'd imagine you have to be cuz that's some crazy stuff

Mr. Dead
06-22-10, 11:30 pm
Yo, homie... You gonna be hittin' it in da evenin', any time soon...???

Phil800101
06-22-10, 11:41 pm
Damn bro, nice work! No doubt you were ready to puke from that.

mcbeast
06-23-10, 12:22 am
Yo, homie... You gonna be hittin' it in da evenin', any time soon...???


Leaning up from this circuit training? I'd imagine you have to be cuz that's some crazy stuff


Damn bro, nice work! No doubt you were ready to puke from that.

Thanks guys. I should be leaning up here a bit soon enough. I would like to drop some weight. I have a weigh and tape friday morning. You know the drill, skinny of a waist and as thick of a neck as possible. I always get nervous with these damn things. God forbid I fail, Ill be in some deep shit. With that being said my wife made an amazing dinner, green beans, tato's, beans, steak so I shall eat..Just smaller portions! No carbs after this til weigh and tape. Cardio, and tons of neck work til friday am. Mr D. I can be there tommorow evening, if you would like me to be there,lol.

Mr. Dead
06-23-10, 12:28 am
Sounds good, to me... I'm hittin' back and calves...

adidas
06-23-10, 6:08 am
EDIT- Majority of my cleans were done from the "hang" position.

I believe that is where they are suppose to be from anyways...and if not thats what I do too. lol so no biggie...it still wears the shit out of ya regardless. lol

mcbeast
06-23-10, 10:33 pm
23 june 10

Stepper x30 mins

Circuit x2
Row machine-60 seconds
P/U-25
Crunches-25

Thrusters- 5x5*

Idk what the weight was for thrusters. Whatever 10k is on each side lol. Just did them to get familiar with them. Cardio sucks as always, lol. I've set up …my next date with the linda workout. My bday July 31st..the big 21! The mad scientist has some thinking to do as well. Going to put together some kinda of routine for this month. Watch out..

Mr. Dead
06-23-10, 10:43 pm
23 june 10

Stepper x30 mins

Circuit x2
Row machine-60 seconds
P/U-25
Crunches-25

Thrusters- 5x5*

Idk what the weight was for thrusters. Whatever 10k is on each side lol. Just did them to get familiar with them. Cardio sucks as always, lol. I've set up …my next date with the linda workout. My bday July 31st..the big 21! The mad scientist has some thinking to do as well. Going to put together some kinda of routine for this month. Watch out..
When was this...??? I didn't see you, there...

mcbeast
06-23-10, 10:48 pm
Sorry I missed you md. I left around 4:15. I had to go in for standby at work at 3.

Mr. Dead
06-23-10, 10:57 pm
Sorry I missed you md. I left around 4:15. I had to go in for standby at work at 3.

Ah... One of these times I need you to check my form on deadlifts... I'm going to start doing them...

mcbeast
06-24-10, 1:14 am
Oh snap!!! Yeah man I will for sure. Next week, comprende amigo?

rob_in_korea
06-24-10, 2:41 am
Those are some incredible workouts E. Great work.

-Rob

adidas
06-24-10, 6:02 am
nice cardio circuit...

and it may be posted somewhere else but is P/U for a pushup or pullup? lol

and how far is your Bday? cause thats gonna be one mean bitch for a birthday present! lol

mcbeast
06-24-10, 2:01 pm
24 june 10

Tolmie state park

2 mile trail w/35# pack.

Took roughly 40 mins. The pooch and I explored some side trails and I did some adjusting for my pack. It was a good time. I think tommorow I will double it if time permits.

Might be going in tonight for some circuits and cardio. Think I have my weigh n tape in the morning but will most likely get out of it.

mcbeast
06-24-10, 4:02 pm
My birthday is july 31st. So I have roughly a month to prepare for another onslaught lol

Mr. Dead
06-24-10, 4:28 pm
Oh snap!!! Yeah man I will for sure. Next week, comprende amigo?

Cool...


24 june 10

Tolmie state park

2 mile trail w/35# pack.

Took roughly 40 mins. The pooch and I explored some side trails and I did some adjusting for my pack. It was a good time. I think tommorow I will double it if time permits.

Might be going in tonight for some circuits and cardio. Think I have my weigh n tape in the morning but will most likely get out of it.

Nice!!! I'm hittin' my chicken legs, tonight...


My birthday is july 31st. So I have roughly a month to prepare for another onslaught lol

You mean to say, that I'm twice your age...??? *LOL*

weedlewott
06-24-10, 6:39 pm
Cardio? Cardio is good for the soul. How are you, brother?

Wingman
06-24-10, 7:53 pm
Great work my man. Keep pushin.

mcbeast
06-24-10, 9:05 pm
Weedle whatsup broth?!

Mad scientist is back at it again. Time to get conditioned and in some kinda shape other then round.

The new plan, for awhile.

Day 1) bench.deads.bench accesory. Deadlift accesory. Mini "linda" circuit.

Day 4) squat.pushpress.thrusters.

Days 5) "pump" upper body

Days 2,3,6,7. Depending what I have going on, will be cardio, conditioning or rest. Gonna start doin sprints again as well. Conditioning will be bw and barbell work, as long as it doesn't interfere with the following heavy day. Cardio will prob stay 30 mins on the stepper, or hittin the trail.
Pump days ill get the assistance stuff in. Rows,pulldowns,tri's, delts etc.
Fun times! Any input?

Phil800101
06-24-10, 10:21 pm
Solid sessions there Eddie! Crcuit work looks brutal, and the hike looked pretty killer. Sounds like a plan with the split.

Firedrake
06-25-10, 1:50 am
What's your diet looking like?

With all that other stuff going on, is it supporting your efforts?

BryanSmash!
06-25-10, 3:13 am
Looks like fun, hope day one doesnt kick your ass too much!

adidas
06-25-10, 5:59 am
Weedle whatsup broth?!

Mad scientist is back at it again. Time to get conditioned and in some kinda shape other then round.

The new plan, for awhile.

Day 1) bench.deads.bench accesory. Deadlift accesory. Mini "linda" circuit.

Day 4) squat.pushpress.thrusters.

Days 5) "pump" upper body

Days 2,3,6,7. Depending what I have going on, will be cardio, conditioning or rest. Gonna start doin sprints again as well. Conditioning will be bw and barbell work, as long as it doesn't interfere with the following heavy day. Cardio will prob stay 30 mins on the stepper, or hittin the trail.
Pump days ill get the assistance stuff in. Rows,pulldowns,tri's, delts etc.
Fun times! Any input?

Ha Nice routine...I like the idea of do Heavy work; asssitance work outs and then conditioning work all on one type of routine...it keeps things fresh and unboring. Cause boring sucks. it has a nice crossfit feel to it...THIS should be entertaining to watch!

Also I have to say that is one thing I do miss about being in the Army...Ruck Marches...so I like the idea of trail walking...I might have to look into gettin shit for the family together so we can do that stuff!

mcbeast
06-25-10, 8:55 pm
Diet could be better. I'm gettin 3-4 meals a day. Few snacks here and there, which I need to cut. Ideally I'd like to start lowering my carbs just a tad and cuttin out most of my junk. I kno excuses are bullshit, but financially things are back n forth and my work shifts are constantly changing. So I improvise, and slam down nutrition when I can. As far as other things going on..I'm reenlisting and signing my papers either monday or tuesday morning. With that my approximate report date to cuba will be sometime early october. Fun times!

BryanSmash!
06-26-10, 3:15 am
Whoo hoo, how long is your next term?

mcbeast
06-26-10, 3:32 pm
I've extended my contract by 5 years. So army army for the next 6! Woot


On a worse note, my buddy got my wife and I both sick. I'm sure I've lost a few pounds. Lucky me huh, lol. I'm not throwing up/havin the d anymore but I'm achy beyond belief. I got quarters for 24 hours, then light duty near a latrine the next 24. I thought it was comical. Anyway, hope I'm 100 percent by tuesday the latest.

BryanSmash!
06-26-10, 8:30 pm
Right on, good choice!

Phil800101
06-26-10, 8:45 pm
Hope you feel better soon bro.

mcbeast
06-27-10, 9:08 pm
Well whatever I had is gone. Feeling pretty good now and able to keep normal foods down. A lot of the cramps and aches have gone away as well. Thanks to almost a gallon of gatorade. Should be able to hit day 1 tommorow. We shall see

Phil800101
06-28-10, 3:10 am
Well whatever I had is gone. Feeling pretty good now and able to keep normal foods down. A lot of the cramps and aches have gone away as well. Thanks to almost a gallon of gatorade. Should be able to hit day 1 tommorow. We shall see

Glad to hear you're feeling better.

adidas
06-28-10, 9:14 am
yeah man shitty...hope you're feeling better. Pound down the gatoraid and vitamin C man!

weedlewott
06-28-10, 11:12 am
Good deal on the extension. I would, but it's not for me come the long haul unless I enjoy this DS thing. But yeah. The circuit you have going down looks pretty decent. That's my input. Ha. I haven't tried anything like it, so I can't really knock it. Glad to see you're feeling better, bro.

BryanSmash!
06-28-10, 2:12 pm
Thats alot of gatorade lol.

mcbeast
06-28-10, 4:58 pm
Round 1

28 june 10

Week 1 wave 4

Bench-190x5 220x5 250x8 275x1 225x3x3-paused

Deadlift-355x5 385x5 410x5

Gm's alt hs incline-2x15

My mind was all over the place this morning. I was done in just under 40 mins. I had a deadline today which did not help things. Also had somewhat of a panic attack. Really kinda freaked me out. The gym was packed, I'm talking like a can of freakin sardines. Between that and it being ridiculously humid I was losin my mind. The fact that I worked mids last night didn't help either, so I've been up awhile. Well no more excuses. I've got round 2 tonight before work. Conditioning and some cardio. Peace.

weedlewott
06-28-10, 5:25 pm
Bench-250x8 275x1
Deadlift-410x5

Can I be as strong as you when I grow up?

Firedrake
06-28-10, 5:28 pm
Nice work, despite the problems and crowding! Get your rest!

Phil800101
06-29-10, 12:21 am
Sick work my man! Looks pretty intense.

mcbeast
06-29-10, 1:58 am
This morning I got home around 10am. Passed out until....1:30! 3.5 hours, lol. Couldn't fall back asleep. Wasn't very happy about that. Took a 30 minute nap around 5. Then headed to the gym at 830.

Round 2

Pullups varied style x 40

Stepperx15 mins

"Mini linda"
Deadlift-275 clean-135 bench-185

Reps 10,9,8

Took roughly 6 minutes. I was gassed after round one. After the first few reps on dead I had to question my sanity and thought about quitting. Obviously did not.

Reenlistment in the morning,cardio tommorow night before work.

Phil800101
06-29-10, 3:26 am
Damn bro, that is nuts! No doubt you were gassed. Hope you get some decent rest.

adidas
06-29-10, 6:11 am
2 works out in 1 day! Damn man both looked brutal...seems to look that you're feelin' better too. Nice work!

Big Wides
06-29-10, 6:50 am
Two workouts in one day means you can eat twice as much

mcbeast
07-01-10, 5:14 pm
Two workouts in one day means you can eat twice as much

30 June 10

"Quicky"

Stepper x15 Mins
Varied Grip Pullups x50
High Pulls 115x50

High pulls were done just under 5 minutes. Was alot harder then I thought! Did this workout with no sleep, the midnight shifts were killing me. On dayshift startin Sunday. Fun times.

Mr. Dead
07-01-10, 5:15 pm
30 June 10

"Quicky"

Stepper x15 Mins
Varied Grip Pullups x50
High Pulls 115x50

High pulls were done just under 5 minutes. Was alot harder then I thought! Did this workout with no sleep, the midnight shifts were killing me. On dayshift startin Sunday. Fun times.

Nice!!! Dayshift=evening workouts at McVeigh...???

Firedrake
07-01-10, 5:16 pm
YAY on getting back to day shift!

Solid ass back work!

mcbeast
07-01-10, 5:17 pm
Nice!!! Dayshift=evening workouts at McVeigh...???

Dayshift Equals= Extra Cardio+315-5ish workouts at McVeigh. (When Including Cardio)

I can stick around if you need anything tho. Aka deadlift help!

Mr. Dead
07-01-10, 5:19 pm
Dayshift Equals= Extra Cardio+315-5ish workouts at McVeigh. (When Including Cardio)

I can stick around if you need anything tho. Aka deadlift help!

Cool...

mcbeast
07-01-10, 5:20 pm
YAY on getting back to day shift!

Solid ass back work!

Back work? Please, if you want to be technical Im "hitting" back 4x This week. Deadlifts Monday,40 Pullups monday pm, This yesterday, Rows/pulldowns Friday.

I dont hit bodyparts! lol

Btw, I have done that which we shall not speak of. Re-&*#(%!

mcbeast
07-01-10, 5:20 pm
Cool...

No probs deadman. Am I hitchin a ride with you the 17th?

Mr. Dead
07-01-10, 5:21 pm
No probs deadman. Am I hitchin a ride with you the 17th?

Yep...

mcbeast
07-01-10, 5:34 pm
Woke up and delighted myself with..

1C Plain Natty Yogurt
1 Bannana
2 Large Strawberries
1 Tbsp Honey
1 Packet "In the Raw" cane sugar

Mix and enjoy..

adidas
07-01-10, 8:06 pm
Woke up and delighted myself with..

1C Plain Natty Yogurt
1 Bannana
2 Large Strawberries
1 Tbsp Honey
1 Packet "In the Raw" cane sugar

Mix and enjoy..

sounds great!

Phil800101
07-01-10, 9:16 pm
Solid work my man! Keep it up.

Wingman
07-01-10, 9:42 pm
Damn man, you are crazy (in a completely awesome way) =P

mcbeast
07-01-10, 10:58 pm
Thanks fellas.

Well I have made the decision to stray from 531 for some time. I miss hittin heavy weights low reps real bad. if anything I feel my maxes have gone down lately. I don't feel confident I could hit a 325 bench at all. With that being said, tommorow with squats and pushpresses I'm going to start going back to my "instinctive" training where I saw my maxes raising consistently. This journey has become a mix of heavy ass weights and high ass reps for time. This is getting weird, haha. I'm lookin forward to hittin the warehouse with higa on the 17h as well!
As for tommorow I have squats,pushpresses and thrusters PLANNED..well see what else gets thrown in there!

Phil800101
07-02-10, 12:19 am
Sounds like a plan bro!

HIGA MONSTER
07-02-10, 12:53 am
Woke up and delighted myself with..

1C Plain Natty Yogurt
1 Bannana
2 Large Strawberries
1 Tbsp Honey
1 Packet "In the Raw" cane sugar

Mix and enjoy..

Where's the whipped cream?
There is hardly any carbs in that concoction.

HIGA MONSTER

mcbeast
07-02-10, 3:17 am
Where's the whipped cream?
There is hardly any carbs in that concoction.

HIGA MONSTER

Haha, didnt have any handy! Besides, I could go without a few carbs =/

mcbeast
07-02-10, 3:32 am
Friends shouldnt let friends squat like shit

http://www.facebook.com/video/?of=700251313#!/video/video.php?v=403104839402&subj=700251313

Just sayin'.. I see crap like this all the time.

So here is my question for the day. Why do people use gloves in the gym? Why do people use belts in the gym? For like every set.. Im talking about the flimsy little nike belts and shit like that. Why do people use "pussy pads" on the squat bar? Why do people like such in the video feel good about themselves 1/4 squatting 365? Someone please help me understand this.

I know I usually dont complain about all the things I see around me, but tonight I say the hell with it. Need some good input so I dont feel so alone.

mcbeast
07-02-10, 8:05 pm
2 July 10

Squats- 135x10,10 225,275,315,365x5 405x1
Paused- 315,275,225x3
Pushpress-135,185,225x5 255x3x3
ThrustersxFAIL

mcbeast
07-02-10, 11:30 pm
Todays Intake-

1-4 Whole Eggs, 1 bagel w/ cc

2-(pwo) 10oz gr turkey, 1/2 bagel, 2c oj

3- 4oz milk, 1 frozen banana, 1 scoop whey, 1tbsp natty pb

Yeah..Thats it! Woke up late today,going to bed early. 3 Uni with each meal, 2 nsc pre/post workout. And all I have drank was water today, alot..Go me!

Maharg
07-03-10, 12:16 am
Eddie still goin big. Good work bub.

Phil800101
07-03-10, 1:07 am
Killer session bro! Looking strong.

People are stupid, plain and simple, lol.

mcbeast
07-03-10, 12:54 pm
Thansks guys

3 July 10

"Pump"

Hanging Crunches- 2x25
Dips- 2x15
Rower-5 Mins
Palms In Pulldown- 3x10
HS Flat Press- 2-3ppsx3x15-10
Db Fly- 2x10
Db Row- 115x20 100x20
Kettlebell 3 way raise + u/r- 1x5 reps each raise and u/r
Db Curls- 2x10
Tri Pressdowns- 2x25
3 Way neck- 2x20
Hypers- 2x15

Working on a writeup today, my life to date in the military. Look out..

mcbeast
07-03-10, 1:50 pm
Disclaimer- None of the following will appear for OPSEC. Names of Units, Soldiers, Leaders. Exact Dates, or times.

From Day One:

I Joined the U.S. Army early Sept, 2008. I had multiple reasons for enlisting. First off, I wanted to be able to start a family, seeing as I was soon to wed. Along with that, financial times were rough and I was seeking employment. Overall, the military was the way to go. I enlisted to become a 31-Echo. Internment/Resettlement Specialist. On the civilian side, simply put as a Corrections Officer. I chose this job because I felt it would have a good lateral transfer to the civilian side, and hell because as a civilian you can make bank doing it.
I went thru regular BCT, and it wasn't all that bad. I actually was very disappointed by the lack of training and discipline. Not to mention I felt I was surrounded by nimrods. The Army really had changed its values, and was letting almost anyone in. There were thugs, washed up druggies, heavyset individuals and those who couldn't pt worth a damn. Now, I'm not one to judge why one would enlist. I would just expect that post-bct they would change, and sadly not many of them did.
After BCT I traveled over a few states, and got my first bit of freedom in AIT. This too really was a joke. Pt was a bit more intense, but that was all. Some of the others went overboard with there freedoms, and this was just the beginning of it. Drinking, illegal substances, and adultery were a common thing for me to see.
I was there around the holidays so come Christmas time I was able to go see my family. During my leave I married my wife as well. After leave I came back, and finished up AIT.
I arrived at my first duty station, somewhere I actually wanted to be. Lucky me, I came with most of the people who were in my AIT. To top that off, I ended up in a brand new unit. When we arrived there were only a handful of other soldiers. For about 8 months we did training on and off, nothing even job related. We endured miserable guidance, it was at this point I realized my leadership had really failed me. I became the ultimate "FTA" guy. (Fuck The Army). At this point I actually began counting down the days to the end of my enlistment.
Over the course of my first year at my first duty station we reached our staffing limits. Around the same time we also opened up our facility and began working. This place was no different. The leadership here was miserable as well. Hell, at one point we actually had our desk and chairs removed from the blocks. It seemed that in this field the guards got the shit end of the stick, not the inmates.
My total time working in the facility came out to 7-8 months total. We rotated out for training cycles way too often. Overall I did gain experience working there. I learned alot about some of the kinds of people in the service as well, and they too are capable of everything to petty crimes to some of the most heinous. I also learned alot about myself during that time as well, and matured greatly. But still, I was that FTA guy.
It wasn't up until a few months ago that the thought of re-enlistment even crossed my mind. Even then, It wasn't for the right reasons. During my time here at my first duty station I can honestly say I began slacking. A whole lot. I shammed out of PT and details. I abused my profile. Did almost everything I could, to avoid doing anything ARMY.
About 6 weeks ago, I did a self check. I really did not like who I was becoming. I strayed away from my values, and I began to feel I didn't even belong in the military. It was at this time I decided to straighten my act up, and do the right thing despite alot of the day to day bullshit I had to endure. I began making goals, and setting deadlines for myself. I also went and talked to retention. I finally made the decision to re-enlist. This time, it was for the right reasons. For my family, and for myself this was the best decision. It sure was financially, and it was completely logical as well. So, the end of last month I DID make the big step and re-enlisted for a few more years.
Now that I know I have plenty of time left in the military I have plenty of goals. Not only is there certain schools I want to attend, I also want to earn my bachelors as well. I also want to be the best I can be, as a soldier, a husband and as a man.
I have come a very long way from the man I was when I entered the service. I am now proud to call myself a soldier, and from this day forward I will take pride in what I do. Both in and out of uniform. I hold myself to a higher standard now.
With all this being said, I can happily say I am PCS'ing to a different duty station very shortly. Unfortunately, my Wife can not come but it will be a huge experience for me, and it will allow me more time to work on myself and my goals. I am looking forward to it.
I'm not the best writer, but I dont care. I really felt I had to get alot of this off my chest. I know there is fellow military animals on here, So I'm sure someone can understand most of what I'm saying. Thanks for reading.

BryanSmash!
07-03-10, 2:59 pm
Good write up E, have fun with the change of scenery!

Phil800101
07-03-10, 5:28 pm
Nice work my man! No doubt you had a solid pump from that.

Thanks for sharing that bro, good write-up. Sounds like you've got a good plan.

I hear it alot from friends/aquaintances who are current/former military that your unit makes a HUGE difference as to what your time in the service is like. Some units are high-speed, squared-away with excellent leadership, as well as great camraderie (I think I spelled that right) and esprit de corps.....while on the other end of the spectrum there are those units where it seems like everyone from the top on down has their head in rectal defillade (as a retired LTC I knew used to say).....and of course there is everything in between. Hope the new duty station serves you well bro!

mcbeast
07-03-10, 6:22 pm
Thanks guys, its a 1 year assignment. Hopefully I don't come back here after! Haha.

mcbeast
07-03-10, 10:40 pm
What went down the hatch today-

1-Mixed Fruit Smoothie
2-(Post W/o) Egg&Cheese on plain bagel (4 eggs) 1C OJ
3-Tuna&Broccoli/cheese
4-Apple
5-Chicken/Spinach

No snacks. Wife got Elephant ears, drove me crazy..

mcbeast
07-05-10, 9:15 pm
To be honest, I havent been putting 100% into my training. My upperbody work is fine, but as far as lowerbody I have a really hard time finding motivation. My mind has been in somewhat of a dark place. Im letting many little things get to me, and this is disrupting my training. There is a lot of small factors as well. For my deadlift, I feel my hamstrings are really knotted up. This is killing my "pop" off the floor that I have always had. Lately, Im having a FEAR of pulling. I suppose this is due to my back injury. What is most aggravating is that my back will be fine one day, then be wrecked the next. Something Im having a hard time dealing with, both mentally and physically. To put the icing on the cake my shoulder imbalance is killing me. Everytime I attempt a pronated grip, I somehow manage to tweak my back because the bar comes up quite uneven.
Most of the things that are affecting my deadlift are affecting my squat as well. This also include a nagging hip. Left hip has been acting up alot lately, with the on/off pain inside my hip by my groin.
Dont count me out yet. Finnaly I have gotten some sense knocked into me by some of my friends. I will continue my deadlift, and squat next week. Might sound too soon, but this week Im really gonna focus on rehabbing myself. Stretches, rotations, Ice baths, swims, sauna, jacuzzi, whatever I feel will work to get me to my old self.
Im tired of the way things are going, and Im the only one that can fix that. I will accomplish my goals, one way or another.

mcbeast
07-05-10, 9:16 pm
5 July 10

Deads- 10x1 Worked up to a sloppy 480*
Gm's- 3x10
Leg Curls- 3x20

* I really screwed myself up here. I used some kg plates, and it threw my entire workout off. Never again.

mcbeast
07-05-10, 10:30 pm
Recovery-
15 Mins Jacuzzi, Full Body Stretch
10 Mins Pool, Few light Laps, Stretching
5 Minute Contrast Shower
Ice Bottle Roll


Now that I think of it, Im sure my lack of training abs is the reason why my back is hurting. My physical therapist told me this, I suppose I should listen to him just this once. Core training will begin then.

D-NUTZ
07-05-10, 10:40 pm
That recovery looks amazing.

Good workout as well. 480 is not to shabby.

mcbeast
07-05-10, 10:41 pm
That recovery looks amazing.

Good workout as well. 480 is not to shabby.

Thanks brotha. Really need to work on the flexibility and recovery.

mcbeast
07-06-10, 12:01 am
Edit, I also did a few sets of hang cleans prior to deads. Prescribed by wendler himself. Also, I am never using KILO plates again..

BryanSmash!
07-06-10, 1:11 pm
Sloppy deadlifts are not good for you E, keep that back healthy!

mcbeast
07-06-10, 2:38 pm
Sloppy deadlifts are not good for you E, keep that back healthy!

Yes yes I know..lol.

Mr. Dead
07-06-10, 2:41 pm
And, no more metric system, for you!!!

mcbeast
07-06-10, 2:56 pm
And, no more metric system, for you!!!

Yeah. But my only other option is to start with 100's. That's what ill do from now on, lol. When are you in the gym next? I'm taking today to relax, clear my had so on and so forth. Tommorow I will be back at it. Hittin bench.

Mr. Dead
07-06-10, 2:58 pm
Yeah. But my only other option is to start with 100's. That's what ill do from now on, lol. When are you in the gym next? I'm taking today to relax, clear my had so on and so forth. Tommorow I will be back at it. Hittin bench.

I'll be there, for the rest of the week...

korinek00
07-06-10, 3:20 pm
Disclaimer- None of the following will appear for OPSEC. Names of Units, Soldiers, Leaders. Exact Dates, or times.

From Day One:

I Joined the U.S. Army early Sept, 2008. I had multiple reasons for enlisting. First off, I wanted to be able to start a family, seeing as I was soon to wed. Along with that, financial times were rough and I was seeking employment. Overall, the military was the way to go. I enlisted to become a 31-Echo. Internment/Resettlement Specialist. On the civilian side, simply put as a Corrections Officer. I chose this job because I felt it would have a good lateral transfer to the civilian side, and hell because as a civilian you can make bank doing it.
I went thru regular BCT, and it wasn't all that bad. I actually was very disappointed by the lack of training and discipline. Not to mention I felt I was surrounded by nimrods. The Army really had changed its values, and was letting almost anyone in. There were thugs, washed up druggies, heavyset individuals and those who couldn't pt worth a damn. Now, I'm not one to judge why one would enlist. I would just expect that post-bct they would change, and sadly not many of them did.
After BCT I traveled over a few states, and got my first bit of freedom in AIT. This too really was a joke. Pt was a bit more intense, but that was all. Some of the others went overboard with there freedoms, and this was just the beginning of it. Drinking, illegal substances, and adultery were a common thing for me to see.
I was there around the holidays so come Christmas time I was able to go see my family. During my leave I married my wife as well. After leave I came back, and finished up AIT.
I arrived at my first duty station, somewhere I actually wanted to be. Lucky me, I came with most of the people who were in my AIT. To top that off, I ended up in a brand new unit. When we arrived there were only a handful of other soldiers. For about 8 months we did training on and off, nothing even job related. We endured miserable guidance, it was at this point I realized my leadership had really failed me. I became the ultimate "FTA" guy. (Fuck The Army). At this point I actually began counting down the days to the end of my enlistment.
Over the course of my first year at my first duty station we reached our staffing limits. Around the same time we also opened up our facility and began working. This place was no different. The leadership here was miserable as well. Hell, at one point we actually had our desk and chairs removed from the blocks. It seemed that in this field the guards got the shit end of the stick, not the inmates.
My total time working in the facility came out to 7-8 months total. We rotated out for training cycles way too often. Overall I did gain experience working there. I learned alot about some of the kinds of people in the service as well, and they too are capable of everything to petty crimes to some of the most heinous. I also learned alot about myself during that time as well, and matured greatly. But still, I was that FTA guy.
It wasn't up until a few months ago that the thought of re-enlistment even crossed my mind. Even then, It wasn't for the right reasons. During my time here at my first duty station I can honestly say I began slacking. A whole lot. I shammed out of PT and details. I abused my profile. Did almost everything I could, to avoid doing anything ARMY.
About 6 weeks ago, I did a self check. I really did not like who I was becoming. I strayed away from my values, and I began to feel I didn't even belong in the military. It was at this time I decided to straighten my act up, and do the right thing despite alot of the day to day bullshit I had to endure. I began making goals, and setting deadlines for myself. I also went and talked to retention. I finally made the decision to re-enlist. This time, it was for the right reasons. For my family, and for myself this was the best decision. It sure was financially, and it was completely logical as well. So, the end of last month I DID make the big step and re-enlisted for a few more years.
Now that I know I have plenty of time left in the military I have plenty of goals. Not only is there certain schools I want to attend, I also want to earn my bachelors as well. I also want to be the best I can be, as a soldier, a husband and as a man.
I have come a very long way from the man I was when I entered the service. I am now proud to call myself a soldier, and from this day forward I will take pride in what I do. Both in and out of uniform. I hold myself to a higher standard now.
With all this being said, I can happily say I am PCS'ing to a different duty station very shortly. Unfortunately, my Wife can not come but it will be a huge experience for me, and it will allow me more time to work on myself and my goals. I am looking forward to it.
I'm not the best writer, but I dont care. I really felt I had to get alot of this off my chest. I know there is fellow military animals on here, So I'm sure someone can understand most of what I'm saying. Thanks for reading.

Thanks for the write up. It's always a good thing to get stuff off your chest and take that weight off your shoulders.

adidas
07-06-10, 3:29 pm
Thanks guys, its a 1 year assignment. Hopefully I don't come back here after! Haha.

I had an NCO stuck in the Korea/Ft. Lewis career circle. 3 years home 1 yr Korea for 3 tours...He actually said it wasn't that bad because at least you knwo where your family was and where you going each time. lol But as tankers we only had 3 places to go in Korea and 2 units (at the time) at Ft Lewis to go to. Now ther eare no tansk on Ft. Lewis...*sigh*

mcbeast
07-08-10, 2:37 pm
Alright. The decision has been made to run this program. Seeing as I dont have access to bands/chains etc. There is a few slight modifications but overall I think this should work really well

8 July 10
ME UPPER WEEK 1

Treadmill Run- 7:50 Mile
Pullups- 3x5

ME BENCH- 135,185,205,225x5 245,265,285,295x3 305,315x1

Pushpress- 135,185,235x3
SkullCrushers- 90x10
Tri Pressdowns- 6x10
Forearms
Neck

DONE SON! It felt great. The gym was stupid hot, and I was sweating like crazy. Had a great pump. Im going to start running alot more. Im gonna need to, plus it will assist in my weight-loss. Bench went great. I have a vid of the 295. It was a bit rough, but I WAS only gonna hit it for a single. Stupid me forgot my wrist wraps too, ohwell. Heading to the pool here shortly, plan on doing a minimum of 50 Frog Swims the length of the pool. I would say its 25-35 feet long or so. Also might head back to the gym tonight. Wifey wants to hit the weight room.

VID-

http://www.youtube.com/watch?v=9gtISbxwcsQ

Maharg
07-08-10, 2:39 pm
Atta boy eddie.

Mr. Dead
07-08-10, 2:41 pm
Nice session!!! But... Am I going to have to staple those wrist wraps to you...??? *LOL*

mcbeast
07-08-10, 2:41 pm
Atta boy eddie.

Felt good pushin some heavy weight again. I suprised myself, lol. My allergies were hittin hard too with the heat. IM ON A ROLL NOW!

mcbeast
07-08-10, 2:42 pm
Nice session!!! But... Am I going to have to staple those wrist wraps to you...??? *LOL*

Haha, possibly. I left them in my work/gym bag. Not my supplement bag!

Btw, upon waking this morning I had an apple,bannana and 3 Uni prior to working out..

Mr. Dead
07-08-10, 2:44 pm
Haha, possibly. I left them in my work/gym bag. Not my supplement bag!

Btw, upon waking this morning I had an apple,bannana and 3 Uni prior to working out..

What...??? No pancakes...??? *LOL*

mcbeast
07-08-10, 2:46 pm
What...??? No pancakes...??? *LOL*

Haha, nope! Will not be eatin like that for a long while.

adidas
07-08-10, 2:47 pm
Nice work Excessive! Nice vid of the 295 too...

mcbeast
07-08-10, 2:48 pm
Nice work Excessive! Nice vid of the 295 too...

Thanks man


Humor For The Day

http://www.youtube.com/watch?v=gJSTOVHFQCA&feature=related

Cellardweller
07-08-10, 3:30 pm
Looking good. You had that 295. Some day I'm gonna have to make friends with technology.

BryanSmash!
07-08-10, 3:35 pm
Nice work E, whats up with the head movement while benching though?

mcbeast
07-08-10, 3:48 pm
Nice work E, whats up with the head movement while benching though?

Haha, I have seen some other people do it. I tried a few times, and for some reason its actually more comfortable. Its hard to explain.

8 July 10

Workout #2
30 Laps in the pool. Various movements. The pool is roughly 45-50 feet long.

mcbeast
07-08-10, 3:53 pm
Bryan, these guys do it.
http://www.youtube.com/watch?v=aO8evzfTR8E
http://www.youtube.com/watch?v=J6zNYSta2pM&feature=related

BryanSmash!
07-08-10, 4:46 pm
Haha, I have seen some other people do it. I tried a few times, and for some reason its actually more comfortable. Its hard to explain.



Bryan, these guys do it.
http://www.youtube.com/watch?v=aO8evzfTR8E
http://www.youtube.com/watch?v=J6zNYSta2pM&feature=related

Nothing wrong with it, just curious. I believe the guys in the video are doing it because they're benching shirted and want to make sure the bar touches their chest because they can't quite feel it with the shirt on though.

mcbeast
07-08-10, 8:46 pm
Subconsciously it may be the reason I do it too. Who knows. If it aint broke don't fix it right?

BryanSmash!
07-08-10, 9:54 pm
Subconsciously it may be the reason I do it too. Who knows. If it aint broke don't fix it right?

If it aint broke I usually break it lol.

weedlewott
07-08-10, 9:56 pm
If it aint broke I usually break it lol.

Haha! Awesome.

mcbeast
07-10-10, 4:17 pm
9 July 10

Light Cardio, Stretching, Pushups, Situos


10 July 10

Run .52 x 3:12

Stretch/Mobility/Traction

ME LOWER

Gm's- 95,135.185x5 205,225x3 245x1 135x4x5

Box Squats- 135,135,205x3-5?
Reverse Hyper- 4x15
GHR- 1,3,5,5
Pulldown Abs- 5x15
Decline Situps- 5x5
Roman Chair Leg Raise- 3x15


Gm's went well. All the videos are here on my page-
http://www.youtube.com/user/Ejxmc#p/u/4/mz72N3GaHv4

I went back, and dropped my ego at the door once I saw how sloppy my form was. Hence, the 135x4x5. Over the session my form was worked on. The Box squats were done just to set up my form for next week. The GHR's were painful! Messed with the adjustments to make the most out of them.

mcbeast
07-11-10, 4:32 pm
11 July 10

Stretch/pullups

DE UPPER

Speed Bench 95x20 135x20 190x10x3 3 different grips

Lying Db Ext- 4x8
Db Lat raise- 3x10
Bent lat raises- 3x10
Barbell shrugs- 225x50
4 Way Neck- 2x10-20
Treadmill- 3.5/3.5 @ 30 Mins

Did a bit more then was caled for. Screw it, need to work that yoke!

Wingman
07-11-10, 5:32 pm
hey....dont do too many shrugs in one set =P nice work big guy. And thanks for all the help.

mcbeast
07-11-10, 5:45 pm
hey....dont do too many shrugs in one set =P nice work big guy. And thanks for all the help.

Haha. It was just to top off the Yoke work.

JustJ
07-11-10, 10:46 pm
good solid work

mcbeast
07-12-10, 12:37 am
good solid work

Thanks Guys.

So, I am seriously considering getting my wife and I a membership at a local fitness center. There is a 24 Hour Fitness, La Fitness, and Anytime Fitness, oh and Lacey Crossfit Athletic Club. LA is already off the list, so is 24! So, will go look at this other places tommorow. This saves a 22 Mile round trip heading up to post, so I think its worth it. We leave early September, but still. On that budget thing for now, haha.

BryanSmash!
07-12-10, 1:12 am
Yay for neck work lol. Also, good shruggin!

mcbeast
07-12-10, 10:43 am
Yay for neck work lol. Also, good shruggin!

I actually pulled something in my neck. Yesterday I had a hard time doing anything without it aching, literally. Today its not too bad. Just really sore, haha.

mcbeast
07-12-10, 7:38 pm
http://www.flexcart.com/members/elitefts/default.asp?cid=223

Looking to purchase a COC, and a "thick bar" converter. Tyler, Fatgripz, Or Grip4orce. Any suggestions?

Wingman
07-12-10, 9:17 pm
Heavy grip hand grippers work good. they come in 100, 150 200, 250, 300, 350, and 400 lbs of pressure.

mcbeast
07-13-10, 1:20 am
Got in pretty late tonight, still put in work and set Pr's. Yeah Buddy!

12 July 10
Powerpoopx35 MINS
Stretch/Mobility

DE LOWER

Super Low Speed Box Squats @50% Est 1RM :45 rest- 135x2x5 185x3 205x10x2
Singles- 225,275,315,365x1

Zerchers-135,185x3,225x1
Light Rows- 2x10

Pretty happy with the box squatting tonight! Wont be doing zerchers for awhile, just didnt get a good feel for them. Tommorow is ME UPPER, Wednesday is ME LOWER. I know I am cramming days in, but Thur and Fri are pretty packed for me. i kinda started the program off on the wrong foot, so I will use these first few workouts as "practice" for some of these movements I havent done in awhile. So next Monday, Itll start week 1!

Oh yeah, this is like my 3rd time in 5 years of lifting ever doing box squats! Ha!

Vidz:

SPEED BOX Set 1:
http://www.youtube.com/watch?v=zbTPDs04iVw

SPEED BOX Set 10:
http://www.youtube.com/watch?v=xT2jv9xDHaM

365 BOX SQUAT:
http://www.youtube.com/watch?v=59RGT8sJofw

mcbeast
07-13-10, 1:40 am
http://www.facebook.com/profile.php?id=100000601152737

BryanSmash!
07-13-10, 2:11 am
http://www.flexcart.com/members/elitefts/default.asp?cid=223

Looking to purchase a COC, and a "thick bar" converter. Tyler, Fatgripz, Or Grip4orce. Any suggestions?

I like Fatgripz, mine work well.

mcbeast
07-13-10, 2:18 am
I like Fatgripz, mine work well.

Awesome. Would like to get a pair, probably bring em' to Gitmo with me.

BryanSmash!
07-13-10, 2:22 am
Awesome. Would like to get a pair, probably bring em' to Gitmo with me.

Good call, pick up a few CoC grippers too.

mcbeast
07-13-10, 2:28 am
Good call, pick up a few CoC grippers too.

Im only in the market to get 1 gripper for now. Should I go with the 150, or 200?

BryanSmash!
07-13-10, 2:36 am
Im only in the market to get 1 gripper for now. Should I go with the 150, or 200?

Id go with the lighter one.

mcbeast
07-13-10, 2:38 am
Id go with the lighter one.

Yeah. If anything just work reps. Making my first Elitfts order now. 150# Gripper. Fatgripz. Contemplating on a hoodie, its not essential to training tho, haha. Considering getting a pair of heavier wrist wraps. Right now all I have is my Animal ones. Good, but not sure how long theyre gonna hold up.

Necromatrix
07-13-10, 7:54 am
Got in pretty late tonight, still put in work and set Pr's. Yeah Buddy!

12 July 10
Powerpoopx35 MINS
Stretch/Mobility

DE LOWER

Super Low Speed Box Squats @50% Est 1RM :45 rest- 135x2x5 185x3 205x10x2
Singles- 225,275,315,365x1

Zerchers-135,185x3,225x1
Light Rows- 2x10

Pretty happy with the box squatting tonight! Wont be doing zerchers for awhile, just didnt get a good feel for them. Tommorow is ME UPPER, Wednesday is ME LOWER. I know I am cramming days in, but Thur and Fri are pretty packed for me. i kinda started the program off on the wrong foot, so I will use these first few workouts as "practice" for some of these movements I havent done in awhile. So next Monday, Itll start week 1!

Oh yeah, this is like my 3rd time in 5 years of lifting ever doing box squats! Ha!

Vidz:

SPEED BOX Set 1:
http://www.youtube.com/watch?v=zbTPDs04iVw

SPEED BOX Set 10:
http://www.youtube.com/watch?v=xT2jv9xDHaM

365 BOX SQUAT:
http://www.youtube.com/watch?v=59RGT8sJofw

Solid work, E. Videos are awesome as well. 365... Yep, you're a beast!

mcbeast
07-13-10, 11:10 am
Thanks brotha! I'm pretty happy about 365. I'm sure I have 405 in me. I will test it out in a few weeks.

Mr. Dead
07-13-10, 11:10 am
What's up, in here...???

BryanSmash!
07-13-10, 2:06 pm
Yeah. If anything just work reps. Making my first Elitfts order now. 150# Gripper. Fatgripz. Contemplating on a hoodie, its not essential to training tho, haha. Considering getting a pair of heavier wrist wraps. Right now all I have is my Animal ones. Good, but not sure how long theyre gonna hold up.

Keep an eye on the Elite site, they have some sort of sale every week, sometimes free hoodies or free shipping, or x% off certain items. Help balance the cost.

Mr. Dead
07-14-10, 11:33 am
Anything goin' on, in here...???

Mr. Dead
07-16-10, 3:02 pm
Call me, tonight... I need to know what we're doing, tomorrow...

Wingman
07-16-10, 3:28 pm
i would go with the 200 for u. I can do the 150 and i figure ur grip strength is better than mine. here is a link that sells them in bulk. the more u buy the cheaper they are. jus lookin out for the PowerPooper bahaha



http://www.leehayward.com/heavygrips_usa.htm

Mr. Dead
08-03-10, 6:14 pm
Anything goin' on, in here...???

mcbeast
08-03-10, 6:16 pm
Anything goin' on, in here...???

"ME" Time..

This thread will come to a close, sooner or later..

Mr. Dead
08-03-10, 6:25 pm
"ME" Time..

This thread will come to a close, sooner or later..

"ME" Time = Eyebrow waxing, and watching "Hachi"...??? *LOL*

mcbeast
08-03-10, 6:29 pm
"ME" Time = Eyebrow waxing, and watching "Hachi"...??? *LOL*

Nope..

Soon to be freak is laying low. Really focusing on my training, and family time. Since I will be gone for a year..

T o m m Y
08-03-10, 7:18 pm
Yes!
Freak in hide'n..

Firedrake
08-04-10, 3:21 am
Nope..

Soon to be freak is laying low. Really focusing on my training, and family time. Since I will be gone for a year..

waitaminnit -- what'd I miss?

weedlewott
08-04-10, 9:43 am
Take it all in stride, bro. That year will be done and over with before you know it.

Mr. Dead
08-04-10, 11:05 am
waitaminnit -- what'd I miss?

He's PCS'ing...

Firedrake
08-04-10, 1:58 pm
He's PCS'ing...

I went back and found that -- I don't know how I missed seeing it before -- I had other things on my mind, I guess. <grin>

E., I wish you all the best in the days ahead, wherever you are! You're really bringing things around, and I'm proud of you!

mcbeast
08-04-10, 7:31 pm
I went back and found that -- I don't know how I missed seeing it before -- I had other things on my mind, I guess. <grin>

E., I wish you all the best in the days ahead, wherever you are! You're really bringing things around, and I'm proud of you!

Thank you. I am heading to Guantanamo Bay. Dealin with tainers'.

Necromatrix
08-04-10, 9:10 pm
Damn, Gitmo? Be safe big man.

Phil800101
08-05-10, 1:07 pm
What's going on my man? How are things?

mcbeast
08-05-10, 1:12 pm
What's going on my man? How are things?

Things are good. Training is great, life is moving forward. Im actually hitting up a pulling session with new universal athlete Big Ben on monday. Should be fun. Other then that just cramming food down, livin it up. How's things with you? How was vegas? Btw, I'm not on here much. You can connect with me via facebook tho.

Phil800101
08-05-10, 1:21 pm
Things are good. Training is great, life is moving forward. Im actually hitting up a pulling session with new universal athlete Big Ben on monday. Should be fun. Other then that just cramming food down, livin it up. How's things with you? How was vegas? Btw, I'm not on here much. You can connect with me via facebook tho.

Sounds good bro! Same old, same old with me...Vegas was fun!

Gotcha.

strivin for more
08-08-10, 12:01 pm
hey man... subbed. its rob. from FB. haha. lookin good in here!

mcbeast
09-16-11, 9:23 pm
Been here in Cuba over 11 months. Ive hit some very high & low points. Not going to get into detail about all thats gone down, but its changed me for the better. Im ready to get back into the swing of things. Will start posting regularly soon.
-Excessive

Necromatrix
09-18-11, 12:41 pm
He is still alive!!! Good to see you back E. Change is good.

Phil800101
09-18-11, 5:03 pm
Good to see you back bro.

mcbeast
09-19-11, 1:38 am
He is still alive!!! Good to see you back E. Change is good.


Good to see you back bro.

Thanks guys. Its good to be back.

Woke up a bit earlier today. Being on mids I dont need as much sleep, work slows down to a crawl.

18 Sept 11
@ 1445

Pullups 2x10

Ellipticall x30 Mins.

Light Stretch

18 Days & a wakeup until Im stateside.

mcbeast
09-20-11, 10:58 pm
19 Sept 2011
@ 1100 hours

Elliptical x15 Mins
Pullups 3x10
Knee Up 3x20

20 Sept 2011
@ 1300 hours

Elliptical x15 Mins
Treadmill x15 Mins
Foam Roll, Stretch

@ 1930 hours

Light Warmup, Foam Roll, Kb Swing

Squat-
135x10 225,315,365,405x5

Deads-
135x10 225,315,365,405x5 455x1 495x1 315x20

Leg Extensions-
3x12-20

Donkey Calf Raise-
5x20

Kneeling Leg Curls-
3x20

Bike x15 Mins

Phil800101
09-21-11, 12:22 am
Looking strong bro!

Mr. Dead
09-21-11, 1:36 pm
Is this, the "I can't stay away from cookies" thread...???

Necromatrix
09-21-11, 5:00 pm
Is this, the "I can't stay away from cookies" thread...???

Now now, Deadman, as a card carrying member of the darkside you can't go around knockin' cookies.

Strong work, E! Squats and deads in the same session... Now that's brutal!

Mr. Dead
09-21-11, 5:21 pm
Now now, Deadman, as a card carrying member of the darkside you can't go around knockin' cookies.

Strong work, E! Squats and deads in the same session... Now that's brutal!

http://ihasahotdog.wordpress.com/files/2008/10/funny-dog-pictures-dark-side.jpg

Necromatrix
09-21-11, 5:33 pm
Bwahahahahaha!

I always imagined you more as a poodle though... Jus sayin. :)

mcbeast
09-21-11, 11:36 pm
Looking strong bro!


Is this, the "I can't stay away from cookies" thread...???


Now now, Deadman, as a card carrying member of the darkside you can't go around knockin' cookies.

Strong work, E! Squats and deads in the same session... Now that's brutal!

Thanks Guys. That session wooped my ass! Mr Dead, dont knock cookies! Damnit! However, Im kinda staying away from them. Tired of this little pudge, lol.


21 September 2011
@ 2015 hours

Incline Bench- BarxAlot 95x10 135x2x10 185x10 225x5 275x5,4 225x3x5 135x10

Flat Db W/Fat Gripz- 100x8 80x10 80x15

Incline to Flat Db Flys- 3x15, 3x10

Cable Lat Raise- 3x12-20

Plate Front Raise- 3x10

Cable Crunch- 3x20

Elliptical x15 Mins

Foam Roll & Stretch.

Nix0r
09-21-11, 11:40 pm
Hell yeah, great to see you back here.

mcbeast
09-21-11, 11:42 pm
Hell yeah, great to see you back here.

Glad to be back. Big things coming..

Phil800101
09-22-11, 1:57 am
Nice volume!

Necromatrix
09-22-11, 7:37 am
Great work!

mcbeast
09-22-11, 11:58 pm
22 Sept 2011
@ 2045 hours


Hammer Strength Pulldowns- 1ppsx2x12 2ppsx2x12 2pps+25x2x12 3ppsx12

Barbell Rows 135x2x12 225x12 135x2x12

Hammer Strength Pulldown/Row Thing 1ppsx2x12 2ppsx3x12

Db Row 75x3X15

Db Pullover 50X3X12

Straight Arm Pulldown 4x15

Shrugs 5x20

Rage makes me a volume whore.

Phil800101
09-23-11, 12:09 am
Killer!

Necromatrix
09-23-11, 8:01 am
Strong session, E!.... You whore.

Nix0r
09-23-11, 9:45 am
Nothing wrong with being a whore.

Firedrake
09-23-11, 9:56 am
Gotta love the volume! Great stuff, bro - the deads, the pulldows, the incline bench . . . awesome work!

mcbeast
09-24-11, 9:02 pm
Thanks alot guys. Motivation was pretty high, I was on a four day pass. Go figure, as soon as I came off I had a diagnostic APFT.

Sep 23 2011
OFF!

Sep 24 2011

Pushups-75-100%
Situps-74-88% (I believe)
Walk-Pass

Good stuff. Might get back in the gym tommorow, will see.

BryanSmash!
09-24-11, 9:35 pm
Hooray for surprise PT Tests lol

mcbeast
09-25-11, 2:17 am
Hooray for surprise PT Tests lol


Haha, for sure! Love em. Especially after three days hitting it hard in the gym. Hows everything going on your end B?

BryanSmash!
09-25-11, 7:31 am
Haha, for sure! Love em. Especially after three days hitting it hard in the gym. Hows everything going on your end B?

Not too bad, getting some better equipment for my gym, maybe even a propane heater so winter wont suck so bad!

Phil800101
09-25-11, 12:21 pm
Good stuff indeed, nice work!

mcbeast
09-26-11, 4:25 am
September 25 2011
@ 1450 Hours

Skulls-4x12
-alternate-
Db Curls-4x12

Preacher Db Curls-4x12
-alternate-
Dips-4x12

Rope Pressdowns-2x20
-alternate-
21's-2 Sets

Barbell Shrugs-2x20
-alternate-
Face Pulls-2x20

Smith BTB Shrugs-2x20
-alternate-
Face Pulls-2x20

Woke up at 2, chugged my shock therapy, grabbed the ipod and headed out to catch the bus. Wasnt "feeling it" until 3/4 in. Taking a long time to warm up is aggravating..

Phil800101
09-26-11, 4:29 am
Nice volume! Alternating sets are great. I feel ya on that one, really sucks when you can't seem to get yourself going.

mcbeast
09-26-11, 4:38 am
Nice volume! Alternating sets are great. I feel ya on that one, really sucks when you can't seem to get yourself going.

Yeah, It takes me awhile to warm up. Ive got alot of joint issues & whatnot as well.

mcbeast
09-27-11, 11:56 pm
27 September 2011
@ 2115 Hours

Warmups, Foam Roll, Stretch, etc.

Squats- 135x5 185x5 225x5,5,10 275x5 315x5 365x3 405x1 425x1
Leg Ext-5x15
Calf Press-5x20

Got alot on my mind lately, even more thoughts were triggered by this training sessions outcome.

For one, I am beat. Mentally & physically. Everyone reacts differently, and has different capacities for different things. Being stationed here has been the about roughest thing I have been thru to date. Day in and day out of dealing with things I absoultely cannot understand. Babysitting & pampering individuals who want nothing more then to see me dead. A chain of command who believes in things I find absurd, and loves to waste time which we have so little of anyway. 18 hour days, 4-7 days a week. All this & many more factors have put a major dent in doing what I love most.

Despite all of this, I have made it out. 11 days, and I am off this rock.

In other thoughts. I have ballooned up to the low 240's. I could place the blame on so many things, but ultimately it falls on me. Ive made some big jumps over this past year in the weight room, with much difficulty. Upon getting back stateside, I forsee some big changes. If I made gains here, then there is no reason I cannot make even more gains back home. I want to take some time off the heavy weights, and low reps. Add some volume into my training. More cardio, conditioning and better diet. I need to improve my physique, my self esteem is in the gutter. Some people dont mind having a bulging gut, as long as they can squat 1000 pounds. I would take a much lesser PR, if it meant I was comfortable with my body. I cant see any negatives in going about this next step in my training. Sure, more hours in the gym & the kitchen. But the outcome will be worth it. The better I look, the better I feel, the more drive I will have. Seems like simple math to me. So, time to stick to basics. Feel good about myself, get my damn act together. 11 days here, 15 days or so on leave visiting family..Then finnaly back on the grind. Doing what I love..

For anyone who partakes on this crazy ride of mine, I thank you. Its good to have people in your corner.

Necromatrix
09-28-11, 12:02 am
Solid session, E!

And no doubt, if you can still get the work in and make advances despite the situation you're in... You'll be straight beast mode when you get back in the states.

Almost at that finish line, just keep your head up and stay focused.

Phil800101
09-28-11, 1:59 am
Solid work!

Sounds like a plan to me bro.

BryanSmash!
09-28-11, 5:00 pm
One of the best things you can do for your lifting when coming off a deployment is to take what you have learned and apply it to your upcoming time stateside. Too many soldiers lift religiously when theyre deployed and stop altogether when they home. Just keep on lifting, it doesnt have to be heavy max effort work, remain active in the weight room, it will do wonders for you, especially when you see all the people who were active on your deployment slowly become lazier and lazier lol.

mcbeast
09-28-11, 7:26 pm
One of the best things you can do for your lifting when coming off a deployment is to take what you have learned and apply it to your upcoming time stateside. Too many soldiers lift religiously when theyre deployed and stop altogether when they home. Just keep on lifting, it doesnt have to be heavy max effort work, remain active in the weight room, it will do wonders for you, especially when you see all the people who were active on your deployment slowly become lazier and lazier lol.

The funny thing is, I am one of the few people in my company who even get to the gym. Most bitch they work too long, and dont have enough time to sleep. There are about 7 of us who go regularly, and sadly I am one of the two who goes in there for more then just arms and chest. I been hittin it as hard as I could all year. Now its time to take it up another notch, get my shit in line with cardio and all as well. Im motivated to take this next step. Being gone for a year has really taught me alot, especially about time management. No excuses now. Time to do work. Maybe get up and dance on stage in a few years? Lol.

mcbeast
09-28-11, 10:04 pm
September 28th 2011
@ 2005 Hours..

Chest:

Incline Bench Press- 95x10 135x10 185x5x10
Db Bench Press-75x2x12
Single Arm^- 75x2x12
Low Cable Crossover-3x15
High Cable Crossover-3x15
Db Pullover-50x2x12, 70x2x12

Abz:
Machine Crunch- 3x20

Tris:
Dips- Bwx2x12, 2x10
Cable Pressdowns 4x15
-alternate-
Single Arm Reverse Pressdown-4x10

Elliptical x15 Mins

Foam Roll, Stretch.

Phil800101
09-29-11, 3:44 am
Killer!

mcbeast
09-29-11, 8:49 am
Killer!

Thanks Phil. Definetely a shocker, I havent done anything like that in a very long time. I think im going to keep the Incline as a staple from now on. If anything maybe it will slowly improve my ohp (my favorite lift) and accelerate some chest development. The weights were much different, and the rep range tore my shoulders up fast. Just gotta get used to it.

Nix0r
09-29-11, 9:11 am
Definetely a shocker, I havent done anything like that in a very long time.

Shocker you say? http://pualib.com/images/books/Brad%20P%20-%20The%20Shocker.jpg

Mr. Dead
09-29-11, 4:40 pm
27 September 2011
@ 2115 Hours

Warmups, Foam Roll, Stretch, etc.

Squats- 135x5 185x5 225x5,5,10 275x5 315x5 365x3 405x1 425x1
Leg Ext-5x15
Calf Press-5x20

Got alot on my mind lately, even more thoughts were triggered by this training sessions outcome.

For one, I am beat. Mentally & physically. Everyone reacts differently, and has different capacities for different things. Being stationed here has been the about roughest thing I have been thru to date. Day in and day out of dealing with things I absoultely cannot understand. Babysitting & pampering individuals who want nothing more then to see me dead. A chain of command who believes in things I find absurd, and loves to waste time which we have so little of anyway. 18 hour days, 4-7 days a week. All this & many more factors have put a major dent in doing what I love most.

Despite all of this, I have made it out. 11 days, and I am off this rock.

In other thoughts. I have ballooned up to the low 240's. I could place the blame on so many things, but ultimately it falls on me. Ive made some big jumps over this past year in the weight room, with much difficulty. Upon getting back stateside, I forsee some big changes. If I made gains here, then there is no reason I cannot make even more gains back home. I want to take some time off the heavy weights, and low reps. Add some volume into my training. More cardio, conditioning and better diet. I need to improve my physique, my self esteem is in the gutter. Some people dont mind having a bulging gut, as long as they can squat 1000 pounds. I would take a much lesser PR, if it meant I was comfortable with my body. I cant see any negatives in going about this next step in my training. Sure, more hours in the gym & the kitchen. But the outcome will be worth it. The better I look, the better I feel, the more drive I will have. Seems like simple math to me. So, time to stick to basics. Feel good about myself, get my damn act together. 11 days here, 15 days or so on leave visiting family..Then finnaly back on the grind. Doing what I love..

For anyone who partakes on this crazy ride of mine, I thank you. Its good to have people in your corner.

Let's do this...!!!

mcbeast
10-02-11, 1:30 am
29 September 2011
@ 1415 Hours.

Back:
Pulldowns 5 Sets
Gm's 3 Sets
Rows 3 Sets

Back was really bothering me, and had to rush out to work. Called it a day..

mcbeast
10-02-11, 1:33 am
1 October 2011
@ 0715 Hours (Post Shift)

Stretch/Warmups

Shoulders:
Standing Strict Overhead Press- 95x15, 135x10, 185x5,5 225x3
Shrugs-3x20
Lateral Raises-4x10
Face Pulls-3x15

Biceps:
Preacher Db Curls-3x12
Hammer Curls-3x12

Abz:
Hanging Knee Raise-3x15

Done for..

Phil800101
10-02-11, 3:09 am
Solid work! Sorry to hear your back was giving you trouble, but good call on listening to your body.

mcbeast
10-02-11, 3:18 am
Solid work! Sorry to hear your back was giving you trouble, but good call on listening to your body.

Yeah, the mattress Im sleeping on down here is pretty shitty.I woke up, and was in the gym withing 40 mins of waking up.

Im finishing up my last working day, it is a very relieving feeling. Out of here this coming Saturday! On to bigger things, better living and some serious training..

BryanSmash!
10-02-11, 8:13 am
Times gettin short!

Mr. Dead
10-03-11, 3:14 pm
Yeah, the mattress Im sleeping on down here is pretty shitty.I woke up, and was in the gym withing 40 mins of waking up.

Im finishing up my last working day, it is a very relieving feeling. Out of here this coming Saturday! On to bigger things, better living and some serious training..

Let me know when you get up here...

mcbeast
10-03-11, 4:39 pm
Times gettin short!


Let me know when you get up here...

Will do for sure..

Going to hit up back today. Want to do my best to stick to a schedule from now on..

Firedrake
10-04-11, 1:48 am
So, you're finally going back to The World, eh? Good for you!

ATLAS64
10-04-11, 11:50 pm
Strong work bro

mcbeast
10-05-11, 12:14 pm
So, you're finally going back to The World, eh? Good for you!


Strong work bro

Tick...tock...a new life awaits..

3 October 2011
@ 1745

Back:

Pullups- 2x5 2x10
Tbar Rows- 5x12, 5 35's last set

Superset 1:
Hammer strength pulldowns- 3x12
Hammer strength pull/row- 3x12

Superset 2:
Straight arm pulldowns- 3x20
Db rows- 3x20

Deadlifts- 135,225,275,325x10- all double overhand

Abz:
Roman chair situps- bwx2x20
Hanging knee raise- 2x20
Plank- 2x1 minute

mcbeast
10-05-11, 12:19 pm
4 October 11
@ 1615

Chest:
Incline db- 65,75x15 100x4x12 75x15
Close grip bench: 135x10 185x10 225x6, drop 135x15
Incline db fly- 4x12

Back training was great yesterday. Cut the deads short because lower back was tightening up a bit much. Chest wasnt all that I expected today. Been feeling sick last few days, everyones been gettin there flu shots. Going to do a 5-6 day deload until im off island and training in jersey.

Mr. Dead
10-05-11, 12:20 pm
Going to do a 5-6 day deload until im off island and training in jersey.

That will be a nice warm up... For when you get up here... *LOL*

mcbeast
10-06-11, 3:07 pm
That will be a nice warm up... For when you get up here... *LOL*

5 October 2011
@ 1900

Legs:

Hack Squats: 1x10

Foam Roll, Stretch, etc.

There is my leg deload! I was in there bs'n with a good friend and providing some bench spotting. Today, I think I am going to do absolutely nothing. Contemplating cardio, but lounging around all day sounds much better. Just a few more days of this laziness/deload and I will be back full force..

mcbeast
10-08-11, 10:49 am
7 October 2011

Knew a few guys who were deadlifting tonight so figured I would go help out. Walked in with no intentions of lifting, seeing as I was in boots, jeans and a tee. I helped loading and unloading the bar..finnaly that got boring, and watching people pull over 6 for reps is motivating soo..

Standing Strict Ohp: 95x10 135x10 185x5 225x1 245x0 135x15
Pullups 3x10

Good times. Idk why i went for 245, lol. Traveling all weekend and hitting it hard come monday!

Mr. Dead
10-08-11, 1:42 pm
Be ready for Hell, when you get up here...

mcbeast
10-08-11, 6:21 pm
Be ready for Hell, when you get up here...


Im more then ready. Currently breathing fresh Florida air. Its nice.

mcbeast
10-08-11, 11:49 pm
Am Cardio- 30 mins Mon-Fri

Monday:
Pullups 50 total
Deads 5x3-5
Row variation 5x10
Pulldown variation 5x10
Hypers 3x20

Tuesday:
Incline Bench 5x10
Flat db 4x10+
Fly variation 4x10+
Dipz 4x10
Pressdown or extension 3x10+

Wednesday: off

Thursday:
Squats 5x3-5
Hack squats 3x20
Extensions 3x20
Leg curls 5x20

Friday:
Standing Strict Ohp 3x3-5
Db laterals 3x10
Cable Laterals 3x15+
Face pulls 3x15
Shrugs 3x20
Preacher Curls 5x12
Hammer Curls 3x12

Saturday: event training or sprints

Sunday:off

This is an idea. Ive incorporated things I know that work for me, and volume is one of them. On my big lifts I despise high reps. Especially ohp, higher reps bother my shoulders. The sets listed for my big 4 will be working sets. Also going to try to do a few sprints postworkout. Lots of foam rolling, stretching. I look very forward to being able to spend more time in the gym. Finnaly my focus is on my body. Mind is cleared and I am ready to rock!

ATLAS64
10-09-11, 7:57 pm
Am Cardio- 30 mins Mon-Fri

Monday:
Pullups 50 total
Deads 5x3-5
Row variation 5x10
Pulldown variation 5x10
Hypers 3x20

Tuesday:
Incline Bench 5x10
Flat db 4x10+
Fly variation 4x10+
Dipz 4x10
Pressdown or extension 3x10+

Wednesday: off

Thursday:
Squats 5x3-5
Hack squats 3x20
Extensions 3x20
Leg curls 5x20

Friday:
Standing Strict Ohp 3x3-5
Db laterals 3x10
Cable Laterals 3x15+
Face pulls 3x15
Shrugs 3x20
Preacher Curls 5x12
Hammer Curls 3x12

Saturday: event training or sprints

Sunday:off

This is an idea. Ive incorporated things I know that work for me, and volume is one of them. On my big lifts I despise high reps. Especially ohp, higher reps bother my shoulders. The sets listed for my big 4 will be working sets. Also going to try to do a few sprints postworkout. Lots of foam rolling, stretching. I look very forward to being able to spend more time in the gym. Finnaly my focus is on my body. Mind is cleared and I am ready to rock!

Looks good man. Very Hoornstra-esque lol

Mr. Dead
10-09-11, 11:09 pm
Am Cardio- 30 mins Mon-Fri

Monday:
Pullups 50 total
Deads 5x3-5
Row variation 5x10
Pulldown variation 5x10
Hypers 3x20

Tuesday:
Incline Bench 5x10
Flat db 4x10+
Fly variation 4x10+
Dipz 4x10
Pressdown or extension 3x10+

Wednesday: off

Thursday:
Squats 5x3-5
Hack squats 3x20
Extensions 3x20
Leg curls 5x20

Friday:
Standing Strict Ohp 3x3-5
Db laterals 3x10
Cable Laterals 3x15+
Face pulls 3x15
Shrugs 3x20
Preacher Curls 5x12
Hammer Curls 3x12

Saturday: event training or sprints

Sunday:off

This is an idea. Ive incorporated things I know that work for me, and volume is one of them. On my big lifts I despise high reps. Especially ohp, higher reps bother my shoulders. The sets listed for my big 4 will be working sets. Also going to try to do a few sprints postworkout. Lots of foam rolling, stretching. I look very forward to being able to spend more time in the gym. Finnaly my focus is on my body. Mind is cleared and I am ready to rock!

But... What will your diet look like...???

mcbeast
10-10-11, 12:21 am
But... What will your diet look like...???

Im actually going to switch legs to monday.

Diet? Thats your department. Its just going to have to go with my budget, and wherever I am working. If I land a desk job then too easy. If im on shift, eh not so much. Just going to have to make do.

mcbeast
10-10-11, 4:58 pm
10 October 2011
@ 0945 @ Appolon

Vertical Leg Press- Fail!

Box Squat- 135x10 225x3x10 315x10
-nause interlude-

Sldl-4x12

Hack Squats-3x12 dropset 1x30

Leg Curl 3x20-10
-alternate-
Leg Ext 3x20-10

Calf Press- 4x50, 2x25
Standing- 2x25

Stairmaster x10 mins
Incline Treadmill x35 mins

All round great workout, minus the nausea. I woke up, had 2 scoops whey and laid around about 45 mins. Picked up my buddy and headed to the gym. Chugged my preworkout on the way. Didnt agree with me..empty stomach and all. Vertical leg press was a failure. Couldnt get into a comfortable position. For not box squatting for awhile I did pretty well, minus the dizzines and nausea. I think Im going to keep it to work on sitting back into the squat. Everything else was good. It was great hanging with my best friend in a common place. The gym! 45 mins of cardio was a breeze talking about the good ole days, lol.

Necromatrix
10-10-11, 6:44 pm
Solid work, E! Especially with having to deal with nausea.

mcbeast
10-12-11, 12:02 am
Solid work, E! Especially with having to deal with nausea.

Thanks Necro.

11 Oct 2011
@ 0915 @ NBD

Incline Barbell- 95x10 135x2x10 185x10 225,255,285x5 185x2x12

Flat Db- 2x12, Incline 2x12
-alternate-
HS Incline- 4x12

Pec Deck- 4x12 +double dropset
-alternate-
Pushups- 4x6-12

Decline Machine Press- 3x20-10

Overhead Ext- 2x8
Pressdowns- 2x20

Phil800101
10-13-11, 11:21 am
I like what I see in here, good shit! How is everything bro?

mcbeast
10-14-11, 10:34 pm
I like what I see in here, good shit! How is everything bro?

Could be better and definetely worse, lol. Trying to look at the cup half full.

13 October 2011
@ 0645

Deads: 135x10 225x5 315x5 405x5 455x4x1 315x13,10
Pulldowns: 3x10

My head definetely was somewhere else! Felt great to deadlift, but once the pulling commenced I felt like I had a 47% drop in T levels. Last set of 455 was the fastest. Handful of excuses to throw out why this session could have been better but screw it. Owning to it, and will be back to pulling over 5 for reps in no time. Also, the last 2 sets of deads were done in a new fashin. Slow in the beggining of the pull, and shoot hips thru once you get to the knees. I liked em, but was running out of time to do more.

Update: im on the road. Probably wont see a gym til next weeks back session. Doh!

mcbeast
10-16-11, 11:14 pm
Whole lot of driving. NJ to LA down. LA to WA, your up!

Some thoughts..


13 Month Ago-Chucks- http://www.youtube.com/watch?v=pUc1lsJQ_Hk

6 Months Ago- http://www.youtube.com/watch?v=VBjKkP14afg&feature=related

More Recent- Oly Shoes- http://www.youtube.com/watch?v=NgkWNcen7OI&feature=relmfu

Really think alot of my problems, and back and forth squatting are from mobility issues.

Going to get back to squatting in chucks. Really need to focus on mobility. Might end up cutting the weight back down for awhile, and focus on box squats. Also, once situated in Washington going to start the weight drop, and look for a meet. Stoked.

mcbeast
10-17-11, 12:14 am
After yesterdays fiasco my wife and I decided to stay another day here in Louisiana. Were actually right next to Ft. Polk. So Im going to go in there tommorow and hit up legs and some core work. Going to need to spend a good deal of time stretching and rolling beforehand as well!

Wingman
10-17-11, 12:35 pm
Yo man, you think you are going to be able to make it up here on your way across?

And I broke my phone, so I cannot get any calls or make them.

mcbeast
10-17-11, 12:42 pm
Yo man, you think you are going to be able to make it up here on your way across?

And I broke my phone, so I cannot get any calls or make them.

No can do. Sorry brother. I had to travel down south, so wont be anywhere near Indy.

Nix0r
10-17-11, 1:04 pm
Just read about the whole fiasco. How someone isn't dead right now... I'll never know.

mcbeast
10-17-11, 5:05 pm
Just read about the whole fiasco. How someone isn't dead right now... I'll never know.

Inner peace my friend, inner peace... Not.

17 October 2011
@ 1415 hours @ Ft Polk

Ft. Polk is just a few miles from my wife parents place, (where we stopped) and since we are taking the day off of traveling I decided to hit up a lower day. I get all excited about squatting, toss back my animal rage and some electromax and head out. Well, main gym was closed. Bummer... Last post I was on had like 7 gyms, so I figure there's another one around somewhere. After about 45 mins of searching ( & animal rage driving me crazy) I find someone to get directions. About 10 mins later I get there, rushing in like a kid on christmas. Walk into the weight room, and am floored by this atrocity. No squat rack..So lets pull again!

Very quick warm up..

Deadlifts: 135,225,315x10 405x7 455x1 505x1

Leg Extensions: 4x20
Leg Curls: 3x15

Im getting better with pulling again. Working on getting back to my 600 and then some. This bar was stiff as all hell, and the plates were just aggravating. Still put in work. I just pulled thursday too. Next training session wont be until this friday.

mcbeast
10-17-11, 11:18 pm
505x1: http://www.youtube.com/watch?v=OzyUi8f5YRg

machineman
10-17-11, 11:39 pm
505x1: http://www.youtube.com/watch?v=OzyUi8f5YRg

Solid lift, brother!!!

mcbeast
10-17-11, 11:42 pm
Solid lift, brother!!!

Thanks Bro. Just getting started. On the path back to 600 and then some.

T o m m Y
10-22-11, 10:11 am
Yah Buddy!!

BryanSmash!
10-22-11, 11:46 am
Nice pull, youll be back to 6 in no time!

mcbeast
10-22-11, 3:44 pm
Im back with a vengeance now. Ive trained about 6 times in the last 3 weeks. Started losing my mind. Traveling was miserable, NJ to LA, LA to WA. Shitty sleeping, long hours of driving, shitty food. Back to Ft.Lewis now. Staying with friends til we can get on our feet after a military financial mishap. Heading out now to get some groceries. Time to lose the fat, get strong. Looking for a meet early to late spring. Getting started tonight with some cardio and foam rolling, prepping for squatting tommorow!

mcbeast
10-23-11, 8:36 pm
23 October 2011
@ 1340 hours

Extensive Warmups:
Foam Roll 30 passes on lower back, it band, quads
Kb swingsx20
Reverse hyper 3x10
Light stretch

Squats:
135xfew sets gettin loose..
225x3,275x3
315x1-chucks
315x1-oly shoes
365x1-chucks
365x1-oly shoes

Leg Press:6x20
Lying Leg Curl: 3x20, 1x21 (7,7,7)
Donkey Calf Raises:4x25
Leg Extensions: 3x20, 1x21 (7,7,7)
Hanging Leg Raises:3x15
Stairmaster:5 mins

Foam roll,Stretch

Squats were pretty shitty. My back was really bothering me and I overlook my form too much. Constantly question my form and try to fix it etc. Aggravating! Next week hopefully will be better. Having worked up to 545 before, this was embarassing. Rest of the workout was good. On leg presses switched from wide,middle,close. 2 sets each. Im happy I found a good leg press. Also, Ft.Lewis acquired chains and 2 forza competition benches. Pretty stoked about that. Walking into the gym I had a chill running down my neck, Its relieving to be in such a good gym.

Diet today:
6eggs, 4 rice cakes,pak
Preworkout Meal- 1 can tuna, 4aminos
Rage/Shock Therapy Pre
4eggs,4whites,1 plain bagel, vit c, omega 3 pwo
1 can tuna, green beans
1 can tuna, green beans
Omega 3,zma,aminos before bed

mcbeast
10-23-11, 11:19 pm
23 October 2011
@ 1340 hours

Extensive Warmups:
Foam Roll 30 passes on lower back, it band, quads
Kb swingsx20
Reverse hyper 3x10
Light stretch

Squats:
135xfew sets gettin loose..
225x3,275x3
315x1-chucks
315x1-oly shoes
365x1-chucks
365x1-oly shoes

Leg Press:6x20
Lying Leg Curl: 3x20, 1x21 (7,7,7)
Donkey Calf Raises:4x25
Leg Extensions: 3x20, 1x21 (7,7,7)
Hanging Leg Raises:3x15
Stairmaster:5 mins

Foam roll,Stretch

Squats were pretty shitty. My back was really bothering me and I overlook my form too much. Constantly question my form and try to fix it etc. Aggravating! Next week hopefully will be better. Having worked up to 545 before, this was embarassing. Rest of the workout was good. On leg presses switched from wide,middle,close. 2 sets each. Im happy I found a good leg press. Also, Ft.Lewis acquired chains and 2 forza competition benches. Pretty stoked about that. Walking into the gym I had a chill running down my neck, Its relieving to be in such a good gym.

Diet today:
6eggs, 4 rice cakes,pak
Preworkout Meal- 1 can tuna, 4aminos
Rage/Shock Therapy Pre
4eggs,4whites,1 plain bagel, vit c, omega 3 pwo
1 can tuna, green beans
1 can tuna, green beans
Omega 3,zma,aminos before bed

Necromatrix
10-24-11, 8:36 am
Still a solid leg session! Sides, all that travel probably didn't help anything. You'll be blowin it up now that your more settled in.

Nix0r
10-24-11, 9:31 am
Noticing that you were switching up shoes in between sets with the 365. I've only squatted in chucks, but have always been interested in using oly shoes. Thoughts?

mcbeast
10-24-11, 11:24 am
Thanks Necro..

Nix, to be honest Im not sure I am the right person to ask lol. I am not a great squatter, and have alot of form issues that I am trying to work on. I originally bought them because Ive always been a closer stance squatter. Usually have squatted just outside shoulder width.. Ive trained in the oly shoes maybe 10-15 times. I just now used chucks again. I switched shoes to see if it made a difference in my sitting back issue..it really didnt. So to end rant, I think you would be better off asking google, lol

Mr. Dead
10-24-11, 11:47 am
It was good to see you, again...

mcbeast
10-25-11, 2:54 am
It was good to see you, again...

You too Deadman...

24 Oct 11
Incline Treadmill x30 mins
Light stretching
Bw 234 after cardio

Diet:
1 serving maxprotein
4 eggs,2 whites,1packet oats
2 packets tuna, 3 rice cakes
7oz turkey,3 rice cakes
4oz chicken, 1packet oats
4oz chicken,Can green beans

Supps:
Cuts pre cardio
Vitamin c, omega 3, zma before bed

Yup, forgot to take pak today.

HIGA MONSTER
10-25-11, 9:45 am
Yup, forgot to take Pak today.
Absolute no-no.

Drop and give me 100 Burpees for that sin when I see you tonight at the ABC.

mcbeast
10-25-11, 9:50 am
Absolute no-no.

Drop and give me 100 Burpees for that sin when I see you tonight at the ABC.


Lol. By the time I realized it it was too late. I dont like taking multis around bedtime.

mcbeast
10-26-11, 1:58 am
25 October 2011

@ 1000 Hours
Incline Treadmill x35 Mins


@ 19000 Hours

Bench- 135xwarmups 185x5 225x3 275x1 315x1 340x1 370x0 365x0
Incline Db- 70x10 100x10 105x10 125x3

Diet:
1 serving MaxProtein
4 Eggs, 3 whites, 1 packet oatmeal
4oz chicken, 1cup rice
2 EAS RTD's
2 EAS RTD's
4oz chicken, 1cup rice

Supps:
Cuts Pre cardio, 4 hours later
Atomic 7 Intra


Got to train with a really good group of guys this evening. Tim Nagy is one strong son of a bitch. After speaking with a handful of seasoned powerlifters I AM going to do this meet. Will prolly put in for a few days of leave just to make sure. This bodybuilder training crap is out of the window, and am going to begin some kind of strength layout until official meet prep. Squats are going to be on the backburner for a bit until form is down and core strength is up to par. I am going to gear myself towards a big bench & pull. Dieting will continue until I get down to 217-220.

This workout wasnt too great, however I havent trained upper body in almost two weeks. Better work next week.

HIGA MONSTER
10-26-11, 2:02 am
Good to see you again tonight bro.
Nice to see you lifting with us again in Washington.

Keep up on the CORE work I showed you, ok?

HIGA MONSTER

mcbeast
10-26-11, 2:11 am
Good to see you again tonight bro.
Nice to see you lifting with us again in Washington.

Keep up on the CORE work I showed you, ok?

HIGA MONSTER

Thanks Grant, it feels good to be back. Hopefully will be hitting up some training with you soon. Im really going to focus on core strength, I feel those planks are going to help alot.

BryanSmash!
10-26-11, 6:39 am
Congrats on taking the PL plunge!

Necromatrix
10-26-11, 4:08 pm
Still a solid workout! You've got all the tools to blow this meet outta the water. Do work!

mcbeast
10-27-11, 4:34 pm
Changes..


If you would like to continue to follow my journey, follow this link


http://forum.animalpak.com/showthread.php?37386-Brute-Strength-Training-101&p=1167789#post1167789