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jon_carter13
07-28-09, 6:08 pm
When I got to Iraq in December 2008, I was a big ole' 233 lbs and 21% bodyfat. I had a long road ahead of me. Over the course of about 6 months, I lost nearly 50 lbs and 6% bodyfat. Weighing in at 177 lbs, I thought I was doing great, but I realized that I hadn't even began to reach the end of the long road I traveled. The mixture of a low calorie diet and a lot of cardio caused me to lose a great portion of muscle, and I was unhealthy as shit. Since June 1, 2009, I've gained back a healthy 10 lbs, and continued to shed bodyfat. I'm nowhere near the end of my journey, hell, this is just the beginning. I've got an eternity to master my inner beast as focus my energy on the weights and be the best I can be. It's gonna take time, but the "change" will add up.

I'm not going to let anyone stand in my way. I'm not going to look back with regret. If I fall, I'm gonna stand up, kick myself in the ass, and keep pressin' forward. I'm gonna stand tall and prove to everybody that I am the Rare Breed... that I am an ANIMAL!

MY STATS
Age: 24
Height: 5'11.5"
Weight: 185 lbs.
BF%: 9.6%

MAX STATS
Bench: 250 lbs.
Squats: 225 lbs.
Deadlift: 355 lbs.

jon_carter13
07-29-09, 2:17 pm
I've been neglecting like legs like an idiot, so today, I decided to give them some much needed attention. It's gonna be a day full of squats and lunges, but in the end, pain is such a small price to pay.

Warm-Up
Kettlebell Squats (5x5 - 35, 45, 55, 65, 75)
Barbell Squats - 1x10 at 135

Workout
Barbell Squats (5x5 - 165, 185, 205, 215, 225)
Walking Dumbbell Lunges (3x10 - 55, 60, 65)
Walking Kettlebell Lunge and Twist (3x10 - 45, 55, 65)

Attempted 1MR on Barbell Squats at 245 but couldn't get parallel.

I still have a lot of work to do on my legs, but this journey still ain't over.

jon_carter13
07-29-09, 9:17 pm
Ok so it's 0400 over here on the 30th. Just got back from the gym about an hour ago. Smoked my chest today like none other cause I went for muscle failure and achieved it.

Warm-Up
Speed Bag - (10 minutes)
Pull-ups (3x7 - Alternating Grip)
Flat Bench (1x10 - 135)

Workout
Barbell Flat Bench (3x10 - 155, 175, 185)
Barbell Flat Bench Negatives (3x2 - 185, 205, 225)
Alternating Hammer Strength Flat Bench Burnouts (1x30 - 55, 1x10 - 90, 1x4 - 115)
Dumbbell Flat Bench (3x10 - 60, 65, 70)
Dumbbell Incline Bench (3x10 - 55, 60, 65)
High-Med-Low Cable Flies (2x5 - 30, 40)

Tomorrow is Arms n' Abs...

jon_carter13
07-30-09, 9:45 pm
Well, it's 0421 on 31 JUL 09 over here in beautiful Iraq. The dust has settled and the strs are shining bright. Did some major work on my bis, tris, and abs today.

Warm-Up
Speed Bag (5 Minutes)
Bicep/Tricep Warm-Up* (2x10 - 45, 55)

* Bicep/Tricep Warm-Up consists of using the EZ bar for 10 reps each of flat bench EZ bar skull-crushers, flat bench EZ bar tricep extensions, flat bench EZ bar tricep extensions into close hand bench press, close hand EZ bar bench press, EZ bar bicep curls, and lastly seated EZ bar overhead tricep extension.

Workout
Seated Tricep Press (3x10 - 100, 105, 110)
Concentration Curls (3x10 - 35, 40, 45)
Tricep Dumbbell Kickbacks (3x10 - 35, 40, 45)
Close Grip EZ Bar Bicep Curls - (3x10 - 55, 75, 85 / 1x5 - 105)
Weighted Decline Crunches - (3x10 - 45)
Decline Reverse Crunches - (1x10)
Hanging Pikes - (3x5)

Tomorrow is back day...

jon_carter13
07-31-09, 9:43 pm
Did back today, and a little bit of abs to get the blood pumpin. Overall great workout. Had my belt on so tight doin' deadlifts that I thought I was gonna throw up my pre-workout supplements, but I managed to keep em down.

Warm-Up
Decline Reverse Crunches - (1x10)
Hanging Pikes - (3x5)

Workout
Back Extensions - (5x5 - 210, 230, 250, 270, 290)
Hammer Strength Iso-Lateral Row - (3x10 - 45, 70, 90)
Hammer Strength Iso-Lateral Row (Alternate Grip) - (3x10 - 45, 70, 90)
Low Cable Row - (3x10 - 35, 40, 45)
Deadlifts - (5x5 - 205, 225, 230, 235, 245)

I might take a breather tomorrow, but if not, I'm doing Legs...

jon_carter13
08-02-09, 8:28 pm
Took a much needed rest day yesterday. I was on a month strait gym-a-thon. Now that my rest is over with I'm back in the game for another strait month.

Warm-Up
Hanging Pikes (3x5)
Pullups (1x10)

Workout
Barbell Flat Bench Negatives (5x5 - 205, 185, 205, 215, 225)
Hammer Strength Flat Bench Burnouts (Starting at 35 lbs. moving down to 10 lbs. in increments of 5 lbs. Each set consists of max reps until muscle failure.)
High-Med-Low Cable Flies (1x10 - 30)

Tomorrow is Arms N' Abs...

jon_carter13
08-03-09, 9:35 pm
Today was "Big Gunz 'N Washboard Day"... probably my second favorite day. I decided to go light on the abs, but supersetted my bicep/tricep workout. I'm mad tired, but I got some good solid pumps!

Warm-Up
Speed Bag (10 Minutes)
Bicep/Tricep Warm-Up* (2x10 - 45, 55)

* Bicep/Tricep Warm-Up consists of using the EZ bar for 10 reps each of flat bench EZ bar skull-crushers, flat bench EZ bar tricep extensions, flat bench EZ bar tricep extensions into close hand bench press, close hand EZ bar bench press, EZ bar bicep curls, and lastly seated EZ bar overhead tricep extension. You gotta think... just in the warm-up alone, I'm doing 120 total reps!!!

Workout
Seated Tricep Press (3x10 - 85, 90, 95) * I was pissed that I went down in weight. No clue why.
"Lawnmowers", Tricep Dumbbell Kickbacks, Concentration Curls, and Hammer Curls (Super-Setted 3x10 - 35, 40, 45)
Close Grip EZ Bar Bicep Curls - (3x10 - 55, 65, 75)
Reverse Grip EZ Bar Bicep Curls - (3x10 - 55, 65, 75)
Bicep Cable Curls- (10-8-6 - 100, 120, 140)
Hanging Pikes - (5x5)

jon_carter13
08-12-09, 9:23 pm
It's been a while since my last entry. Since then I've been pushing myself extra hard trying to bulk up. I've been focusing mainly on my chest which is under-developed compared to the rest of my body. Monday ended my bulk cycle and yesterday I took a day off in preperation for my toning cycle. It was hard keeping myself away from the gym, but I needed to let my muscles relax and rebuild.

Today was Day 1 of toning and my new diet. Well it's not my diet... it's actualy Frank "Wrath" McGrath's Zero Carb Diet. I felt great today, but I am also sure that I havn't gone through glycogen withdrawls yet, and honestly, I'm not looking forward to it, but once I get through them, I'm banking on Frank's advice that I'll feel more energetic burning fatty acids instead of glycogen for energy.

Here's my workout, no real warm-up today.

Workout
Flat Barbell Bench Press - 3 sets (95x20, 115x17, 125x15)
Machine Flies - 3x20 (45, 60, 75)
Close-Hand Flat EZ Bar Flat Bench - 3 sets (45x100, 55x75, 55x50)
Dumbbell Bench with Feet on the Bench - 3x20 (35, 40, 45)
Cable Flies - 3x20 High and Medium Position (30, 40, 50)
Pushups Until Failure - 32 pushups

I really didn't know what weight to expect with high reps so I went kinda low expecting to assess myself starting off. I'll adjust the weight accordingly as I go. I'm doing this cycle for about two months. Hopefully, I'll be able to shed some more bodyfat and really tone up.

Tomorrow is Arms N' Abs...

jon_carter13
08-13-09, 8:37 pm
Good solid workout today. I really felt good going into my workout. This zero-carb diet is going to be hard as the whey protein I use, though low in carbs, still has then thus it doesn't look like this will be a "true" zero carb diet, however, I should be remain under 20g a day.

Workout
Weighted Decline Crunches - 3x15-20 reps with a 45 pound plate
Decline Pendulum Crunches - 3x20 reps side to side
Roman Chair Leg Lifts - 3x10
Roman Chair Bent Knee Lifts - 3x15
Chin-up Leg Lifts - 3x5
Cable Tricep Pull-Downs w/ Hand Ring - 3x20 (30, 40, 50)
Close-Grip Cable Tricep Pull-Downs w/ EZ Bar Attachment - 3x15-20 (30, 40, 50)
Wide-Grip Cable Tricep Pull-Downs w/ EZ Bar Attachment - 3x15-20 (40, 50, 60)
Concentration Curls - 3x15-20 (25, 30, 35)
Hammer Curls - 3x15-20 (25, 30, 35)
Barbell Curls - 3x10 (65, 70, 75)

I got some pretty decent pumps after this workout. Felt great. I wish they would let me take a camera into the gym here on the FOB, but for security reasons we can't.

Tomorrow is either back or legs I havn't decided yet...

jon_carter13
08-14-09, 8:25 pm
First off I'd like to thank those who have viewed my Journey. So far, I know it may not look like much of a Journey, but I have a limited amount of time I can dedicate to the gym in this deployed environment. Once I get home and out of the Army, I will not have to maintain a height/weight standard, or worry about PT Tests, so I will be able to dedicate more time to Bodybuilding.

I decided to do back today and legs tomorrow. I'm always exhausted after back day. I'm not really going for toning with my back because I still need to define it, but I am still taking shorter breaks between sets (30 secs instead of a minute).

Workout
Deadlifts - (5x5 - 205, 225, 230, 235, 245)
Back Extensions - (5x5 - 230, 250, 270, 290, 305*)
Hammer Strength Iso-Lateral Row - (3x10 - 90, 135, 145)
Hammer Strength Iso-Lateral Row (Alternate Grip) - (3x10 - 90, 135, 145)
Low Cable Row - (3x10 - 40, 47, 57)**
Dumbbell Back Rows - (3x10 - 35, 45, 50)

* The damn back extension machine maxes out at 305, so next time I'm going to up my reps per set from 5x5 to 5x7.

** The only cable machine available today went in increments of 7 pounds up to 47 lbs then it went up in increments of 10. I really didn't want to use this particular machine, but it was the only one available.

Stay Tuned... Tomorrow is Legs...

Chase "BIG COUNTRY" Browning
08-14-09, 8:30 pm
Keep it up brother. Awesome how you find time for the iron while deployed. Big thanks for your service to the country also.

jon_carter13
08-14-09, 8:47 pm
Keep it up brother. Awesome how you find time for the iron while deployed. Big thanks for your service to the country also.

First off, thanks for your support. It's the support of the folks back home that keep us going. Second off, The gym is the only thing that keeps me sane over here. A lot of people just watch movies or play video games in their spare time, but staying in my routine over here will just make it that much easier to keep it up when I get back to the states and there are distractions all around.

Luckily, when I get back to the states, I'll have only a short stay at Ft. Lewis. There is a gym right across from the barracks I'll be living in temporarily. A really effin' nice gym too. I won't have my truck there, so I know what I'll be doing after work... haha. Then when I get out of the Army shortly after and move back home to Kentucky, I'll have my truck, and all the time in the world after school to get to the gym. I can't wait.

Chase "BIG COUNTRY" Browning
08-14-09, 8:50 pm
First off, thanks for your support. It's the support of the folks back home that keep us going. Second off, The gym is the only thing that keeps me sane over here. A lot of people just watch movies or play video games in their spare time, but staying in my routine over here will just make it that much easier to keep it up when I get back to the states and there are distractions all around.

Luckily, when I get back to the states, I'll have only a short stay at Ft. Lewis. There is a gym right across from the barracks I'll be living in temporarily. A really effin' nice gym too. I won't have my truck there, so I know what I'll be doing after work... haha. Then when I get out of the Army shortly after and move back home to Kentucky, I'll have my truck, and all the time in the world after school to get to the gym. I can't wait.


Definately doing something more productive with your time than playing videogames. How close to WV are you when you are back home?

jon_carter13
08-14-09, 9:05 pm
Definately doing something more productive with your time than playing videogames. How close to WV are you when you are back home?

I'm on the Western side of Kentucky. Probably a good 6 hours from Charleston. I'm a little over an hour north of Nashville, TN.

jon_carter13
08-15-09, 8:10 pm
I HATE cardio... period. However, today my boss brought in some authentic Iraqi food. Pita bread filled with lamb and some kind of native fruit, and some lamb steaks wrapped in pita bread. It was awesome to try, but all the carbs from that bread and fruit were not good for my diet. I made the decision when I got to the gym to do a quick leg session, and then do some cardio to burn those carbs out of my system.

Workout
Kettlebell Squats - (3x10 - 35, 55, 55)
Dumbbell Stair Steppers - (3x10 - 45, 55, 65)
Kettlebell Squat and Clean - (3x10 - 45, 55, 65)
Box Jumps (Low) - 3x15
Box Jumps (High) - 3x15
Burpees into Pull-ups - 5x10

...did I mention I HATE cardio...?

Tomorrow is Chest...

jon_carter13
08-16-09, 9:32 pm
I dunno what it is, but today, I really felt... different. Some exercises, I did better on than last chest day, and others... not so much. It could be that I havn't gotten a decent nights sleep in a while, or it could be that I mixed up the rotation. Whatever the case may be, I still got a good workout, but it just didn't feel right.

Workout
Cable Flies - (3x20 High and Medium Position - 30, 40, 50)
Cable Bench - (1x20 - 30)
Flat Barbell Bench Press - (3 sets - 95x20, 105x20, 115x15)
Machine Flies - (4x20 - 45, 60, 75, 90)
Close-Hand Flat EZ Bar Flat Bench - (3 sets - 45x100, 55x50, 55x50/45x25)
Dumbbell Bench with Feet on the Bench - (3x20 - 25, 35, 35)

I'll rotate the order again next chest day and see if it makes any difference. Afterwards, I did some practice poses. I'm liking how things are looking. This diet is paying off, but I know it'll take some time for me to lean out some more. I'm not going to weigh-in until September 1st, but I'm going to try and keep going til the end of September on this cycle. I've given myself til the end of the year to get to 6% body fat. Gotta take it one step at a time. Wish me luck!

Tomorrow is Arms N' Abs...

jon_carter13
08-17-09, 2:38 pm
Folks, I took a new progress pic before I went to bed. I was really impressed with the progress. When you see yourself in the mirror everyday, it's hard to notice the change, but when you look side by side at old picture, the progress is fuckin' awesome. Below I have provided a link to my Bodyspace. I usually take progress pics every month, but I did a mid month picture this month. The goal is still to get down to 6% body fat by December. Then after that I'm taking the whole year of 2010 to get up to 205 and 6% body fat.

My Progress Pics (http://bodyspace.bodybuilding.com/jon_carter13/more.php?section=progresspics)

Thanks again for all your support. Later I'll be heading to the gym for Arms N' Abs... can't frickin wait!!!

jon_carter13
08-17-09, 8:20 pm
Today was Arms N' Abs. I decided to focus more on abs today to give my arms a bit of rest. I KILLED abs today. I'm sure I'll feel it tomorrow, but it's damn worth it.

Workout
Decline Reverse Crunches - 3x10
Decline Leg Lifts - 3x10
Roman Chair Leg Lifts - 3x10
Knee / Hip Raise On Parallel Bars - 3x15
Weighted Side Bend - (3x15 - 45, 100, 100)
Decline Crunches - 3x10
Decline Pendulum Crunches - 3x10
Decline Ab Twists - 3x10
Barbell Curls - 3x10 (65, 85, 105)
Concentration Curls - 3x10 (35, 40, 45)
Hammer Curls - 3x10 (35, 40, 45)

Tomorrow I'm taking a much needed day off...

jon_carter13
08-19-09, 9:46 pm
I didn't go into the gym expecting to assess my deadlift max today. I went in and did my warm-up with 75 lbs. for 10 reps. After I did my warm-up, I grabbed my belt and strapped that fucker down tight. Next, I grabbed the chalk ball and lightly powdered my hands. Now keep in mind my grip has always been my problem. I can get the weight up, but I tend to loose my grip after a certain point.

I throw 155 lbs. on and rep that like cake for 5. Next is 265, again... no sweat. Usually,anything over 300 lbs.is when I'll start losing my grip on reps. I throw 310 lbs. on, expecting to break my set up due to a lost grip. BAM, 5 reps with no issue... WTF Jon??? You grow super-grip over night? Fuck... let's go for a new max then. I throw 330 on, and lift it with no issue... I didn't even think about losing my grip. Fuck, let's see how I do with my previous max.

Now the last time I did 355, I had to attempt 5 times because I lost my grip 4 times. This time around, I lift that sombich with minimal strain. Hot damn son. Let's throw 10 more pounds on there... no wait... fuck that... make it 20...

I had my buddy witness just to make sure I rolled my shoulders all the way back on the lift. I tightened my belt down an extra knotch for good measure, coated my hands with a thick layer of chalk, and knelt down to grab the bar. Staring up at the ceiling I made a promise to myself that nothing was going to stop me from getting the weight up. With the song "Even More Human Than Human" by the X-ecutioners ringin' in my ears, I lifted and mustered the strength to slowly get the bar up... yes... alright bro... halfway there. Now comes the time to roll those shoulders back and call this a complete lift. Inhale... and BAM! Got the shoulder locked back. 1..2..3.. YES!!! Lift completed. New max on the deadlift.

375 might not seem like a lot to a lot of folks on this forum, but I haven't done deadlifts since high school. I'm also a whopping 185 pounds after losing a shit ton of muscle from rapid weight loss. It's all about baby steps...

So there it is guys, new max recorded! Let's see how much longer before I get past 400!!!

Here's my complete workout. Not a normal back day since I maxed...

Warm-Up
Deadlifts - (1x10 - 75)

Workout
Deadlifts - (3x5 - 155, 265, 310; 3x1 - 330, 355, 375)
Back Extensions - (5x5 - 290, 305, 305, 305, 305*)
Farmer's Walks - (3 sets - 80, 85, 90)

Keep in mind again that the back extension machine is maxed out at 305... Gotta love those Farmer's Walks to build that grip.

Tomorrow is Legs...

jon_carter13
08-20-09, 8:27 pm
I'm so fuckin' tired I don't even feel like typing. Again... for the record... I HATE cardio...

Workout
Kettlebell Squats - (3x10 - 35, 45, 55)
Weighted Stair Steppers w/ Dip Belt- (3x10 - 25, 35, 45)
Kettlebell Squat and Clean - (3x10 - 45, 55, 65)
Box Jumps (Medium) - 3x30 seconds each set
Box Jumps (High) - 3x30 seconds each set
Burpees into Pull-ups - 50 in 11:40 minutes

Tomorrow is Chest...

jon_carter13
08-21-09, 8:45 pm
Nothing to really brag about. I only went up 5 pounds from my previous max, but gains are gains. Here's the rundown...

Workout
Flat Barbell Bench Press - (185x5, 225x1, 245x1, 255x1)
Cable Flies - (3x20 High and Medium Position - 40, 50, 60)
Machine Flies - (4x20 - 60, 75, 90; 105x10)
Alternating Dumbbell Bench - (3x20 - 35, 45, 55)
Hammer Strength Iso-Lateral Decline - (70x15, 90x15, 135x10)

Don't get me wrong, I'm excited when I get to post new stats, but I was hoping for more. I tried for 265 and couldn't get it without my spotter. Then I went for 260, and still couldn't get it. I guess I'll settle with 255. Like I said... gains are gains.

Tomorrow is Arms N' Abs...

jon_carter13
08-22-09, 11:46 pm
Did Arms N' Abs today. I've been laying off the creatine, so they havn't been as big as they used to be, but I still got some good pumps in today.

Workout
Roman Chair Leg Lifts - 3x10
Knee / Hip Raise On Parallel Bars - 3x15
Weighted Side Bend - (3x20 - 100, 100, 100)
Decline Crunches - 3x10
Decline Pendulum Crunches - 3x10
Decline Ab Twists - 3x10
Barbell Curls - (3x10 - 75, 85, 105)
Preacher Curls - (3x10 - 75, 85, 85)
Skullcrushers - (3x10 - 85, 95, 95)
Concentration Curls - (3x10 - 35, 40, 45)
EZ Bar Tricep Cable Pulldowns - (3x10 - 100, 110, 120)
EZ Bar Bicep Cable Curls - (3x10 - 110, 120, 130)

Tomorrow is Back...

jon_carter13
08-23-09, 8:28 pm
Yeah, new max on the deadlift. I went for my previous max of 375 lbs. and it was ALOT easaier than last time, so I threw two fivers on the bar and went for 385 lbs. Got it with a little struggle. I'm feeling really good about my deads. I think I'm going to buy a cheap ass calculator to take to the gym cause my hand is all inked up from converting kilograms to pounds on my hand haha. I think that if I keep it up, I can hit the 400 pound club by the end of the month, or early September at the latest.

Workout
Deadlifts - (2x5 - 155, 265; 3x1 - 355, 375, 385)
Back Extensions - (5x7 - 305, 305, 305, 305, 305)
Farmer's Walks - (3 sets - 80, 85, 90)

Pretty light for a back day. I'm focusing more on my lower back and my grip. 15 pounds shy of 400 son!

Tomorrow is Legs/Cardio...

jon_carter13
08-24-09, 8:30 pm
Legs and Cardio... nuff said...

Workout
Barbell Squats - (1x10 - 135; 5x5 - 135, 155, 175, 195, 205)
Barbell Box Squats - (5x5 - 225, 230, 235, 240, 245)
Weighted Stair Steppers w/ Dip Belt- (3x20 - 45, 90, 90*)
Box Jumps (Medium) - 3x20
Burpees into Pull-ups - 50 in 9:41 minutes

Tomorrow I Rest...

jon_carter13
08-28-09, 9:24 pm
Well it's official folks. I hit the 400 Pound Deadlift Club today!!! Just another mile marker of many. Upped my 5 rep max too. Overall a good day for back.

Warm-Up
Deadlifts - (1x10 - 155)

Workout
Deadlifts - (5x5 - 287, 307, 317, 327, 337; 1x5 - 400)
Back Extensions - (5x7 - 305, 305, 305, 305, 305)
Lat Pulldowns - (3 sets - 50, 60, 70)
Pull-Ups - 3x5

Like I said, overall a G-R-E-A-T back workout. My new deadlift goal is 450 lbs. by the end of the year... LET'S DO THIS!!!

Chase "BIG COUNTRY" Browning
08-29-09, 12:29 am
Nice work bro. Congrats on the PR.