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GUNS
09-24-09, 4:11 am
I am not much of a journal kind of guy. But I am going to give it a shot. I was for a short while, a competitive bodybuilder. I placed 2nd in the Mr Edina in Edinborough, Scotland in 1991, then I won the Mr Golds gym classic in Jackson, MS in the same year. I decided to not compete anymore and can not for the likes of me think why. Anyway, throughout the years I have battled on and on with injuries with my last one requiring back surgery which at the present time still hurts like a MF'er. But I want to get back in my former shape which was 220 at 4%. I am not so much into hitting the 4% again but want my size back. I am currently in Afghanistan and have a decent little gym. I started back about a month ago and have been getting bigger everyday. I am currently on the following routine.
Mon: Chest
Tue: Back
Wed: Off
Thu: Shoulders
Fri: Arms

Yes I do not train legs due to my back. I tried squating, pressing, It just hurts to damn much. I do PT and do body weight squats, lunges and run M, W, and F. I do have a extension machine and curl machine so any help adding that to my routine on Wed would be great.

The one body part per day is just for another couple of weeks but it really works for me. I am extremely intense in the gym and a very focused person. I am currently taking the Pak, NO, and I am finishing up some free shock and pump. I am going to order some shock as I found I responded better to it than the pump. I eat when I can and whatever they serve me over here, so that is the hardest part. I will start a log of my workouts tomorrow after tonights shoulders. Any help would be tremendous. Thanks

GUNS
09-24-09, 11:36 am
Just bombed the shoulders, did
Mil press, 95x12, 110x10, 135x8, 155x4. Last set was hard. And have no spotter.
side laterals, shocked em with 4 ifferent weights per set, 35x12, 30x12, 25x12 and 10x12 for 4 sets.
rear laterals, 35x10, 45x10 twice
Shoulder shrugs, ran the rack from 95 down to 40s twice.

Had some devildriver on the IPOD kicking!

Had catfish, chicken breast, 1/2 of a potatoe and some broccoli for dinner.

Overall I am frickin pumped, the masses were commenting on how I was showing everyone up. Awesome night at the gym!

squattingtillipuke
09-24-09, 12:49 pm
Just bombed the shoulders, did
Mil press, 95x12, 110x10, 135x8, 155x4. Last set was hard. And have no spotter.
side laterals, shocked em with 4 ifferent weights per set, 35x12, 30x12, 25x12 and 10x12 for 4 sets.
rear laterals, 35x10, 45x10 twice
Shoulder shrugs, ran the rack from 95 down to 40s twice.

Had some devildriver on the IPOD kicking!

Had catfish, chicken breast, 1/2 of a potatoe and some broccoli for dinner.

Overall I am frickin pumped, the masses were commenting on how I was showing everyone up. Awesome night at the gym!

nice workout bro...keep the intensity burning and you will achieve your goals. The hard part is that legs days (squats) are such a great all around mass builder...best of luck

GUNS
09-25-09, 12:33 am
nice workout bro...keep the intensity burning and you will achieve your goals. The hard part is that legs days (squats) are such a great all around mass builder...best of luck

Thanks man, I think I will start next Wed adding 135lb squats for reps and see how my back feels, along with leg curls and leg extensions. I know legs help the whole body grow so I think I am being held up a little. Man my shoulders were jacked last night. Arms tonight, They have always grown so mush faster for me. I still have the double hump from my two heads. So excited, can't wait, but til then i will feed the machine! Thanks

GUNS
09-25-09, 9:00 am
An hour and a half before my workout. I am getting pumped just thinking about it. I am visualizing my arms pumping up every rep like blowing into a balloon. Bout to eat my pre workout meal in about 30 min. a brown rice energy bar and a necterine. then gonna suck down some shock therapy.

I ordered two cans of stak today and one can of shock. That will be my new stack when it comes in along with a NO I an currently taking. Oh yeah, big gains here I come.

GUNS
09-25-09, 11:01 pm
Well had a late meeting and it pushed the workout till after 7pm. I got up at 4am and I felt it. Had a good workout but felt tired. Here was my set/reps
Ez bar curls, 65x12 way too easy even for warmup, 85x10, 105x10, 115x8, 105x8

Standing DB curls, i do these together not alt, until I can't then switch to Alt. 35x8, too easy, 45x10, too easy, 45x10, 45x8. Stayed with 45 cause gym was packed and thats all that was available.

Close grip bench, 95 warmup x 8, 135x10, 155x10, 115x8 reversed grip. Shoulder hurt so don't think I will geep close grip in my routine.

Dumbell overhead extension, 75x10, 95x10, 100x8. I love these

Cable press downs, number on stack, 14x12, 16x12, 18x12, 18x12. Just nothing seemed to get heavy. i am about 4 or 5 from the bottom of the stack and am able to keep it strict.

Went and ate 1 chicken breast and plain noodles with a lil soysauce. Stomach felt sick after dinner. Went to bed an hou and 1/2 after dinner. I think my body is tired. I am going to switch my workout next week to 1100 in the morning to see if my energy level is up. I did have a good pump but felt it could have been better. Does anyone know if taking motrin after a workout is ok! Don't want an anti inflamitory ruining my pump after.

GUNS
09-28-09, 4:29 am
Today i switched to a lunch time workout. My morning diet was not really up to par. i felt a little tired. They had no carbs at the chow hall. Only thing the had was dripping wet, greasy hash browns. Had an omlet and thats it. I am going to have to figure something out. Had some french toast snacks and an energy bar at 9 and hit the gym at 11. Chest day:
Flat Bar, 135x8. 205x10, 225x10, 225x10, 225x8, 135x10
Incline, 65x10. 80x10, 85x10
Minor incline flies, 30x10, 40x10, 40x10

Was unable to take any shock or pump as i am out. it is in the mail but who knows how long that will take. Had roast beef and a cornish hen, a baked potatoe and some green bean/bean salad. 3 cups of tea.

I am going to hit some pull-ups tonight along with abs.

I think I am going to change my workout now. I have been on this one for 1 1/2 months. let me know if I should stick to it for a longer time. Just feel it's time.

BubbyLight
09-28-09, 7:20 am
def some good work going on in here bro. keep up that good work

GUNS
09-28-09, 8:14 am
def some good work going on in here bro. keep up that good work

Thanks bro, I used to put up some really good numbers and will be completely happy if I only get close. I am older, more injused now a days so just taking it one day at a time. This will be an awesome way to keep track of it all. Thanks!

GUNS
09-29-09, 6:51 am
Today was a fuller breakfast. Had Omlet with everything(ham, cheese, jalapenos, bell peppers, mushrooms), yogurt, greasy hash browns, and a peanut butter bar(260 cal, 4g sat fat, 11 total fat, 37g carb, 9g protein).
Had same peanut butter bar pre-workout, with pak and 1/2 real gains.

Workout looked like this:
Medium width pull ups, BW(210) x 10x3 sets
Machine close grip rows, machine numbers 11x12 reps, 12x10, 12x190
Wide behind the neck PD's, 9x12, 11x12, 11x10
Close grip pulldowns(2 individual handles) 10x12, 11x10, 11x10
Single arm DB rows, 85x12, 100x10, 100x10.

Felt fairly strong, can for sure tell I am off of shock. My energy level ait bad but not the same. Machine is somewhere betweet 9 150-12 180 or so.

Ate 1/2 a chicken, 1 cup tuna, about 1 1/2 cups sweet potatoes, 1 slice of lemon cake. !cup of tea.

Gonna hit the rock climbing wall for a bit tonight to get a little cardio in.

GUNS
09-30-09, 2:23 am
I am off today. Did PT this morning, bike for 30 minutes with sweatshirt on. Got some good sweat going. Ate normal breakfast, snack and am about to go kill some lunch. Got on the rock wall last night and got a killer grip/forearm pump. Nice!

GUNS
10-01-09, 6:00 am
Today started off with a good breakfest,
0430 NO
0500 Big omlet, yogurt, Bowl of oatmeal.
0830 brown rice bar, bag of natural unsalted nuts w pak.
0930 NO
1045 brown rice bar, bag of nuts.
1115 workout looked like this:

Seated military press 95x8, 135x8, 155x6, 165x3.5, 135x8
Seated DB press 50x8(too easy), 65x8, 70x8
Side Laterals 35x12, 45x12, 45x12
Rear Laterals 45x12, 50x12, 65x10(no 55 or 60lb DB)
Front Laterals standing together 25x12, 30x12, 35x12
DB shrugs 100x10, 80x10, 65x10, 45x10, 35x10, 25x10, x 2 sets

I was spent after this and sweating my ass off. I am not a big sweater so this was unusual.

After workout meal, 1/2 a trout, 1 big scoop of tuna, Big scoop of chili mac. Added some diced tomatoes, onions, peppers to my tuna. It was real good. Had a snapple tea.

Today was a solid workout. I am going to try to keep adding 10 or 5 lbs to my mil press. Goal to be pressing back up near 225 before I go back to USA.

GUNS
10-02-09, 5:01 am
Today was Arms and man I was pumped. I am only taking a NO suppliment and the pak so I am surprised how my arms felt.


0500 Had battalion level PT and just hit 20 min of elyptical machine followed by 20 min of bike.
0545 NO
0615 had a pretty good breakfast. Omlet with ham and mushrooms, big bowl of oatmeal w/ sweet and low. 2 apricot yogurts and a not so good grapefruit juice.
0900 brown rice bar, bag-o-nuts
1015 NO
1045 brown rice bar
1100 had a Rip it energy drink
1115 workout

Started off with a mass building set of BBcurls, barx8, 95x8, 115x8, 135x8, 145x6.5, 115x8
Preachers w/ ez curl bar, 75x12, 85x10, 90x8, 90x8, went wide, narrow, wide, wide
Close grip bench, 10" spread, 135x12, 205x10, 225x8, 225x5, 135x15. really happy w weight
Overhead dumbell ext. 70x12, 85x12, 95x11
Cable pushdowns, straight bar, 15x15, 16x12.
Switched to ropes, 5x12 x 3 sets.

My arms were jacked. This was a very solid workout.

Post workout meal was simple. A whole platefull of chicken stir fry. Had it over rice. Had broccoli, carrots and snow peas in it. had some soy sauce on it. I brought back a big bowl of tuna with relish and bell peppers for my afternoon snack.

I found this week that my energy levels went down without any shock or pump, but my pump was still really good. Surprised because this week I have what seems like doubled my carb intake, as well as protein. Soreness is not lasting more than a day or 2. I have Felt a little bloated and feel like I have added a few pounds of body weight. Noticable in my stomach for sure. Maybe my body is just not used to it.

I am going to change up the routine a little. I don't think my routine is stale so my question is should I change it up yet or keep it up? Only been on it for 1 1/2 months or so. I am for sure adding legs next week. so it will be 5 day split with weekend off.
Any comments would be a big help. Later!

BryanSmash!
10-02-09, 5:55 am
If you are consistently seeing results, I wouldn't recommend any changes. Now is a good time to form a contingency plan for when it does stop working for you however.

GUNS
10-03-09, 9:00 am
If you are consistently seeing results, I wouldn't recommend any changes. Now is a good time to form a contingency plan for when it does stop working for you however.

I am pretty good at changing up each week even though I keep the same schedule. I am gonna add some calves, abs and forearms.

Thought about doing a 10x10 exercise every now and then.

I throw in 21's with Bi's and sometimes on Delt laterals. So kind of the same principle.

BryanSmash!
10-03-09, 12:55 pm
Good deal. 10x10 is a great way to produce some solid size.

GUNS
10-05-09, 4:53 am
Had a great 2 days off with lots of eating and rest.
Started out monday with great breakfast. Looks like the Omlet, oat meal and yogurt w orange juice will be the staple breakfast.

Missed mid morning snak but was able to get my NO and had a poptart as a pre-workout snack. I know this is not good.
Had morning PT session with 15min on bike 15 on elliptical

Bombed the hell out of my chest
Incline BB bench, 135x8, 205x6, 225x8 x 2.
Flat DB (slight incline, 1 25Lb plat under flat bench) 70x8, 95x8, 100x7.5, 65x11.5
Incline DB flies, 40x12, 45x12, 50x12, 45x12

Had 1/2 a trout, 1/2 a chicken, 1 1/2 baked potato and 2 boxed oj's . Going to hit abs and may climb the climbing wall for 30 min tonight.

Was a solid day! Happy with the 225 incline. I could deff go higher w a spotter but the gym was completely empty.

GUNS
10-05-09, 5:11 am
Just weighed myself. I have gained 10 lbs since I have been in Afghanistan. 5 lbs just last week. Deff some solid gains in my chest / back thickness. Delts are bigger and my Bi/Tri combo. I was laying around this weekend and noticed my tri's are getting a nice bulky sweep to them and was flexing my delts and noticed a big seperation between my front and side heads. Coming along nicely! Back width and trap hight/thickness.

BryanSmash!
10-05-09, 5:13 am
Completly empty? Thats a good problem to have! lol

GUNS
10-05-09, 5:52 am
No doubt right. It was nice. It is one tent. They just screwed us with bringing more cardio equipment in. They pushed all the weight down to about a quarter of the tent. This is no big tent either. I am going to move some stuff around tomorrow. So yes it was nice to have it to myself.

BryanSmash!
10-05-09, 6:06 am
No doubt right. It was nice. It is one tent. They just screwed us with bringing more cardio equipment in. They pushed all the weight down to about a quarter of the tent. This is no big tent either. I am going to move some stuff around tomorrow. So yes it was nice to have it to myself.

See if you can get 'them' to dedicated another tent to the cardio equipment, then you can have all the room you need.
Now that youve mentioned it, I remebered a few gyms at fobs I was at, no people, no power, the metal bars freezing to my hands in the winter. Yeah, good shit.

GUNS
10-05-09, 7:38 am
We are working it. bad thing is it won't happen any time soon. We are moving our camp and they will not put anything else up til we move. We are going to do some arranging in the morning. We have about 6 spinner type bikes no one uses that we are going to pull out.

BryanSmash!
10-07-09, 12:59 am
We are working it. bad thing is it won't happen any time soon. We are moving our camp and they will not put anything else up til we move. We are going to do some arranging in the morning. We have about 6 spinner type bikes no one uses that we are going to pull out.

Shitty. What about draping a sun shade off the side of the tent and moving all the cardio shit out there instead?

GUNS
10-09-09, 12:09 am
Sorry for not posting all communications were down for a couple of days. We are working on moving some stuff around.

Had a really good week. Don't feel as blotted as last week so might be getting used to all the food. 2nd week on big food intake.

Tuesdays back workout was damn awesome,
Pull ups Bw X 10 X 3 SETS
Close grip rows 3 sets 12 reps mixed with 2 sets of wide grip rows 2 sets 12 reps
Pulldowns 3 sets wide grip 12 reps
DB rows, 95x12, 100 x 12 x2

Wed was my first leg day in a while. well years.
had to clean the weight up from the floor, no rack, so only did 135x 4 x 15 reps
extensions 3 x 12-5 r
curls 3 x 12-15 reps
My damn legs are still sore as hell

Thur did shoulders, took Kon_Rocks advice and decided to take out mil presses
Side Lat 4 sets of 4 drop sets x 10 reps, from 50 down to as low as 10's on the last set. 50, 40, 30, 20 is what one set looked like with 10 reps each weight
Font lat, 3 sets of 12. 40x12, 40x12, 35x12
Rear lat, 3 sets of 12. 45x12, 50x12, 50x12
DB Shrugs, 100, 85, 65, 45, 35, 25 x 10 reps x 2 sets.

It has been an awesome week so far, arms today. Still no mail and no stak.

BryanSmash!
10-09-09, 12:46 am
Old school squattin there, nice. You know, Herny Steinborn used to up end a loaded barbell and then he would get under it and shimmy it up the rest of the way onto his shoulders and then perform his squats for his strongman act. He was a strong MFer.

GUNS
10-09-09, 1:14 am
Deff can't hurt. Little extra power lifting in there. My back did ok. I will add a little more weight next week. I was rushed this week so just left it alone as a good starting point. My shouldes are spent today. Almost puled after 2nd set of rear DB laterals. I was working it pretty intense.

BryanSmash!
10-09-09, 7:15 am
Deff can't hurt. Little extra power lifting in there. My back did ok. I will add a little more weight next week. I was rushed this week so just left it alone as a good starting point. My shouldes are spent today. Almost puled after 2nd set of rear DB laterals. I was working it pretty intense.

lol sounds pretty intense if you're ready to puke after rear laterals!

GUNS
10-09-09, 8:38 am
Did Arms at lunch started off:

BB curls 95x12, 115x10, 135x8, 95x10
Reverse grip EZ bar, 75x12, 95x8, 75x12
EZ Curls inside grip 10x10, only put a 10 on each side and it was too light. after 5 I started pausing a little longer than normal.

Close grip bench 135x12, 205x8, 225x8, 135x10
Sigle DB OH press 80x12, 95x12
Straight bar cable push downs 10x10, was light so upped it by double after 5

Superset 3 sets of wrist curls and reverse wrist curls, bar only. Great pump

I got a real good pump but Bi seemed to go away, switching to tri got a good pump but not like normal. Felt a little flat in the Bi's so dont think I will use this combo again.

Well someone just handed me my supps. Oh yeah! Monday will be a great day in the gym. Shock and Stak here I come.

BryanSmash!
10-09-09, 9:07 am
Nice job on the arms. Yay! for mail call!

GUNS
10-10-09, 12:48 am
I woke up at 1030pm, with my stomach eating my backbone. I have got to figure something out. I need to get some lean protein to drink in the middle of the night. it has been like this for a week or so. Goin to start my stak today. Whoo hooo!

BryanSmash!
10-10-09, 12:50 am
I woke up at 1030pm, with my stomach eating my backbone. I have got to figure something out. I need to get some lean protein to drink in the middle of the night. it has been like this for a week or so. Goin to start my stak today. Whoo hooo!

Grab some cassein protein and drink a shake right before you go to bed. It'll work wonders for you.

GUNS
10-10-09, 12:53 pm
I guess in regards to my stak, I will take stak 30 minutes prior along with shock. Or do I seperate them. both are recommended at 30 min?

BryanSmash!
10-10-09, 1:21 pm
I guess in regards to my stak, I will take stak 30 minutes prior along with shock. Or do I seperate them. both are recommended at 30 min?

I'd take stak 15min prior to shock so it absorbs better.

GUNS
10-11-09, 12:03 am
Thanks, will do!

GUNS
10-12-09, 1:12 am
So I feel I am not getting enough food intake. i ordered som Casein protein for bed time but it will take 2 weeks to get. I am going to have to figure out something. The biggest problem is between brkfast and lunch. I workout before lunch at 1100-1130ish. I eat breakfast at 5am. I am drinking a ton of water and eating a cliff bar. I may up that to 2. But protein wise I am for sure lacking. I think in the morning I will order 2 omlets and save one for 830. I grab a togo box of the same lunch for my mid day meal. So after lunch my food is pretty good.

BryanSmash!
10-12-09, 1:38 am
So I feel I am not getting enough food intake. i ordered som Casein protein for bed time but it will take 2 weeks to get. I am going to have to figure out something. The biggest problem is between brkfast and lunch. I workout before lunch at 1100-1130ish. I eat breakfast at 5am. I am drinking a ton of water and eating a cliff bar. I may up that to 2. But protein wise I am for sure lacking. I think in the morning I will order 2 omlets and save one for 830. I grab a togo box of the same lunch for my mid day meal. So after lunch my food is pretty good.

Hey where are you ordering from? Your stuff shouldn't take more than 7-9 days to get to you.
Taking a to go and eating it later is a good idea, if you have access to peanut butter sandwiches, they work well too especially if you don't have a microwave or fridge available. Just liberate some bread and peanut butter packets from the Dfac and you'll be set. I like to carry a bag of uni-liver around with me too, for the extra protein and aminos. Also, it still keeps well even with the stupid hot sun over here.

GUNS
10-12-09, 4:23 am
Affordable Suppliments and BB.com. Yeah, I have been getting a togo box everyday from lunch. I may do it at dinner as well but going to start at brkfst too. On another note, damn good workout today. I have a friend of mine I am training for a week and who knows may turn out to be for the deployment. We'll see.

Chest day looked like this:
Flat BB bench 135x10, 205x8, 245x8, 255x7, 135x12
DB incline 70x8, 85x8, 85x8
Flat flies 40x12, 45x12, 50x12, 35x15

Awesome pump. Could deff feel a diff from the stak/shock. Felt amazing and had really good strict sets.

Stayed after and helped out another lifter with their program. I have been getting alot of requests to help people out lately.

BryanSmash!
10-12-09, 4:57 am
Right on. Good pressin there!

GUNS
10-12-09, 5:51 am
Thanks man, I don't know if is my mind thinking the stak is working or it is, but 225 felt really light this week. I have not used anything that has felt this way before. Great product. Wish I had the cash to really build a bigger stack. But got 2 kids in college right now and they are draining me.

BryanSmash!
10-12-09, 6:32 am
Thanks man, I don't know if is my mind thinking the stak is working or it is, but 225 felt really light this week. I have not used anything that has felt this way before. Great product. Wish I had the cash to really build a bigger stack. But got 2 kids in college right now and they are draining me.

Regardless of whether you're experiencing a placebo effect or the real thing, the important thing is, it's working for you.
Your kids' education is more important than supplementation, they only go to college once (hopefully lol), and the supps will still be there waiting for you when you need them. Besides, having the drive and determination you do is way more important than getting hung up on which supps can afford anyway.

GUNS
10-12-09, 8:39 am
Today's food looked like this:
0500 brkfst Omlet w ham and mushrooms, 1 tub of yogurt, about 2 full cups(cooked) oatmeat, 1 juice.
0630 Pak
0900 Cliff bar
1030 Stak
1045 Shock
1110 workout
1210 1 whole pollock, 1 breast/wing, 1 cup of rice(cooked), broccoli.
1500 same as lunch - broccoli
Dinner is in 1 hour. 1800.

drank about 6 bottles of water, 16.9 oz. so far. and 1 snapple. I guess I need to drink more water!

BryanSmash!
10-12-09, 1:05 pm
Good deal. Are you taking protein shakes as well?

GUNS
10-13-09, 12:31 am
No. I read some of your posts about milk. I had a chocolate milk last night before I went to bed. Waiting on the casein protein in the mail. I am still contemplaiting going to the px and buying some.

BryanSmash!
10-13-09, 12:57 am
No. I read some of your posts about milk. I had a chocolate milk last night before I went to bed. Waiting on the casein protein in the mail. I am still contemplaiting going to the px and buying some.

That milk is good stuff, and taking cassein proteing at night will really help you out. Are you taking any whey protein pre or post workout?

GUNS
10-13-09, 6:33 am
No protein powder suppliment at all. It is all food. I added a 5th meal today and I am bloated, really full right now and I am due for another meal in 45 minutes or so. Had a hard time scarfing down lunch.

Todays workout was a bit unorganized but it was pretty damn good. Equipment was being used so had to mix it up a little. Did dead lifts today, first time since early 90's.

Pullups BWx10x3
DB rows, 85x12, 100x12, 100x12
Deadlifts, 135x12x3
Medium grip rows, 14 on the stack, x 12, 15x10, 14x10
Wide Pulldowns, 12x10, 13x10, 12x10
Lat Pullovers on cable, 11x12, 12x12, 14x12

This was a long workout. About 1 full hour. Wanted to do shrugs today but will have to do them on shoulder day. Stayed light on the deads due to back but they felt good. Well see how bad the pain is tonight/tomorrow. I was pretty whipped when we were done. lovin the pullovers.

BryanSmash!
10-13-09, 7:10 am
Try taking in a whey protein shake before and after you lift if you decide to cut out some of the whole foods.

GUNS
10-13-09, 7:33 am
Just a money issue right now, thats why I am eating all the solid foods. Wife is already ready to kill me as is. Hope to get used to it.

BryanSmash!
10-13-09, 7:40 am
lol good reason. No need to piss off the wife.

GUNS
10-13-09, 7:51 am
Yeah, It's hard having the kids college, My 1980 CJ7, My roadracing fix with my Yamaha. It all adds up and I am an expensive husband. So she says.

BryanSmash!
10-13-09, 7:53 am
Yeah, It's hard having the kids college, My 1980 CJ7, My roadracing fix with my Yamaha. It all adds up and I am an expensive husband. So she says.

lol. Money can be tight in that case!

GUNS
10-13-09, 8:09 am
Ok so I broke down my 5 meals. I came out with this:

388g Protein
651g Carbs
101g Fat
4185 Cal.

What ya think?

210lbs BW.

BryanSmash!
10-13-09, 8:32 am
Ok so I broke down my 5 meals. I came out with this:

388g Protein
651g Carbs
101g Fat
4185 Cal.

What ya think?

210lbs BW.

Your diet is going to be conductive to your specific goals, please clearly define then for me and I help out with what I can from there.
Just off hand though, your protein seems kinda high.

GUNS
10-13-09, 8:38 am
Just want to gain as much muscle and size as I can til December. I am headed home for a conf. Then when I return I am going to start a cut phase. Try to lean it up before I get home for good. Yeah, I guess I have been worrying about protein and have been doubling up on my meat. I usually have say a whole piece of fish and a chicken breast or 1/4 chicken.

BryanSmash!
10-13-09, 8:48 am
Just want to gain as much muscle and size as I can til December. I am headed home for a conf. Then when I return I am going to start a cut phase. Try to lean it up before I get home for good. Yeah, I guess I have been worrying about protein and have been doubling up on my meat. I usually have say a whole piece of fish and a chicken breast or 1/4 chicken.

Right on. The easiest way is to gauge is by your visual bodyfat levels. If you start looking like shit in the mirror, its time to hit the cardio and cut your calories. Pretty simple, just don't get too hung up on the numbers, you can't control what they feed you over here, just try and eat as clean as you can.

GUNS
10-13-09, 9:07 am
Roger, I am no fatter now than when I came over. I feel a little bloated but not fatter. Hope that is easy to understand. I have gained 10LBS in 2 months. Probly cause I started working out serious again after some time off. I will try to cut some of that fat out. That is a little high to me. Also some protein. But keep carbs where thay are at. I was just curious today and decided to add up a days value. rarely ever do it. I use the scale once a week and only have one mirror in the gym. The shower unit mirrors are ok but distorted. I drop weight really quick so don't feel I will have trouble dropping once I am ready. Thanks

BryanSmash!
10-13-09, 9:25 am
lol I remember those mirrors, pain in the ass to shave while looking in them.

GUNS
10-14-09, 1:54 am
Just some thoughts this morning. I guess I am just venting outloud. Had a mock weigh in this morning. Weighed in with no food in me, shorts and t-shirt. 204lbs. Didn't think my boots and uniform were that much. Have been weighing myself at around 1 pm on saturdays in boots, and uniform at 214.5 the last 2 weeks. Just was pulling the 6 lbs off as usual for the clothes so I was thinking a little heavier. Kind of a bummed out morning really. I will get over it. I have to keep telling myself, "self, you have only been in the gym for 2 months". It's coming. Keep eating, keep busting your ass, It will work itself out.

BryanSmash!
10-14-09, 2:03 am
Just some thoughts this morning. I guess I am just venting outloud. Had a mock weigh in this morning. Weighed in with no food in me, shorts and t-shirt. 204lbs. Didn't think my boots and uniform were that much. Have been weighing myself at around 1 pm on saturdays in boots, and uniform at 214.5 the last 2 weeks. Just was pulling the 6 lbs off as usual for the clothes so I was thinking a little heavier. Kind of a bummed out morning really. I will get over it. I have to keep telling myself, "self, you have only been in the gym for 2 months". It's coming. Keep eating, keep busting your ass, It will work itself out.

It will indeed itself it out. Just takes time, don't get discouraged.

GUNS
10-14-09, 2:15 am
Thanks, I'm just having a moment I guess. I am bigger looking than I weigh so I am good there. No worries, not discouraged.

GUNS
10-14-09, 4:37 am
Pretty good leg workout considering my back. I think I am ready to move up a little in weight. Today looked like this:
Squats 135x12x4
Leg extentions 14x12, 16x12, 16x12
Leg Curls 12x12, 14x12, 14x12

Abs
Roman Chairs BWx25x3
Cable crunches 14x12, 16x12, 16x12
Side Cable Crunches 12x25x3 each side.

Had Fish, rice and green beans and 2 box milks

BryanSmash!
10-14-09, 7:07 am
Nice job on the squats, looking forward to seeing what you can put up, in good form of course.

GUNS
10-14-09, 7:25 am
Yeah, my lumbar gets tired quick. that has been my weakness since the surgery. I notice it alot on heavy bar curls probly the most. but hell I am curling pretty heavy so not complaining. Problem is getting the weight up cause of no squat rack. I may try to have one of my steelworkers weld one up at least a stand of some kind. Bryan Are you on facebook at all.

BryanSmash!
10-14-09, 7:42 am
Yeah, my lumbar gets tired quick. that has been my weakness since the surgery. I notice it alot on heavy bar curls probly the most. but hell I am curling pretty heavy so not complaining. Problem is getting the weight up cause of no squat rack. I may try to have one of my steelworkers weld one up at least a stand of some kind. Bryan Are you on facebook at all.

Right on. Just make sure you pay extra attention to material strength, metals tend to be substantially weaker in Afghanistan. Good rule of thumb is to build it so it looks like it'll hold twice the weight that anyone there could possibly squat, and you should be fine.
Not on facebook anymore, too much of a hassle, but I am on BB.com:
http://bodyspace.bodybuilding.com/Painuxb/

GUNS
10-14-09, 10:22 am
Cool, I checked it out. You have some pretty good stats. I may have to make mine. I keep facebook to keep in contact with my family. they don't allow us on any other accounts and our NIPR won't send to a non .mil account. I drank some vanilla soy milk tonight for the first time. It tasted pretty good and had 6 grams of protien and I think 3 g fat. Seems pretty good.

GUNS
10-15-09, 12:35 am
I just ordered some more Pak, added some flex and uni-liver.

BryanSmash!
10-15-09, 1:14 am
I just ordered some more Pak, added some flex and uni-liver.
Liver tabs are really an underrated supplement IMO, hope you like them!

GUNS
10-15-09, 4:59 am
had a freakin awesome shoulder workout. Most pump for shoulders I have felt in the two months I've been working out.

5min on bike for warm up and blood circulation.
Various Rotator cuff stretches
Mil press 135x8, 155x8, 165x7
Side Lat 40x12, 50x12, 50x12, wish we had 55s
Front Lat 35x12, 40x12, 45x12
Rear Lat 45x12, 50x12, 50x12 again wish we had 55 and 60 lbs
DB shrugs, ran the rack, 100x10, 80x10, 50x10, 40x10, 35x10, 20x10 -
100x10, 80x10, 65x10, 45x10, 35x10, 20x10, 10x10.

My delts feel huge today. Shrugs burned like hell. I have never had tall traps. I am going to add some rear bar shrugs next week. Even with adding a partner and taking a lil break in between we still get don in under 1 hour.

My treat after workout was 3 pieces of turkey, a beef kabob, and some green bean salad with a veg medley. Carbs were nil today. I will eat some carbs for my afternoon snack. For dessert I got to sit next to the Orbit girl, the girl from Nip/Tuck and The bachlorette.

BryanSmash!
10-15-09, 6:19 am
130 reps on shrugs? Nice! Bet you're going to feel that tomorrow.
You got to sit next to the Orbit girl? Fabulous!

GUNS
10-15-09, 7:42 am
Yes dirty mouth! No I personnally thought she looked better than both the others. She is better looking in person. She had braided pig tails too so cool.

Yes I dig the high rep shrugs and they are still fatigued as I sit here on watch and type. I really want them to get taller. I have always been able to get them thick. I am keeping my head up and pausing a moment on every rep. Squeezing to my ears. Two sets are tough, but I think I can do the reverse BB shrugs as well. Will do them first and do the burnout after.

BryanSmash!
10-15-09, 7:56 am
Yes dirty mouth! No I personnally thought she looked better than both the others. She is better looking in person. She had braided pig tails too so cool.

Yes I dig the high rep shrugs and they are still fatigued as I sit here on watch and type. I really want them to get taller. I have always been able to get them thick. I am keeping my head up and pausing a moment on every rep. Squeezing to my ears. Two sets are tough, but I think I can do the reverse BB shrugs as well. Will do them first and do the burnout after.

Good deal, you're doing the right things.

GUNS
10-16-09, 1:44 am
Getting psyc'd up for arms today. I have had a bit of a stressfull day and a half but I should be good. My daughter had surgery today and everything went well as far as the Dr is concerned. Only time will tell. It sucks not being there for her. I will kick up the jams a little to clear my mind as much as possible. My shoulders are feeling it from yesterday. Feels good though. Arms are going to get tortured today. Thought about taking some pics. need to take some measurements as well.

BryanSmash!
10-16-09, 5:03 am
Hope your kid is doing well! Taking it out in the weight room will help for sure!

GUNS
10-16-09, 6:19 am
Hope your kid is doing well! Taking it out in the weight room will help for sure!

Thanks brother! She should be good now. Just gonna be a long road to recovery. She is a fast pitch softball player and in super shape.

Had a great workout. Took some pics while we were working out. Will have to figure out how to post them or one up.

BB curls-bar x12, 95x8, 115x8, 135x8. I will go up in weight next week for sure.
Incline DB curls-40x12, 50x12, 50x10
Preacher-75x12, 95x10, 100x8
CGBP(8-10")-135x12, 225x12, 245x10
Skullies-75x12, 95x12, 100x12
Cable straight bar pushdowns-15x12, 18x12, rack x 12
Superset forearm bar curlsx12/reverse wrist curlsx12 x 2 sets

My Tri's are getting super strong again. Close grip bench #'s are solid and I decided to jump like 4 or 5 plates to do the whole stack on pushdowns. Not conceeded but I had really good form and I felt really strong, I was so impressed with my strength today. My arms had a great pump all the way to the end. Now I get 2 days rest.

BryanSmash!
10-16-09, 9:55 am
Nice arm day, looks like you've got some great lockout power!

GUNS
10-16-09, 10:38 am
Thanks brother. It was intense for sure. i was in a good zone.

How do you post pics?

BryanSmash!
10-16-09, 11:13 am
Thanks brother. It was intense for sure. i was in a good zone.

How do you post pics?

The best way is to upload them onto Photobucket then copy and paste the links into your post. This way, you can always have a reference to post them elsewhere too. You can also post them directly into your post, this page should explain everything:
http://forum.animalpak.com/misc.php?do=bbcode

GUNS
10-16-09, 11:22 pm
http://www.facebook.com/photo.php?pid=695544&l=c4d22fdfe5&id=1396320943 [/url]

http://www.facebook.com/photo.php?pid=695543&l=569679511d&id=1396320943 [/url]

GUNS
10-16-09, 11:33 pm
http://www.facebook.com/photo.php?pid=695544&l=c4d22fdfe5&id=1396320943

http://www.facebook.com/photo.php?pid=695543&l=569679511d&id=1396320943

All I saw was red x's on last one so will try it this way. That is all the equipment we have behind me. The DB rack and very little equipment. But it works.

I need to remember to breath. I was at the end of my heaviest set in the BB curls.

BryanSmash!
10-17-09, 3:28 am
Lookin good there.
Don't tell me you actually have a concrete floor to lift on? No warped wooden planks lol?

GUNS
10-17-09, 4:35 am
Thank. No concrete! It is wooden, but we build our own so it was made pretty stout.

BryanSmash!
10-17-09, 5:33 am
Good deal, floor looked grey so I thought it might be concrete. Yeah I know, concrete in Afghanistan? That's crazy talk lol.

GUNS
10-17-09, 7:51 am
Yes, we do have the interlocking padding on the floor. We have two concrete slabs that we walk over going to chow. And how funny that feels to walk on after being on gravel, sand and rocks all the time.

BryanSmash!
10-17-09, 10:03 am
Yes, we do have the interlocking padding on the floor. We have two concrete slabs that we walk over going to chow. And how funny that feels to walk on after being on gravel, sand and rocks all the time.

lol how very true.

GUNS
10-18-09, 3:47 am
I got on the climbing wall for about 30 - 40 min. got a litlle sweat going and the forearms were on fire. Did some abs.

Ab roller x 10x2 chest touches floor
Cable crunches 14x25, 16x20, 16x15
Side Cables 20x20x2
Roman chair BWx25, 20, 15
In and Outs 15x2

BryanSmash!
10-18-09, 5:23 am
Climbing walls kick ass. Great for the grip too! Nice work!

GUNS
10-19-09, 12:47 am
http://www.facebook.com/photo.php?pid=661113&id=1396320943

Yeah, was half put together when I got here and I finished it up and got it safe to use. I have 6 years climbing exp. and is a great forearm/grip trainer.

Was a nice weekend off out of the gym. ready to hit Chest today. We had an awesome meal on Sat. I used it as a cheat day. But mostly good food. They brought Outback steakhouse in and bonefish grill, plus another restaurant. Had an awesome steak, shrimp, baked potatoe, a bloomin onion. Was a real treat. Got left over steak for breakfast this morning with my omlet and oatmeal. Pretty damn good.

GUNS
10-19-09, 4:15 am
Well today was an awesome day, I decided to follow suit on Bryansmash! and see what my bench looked like.

135x3, 225x2, 275x2, 295x2, 315x1(tried 2 but only could push 1/4 way up on second rep), 320x1, 225x12, 135x20.
Flat flies, 45x12, 50x12, 50x10

320 was tough but I pushed it up on my own. My outer chest / front delts are really tired. Have a nagging spot in my left front delt. Hope didn't pull anything. Will know tomorrow. I am gonna down some motrin and see how it feels tomorrow. Overall I am extremely pleased. Was hoping for around 300 so went beyond expectation.

BryanSmash!
10-19-09, 6:21 am
Nice job on the bench, now you've got a baseline to measure your progress on.

GUNS
10-19-09, 8:52 am
Thanks, Felt great getting 3 plates up again. I wish I had base lined it 2 months ago. But to be honest with you, I was having a hard time putting 135 up for 12. So it has come back really quick. I will do this again in Dec before I go back to my conference. We'll see how it goes.

BryanSmash!
10-19-09, 8:59 am
Right on. You're sure moving up quickly!

GUNS
10-20-09, 4:33 am
Back today was a good day. Marines are starting to invade the gym at lunch. Nothing we can do about it.

Pull ups, wide grip-BWx10
bent over rows(reverse grip)-135x10x2
Machine bar rows-14x12, 16x10, 12x12
Lat pulldowns(double handle close) 15x12, 16x10, 15x12
DB rows-95x12, 100x10, 100x10
Cable lat pullovers, 11x12, 13x12, 15x12

Tried bent over rows but the back(lower) wasnt feeling it. Moved on to machine. I love the cable pullovers. I have really liked the pump I have been getting over the last 2 weeks with them. And the DB rows kick my ass. Winded pretty bad after 20-24 reps with them.

BryanSmash!
10-20-09, 5:07 am
Good workout, lots of exercises!

GUNS
10-20-09, 6:31 am
Good workout, lots of exercises!

Do you think it's too much. Was done in 45 minutes.

BryanSmash!
10-20-09, 9:07 am
Do you think it's too much. Was done in 45 minutes.

Not at all, especially if it is working for you. My workouts usually center around one exercise with maybe one or two extra exercises added on, so doing six or so exercises at once for the same bodypart is a foreign concept to me lol.

GUNS
10-21-09, 1:00 am
Back is just a huge group. I change grip, angle on each exercise to try and hit the whole thing. But I am pushing it as far as sets. Thats why I can not come to throw traps in there. Just too much. I would not be putting the bent rows in but someone was on the machine I needed and thought I would give it a try, but the lumbar was not having it.

BryanSmash!
10-21-09, 3:31 am
BO rows sure wear out the lower quickly, especially with Yates style like you're doing. Have you tried a double overhand grip?

GUNS
10-21-09, 4:33 am
Not recently. I have a machine that mimics the row. It has a straight wide grip and a narrow verticle grip, also has a chest support so my lower doesnt tire. I think it is good, but still wish I could do free weights.

Today was leg day.

Squats-135x20, 185x20, 135x20, 135x15
Leg extensions-12x15, 14x12, 16x12
Leg curls-10x15, 12x12, 14x12

I did deep squats x 20's cause I can not go heavy. 185 felt good but will see how my back feels later. I was winded and I can feel it in my quads. Last week I had no soreness so was looking for a way to shock them. I developed a headach during the squats or I would have done another set. Kind of had it all day but pushin the weights made it worse. I felt a really good pump in my quads so I think I hit them pretty good.

BryanSmash!
10-21-09, 5:18 am
Good squatting! 20 rep sets are no joke no matter what the weight!

GUNS
10-22-09, 5:46 am
Yeah, I am feeling the legs. Way better than last week. Will keep that up for a few weeks.

Shoulders today-
DB presses-50x12, 65x10, 80x7
21's(side/front/rear Laterals), 35x7-35x7-50x7, 40-35-50x2
Upright rows-75x12x2
Incline side Laterals-15x12, 10x15
Reverse BB Shrugs-135x12, 185x12
Front BB Shrugs-135x12, 225x12, 315x12
DB Shrugs-70x12x2

Felt a major pump in the delts after the 21's. Tried to change it up a little today. I think next week I am not going to do front delts at all. They feel really tired. I am killin the shrugs, trying to get some growth going. 17 total sets in 55 minutes. May drop this down a little next week as well. I have been doing the 3 delt laterals for almost 2 1/2 months so trying to shock them a llittle.

BryanSmash!
10-22-09, 12:00 pm
Nice work! Those 21s sound killer!

GUNS
10-23-09, 12:01 am
Yes they are. Good cardio too. Give them a shot some time. I think you'll like them.

I got sick yesterday as well. But mine is the squirts. I was through with breakfast. Started to hit me after my mid morning meal. Got through that one and it hit me again right after I took my stak and shock. I walked right into the gym after that one. Had a really good workout though. I felt good till I had my afternoon meal. But no more squirts luckily. Just bad bloated stomach. Bubbly guts bad. I went to the rack after watch and laid down for a good hour. Took some amodium. Went to dinner and ate a full meal but stomach was still tore up. Still feeling a little bloated. I ate a full meal this am. I am worried I will be stopped up today and with all my food intake just feel like shit. I have felt a little dehydrated since yest. lunch time. Hope it goes away soon. Trying to pound some water now.

BryanSmash!
10-23-09, 2:24 am
Looks like the BGs are pretty rough there. Hiopefully it'll be gone by tomorrow though.

GUNS
10-23-09, 5:40 am
I decided to still push the same amount of food today and I still have a little BG going on. I felt really hungry after this-

Arm day
EZ curl 21's. 45 warm up, 75, 95, 95
Seated DB curls, 35x12, 40x12, 45x12
Single DB concentration curls, 15x12, 20x12, Did 5 1/2 reps per set at the end of each
Skulls, EZ bar-75x12, 110x12, 125x12, stretched it to the floor when complete
Pushdowns, 16x12, 18x12, stack x12, drop set stackx6, drop 5x6, drop 5x6
Ropes, 6x12, 6x12, 6x12

What an amazing pump today, after the 21's the DB curls were tough. The pump was quick today and lasted the entire time. Bi pump started to fall off when we hit ropes. My tris made it even better. Really good workout.

BryanSmash!
10-23-09, 9:07 am
Lots of good set extenders there, 21s, partials, drop sets, and static stretches. If you find your pump diminishing, you can do alternating exercises (bis, tris, bis,etc) or superset the two for a fantastic pump throughout the workout.
Glad you didnt squirt out any poop at the gym today lol.

GUNS
10-23-09, 10:24 am
Lots of good set extenders there, 21s, partials, drop sets, and static stretches. If you find your pump diminishing, you can do alternating exercises (bis, tris, bis,etc) or superset the two for a fantastic pump throughout the workout.
Glad you didnt squirt out any poop at the gym today lol.

LOL, I was scared to fart all day.

BryanSmash!
10-24-09, 12:01 am
LOL, I was scared to fart all day.

LMAO.

GUNS
10-24-09, 9:12 am
Nice rest day, it is getting crazy cold here. I am going to switch things up just a hair this next week.

Going to keep the same schedule.
Chest day will stay the same. Switching between incline and flat. DB first on occasion.
Back going to try less sets by about 3 or so. Going to add a true cable row. been using a machine. May put some light dead lifts in there.
Legs I am digging the soreness from the 20 rep squats so will keep them. Go feet together one week, apart the next. May add some single leg extensions and curls. Stiff legged deads.
Shoulders I am Deffinately dropping the front laterals for a few weeks. They have been worked pretty damn hard and I can feel it. Will continue to alt mil press and DB press everyother week. My delts are growing like crazy so won't change that much. Just not sure why my traps are not. Will concentrate on them a lil more.
And my arms have gotten huge. I will continue to shock them every week. Going to work in some more forearms, and will do tri's before bi's for a while.

I am a little over 1 month away from going home for a training conf. So want to really pack on some size. I will be upping my food a little this week. Going to put in a casein shake before bed. Going to increase carbs a bit with potatos, rice and pasta. My problem is brunch. Need it to be a better meal.

After not quite 3 months I am really happy with my growth. Ready to pile on some more muscle!

BryanSmash!
10-24-09, 9:31 am
Looks like your going to impress the shit out of everyone when you get home!

GUNS
10-24-09, 11:44 am
Hope so. My wife I think knows I am bustin my ass as usual on deployment to get back in shape. She will dig it though. Gives my kids something to brag about. We are a pretty athletic family though. Wait till you see my sons pics. I just got him to sign up. He is of course GUNSII. I will try to get his pics up. He is impressive. And crazy lean. Just like his old man was. He is hating it right now cause he is at the end of his college football season and is smaller than this past summer. I told him to concentrate on his kicking now, there is always time to get big afterwords. I will see if I can find a pick.

BryanSmash!
10-24-09, 1:46 pm
Good deal, you must be proud!

GUNS
10-26-09, 12:24 am
Good deal, you must be proud!

Extremely. They are awesome!
Added 2 pancakes and a english muffin to the breakfast. Surprisingly not stuffed like I thought. Got my Casien in so pre-bed protien will start tonight. Going to use Low fat boxed milks. Should be good. Really was missing not being in the gym for 2 days. Am looking forward to getting it done today!

BryanSmash!
10-26-09, 1:23 am
Right on, hit it hard!

GUNS
10-26-09, 6:04 am
Chest abs day

Incline BB bench-135x12, 225x10, 245x8, 255x4, 135x12
Flat DB presses-70x12, 100x12, 100x8 drop set with 65x6
Incline Flies-30x12x3

Ab wheel 3x12
Cable crunches 12x25, 16x25

Went heavier than normal on incline but decided it was time to put up or shut up. Not too bad. 70 was light on first flat DB's so went right to 100. But had to drop set the 3rd. Went light on the flies due to a pinch in my left front delt. Will have to wait that one out. Reason I will be dropping front laterals on shoulder day for a couple weeks. Overall really good pump and was so happy to get back in the gym. I sweat a lot more todat than normal. Must have been cause of the 2 days off.

BryanSmash!
10-26-09, 8:04 am
Strong inclines there Guns, nice job!

GUNS
10-26-09, 10:38 am
Thanks, I just think if I add 5 lbs a week I should move up fairly steady. If I am pushing 320, I should be able to rep a little better than I have been. Tonight I am stuffed. I ate a little more today than normal. I am gonna try the casein tonight right before bed to see what happens. Got 4 lbs of it. Chocolate peanut butter. it is going to be my nightly dessert.

BryanSmash!
10-26-09, 11:26 am
Thanks, I just think if I add 5 lbs a week I should move up fairly steady. If I am pushing 320, I should be able to rep a little better than I have been. Tonight I am stuffed. I ate a little more today than normal. I am gonna try the casein tonight right before bed to see what happens. Got 4 lbs of it. Chocolate peanut butter. it is going to be my nightly dessert.

Good deal, progression is one of the major components to success. Hope that casein is a good flavor for you. Funny story, on my last tour a once bought a five pound bag of strawberry casein powder, tried my first shake and hated it! I've only bought two pound bags from then on when trying new flavors lol.

GUNS
10-26-09, 10:41 pm
Mixed one up last night. It def takes 2 boxed milks. It did not taste bad at all. Only problem is having to get up and go piss 2 times. I felt full this morning at breakfast but was able to put everything down. I had some interesting shit this morning, literally.

BryanSmash!
10-26-09, 11:25 pm
Mixed one up last night. It def takes 2 boxed milks. It did not taste bad at all. Only problem is having to get up and go piss 2 times. I felt full this morning at breakfast but was able to put everything down. I had some interesting shit this morning, literally.

lol I can imagine.

GUNS
10-27-09, 1:40 am
Endless wiping! LMAO!

GUNS
10-27-09, 4:46 am
Well felt good today all up till the first set. Felt like total shit in the gym. To add to it gym was packed and everyone was doing back.

Pullups, BWx10x2
Dead lifts, 135x12, 205x12
Wide pulldowns, 15x12, 16x12, 17x12
Low cable rows, Stackx12x3
DB rows, 100x10x2

When I got to the DB rows I was just exhausted. When I left I felt dizzy and my eyes were seeing stars. I have felt this way after back for 3 weeks now. Don't know why. But I just felt exhasted. After sitting down and eating I felt a littl better but have a small headache now. WTF!

BryanSmash!
10-27-09, 5:12 am
Sorry to hear that man, maybe you're not quite over being sick yet.

GUNS
10-27-09, 7:37 am
I don't know. I am hydrated, eating good. Just don't get it. Have been a little dizzy after previous back days, finally nailed it down to this is the only day I feel like this. The dizzy part. I am thinking it is such a killer workout, maybe all the rows are creating a cardio workout atmosphere and I am a little out of cardio shape. Also I am not breathing right. I am catching myself holding my breath on each rep instead of breathing through them. I have to figure this out.

BryanSmash!
10-27-09, 7:51 am
I don't know. I am hydrated, eating good. Just don't get it. Have been a little dizzy after previous back days, finally nailed it down to this is the only day I feel like this. The dizzy part. I am thinking it is such a killer workout, maybe all the rows are creating a cardio workout atmosphere and I am a little out of cardio shape. Also I am not breathing right. I am catching myself holding my breath on each rep instead of breathing through them. I have to figure this out.

Is it possible you are holding your breath unintentionally while lifting?

GUNS
10-27-09, 8:12 am
Deffinately. I am going to have to think about this more when I am doing back. It doesn't happen on any other day though. I know I hold my breath on heavy arms. Chest, really anything heavy.

GUNS
10-27-09, 11:45 pm
Leg Day, Actually looking forward to it. 20 rep'rs here I come.

Last pak today. Damn Mail system sucks.

BryanSmash!
10-27-09, 11:52 pm
Leg Day, Actually looking forward to it. 20 rep'rs here I come.

Last pak today. Damn Mail system sucks.

Where are you ordering from?

GUNS
10-28-09, 12:05 am
Affordable Supplements! We ar fairly remote, but not that bad. Flights are a little in between. Should be any day.

BryanSmash!
10-28-09, 1:06 am
Affordable Supplements! We ar fairly remote, but not that bad. Flights are a little in between. Should be any day.

Right on. I've had a good experience with BB.com for the last five years now, I'd recommend them if you want to try something new.

GUNS
10-28-09, 2:02 am
Yes, I did a joint buy with my WO partner for the casein. It took about 10 days or so. Man this stuff should be here. I know it is our crappy system Flights just don't come in with mail like it should. Hope it comes in today.

BryanSmash!
10-28-09, 2:57 am
Yes, I did a joint buy with my WO partner for the casein. It took about 10 days or so. Man this stuff should be here. I know it is our crappy system Flights just don't come in with mail like it should. Hope it comes in today.

Yeah, that's a little long, should be about 7-8 days tops.

GUNS
10-28-09, 5:10 am
I think it'sjust where we are.

Legs rocked today. And man did it hurt. In a good "Im gonna build some oaks" way!

Squats-barx12, 135x20x6
Extensions, 12x20, 14x20, 12x20
Curls, 10x20, 12x20, 10x20

I am walking a little funny. The squats were tough and that's an understatement. Last 2 sets anyway. I did squats all the way down on 2 5lb plates feet almost touching. Awesome workout.

BryanSmash!
10-28-09, 5:27 am
120 reps on the squat? Nice! If you think yer walkin funny now, just wait for tomorrow lol.

GUNS
10-28-09, 6:46 am
Yea brother. I'm expecting it. those last 2 sets I had to rest pause the last 6 reps. Rest, take 2 deep breaths, 2 reps, repeat. Man I am really getting into leg days. Lower back got super tight at the end. Am curious if my outer quads will feel it like it is supposed to. I sure hope so.

GUNS
10-29-09, 4:48 am
Feelin the legs today, qood quad work for sure.

Shoulders today.

DB presses 40x12, 65x10, 85x8, 70x8
Side Laterals drop sets 40x10, 35x10, 30x10, 25x10 x2
Rear Laterals 45x12, 50x12, 50x12
Single Cable behind back side Lat 3x8 perside, 4x8 perside
DB shrugs 65x12, 85x12, 95x12

Was done by the time I hit shrugs. Was really hot in the gym. I was sweating like a pig. There are only 2 bars in the gym and both were being used. I did not get to do my planned workout but got r done. My traps and delts, forearms were completely pumped after the DB presses. That was really quick. Overall great shoulder day.

BryanSmash!
10-29-09, 5:24 am
Good deal, glad you had a great workout despite some assholes using the bars!

GUNS
10-29-09, 5:59 am
Good deal, glad you had a great workout despite some assholes using the bars!

Thanks. I have gotten alot of compliments on my shoulders looking really big and full. My comeback is coming alog nicely.

BryanSmash!
10-29-09, 6:41 am
Thanks. I have gotten alot of compliments on my shoulders looking really big and full. My comeback is coming alog nicely.

Compliments always make the journey that much sweeter!

GUNS
10-30-09, 12:48 am
I had a rough sleep last night. Just kept having a pain in my neck down through my trap on the left side. Also, I had a cyst removed from my wrist before I came over here and it has a shooting pain up my forearm. I am gonna talk with our doc about it. I ran out of joint complex and waiting on my flex to arrive. Didn't think it was working till now. I can feel it. Also has sprinkled a few days in a row now and it is making my joints hurt even more.

BryanSmash!
10-30-09, 1:01 am
I had a rough sleep last night. Just kept having a pain in my neck down through my trap on the left side. Also, I had a cyst removed from my wrist before I came over here and it has a shooting pain up my forearm. I am gonna talk with our doc about it. I ran out of joint complex and waiting on my flex to arrive. Didn't think it was working till now. I can feel it. Also has sprinkled a few days in a row now and it is making my joints hurt even more.

Sorry to hear that man, hope the doc can help! Hope that flex gets there soon!

GUNS
10-30-09, 1:29 am
Thanks. I have been off the basic joint supp for about a week. I am here to tell anyone and everyone. It really works. There are no direct flight to this camp, so it probly been sitting in Kandahar for the last week.

BryanSmash!
10-30-09, 2:14 am
Thanks. I have been off the basic joint supp for about a week. I am here to tell anyone and everyone. It really works. There are no direct flight to this camp, so it probly been sitting in Kandahar for the last week.

Sucks that system hasn't changed, I spent a great deal of time in Kandahar and the surrounding Fob's, I remember that it was pretty difficult getting any mail at all. One time I remember one of the pilots I knew actually brought my protein powder with him from kandahar..in an Apache! Pretty cool!

GUNS
10-30-09, 2:42 am
Yeah, that's awesome!

GUNS
10-30-09, 5:05 am
Bunch of marines invaded today. But Arms went well.

Skulls 75x12, 95x12, 105x12, 125x10
DB OH ext. 85x12, 95x12, 95x10
Cable pressdowns 15x12, 18x12, stack x12, Dropset, stackx6, drop5x6, drop5x6
EZ bar wide 75x12, 110x12, 125x12, 95x10
Standing Hammer curls 45x8, 50x8, 50x8
Preachers 75x12, 95x12, 105x10, 95x10

Great pump. Felt funny doing Tri before Bi. I hate doing Skulls first but bench was taken so did not get to do CGB. Skulls right off the bat make my right tri feel like I am pulling it. May have to do some light pulldowns first. I will have to do forearm work on Sunday. Ran out of time on lunch. Abs / Forearms Sunday.

BryanSmash!
10-30-09, 5:24 am
Sometimes I like to preload my tris before a workout by holding an isometric contraction at the dip station in the upper postion. I like to hold it at a couple of inches below lockout, Works good for me, doesnt take long, and warms up the tris pretty good. I you want, give it a try, might work for you too.
Way to bust out a good workout even though it was packed! I hope they open it up soon!

GUNS
10-30-09, 6:08 am
Might give it a shot. The gym is open to us 24 hours. Just have to get the key. Open to everyone else at lunch and after work. I think it will be packed at those open times till we move on the 14th. At least the 14th is a Saturday and should have it open back up on monday.

squattingtillipuke
10-30-09, 7:51 am
[QUOTE=GUNS;834587]Bunch of marines invaded today. But Arms went well.

Skulls 75x12, 95x12, 105x12, 125x10
DB OH ext. 85x12, 95x12, 95x10
Cable pressdowns 15x12, 18x12, stack x12, Dropset, stackx6, drop5x6, drop5x6
EZ bar wide 75x12, 110x12, 125x12, 95x10
Standing Hammer curls 45x8, 50x8, 50x8
Preachers 75x12, 95x12, 105x10, 95x10
QUOTE]

Great arm day Guns...like the drop set on the pressdowns...I've got some weird looks in the past when you have a light weight and your making noise on it...people look at you like WTF they just don't get it!!!

GUNS
10-30-09, 11:20 am
Thanks squattingtillipuke! I deff like to throw alot of diff things at my body parts. I would say anytime you want to join me! They have no idea!

GUNS
10-30-09, 11:20 pm
Ok, sice mail sucks ass over here. I need to plan ahead a little. I need to set up for my next stack. I finish my first can of stak today. I am going to take the recommended week off of it.

Should I take another NO supp through the week?

I am thinking after the 2nd can, take a week off, then go to a test stak. I will be heading to the states after this last can of stak. I need plans?

GUNS
10-31-09, 12:43 am
Just got the supps in the mail. Pak, Uniliver and Flex. Awesome! It's Halloween and its like I went out trick or treating and got my candy! LOL

BryanSmash!
10-31-09, 12:45 am
Just got the supps in the mail. Pak, Uniliver and Flex. Awesome! It's Halloween and its like I went out trick or treating and got my candy! LOL

lol quite the treat!

BryanSmash!
10-31-09, 12:55 am
Ok, sice mail sucks ass over here. I need to plan ahead a little. I need to set up for my next stack. I finish my first can of stak today. I am going to take the recommended week off of it.

Should I take another NO supp through the week?

I am thinking after the 2nd can, take a week off, then go to a test stak. I will be heading to the states after this last can of stak. I need plans?

You can take a NO supp if you want, for example, I usually run test for three weeks, pump for three weeks etc. My body tends to adapt to supplements very easily though, rendering them useless if I take them for too long.
How long you going to be back in the states for?

GUNS
10-31-09, 5:41 am
Between going through kuwait and the conf, coming back through kuwait, about 2 full weeks. Gonna take the couple days of travel time going home off from the gym. Workout with my son while Im there, then try like hell to get workouts in on way back. Food is going to be the problem. I may buy some meal replacement bars and eat what I can in whole foods. I will have to carry my paks and other supps with me as well. Looking forward to seeing my family. Working out with my son will be great. I am so looking forward to it. Oh, and my son just finished regular season and is #2 in the nation in kicking for NJCAA. Playoffs begin tonight.

GUNS
10-31-09, 5:46 am
I am pretty sure I will buy 2 cans of test for a full cycle and deff cuts at least 1 can before I go home for good. I have alot of shock left so don't need to buy anything else really.

BryanSmash!
10-31-09, 6:02 am
Between going through kuwait and the conf, coming back through kuwait, about 2 full weeks. Gonna take the couple days of travel time going home off from the gym. Workout with my son while Im there, then try like hell to get workouts in on way back. Food is going to be the problem. I may buy some meal replacement bars and eat what I can in whole foods. I will have to carry my paks and other supps with me as well. Looking forward to seeing my family. Working out with my son will be great. I am so looking forward to it. Oh, and my son just finished regular season and is #2 in the nation in kicking for NJCAA. Playoffs begin tonight.

Sounds like fun! I'd honestly recommend that you just keep the your supps back here for that period. Between the stress of traveling, possible missed flights, the time zone difference, and the long periods of inactivity, you dont want to have to worry about supplement timing.
I'd save them for when you get back to consistent training.
Meal replacement bars will probably melt in kuwait, I'd go with a healthy supply of Jerky if you can. Bring a baggie of protein powder (preferably any flavor than vanilla if you dont want any weird looks from customs) and mix it with the bottled water for extra protein.
Hope this helps!

GUNS
10-31-09, 8:02 am
Sounds good. I am most likely going to order supps and have them sent. Much cheaper than stores back home. I will give it a try with the protein powder. It is good timing cause i will be just finishing my stak. When I get back I can start my test.

BryanSmash!
10-31-09, 8:11 am
Sounds good. I am most likely going to order supps and have them sent. Much cheaper than stores back home. I will give it a try with the protein powder. It is good timing cause i will be just finishing my stak. When I get back I can start my test.

Right on, good plan.

GUNS
11-02-09, 1:23 am
I have had a strain in my neck since Thursday. Thought it was the way I have been sleeping. but it did not go away. Went to doc and he gave me some meds. Hope it goes away.
Did forearms and abs yest.
SS wrist curls and reverse wrist curls, 75x12x4
I made up a wrist curl. Don't know a name for it. Layed my arm down on its side at a 90 deg ange and did wrist curls with it. 20x12, 25x12, 30x12
Abb roller 10x3
Roman chairs 15x3
Cable crunch, heavy time 25x3

Forearms are sore today and had a good pump from it. Chest today!

BryanSmash!
11-02-09, 2:13 am
Nice job of hittin the forearms. Hope the neck feels better!

GUNS
11-02-09, 3:39 am
Honestly it does not hurt when I workout. So no effect there. Just afterwords and during the night.

Flat bench, 135x8, 225x8, 295x6, 315x2, 225x10
Slight incline DB press, 80x12, 95x8, 100x8
Flat flies, light, 25x12, 30x12, 35x12

35min, I have decided to just work flat BB bench kind of like this. I want to make sure I am always putting 315 on there till I can rep for 6-8. Struggled a lil with the 2nd rep but got it up. Got some really clean flies with light weight to get good stretch and contraction.

BryanSmash!
11-02-09, 7:47 am
Putting up some good numbers there Guns, you'll be reppin three plates for 6-8 in no time!

GUNS
11-02-09, 9:32 am
I hope so man, I feel 315 is a good workout weight. not too much to hurt you, but enough weight to build some good mass. I am off NO and my mid can week off, so was not expecting much. Was real good.

GUNS
11-03-09, 3:40 am
Ahh, back day!

Pulldowns, wide, 15x12, 18x10, 20x8, rackx8
Deadlifts, 135x12, 195x12, 225x12
Machine rows, 12x12, 16x12, rackx6+2 cheaters
Cable Lat pulls, 10x12, 12x12, 14x12

i have turned into a big fan of the Lat pulls. I like the contraction alot. 225 DL felt really good. Wanted to go up but gonna take it slow. Felt strong today. Not doing chins first most likely. They take alot out of you.

BryanSmash!
11-03-09, 4:10 am
Nice work Guns! Glad the DLs are working out for you!

GUNS
11-03-09, 11:36 pm
Man we are having so much trouble with people putting shit back on the racks or leaving bars full of weight. Water bottles laying around. I am getting sick of picking up after these slacker as kids! Went in to ride bike for 15 minutes and shit was everywhere.

BryanSmash!
11-04-09, 12:10 am
Man we are having so much trouble with people putting shit back on the racks or leaving bars full of weight. Water bottles laying around. I am getting sick of picking up after these slacker as kids! Went in to ride bike for 15 minutes and shit was everywhere.

That sucks man. Whip them kids into shape!

GUNS
11-04-09, 1:31 am
Just went and put a bunch of signs up. Passed the word to all the Company commanders and Chief's. Hope this will help a little.

BryanSmash!
11-04-09, 2:28 am
Just went and put a bunch of signs up. Passed the word to all the Company commanders and Chief's. Hope this will help a little.

Right on. Good call!

GUNS
11-04-09, 3:52 am
Legs, Uggggg!

Stiff legged DL-135x10x3
Squats-135x12, 225x12 225x10
Leg Curls-12x15, 14x15, 16x15
Extension-14x15, 16x15, 18x15

Threw some SLDL's in there cause someone was on the bench. Good warm up but could feel an old hip injury so they will for sure stay a WU exercise. Squated a little heavier. felt pretty good and was able to go down perallel. I can feel it.

Went to eat lunch and just did not feel like eating. Maybe a little bloated from squating. I stuffed it all in and on the way out the door I puked in my mouth a lot. Not 2 tasty the second time around.

BryanSmash!
11-04-09, 3:58 am
Heavy squats strike again lol!
Probably just the heavier weight than usual, no worries.
Gotta love leg day, nice job!

GUNS
11-04-09, 4:38 am
Heavy squats strike again lol!
Probably just the heavier weight than usual, no worries.
Gotta love leg day, nice job!

Yea, Im hungry already! Just suckin down some Unilivers and my Flex right now! 1 hour til meal time!

BryanSmash!
11-04-09, 4:48 am
Yea, Im hungry already! Just suckin down some Unilivers and my Flex right now! 1 hour til meal time!

lol try and keep it down this time.

GUNS
11-04-09, 5:28 am
lol try and keep it down this time.

LOL, will do!

GUNS
11-04-09, 10:54 pm
Stiff legged DL did there job. Feeling it today.

On another note. I won the Universal Promo on top 3 supplements. It's awesome.

GUNS
11-05-09, 6:09 am
Shoulders

Mil press, barx12, 135x10, 155x10, 175x8
Side lat, 35x12, 45x12, 50x6
Rear lat, 50x12, 65x12, 70x10
Upright rows, 75x12x3

Up 10lbs on the Mil presses. Kind of a light day, not in weight but in sets. Light uprights due to shoulders hurting a little on that exercise, but no shrugs due to neck still hurting.

BubbyLight
11-05-09, 7:56 am
Stiff legged DL did there job. Feeling it today.

On another note. I won the Universal Promo on top 3 supplements. It's awesome.

Congrats man


Shoulders

Mil press, barx12, 135x10, 155x10, 175x8
Side lat, 35x12, 45x12, 50x6
Rear lat, 50x12, 65x12, 70x10
Upright rows, 75x12x3

Up 10lbs on the Mil presses. Kind of a light day, not in weight but in sets. Light uprights due to shoulders hurting a little on that exercise, but no shrugs due to neck still hurting.

Get that healed up

BryanSmash!
11-05-09, 8:01 am
Nice work despite the pain.
Congrats on the promo too!

GUNS
11-05-09, 9:14 am
Thanks. Not bad at all, but know my limit. Was ok with everything. Ready to get back on my stak next week. Arms tomorrow and psyc'd.

BryanSmash!
11-06-09, 12:09 am
Good deal, hit it hard!

GUNS
11-06-09, 4:12 am
Long one today, about a full hour, maybe 65 min.

CGBP, 135x12, 205x12, 245x10, 205x12
Skulls, 75x12, 115x12, 135x8
Pushdowns, 16x12, 22x12, stackx12
BB curls, 95x12, 135x10, 95x12
Standing Curls, palms out down and up, 30x12, 35x12
Reverse curls, 75x12x2
SS Single OH DB Ext. with standing concentration curls, 30x12, 35x12
SS BB Wrist curls with reverse wrist curls, 65x12 eachx2
Jimmy curls, 20x12, 30x12

Kind of long and a bunch of diff exercises but pretty good. The Jimmy Curls I made up so I named them after me. Same as Sundays forearm workout. Sit on a preacher bench, lay your outer forearm down so wrist is hanging off the side of the top part of the bench. Inner forearm up. Should feel really awkword, do wrist curls. Just tried to think, if I was to flex my forearm, its a little cocked to the side, and this is what I thought of. Weird me I guess but it hits a diff part of my forearm. Ready for a growth weekend and ready to get back on my 2nd can of stak.

BryanSmash!
11-06-09, 5:07 am
Smokin them guns again I see, nice job! Hope your arms fall off tomorrow!

GUNS
11-06-09, 5:13 am
LMAO! Surprisingly they do not ever get that sore. That is why I shock them so much. They grow so well though. They are my easy growing part.

BryanSmash!
11-06-09, 5:17 am
LMAO! Surprisingly they do not ever get that sore. That is why I shock them so much. They grow so well though. They are my easy growing part.

Good problem to have there lol.

GUNS
11-06-09, 5:57 am
I wish everything grew like my arms. And it's not like they are my fav to train. I love training shoulders, chest back, just as much. I am getting to like legs more and more. I guess everyone has their easy growing part.

GUNS
11-06-09, 9:26 am
Ok, it's the end of the day, and my buddy wanted to weigh himself. So I decided to go along. Talked me into stepping on the scale. to my surprise, 219.5. PT shorts, shirt, shoes. I know I am a little heavy at the end of the day. I was 204.5 for official weigh in about 2 1/2 weeks ago, maybe 3. I will have to go back through here and look. Feel not too bad in the mornings, but full in the evenings. I have official weigh ins next week.

BryanSmash!
11-06-09, 10:18 am
Ok, it's the end of the day, and my buddy wanted to weigh himself. So I decided to go along. Talked me into stepping on the scale. to my surprise, 219.5. PT shorts, shirt, shoes. I know I am a little heavy at the end of the day. I was 204.5 for official weigh in about 2 1/2 weeks ago, maybe 3. I will have to go back through here and look. Feel not too bad in the mornings, but full in the evenings. I have official weigh ins next week.

Also you're going to weigh more at the end of the day vs at the beginning.

GUNS
11-06-09, 10:08 pm
yeah, I figured. All the food I eat, all the water. I will wait til the official weigh in to make my real call on weight. nice to know I am up to 220 by the end of the day though.

BryanSmash!
11-06-09, 10:20 pm
Right on, good lifting weight.

GUNS
11-09-09, 12:14 am
Feel so rested after the weekend off. Ready to hit the wights today.

BryanSmash!
11-09-09, 12:22 am
Feel so rested after the weekend off. Ready to hit the wights today.

Git em!

GUNS
11-09-09, 1:25 am
I am on my 2nd can of stack now also, so should be great.

GUNS
11-09-09, 4:45 am
Exciting day in the gym.

Flat bench-135x8, 225x8, 275x6, 295x2, 315x2, 315x2
Incline BB-135x12, 225x8, 225x8
Flat DB-70x12x3
Incline Flies 25x12x2

My partner had to be out at a job so I thought it would not be a good day. Turned out to be pretty good. Did Flat and incline with no spotter. When I got to 295, I thought, man that feels pretty easy. So went to 315 and 2 were really easy. I am almost positive I could have pushed 4 or 5 of them. So went to another set and they felt the same. I did not want to do any more reps due to no spotter. But I am pretty happy the strength is coming in every week. Just so happens I am on my second day of my second can of stak. I think just coincidence.

BryanSmash!
11-09-09, 6:44 am
Nice pressin Guns! Sucks about not having a spotter when you feel like you can press more, but you made the right decision there. Last thing you want is a cracked rib or something and not be able to workout at all.
Strong inclines too.

GUNS
11-09-09, 7:15 am
Nice pressin Guns! Sucks about not having a spotter when you feel like you can press more, but you made the right decision there. Last thing you want is a cracked rib or something and not be able to workout at all.
Strong inclines too.

Thanks, yea, he showed up after inclines. I told him he sucks. But what can you do! He has a job to do here. But totally happy with it. I had the incline all the way up too. Probly a 45 or so. I am sure I could have went up there too. Thanks again.

GUNS
11-10-09, 3:55 am
Back

Wide grip pulldown-1 warmup x12
Close grip pulldowns, 16x12, 18x12, stak x12
Low cable rows, Stakx12x2, added a 195Lb guy to stakx8, drop 4plates x4
Seated Machine Wide grip rows, 14x12, 16x10, 18x8
Cable pullovers, 14x12x3
Single Cable rows, 16x12x2

This workout flew, 45 minutes. Trying out adding a guy to the rows. Full stak + 195lb guy could not get the full contraction for all 8 so drop set it.

On another note, everyone is wanting me to do the bench press contest for our over the hump party this Sat. Just don't know. Couple things, I never have been one to touch the bar to my chest, always about an inch above. So not competition form. Also, there are a couple guys here I know will out bench me. 2 for sure. But that is all they do, bench. I see this as a day I could either get injured or set a new PR for this go around. As I have done 405 for 2 in the past. I could look at it as, they are tearing the gym down on Sunday or Monday and I may not get a chance to workout for a couple days. Could replace my Monday workout and I could take that day off. Have not made my mind up yet.

BryanSmash!
11-10-09, 6:00 am
Full stak + 195lb guy could not get the full contraction for all 8 so drop set it.


LMAO get a picture of that shit next time!
Don't worry about entering a contest that you might not win, if everyone did that, there'd be no contests!
If you're worried about hurting yourself, just do your three attempts light. Start with a weight you know you can touch and pause with, something in the 70-80% range of your CURRENT max, and go from there.
Just have fun with it Guns, that's what it's all about!
You never know, the other guys could bomb out and miss all their attempts. If that happened and you didnt enter you'd probably regret it.

GUNS
11-10-09, 6:44 am
Any advice on lifting for the rest of the week?

BryanSmash!
11-10-09, 8:38 am
Any advice on lifting for the rest of the week?

Keep it light, you don't want to be sore for game day. Practice touching and technique with very light weight. Take the day before off.

GUNS
11-10-09, 9:22 am
Should I hit chest at all again or not
Light, form reps.

BryanSmash!
11-10-09, 9:49 am
Should I hit chest at all again or not
Light, form reps.

Yes, light form reps, just flat bench.

GUNS
11-10-09, 9:59 am
Thursday good or tomorrow. Sorry for all the questions just never went for a big bench day. would have been nice to know bout this. It just came up.

C.Coronato
11-10-09, 10:15 am
Thats great bro, there is nothing better than a competition.

Go into it and have fun. You will do fine as long as you enjoy it.

BryanSmash!
11-10-09, 10:22 am
Thursday good or tomorrow. Sorry for all the questions just never went for a big bench day. would have been nice to know bout this. It just came up.

Just have fun with it and you'll be fine. Good luck!

GUNS
11-11-09, 3:28 am
Bench, barx8, 135x5x5
Pushdowns light x 3sets
OH DB ext, 45x8, 50x8x2
Ab roller 10x2

Tried diff width grips, wide is just not comft. Since my back surgery, can't arch very much at all. Will do a little Bi work and maybe do a couple low sets of 225.

BryanSmash!
11-11-09, 4:28 am
Gettin excited for saturday yet?

GUNS
11-11-09, 5:17 am
Gettin excited for saturday yet?

Man yes!, everyone is asking me, what you going to bench? Of course evryone is trying to figure it out. This is so thrown together its not even funny. They have no clue how to run it or rules or anything. I stepped up and pulled the folks putting it together aside and gave them basic rules. Form, you can arch, but feet have to stay on the floor, shoulders and ass have to stay on the bench. Must touch bar to chest. Spotters on each end of the bar. Then they were like, is it just one lift, numerous lifts. I told them everyone will have a chance to open with a first lift, then go up from there. I am not sure really about how that part goes. 3 lifts I think. Instead of just going and going and going til some one misses. They are going to put a 463L pallet out and put a new bench on it that we just got in. Put it out so everyone can see. Yes, excitement in the air!

BryanSmash!
11-11-09, 9:58 am
Right on man, show them kids up!

GUNS
11-12-09, 3:58 am
Ok, little Bi trap work.

Ezbar 21's close grip, 65x4 sets
Preacher concentration DB curls, 25x10x2
DB shrugs, 65x15x3

Got the blood flowing. Gearing up for the bench day. Will take tomorrow off. Have PT in the morning so will bike for 15 minuyes to make the blood flow. Sat will warm up and first attempt will be 295, then 315 and will decide from there to go up to 320 or 330. I guess it all depends on who shows up and what the numbers are. I am hearing that the guy who puts up big numbers is not going to do the contest. Says it is his chect day and does not want to mess his schedule up. What a chode.

BryanSmash!
11-12-09, 4:57 am
I'm sure he'll be mad when you show up and bench more than him anyway.

GUNS
11-12-09, 5:03 am
I'm sure he'll be mad when you show up and bench more than him anyway.

The guy is in great shape, monster chest on him for sure, good arms and shoulders. But no legs at all. He is the one who can not keep his but on the bench when heavy on flat bench. So maybe he is just worried I will kill him in good form benching. Oh well, good for me!

BryanSmash!
11-12-09, 7:46 am
The guy is in great shape, monster chest on him for sure, good arms and shoulders. But no legs at all. He is the one who can not keep his but on the bench when heavy on flat bench. So maybe he is just worried I will kill him in good form benching. Oh well, good for me!

Right on!

squattingtillipuke
11-12-09, 7:59 am
Best of luck brother

GUNS
11-13-09, 12:20 am
Best of luck brother

Thanks, first one I have done. Also only been back in the gym for 3 months. I am getting more excited everyday. Lost a little sleep over it last night. Only thing I can think of for a restless night.

GUNS
11-13-09, 10:25 pm
Ok today is the big day, I will post when done. I am excited, butterflies are here. Feel good, hope the rest I got over the last day helps.

BryanSmash!
11-13-09, 11:12 pm
Git r done Guns!

GUNS
11-14-09, 12:22 am
eating some PB ritz right now, going to eat at 1200, take my stak at 1330, shock at 1345, lifting starts at 1400.

GUNS
11-14-09, 8:20 am
Ok so this was a cluster fuck! So unorganized. Even after I put everything together they fucked it up. They had people do all 3 lifts one after another w no break till the mens middle class. People were burned out. They just would not listen too me. Finally got them straight halfway ythrough. Well I got called out first so did 295 start, 315 was easy, so final lift I think I just went up too much at 330. I just barely missed it. It is there I know. i for sure could have got 320, but decided to maybe set the bar. The guy 20 lbs heavier than me and 10 years younger just barely got 330. So that was it. 2nd out of 5. I should have done 320 and made him do it. He did everything I did and followed even my warm up. Played me like a fiddle. Oh well had fun for the most part, and I am in this for other reasons. I have passed up my expectations from before deployment. I am just happy 315 is easy and I will concentrate on 315 for reps now.

BryanSmash!
11-14-09, 9:04 am
Nice job Guns! Sorry to hear that it was a clusterfuck, lol.

GUNS
11-16-09, 1:45 am
Well I have not been able to eat very much at all the last 3 days or so and it has not stopped as of today. I have lost almost 10 lbs. down under 210. I have to take the next 2 days easy in the gym. PT test on Wed. light chest day today and maybe some light back work tomorrow. we'll see

GUNS
11-16-09, 4:05 am
Well I am hoping I just shit out my stomach issues. Not pretty.

Light workout but got a killer pump. I was more tired than I thought once I did my first set of 225.

FB press-135x12, 225x12x2, 135x12
Incline DB press-65x12, 70x12x2
Flat flies-25x12x2

Gonna be tired for PT test I think, maybe should have taken off but just don't want to.

BryanSmash!
11-16-09, 4:39 am
Hope you feel better soon Guns, I've got the same shit right now, no pun intended.

GUNS
11-16-09, 6:43 am
Hope you feel better soon Guns, I've got the same shit right now, no pun intended.

LOL

BubbyLight
11-16-09, 7:58 am
#1 thing on your list should be to get better...so get better bro.

GUNS
11-16-09, 9:19 am
#1 thing on your list should be to get better...so get better bro.

Thanks will do! It's not like my stomach hurts or anything. But I just don't feel like eating. I am forcing it down. But I usually can eat a ton more than the last 3 or 4 days. I still think I pulled in a good 3000 cal but that is a lot less than usual.

GUNS
11-16-09, 11:59 pm
Official weigh in results, 210, lost 1.5 inches in my waist and gained a hair over an inch in my neck. Mock was a month ago and weighed 204. Am really happy about the waist neck combo. I do really no cardio, so I was happy. And I have always had a small neck so 17 is nice.

GUNS
11-17-09, 3:14 am
Ok so so much for a light workout. Just couldnt do it. I kept the weight light, but held contractions a bit longer and full stretches longer.

Behind neck pulldowns-14x12x4
Machine wide grip rows-15x12x2
Low cable rows-Stakx12x3
Single Pulley rows-12x12x2

Really good pump. I am so ready to fuck up some heavy shit after PT test tomorrow. Its killing me!

BryanSmash!
11-17-09, 3:22 am
Nice job Guns, kill that PT Test tomorrow!

GUNS
11-17-09, 11:04 pm
104 Situps, 90 push ups. Waived from the run so no cardio portion. Back surgery.

Pleased with it since I do no crunches and really no cardio. Only ab wheel and some cable crunches 1 or 2 times a week.

BryanSmash!
11-18-09, 1:14 am
104 Situps, 90 push ups. Waived from the run so no cardio portion. Back surgery.

Pleased with it since I do no crunches and really no cardio. Only ab wheel and some cable crunches 1 or 2 times a week.

Nice! Was all that done in two minutes?

GUNS
11-18-09, 6:18 am
Yes two minutes each. Bad thing was, I held a guys legs down prior to my p/u's who weighs 265. My tris were so tired. I could have pushed over 100 if I did not have to hold his big ass down.

Hit arms today cause I just have not done them in a while due to the bench press thing.

Skulls-ez bar-75x12, 95x12, 105x12
Close grip bench8-10"spread, 135x12, 225x12, 245x16
Pushdowns, 16x12, 20x12, stackx12
BB curls- 95x10, 115x8, 135x6
Standing DB curls-40x12, 45x12, 50x10
Preacher ez curls-45x15, 65x15, 65x15-Did 10 full reps followed by 5 partial pump reps.

I felt jacked today. Great workout. Even partner said it was good. I have been training like 6 or 7 people here, and everyone is doing great. Lots of guys getting bigger, also one girl who I have lost like 20 lbs and she is getting alot of shape to her. Strong too. It's going great over here.

BryanSmash!
11-18-09, 6:54 am
Hey thats great! Sharing your knowledge is rewarding!

BubbyLight
11-18-09, 8:07 am
GUNS SHOOTING GUNS...nice workout man. i can def see y you would have a pump

GUNS
11-19-09, 4:46 am
Shoulders

Mil press, 135x10, 155x8, 175x3
21's (Laterals combo) 25, 25, 50x7, 30x30x65x7, 40x40x65x7
DB shrug, run the rack, 100x10, 80x10, 65x10, 40x10, 30x10, 25x10 x 2
Abs
Ab roller 12x3

Delts were pumped but traps were feeling hugh today. Great workout!

BryanSmash!
11-19-09, 5:13 am
Nice work Guns, kill those traps!

GUNS
11-20-09, 12:47 am
I am feel ing them this morning.

GUNS
11-20-09, 10:28 am
Well did not get to get a workout in due to work, but shortly after lunch found out I will be going home. My mother in law passed away. I will get out of here this week to line up my conferance with leave. I would not make it back to the funeral in time so its best I wait. Will do what I can, when I can on my travels.

BryanSmash!
11-20-09, 10:39 am
Well did not get to get a workout in due to work, but shortly after lunch found out I will be going home. My mother in law passed away. I will get out of here this week to line up my conferance with leave. I would not make it back to the funeral in time so its best I wait. Will do what I can, when I can on my travels.

Sorry to hear that Guns, my condolences.

GUNS
11-20-09, 11:07 am
Thanks, the fam is not doing good with this. They were all real close.

BryanSmash!
11-20-09, 11:27 am
Thanks, the fam is not doing good with this. They were all real close.

That always makes it much more difficult. I hope they get you out of there soon.

GUNS
11-22-09, 2:28 am
Well the gym is tore down and in process of moving. They say it will be up by tomorrow but just not seeing it. The equipment is not moved to the new site yet. I finally said f' it and went to the doc. Got some meds and trying to figure this out. I have been blowing some of the nastiest shit out of my nose, along with lots of blood. It sucks. Got some slight sweats going as well and still not eating very well. That mixed with 2 other personal issues is not helping out at all. I am going to hit 2 full body workouts the next 2 days before I hit the flight home. Then try to get some in when I get some rest from the trip.

BryanSmash!
11-22-09, 3:48 am
Well the gym is tore down and in process of moving. They say it will be up by tomorrow but just not seeing it. The equipment is not moved to the new site yet. I finally said f' it and went to the doc. Got some meds and trying to figure this out. I have been blowing some of the nastiest shit out of my nose, along with lots of blood. It sucks. Got some slight sweats going as well and still not eating very well. That mixed with 2 other personal issues is not helping out at all. I am going to hit 2 full body workouts the next 2 days before I hit the flight home. Then try to get some in when I get some rest from the trip.

Hope the doc can help Guns. Hit er hard when you can!

GUNS
11-22-09, 10:12 am
I am not one to stand in the shower unit with a bunch of other people running around, Im Military guys, with my shirt off. But today I just wanted to see the progress and was very happily surprised,. My traps were looking tall and thick, shoulders looked wide, delts big and round, and my lats were showing quite well.I even got a little lat spread going and I was really happy at what I saw. So I feel really good about what my body has done and am ready to hit the gym tomorrow. Going to change it up the next two days prior to my flight. Going to do Chest / tri, tomorrow. Back / bi Tuesday. Should give me a good workout prior to the travel. I will continue to take my sups. I am leaving a little earlier than planned so I will travel with my stak/pak/flex combo. May ziplock a couple shock therapy as well to keep it in the blood. I can't wait to get to show off a little to my son. Let him know the old man still has it goin on. I am actually thinking about not cutting cause I am liking the size. We'll see.

BryanSmash!
11-22-09, 10:57 pm
Right on Guns. Glad to see you're making good progress!

GUNS
11-23-09, 3:59 am
Walked out to the new site to get some workout on. So much more room in there without the cardio stuff in there. Got a kind-of-squat rack in there now. Better than pulling it off the bench press. Don't have to bend over as much. Did some Chest and tri's today

Flat bench-135x8, 225x8, 295x6, 315x2x2, 225x12, 135x12
Incline DB press-85x12, 95x12, 70x12
Flat Flies-35x12, 40x12, 50x12

Skulls-75x12, 125x12, 95x12
Pushdowns-16x12, 18x12, stakx12
Reverse dips, 1px12, 2px12, 3px12^2x6^1x6^BWx12\

Had a great pump in the chest and tris. I could tell I was still a little dehydrated and they have no fans or ac's up yet. I sweat alot. Had no water out there yet either so that did not help. Sucked down a gatoraid and a water w lunch alog with some pretty good thick slices of roast beef and a baked potatoe smothered in butter. Appitite is coming back now. Feel full right now but it may be the fluids. Overall happy with today. Tried to keep my thoughts on the workout, not my other problems.

BryanSmash!
11-23-09, 4:05 am
Nice workout Guns, killin that bench!

GUNS
11-23-09, 7:01 am
Pretty happy considering the dehydration and me not eating well. I am forcing some food and fluids today no matter how bad my stomach feels. Not too bad right now but feeling it a little. Thanks man!

BryanSmash!
11-23-09, 9:00 am
Pretty happy considering the dehydration and me not eating well. I am forcing some food and fluids today no matter how bad my stomach feels. Not too bad right now but feeling it a little. Thanks man!

Hopefully a little more water and you'll be good as new.

Kon_Rock
11-23-09, 11:47 am
Here we go!!! Nice solid day. Big Benchin and Tri's. Thats good ya go a squat rack there, gonna be big squatin now.

GUNS
11-25-09, 10:42 am
Ok started my E-leave today. It has been a long day. I am sitting in Qutar right now in the air terminal waiting on my next flight. I still got my supplements in and have been eating ok so far. Fixing to get bad but will do what i can. Yesterday went like this

Back/Bi
Deads, 135x12, 225x12, 315x8, 225x12, 135x12
Wide pulldowns, 16x12, 18x12, 19x10
Low Cable rows, stack x 12x3

21's w/ ez bar, 65, 85, 65
Seated DB curls, 40x12, 45x12x2
Arm over preacher consentration curls, 20x12x3

Deads felt great, 225 felt really good, so went up to 315. It has been a long few years since I have pulled that much. My lower back is feeling it today. But so glad I did them.

BryanSmash!
11-25-09, 1:15 pm
Have a safe trip Guns, nice work yesterday. Hope Qatar isnt to humid for ya!

GUNS
11-26-09, 4:23 am
Thanks Bryan, its been a rough trip so far. I am in Kuwait now waiting on my out flight tonight. I only got 3 hours of sleep over those 2 days. Got here late last night and they lost my bag. So worked on finding it over a 4 hour period. Got over to the Seabee camp and waited 3 hours to go back and pick up my bags. Got 3 hours of sleep finally. Just went and got my tickets and lunch. I am bout to go sleep for a while before my flight. I am feeling this one. Wish I had the energy to go hit the gym but I am going to skip til I get home. Later.