View Full Version : Alone in a Crowded Room
my names Gomez. im in germany serving in the US Army Infantry. been in for about 7 and a half months and been in germany for 3. im finally gettin back into the gym since before i went to basic. I lost pretty much whatever muscle I did have going into basic and came out at about 144 pounds. now i weigh 150 and my goal is to get 170 by june. Lookin forward to hearin whatever help I can get from hear, thanks. peace
workin shoulders and abs today. maby a back to. ill post it when im back
dominatetheiron
02-15-10, 6:28 am
First let me say we in the US appreciate everything our friends in the armed service do for us. your sacrifices give us the liberties we enjoy. Let us know how trainning and life is going man. keep up the good work.
C.Coronato
02-15-10, 1:35 pm
Welcome my brother. Your not alone here my man, we are all chasing a goal and a dream.
i was gunna do shoulders yesterday but the gym was closed. so today i did a little chest. my shoulder wasnt feelin it so i had to cut it early. i gotta pt test tommorrow to. so i gotta be up for that. I started with about 30 pushups then moved on to incline bench. I did 4 sets of that. 12 10 8 8. then I was gunna do some decline but everything was takin so I went over to the flat bench. Ive been havin problems with m shoulder lately so I started up I put out 12 reps and was about to go for my next set and my shoulder wasnt to happy with it so I stretched for a little bit and bounced. It sucked i couldnt get the workout I wanted but my pt test tommorrow is probably gunna decid wether I get promoted so I gotta be good to go. well tommorrow is arms. Ill post it when im done. pce
So ive decided to set up my workouts like this. I wanna work my muscle with smaller workouts then move up to a bigger workout so that way ive got my muscle a little tired and its also already got a pump that way it will be more of a challenged to finish it off. for example. heres my chest workout.
30-50 pushups
incline 12 10 8 8
decline 12 10 8 8
db flyes
db bench.
pushups to failure
this way ive already fatigued my muscle and ive gotta work through the pump to finish off bigger lifts like flat bench. i wont be able to put up as much weight for my bigger lifts but this wayive already throughly worked the muscle and the final lift is to just blast it and give me that big pump that I want. Ill do this for all my workouts and see where it takes me. any input or ideas would be great. thanks.
had my pt test today. i got 70 pushups and 65 situps in 2 mins and a 1330 2 milerun
so today was arms heres how it went
warmup 2 sets barbell curl x10
preacher curl 4 sets 10 10 8 8
dumbell curl 4 sets 12 10 8 8
concentration curls 3 sets 8 8 8
triceps extension 4 sets 12 10 8 8
skullcrushers 4 sets 12 10 8 8
cable pushdowns 4 sets 10 10 8 8
today was a short day. I havent been feelin it this week idk whats wrong but hopefully I break out of it soon. peace
well i went to the doc and he says I have biceps tendinitis. so im out the gym for at least two weeks. total bummer. I can still work out legs tho so ill just do that and abs
did legs and abs today couldnt do regular squats cuz of my shoulder so this is what went down. idk what the numbers are. ill write them down next time.
leg press 4 sets 10 reps
leg extension superset with lying leg curl. 4 sets 10-12 reps.
after each set i went and did 15 reps of calves.
then i did abs. I have this 5 min butnout workout that me and my friend made. it goes like this.
50 crunches. slow and smooth and flex hard at the top
50 2 count flutter kicks
50 frog kicks
50 reverse crunches.
each excercise is done right after the other with strict form and flexing at all times to keep the muscle working. also your feet can touch the ground till the workout is over. its pretty tough but its a really good work out
G Diesel
02-22-10, 1:31 pm
Awesome to see our military brethren training hard... Keep it going bro. You'll always have a home here.
Peace, G
atrain11b
02-22-10, 1:59 pm
Ex Infantry Soldier here, current Forward Observer now. Know what its like. Going to have your ups and downs through this great career you've chosen. Here to follow along. Both in this Journey, and your Military career. Need any advice, Army related I can help you out. Been around a while.
Thanks for serving, now get in that gym!
thanks alot guys. much appreciated
did legs today still cant do squats till my shoulder heals so its all machine workout. ive got the numers as well.
leg press
160x10
250x10
210x15
210x15
i just realized ho big of a jump that was from my first set so i gotta workon my increments.
leg extension
85x10
95x10
95x10
110x12
lying leg curl
65x10
85x10
85x10
75x10
calve raise
4 sets 50x10
i wish my numbers wernt so low but i havent really worked out in about 7 months with all my training. so i gotta buildem back up
ive got some goals and questions concering them if anyone could help me out.
so i weigh in at about 146 max out at about 160 bench and idk what my squat is or dead lift.
my goals are 170 body weight with 225 bench hopefully for reps, same goes for squats. Im making my date for this goal at about the end of june. my question is does anyone thin this is possible? its about 4 and a half months and ive gotta go out to the field in april for almost a month so that will cut into my workouts. can anyone one tell me if they think my goals are reasonable or should i lower them?
im kinda bummed with the weight im putting up now onsiering i was repping what i max out at now before I joined the army. But ill get it back up. any comments or advice would be awesome. thanks
my shoulder is still messed up but im gunna go workout my right side so i at least get some work done.
only worked the right side cuz my left shoulder is messed up. heres the data
db bench
30x12
40x12
45x10
45x10
db incline
45x10
45x10
40x10
40x10
smith machine delcline
50x12
55x12
65x10
tri extension
3 sets 25lb 10 reps
forgot to put the abs.
50 slowwww crunches squeezing hard at top then 50 reverse crunches sloww again then 25 obliques both sides then did another 30 crunches and ended it with 50 more reverse crunches. with he last 10 reps i held out my legs fully extended for 5 seconds before brining it in. did all of it without letting my feet touch the ground. its tough but really fun.
I also went on a 7 mile run this morning through the woods at about a 6 min mile pace. up and down hills. man it was tough
today was back and bis day. only worked my right side since my left shouldr is still effed up.
lat pulldown
35 x 10
45 x 10
55 x 10
65 x 10
seated rows
45 x 10
55 x 10
65 x 10
db rows
45 x 10
55x 10
65 x 10
bis
precher curl
4 sets @25lbs x 10
seated hammer curl
3sets @25lbs x 10
concentration curls
3sets @25lbs x 10
hopefully my shouler gets better soon. im tired of not bein able to work out like i used to.
gym is closed. plus i have no motivation to workout since my shoulders been bothering me
decided to testout my shoulder to see how it would hold out. i used light weight to just stretch out my muscles.
my shoulder wasnt feeling to bad. heres the workout
bench
95x10
115x10
135x10
45x20
incline
4 sets 95x10
cable crossover
25x10
15x10
20x10
20x10
decline
4 sets 95x10
tris
machine tricep pushdown
95x10
105x10
115x10
skull crusher
50x10
50x10
60x10
60x10
tricep extension
40x10
50x10
60x10
ive got some goals and questions concering them if anyone could help me out.
so i weigh in at about 146 max out at about 160 bench and idk what my squat is or dead lift.
my goals are 170 body weight with 225 bench hopefully for reps, same goes for squats. Im making my date for this goal at about the end of june. my question is does anyone thin this is possible? its about 4 and a half months and ive gotta go out to the field in april for almost a month so that will cut into my workouts. can anyone one tell me if they think my goals are reasonable or should i lower them?
im kinda bummed with the weight im putting up now onsiering i was repping what i max out at now before I joined the army. But ill get it back up. any comments or advice would be awesome. thanks
bro dont worry about it.. just keep on busting your ass off and u'll get there
u're your own maker so if u wanna bench 225 for reps. do whatever it takes to get there. no limits =)
nice work out
my shoulders been better lately so i worked back today
lat pull
4 sets 10 reps
one arm dumbell row
4 sets 10 reps
bent over row
4 sets 10 reps
straight leg dead lift
4 ses 10 reps
im not gunna write the numbers cuz i gotta go soon but i feel good about this wokout. hopefully my shoulder continues to get better. alsoi did a 5 mile run for time this morning. that pretty much sucked haha
so the stack im on s showin lots of gains so far. im diggin it haha. started this journey at about 142 now i weigh 152. good ten pounds.
bench
135x10
95x10
115x10
135x4
145x4
155x3
incline bench
95x10
115x10
115x10
i lost my focus after the last set so i ended my chest workout there.
machine tricep pushowns
80x10
90x10
110x10
125x10
tricep extension
50x10
60x10
65x10
skull crushers
60x10
60x10
60x10
biceps
preacher curl
45x10
55x10
60x10
55x10
seated hmmer curl
30x10
30x8
30x8
cross body hammer curl
25x10
25x10
25x10
25x10
almost done with the m stak cylce gave m a good 10 pounds not complaining.
bench
95x10
115x6
135x6
155x7* pr
incline
95x10
115x10
135x7* pr
decline
100x10
120x10
150x10
triceps
mchine pushdown
105x10
115x10
135x10
closegrip bench
3 sets 95x10
skullcrushers
45x10
65x10
65x10
overhead extensions
50x10
55x10
55x10
bis
preacher curl
45x10
65x10
75x10
concentration curls
3sets 30x10
weigh about 152 pounds. gained about 12 pounds since i started this. biceps and outer chest are growin pretty good. im havin trouble with my inner chest and triceps. i gotta find out something to get those to grow.
chest workout.
bench
115x10
135x10
155x8
165x1
175x1 pr
185x1 pr
190x1 pr
incline
95x10
115x8
incline db bench
50x10
55x10
55x10
triceps
close grip bench
95x10
95x10
95x10
tricep overhead extensions
55x10
60x10
60x10
biceps
bb curl
45x10
55x10
65x10
curls
30x10
30x10
30x10
concentration curl
30x10
35x10
30x10
got new supps and a new workout. cant wait to get started. did legs and shoulders today
squat
95x10
115x10
135x10
legpress
80x10
150x10
170x12
170x15
deadlift
135x10
135x10
185x5
shoulders
db press
30x10
35x10
40x10
military press
45x10
65x10
65x10
65x10
lat raises
10x10
10x10
10x10
traps
shrugs
135x10
155x10
170x10
behind neck shrugs
135x10
155x10
170x10
gunna do chest tris tommorrow
done with my first week of my new workout plan. doin good so far. slipped up on saturday. never gunna do that again. tomoorrow back to my shakes and eatin. this weekend no working out. doin chest tris on monday