PDA

View Full Version : Journey through the darkness that is my life in Iraq



Invicerator
02-28-10, 12:44 am
If you're reading this.. Thanks. I'm just starting this, which I should have done a long time before.. But this is basically my journey through my time spent in this shithole called Iraq. I really just want to see my progress through the next year or so of my life here, and possibly get some pointers along the way. I've been an avid Animal fan for the last couple years, but I got married a little over a year ago, and had my son not too long ago, so I got out of the sport for some time. It hasn't been fun my first two months here, and I don't expect it to get any better. So I'm logging the one thing that keeps my sanity around here, and keeps some of my co-workers alive.

If you have any questions or comments, feel free.

Anyways, have fun, and good luck. Thanks again.

Invicerator
02-28-10, 12:59 am
Yesterday was my first day on a new workout. I was working out at night the first two months here, and recently switched to the mornings. I am planning on bulking up a little for the next 3 months and the trimming up a bit before I go home on vacation in July.

Right now for the first 5 weeks, the split is:
Chest/abs
Legs/Calves
Back/Abs
Off
Shoulder/Calves
Arms/Abs

My diet pretty much sucks, but I do the best I can for the food choices over here. It's either few choices of fast food or chow hall. Or what some of the places I go to call a chow hall. I try to make up as much as I can in shakes and supps.

My first day of gettin up at 5 a.m was: (on barbell exercises, weights are for each side)
Flat Bench - 80x5, 90x5, 90x5, 92.5x5, 95x5
Incline Bench - 70x6, 70x6, 70x6, 70x6,
Flat DB Press - 80x8, 80x6, 80x7
Incline DB Flyes - 40x10, 45,8 45x8
Hanging leg raises - 20, 20, 20
Rope Crunches - 42x20, 49x20, 49x14

Invicerator
02-28-10, 1:14 am
Today was leg day.... Here's how it went: (As before barbell exercises, weights are for each side)

My hip has been really bothering me the last week, so I went as heavy as i comfortably could.

Squats - 90x5, 90x5, 100x5, 110x5, 115x5
Leg Presses - 290x5, 290x8, 290x6
Leg Extensions - 85x10, 85x10, 95x9
Leg Curls - 120x10, 135x10, 150x8
Leg Press Calf Raises - 290x15, 290x14, 290x13
Smith Machine Calf Raises - 45x20, 90x15, 90x16

C.Coronato
03-01-10, 3:27 pm
Welcome my brother. Thank you for taking your time and serving. Your in a good place where your work is appreciated for sure.

Invicerator
03-01-10, 4:32 pm
Welcome my brother. Thank you for taking your time and serving. Your in a good place where your work is appreciated for sure.

Thanks alot man.. It sucks, but I'll get by.

Invicerator
03-01-10, 4:55 pm
This morning was back... (BB weights are for each side)

Deadlifts - 135x5, 145x5, 145x5
Bent Over Barbell Rows - 70x5, 80x5, 80x5, 85x5, 85x5
Lat Pulldowns - 77x8, 87x6, 87x7
Seated Cable Rows - 77x8, 87x7, 87x7
Cross Body Crunches - 20, 20
Decline Crunches - 20, 20

Tomorrow is my off day.. had to have my hip checked out today.. The deadlifts inflammed the shit out of it.. That's why I only did 3 sets. Got a heat pack and some anti-inflamms, and said take it easier for a couple weeks.. we'll see how it feels in 6 days on leg day

Invicerator
03-08-10, 2:44 pm
I was trapped at this little FOB for a while, where the internet was pretty bad.. So I'll update all the days now.

As usual BB weights are for each side-

Standing overhead BB Press - 55x5, 55x5, 55x5, 55x3, 45x7
BB Upright Rows - 20x8, 25x8, 30x6
DB lateral Raises - 30x10, 35x9, 35x8
Bent over DB laterals - 25x12, 25x12, 30x9
BB Shrugs - 115x5, 115x5, 125x5, 152x5
Reverse BB Shrugs - 90x5, 100x5, 110x5, 110x5

PIJW
03-08-10, 2:48 pm
Like i said before i have to watch my military brothers in arms. Keep up the solid work over there and be safe. What branch i was in the Marines my tours were in Iraq as well.

Invicerator
03-08-10, 2:55 pm
BB are for each side

Close Grip Bench Press - 80x5, 80x5, 80x5, 85x5, 85x4
SkullCrushers - 25x8, 30x6, 30x7
Rope Pushdowns - 31.5x10, 35x9, 35x9
BB Curls - 25x5, 30x5, 32.5x5, 32.5x5, 32.5x5
Seated Incline DB Curls - 35x8, 35x8, 40x7
Preacher Curl Machine - 60x10, 75x10, 90x8
BB wrist Curls - 90x5, 100x5, 100x5, 100x5, 100x5
Reverse Wrist Curls - 30x5, 40x5, 40x5, 50x3, 40x7

Invicerator
03-08-10, 3:01 pm
Like i said before i have to watch my military brothers in arms. Keep up the solid work over there and be safe. What branch i was in the Marines my tours were in Iraq as well.

Nice bro... I'm sure you did alot more than I have or will.. I know you guys go through alot more than I have.. I was in the Air Force over here, and now I'm a Contractor for Rockwell Collins Inc. I do satellite communications.. and am on a project called WideBand On The Move.. I have to travel to all the little JSS' and FOB's to work on their equip.. Sometimes I get stuck at some of the ones that don't have toilets, let alone decent internet.. lol. Sure you know how it is

Invicerator
03-08-10, 4:53 pm
I had a day off between arms and chest.. heres the chest day -

BB are on each side

BB Bench Press - 80x5, 85x5, 85x5, 85x5, 90x3
Incline BB Press - 45x8, 65x6, 65x7, 65x7
DB Flat Press - 75x8, 75x8, 75x8
Incline DB Flyes - 40x10, 45x10, 50x6

Invicerator
03-08-10, 5:12 pm
Here's how the leg day went...

Leg Press - 290x8, 290x8, 300x6
Leg Extensions - 82x10, 89x10, 89x9
Leg Curls - 53x10, 60x10, 67x8
Standing Calf Raise Machine - 320x15, 360x15, 400x12

Invicerator
04-29-10, 12:21 am
Been busy, and haven't kept up on this like I wanted. Have one more day of strength/mass routine I thought I'd try. Didn't do the actual workout because it called for 2 sets of 2 on some exercises, and that doesn't work for me most of the time... I'm not trying to be a powerlifter, just trying to get my strength up for next routine starting next week...

Chest day-
Flat Bench - 225x6, 315x2, 225x12
Incline Bench - 225x6, 225x6, 245x5
Decline Bench - 225x6, 275x4, 225x5
Flat DB flyes - 45x11, 50x10, 55x8
Hanging leg raises - 20, 20, 20, 18
Rope Crunches - 35x20, 35x18, 42x15, 42x14
DB side crunches - 50x20, 55x20, 60x16

Leg Day-
Squat - 405x3, 455x3, 405x5
Leg Press - 705x8, 795x6, 845x5
Leg Extensions - 105x12, 115x10, 125x9
Stiff Leg Deads - 135x10, 185x10, 225x8
Lying Leg Curls - 135x12, 165x10, 180x6
Leg Press Calf Raises - 615x20, 615x18, 665x14
Sitting Calf Raises - 200x20, 290x20, 310x15

Back -
Deadlifts - 425x4, 365x5
Bent Over BB Rows - 225x6, 225x6, 245x4
V-handle Pulldowns - 97x7, 107x5, 107x5
V-handle Rows - 97x6, 97x6, 107x5
Lying leg Raises - 5x20, 5x20, 10x14, 10x12
Crunches - 20, 20, 22

Shoulders -
BB Shoulder Press - 185x6, 225x2x, 185x4
DB Press - 100x4, 95x6, 95x5
Cable Lateral Raises - 10x8, 10x8, 12.5x6
Cable Rear Delt - 7.5x8, 7.5x8, 10x6
BB Shrugs - 315x8, 315x6, 315x5
Smith Reverse Shrugs - 275x8, 275x7, 275x7

Invicerator
04-30-10, 12:56 am
Arms day-

Close Grip Bench - 225x6, 225x5, 245x3
Skull crushers - 105x6, 125x6, 125x5
V-handle pushdowns - 56x8, 61x6, 63x6
Barbell Curls - 135x5, 135x5, 135x7
DB Curls - 50x6, 60x6, 60x6
Cable 1 Arm Preacher Curls - 80x8, 90x8, 100x6
Decline Situps - 20, 25x16, 25x15, 25x14
Reverse Situps - 20, 25x15, 25x12
DB Hammer Curls - 60x8, 65x6, 65x6

Invicerator
04-30-10, 7:29 pm
Barbell Forearm Curls - 85x12, 85x12, 95x10, 95x8
Barbell Reverse Forearms Curls - 75x12, 75x10, 85x10, 85x8

Invicerator
05-03-10, 12:05 am
BB Incline Press - 185x10, 205x8, 225x6, 225x5
BB Flat Bench - 205x10, 225x8, 235x5, 225x5
Flat DB Flyes - 50x12, 55x9, 55x7
Cable Flyes (High) - 12.5x12, 15x10, 17.5x8
Immediate set of pushups to failure - 6

Abs:
Hanging Leg Raises - 20, 20, 20, 15
Rope Crunches - 35x20, 42x20, 49x13, 49x12
DB Side Crunches - 55x20, 55x20, 60x15, 65x15

Invicerator
05-03-10, 12:08 am
Squats - 275x12, 315x10, 315x8, 365x8
Leg Press - 615x10, 705x8, 755x6, 755x6
Leg Extensions - 95x10, 105x8, 105x8

Calves:
Sitting Machine - 495x20, 495x16, 495x15, 495x12

Invicerator
05-05-10, 1:23 am
Straight Barbell Curl - 115x10, 125x8, 135x6, 135x6
Machine Preacher Curl - 90x12, 100x10
Cable Preacher Curl - 120x8, 130x8
DB Hammer Curls - 55x10, 60x8, 65x8
SkullCrushers - 85x12, 105x10, 115x8, 105x8
Close Grip Bench - 155x12, 185x10, 205x8
Rope Pushdowns - 30x12, 35x10, 35x8
Barbell Forearm Curls - 85x12, 95x10, 95x8
Barbell Reverse Forearm Curls - 85x12, 85x10, 85x8

Cross Body Crunches - 20, 20, 20, 20
Decline Situps - 20, 20, 12

Invicerator
05-06-10, 1:59 am
Stiff Leg Deadlifts - 135x12, 185x10, 205x8, 205x8, 225x6
Lying Leg Curls - 120x12, 135x10, 135x10, 135x8
Wide Grip Pullups x failure - 8, 7, 6
Bent Over Barbell Rows - 185x11, 185x9, 185x9, 185x8
Seated Cable Rows - 77x10, 87x10, 87x8
Leg Press Calf Raises - 615x20, 615x20, 615x20
Smith Machine Calf Raises - 225x18, 225x16, 225x15

Invicerator
05-07-10, 2:34 am
Barbell Press - 135x12, 155x10, 155x10, 175x6
Arnold DB Press - 45x10, 55x10, 65x8
Bent Over Reverse Flyes - 30x10, 35x10
Side DB Raises - 35x10, 40x10
Barbell Shrugs - 225x12, 225x10, 225x10, 275x8
Barbell Upright Rows - 95x10, 95x10, 95x10, 95x8
Weighted Lying Leg Raises - 10x20, 10x15, 10x12, 10x12
Crunches - 20, 20, 21

Invicerator
05-09-10, 12:22 am
Incline BB Bench - 205x10, 205x8, 225x6, 225x5
Decline BB Bench - 225x9, 225x8, 245x6
Flat BB Bench - 205x10, 225x8, 225x6, 245x3
Incline DB Flyes - 50x12, 55x10, 60x6

Abs
Hanging Leg Raises - 20, 18, 16, 15
Rope Crunches - 42x20, 42x20, 49x15, 49x14

Invicerator
05-10-10, 11:54 pm
Been sick today, and took yesterday off because of it, but felt I had to go today before I start getting lazy and went as heavy as I could with my body hurting..

Squats - 275x12, 315x10, 365x8, 405x4
Leg Press - 705x10, 795x8, 885x4
Leg Press Calf Raises - 705x20, 795x15, 795x12
Leg Extensions - 105x10, 115x8, 115x8

Invicerator
05-12-10, 3:50 pm
Preacher Curl Machine - 75x12, 80x10, 90x8, 100x8
Standing DB Curls - 50x10, 55x7, 50x8, 55x6
DB Hammer Curls - 55x10, 60x8, 60x7
Skull Crushers - 85x12, 95x10, 95x8
Close Grip Bench - 205x9, 205x8, 205x8
Cable Rope Tricep Extension - 35x12, 42x10, 42x8, 42x8
Barbell Forearm Curls - 85x12, 85x10, 85x10
Reverse Foream Curls - 85x10, 85x9, 85x8

Abs
DB Side Bends - 60x20, 65x20, 70x15

Invicerator
05-13-10, 9:59 am
Stiff Leg Deads - 185x12, 205x10, 245x7
Leg Curls - 135x12, 150x10, 165x8

Back
Deadlifts - 225x10, 315x8
Wide Grip Pulldowns - 77x10, 87x8, 97x6
Cable Rows - 87x8, 77x10,
High Rows Machine - 90x10, 115x7

Invicerator
05-16-10, 8:44 am
Decline BB bench - 225x6, 205x10
Incline DB Bench - 65x10, 75x10, 90x7
Flat BB Bench - 145x10, 225x6, 275x3, 225x4
Flat DB Flyes - 50x12, 60x10, 60x8
Low Cable Flyes - 15x10, 15x9, 15x8

ABS
Rope Crunches - 42x20, 49x15, 49x15