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mchik
03-13-10, 1:35 pm
After a long absence from the forum, I am back. Not much has changed since then...I have still been hard at it in the weightroom and classroom. You can expect the same things in this journey that were in the last one...basic but tried and true lifting and eating.

To get you all up to date...

I am finishing up my sophomore year at university majoring in political science. Also, I joined the Army ROTC program and absolutely love it...I found the career that was calling my name....the military! Soon I will be 2nd Lt. Johnson!!!!

Currently I am weighing about 160. No future competition plans are set in stone or anything, but I will continue to try and gain until the end of the year.

Hope you decide to follow along with me on my journey not just in the iron game, but in life as well.

- Sumer

mchik
03-13-10, 7:05 pm
Thought I would catch everyone up on the past few weeks.

Legs.
1. Power Squat machine thingy - 5 (45s) x 20, 6 (45s) x 15
Going to 8 plates next time.
2. Hack Squats - 3 (45s) x 20, 4 (45s) x 15
3. Leg Extensions - 55 x 14 dropped to 40 x 5 dropped to 25 x ?
4. Standing Calf Raises - 12 reps
5 second negative with 5 second stretch at the bottom.
Finished with a 60 sec. static quad stretch.
6. Lying Leg Curls - rest pause: 60 x 12 + 8 + 6 = 26
7. Standing Leg Curls - 45 x 12 reps each leg
Cardio was PT @ 6:00 to 7:00 AM

Chest and Biceps
1. Smith Flat BB Bench Press - 165 x 2 x 10
static hold after last set
2. Machine Incline Press - 145 x 10, 11 (weird...???)
...chest was searing in pain
3. Pec Dec - 1 x 15
- static stretch w/ 40lb. dbs in fly position
4. Incline DB Curls - rest pause: 30s x 6 + 2 + 1 = 9
static hold after last set
5. Alternate Hammer Curls - 40s x 8
- static bicep stretch

Wednesday - just PT in the AM

Back.
WG pullups - rest pause: bodyweight x 8, 3, 3 = 14
- followed by 10 partial reps
CG pulldowns - rest pause: 105 x 8, 5, 4 = 17
- followed by 10 partial reps
Chest supported t-bar rows - 45 x 2 x 8
Hammer Strength Hi Row - 45ps x 15, 70ps x 9
-followed by 13 partial reps
Deadlifts - 225 x 6, 255 x 0...half rep
Focused on really contracting my back and controlling the negative portion of the movements

Delts and triceps.
1. Seated DB Press - rest pause: 55s x 11 + 6 + 4 = 21
2. Machine Laterals - rest pause: 60 x 7 + 4 + 3 = 14
- dropped to 30 for 15 more reps
- static hold w/ 30
3. Bent over rear db laterals - 27.5s x 2 x 15
4. BB shrugs - 185 x 12, 235 x 10 dropped to 185 x 10 dropped to 135 x 10
Shoulder stretch
5. smith close grip bench: rest pause - 135 x 11 + 7 + 4 = 22
- static hold
6. tricep pushdowns widowmaker....don't know how many reps...a lot lol
- tricep stretch
Cardio - 40 min ruck march @ PT 6 to 7 AM

mchik
03-13-10, 7:07 pm
Legs
1. Leg Press - (not including sled weight) 490 x 17, 535 x 10
2. Smith machine squats - 225 x 15, 275 x 5 dropped to 225 x 5 dropped to 135 x 15
3. Single Leg extensions - rest paused: 25 x 15 + 6 + 5 = 26
w/ static hold after last set
- quad stretch
4. BB good mornings - 115 x 12, 120 x 10
5. Single Lying leg curls - rest paused: 25 x 7 + 3 + 1 = 11
w/ static hold after last set
6. Seated Calf Raises - 45 x 10
PT 6 to 7 AM for cardio

Chest and biceps.
1. Smith Incline Bench - 135 x 12, 8
followed up last set w/ partials and static hold
2. Flat DB Bench - 75s x 6, 4
3. Flat DB Fly - 45s x 10
chest stretch
4. Preacher Machine Curls - rest pause: 55 x 8 + 4 + 3 = 15
followed by partials and static hold
bicep stretch
I am loving this low volume approach. I feel that I am accomplishing more with 5 sets for chest then when i was doing 15.

Wednesday - PT from 6 to 7 AM

Back.
1. rack chins: rest paused - bodyweight x 12 + 6 + 5 = 23
followed by a set of partial reps...gives a really good pump
2. WG pulldowns: rest paused - 115 x 7 + 4 + 3 = 14
follwed by a set of partials
3. BB rows - 135 x 10, 8
really squeezed my back at the top and had as low, controlled negative portion of the movement...lighter weight, but better quality reps
4. Hammer Strengh Iso lateral row - 70ps x 12, 90ps x 9/8
5. Rack Deadlifts - 275 x 10, 315 x 4

Delts and triceps.
1. Smith Seated Overhead Press - rest pause 135 x 7 + 4 + 3 = 14
- static hold
2. Machine Lateral raises - rest pause 65 (last week 60) x 7 + 4 + 3 = 14
- static hold
3. Bent over rear db laterals - 30s (27.5s last week) x 15, 12
4. DB Shrugs - 85s x 17, 90s x 15
- shoulder stretch
5. EZ bar skull crushers - rest pause 30ps x 7 + 3 + 1
6. one arm overhead rope extensions - 1 x 21 each arm
- tricep stretch
Cardio - 40 min ruck march at PT

mchik
03-13-10, 7:16 pm
Diet is like this...

Meal 1: 5:15 AM - 1 scoop whey (24g), 20 oz. Gatorade (34g. carbs)
PT
Meal 2: 7:30 AM @ cafeteria - eggs, fruit, cereal or toast w/ some jelly, skim milk
Meal 3: 11:30 AM - about 40g. protein from packaged tuna or chicken, 2/3 cup oatmeal or easy mac (don't judge me lol)
Meal 4: pre-lifting @ 3:30 PM - 1 scoop whey, 1 nutri-grain bar
Meal 5: @ cafeteria post workout - differs but for example, turkey sandwich, veggies, gatorade
Meal 6: before bed - 1 cup fat free cottage cheese, natty pb sandwich on wheat

It differs slightly on days that we don't have PT, but you get the idea.

mchik
03-14-10, 9:38 pm
APFT at 0600 tomorrow morning. Got 294/300 last time...going for a perfect score this month! Then it's legs in the afternoon.

ghost
03-14-10, 9:40 pm
subbbbbbbbbbbbed!

C.Coronato
03-15-10, 1:49 pm
Welcome my man, thats great. ROTC has got to be an awesome experience, i always wished i had done that. Subbed for sure.

ghost
03-15-10, 3:39 pm
Welcome my man, thats great. ROTC has got to be an awesome experience, i always wished i had done that. Subbed for sure.

ttl, you obviously have not actually met Sumer... She is more of an animal than most guys i know.

NaturalTrainee
03-15-10, 3:44 pm
I hate the military.

atrain11b
03-15-10, 4:36 pm
SUBBED. So far this journey looks great. Hit me up if you got any military questions!

mchik
03-15-10, 7:46 pm
SUBBED. So far this journey looks great. Hit me up if you got any military questions!

Thanks! I have a lot of questions that I will definitely hit you up on.


ttl, you obviously have not actually met Sumer... She is more of an animal than most guys i know.

Haha thanks ghost...I just do what I can.


Welcome my man, thats great. ROTC has got to be an awesome experience, i always wished i had done that. Subbed for sure.

Girl...lol. Glad you are following.

mchik
03-15-10, 7:53 pm
APFT (Army Physical Fitness Test) this morning @ 6.
Pushups: 70
Sit-Ups: 70 (gotta improve on these)
2-mile run: 13:56
Maxed everything but my sit-ups giving me a score of 292/300. I did 2 less sit-ups than last time :( There is one more test in April, and I am making it my goal to max the sit-ups no matter what! HOOAH!

Legs. LW = last week; TW = this week
1. Power Squat Machine
LW: 5 plates (45) x 20, 6 plates x 15
TW: 7 plates x 20, 8 plates x 10

2. Hack Squats
LW: 3 plates x 20, 4 plates x 15
TW: 4 plates + 25 x 17, 5 plates x 12

3. Leg Extensions
LW: 55 x 14
TW: 70 x 16

- Static Quad Stretch

4. Standing Calf Raises (done DC style)
LW: 55 x 12
TW: 70 x 13

5. Lying Leg Curls (done in rest/pause fashion)
LW: 60 x 12 + 8 + 6 = 26
TW: 65 x 10 + 5 + 4 = 19 w/ static hold after last set

6. Standing Leg Curls
LW: 45 x 12
TW: 50 x 8

- Hamstring Stretch

mark
03-15-10, 8:37 pm
Congrats on the APFT.
What MOS/Specialty are considering for when you Commission?


Go Navy... Beat Army,
mark

mchik
03-15-10, 9:02 pm
Congrats on the APFT.
What MOS/Specialty are considering for when you Commission?


Go Navy... Beat Army,
mark

My #1 pick is Military Police Officer...being female it seems like that would be the closest to combat arms I could get. Plus, if I don't make a full career out of the Army, I would like to become a police or parole/probation officer. MI and Signal Corps are high on the list too.

atrain11b
03-15-10, 11:22 pm
Excellent work on that PT test. I struggle with situps too. The key for me is to do more of them and often, and a whole lot of flutter kicks. Nice run too. Then to follow it up with Leg Day is awesome. Keep it up.

mark
03-16-10, 3:04 am
My #1 pick is Military Police Officer...being female it seems like that would be the closest to combat arms I could get. Plus, if I don't make a full career out of the Army, I would like to become a police or parole/probation officer. MI and Signal Corps are high on the list too.

Can't speak for MPO, but I have had the oppurtunity to work with a lot of MI and a handful of Signal Corps folks, and almost all of them have been great people to work with... And there are a lot of options within each of those fields as well... Signal Corps has the potential to get you closer/more involved with the combat arms side of the house as well, with MI being right up there... And both MI and SigCorps also have a ton of career options outside the Army as well.

Good Luck with ROTC...

deanna7272
03-16-10, 8:11 am
Glad to see you back!!!!

Subbed again!!!

mchik
03-16-10, 11:12 pm
Chest and Biceps today.

1. Smith Flat Bench Press
LW: 165 x 2 x 10
TW: 170 x 12, 10
Followed by partials and a static hold.

2. Incline DB Press
LW: N/A
TW: 65s x 2 x 8

3. Flat DB Fly
LW: 45s x 10
TW: 45s x 12

- Static Chest Stretch

4. Incline DB Curls - rest/pause
LW: 30s x 6 + 2 + 1 = 9
TW: 30s x 7 + 3 + 3 = 12
Followed by a static hold. Going for the 35s next time this exercise comes around.

5. Alternate Hammer Curls
LW: 35s x 10
TW: 35s x 12

Did some ab work and sprints for PT this afternoon after our recon lab...I say hiking up a mountain in the woods on the mission counts too LOL :) And in case you were wondering...it was a success; we weren't detected and there were no friendly casualties.

Nothing tomorrow. 10 mile road march on Thursday! :)

mchik
03-18-10, 8:49 pm
Finished the ruck march in 2 hours 37 minutes. My first 10 miler! It was a great overall effort by the entire battalion...no one fell out.

It's back day tomorrow.

mchik
03-20-10, 2:03 pm
Friday - Back
1. New Hammer Strength Deadlift Machine
275 x 10
315 x 6

2. WG pullups
Rest Pause: bodyweight x 7 + 3 + 3 = 13
Partial reps followed.

3. CG Pulldowns - 115 x 10 + 5 + 4 = 19

4. Bent over rows on the deadlift machine
145 x 10, 8

5. Seated Cable Rows - 1 set x 15

Today - Delts and triceps
1. Seated DB Overhead press -60s x 7+4+1 = 12
2. DB Laterals - 35s x 13 + 9 + 7 = 29
3. Reverse Pec Dec - 100 x 10
4. Smith CGBP - 145 x 7 + 4 + 4 = 15
5. Overhead rope extensions - 1 x 11

Spring break is here! woohoo. Just cardio tomorrow. legs monday.

mchik
03-22-10, 7:33 pm
Today...legs.

1. Leg Press - 555 x 12, 580 x 7
2. Squats - 230 x 2 x 8
3. Walking DB Lunges - 50s x 15 steps, 12 steps....ass was on fire.
- Quad Stretch
4. 45 degree Calf Raise Machine - 45ps x 15
5. Seated Leg Curls - rest pause: 90 x 9 + 4 +3 = 16
- followed by static hold and ham stretch.

Did some hill sprints earlier in the day for cardio...about 15 minutes. Tomorrow is chest and biceps.

mchik
03-23-10, 7:14 pm
Chest and biceps.

LT: last time
TT: this time

1. Smith Incline Bench Press
LT: 135 x 12, 8
TT: 145 x 10, 9, static hold

2. Flat Machine Bench Press
LT: N/A
TT: 55ps x 10, 9

3. Flat Cable Fly
LT: N/A
TT: 15ps x 15

- Static chest stretch

4. Incline DB Curls - 35s x 5 + 3 + 1 = 9, static hold

5. Alternate DB Hammer Curls - 35s x 14

Followed up with some abs. No cardio today. Just cardio tomorrow. Diet is pretty much same as yesterday.

- Static bicep stretch

mchik
03-24-10, 6:30 pm
Cardio today...everything done w/ 35 lb ruck sack.

10 hills
5 sets of stairs
1 mile of jog straights/walk curves

Did abs as well.

Back tomorrow. Delts/triceps/traps/cardio Friday.

I'm thinking about trying out for cross country...I know I'm fast enough.

mcbeast
03-24-10, 6:59 pm
I hate the military.

A bit uncalled for my friend.


APFT (Army Physical Fitness Test) this morning @ 6.
Pushups: 70
Sit-Ups: 70 (gotta improve on these)
2-mile run: 13:56
Maxed everything but my sit-ups giving me a score of 292/300. I did 2 less sit-ups than last time :( There is one more test in April, and I am making it my goal to max the sit-ups no matter what! HOOAH!

Legs. LW = last week; TW = this week
1. Power Squat Machine
LW: 5 plates (45) x 20, 6 plates x 15
TW: 7 plates x 20, 8 plates x 10

2. Hack Squats
LW: 3 plates x 20, 4 plates x 15
TW: 4 plates + 25 x 17, 5 plates x 12

3. Leg Extensions
LW: 55 x 14
TW: 70 x 16

- Static Quad Stretch

4. Standing Calf Raises (done DC style)
LW: 55 x 12
TW: 70 x 13

5. Lying Leg Curls (done in rest/pause fashion)
LW: 60 x 12 + 8 + 6 = 26
TW: 65 x 10 + 5 + 4 = 19 w/ static hold after last set

6. Standing Leg Curls
LW: 45 x 12
TW: 50 x 8

- Hamstring Stretch

Amazing work on that pt test! Welcome back

mchik
03-25-10, 7:37 pm
Back.

1. Rack Deads - 275 x 12, 315 x 1
2. Rack Chines - bodyweight + 10lbs x 10 + 4 + 3 = 17, partials, static hold
3. WG pulldowns - 130 x 10 + 4 + 3 = 17, partials
4. 1 arm DB rows - 70s x 2 x 10
5. Seated Cable Rows - stack x 11, 10

mchik
03-27-10, 3:07 pm
Yesterday.

1. Seated Machine Overhead Press - 130 x 6 + 2 + 2 = 10, static hold
2. DB lateral raises - 40s x 12 + 10 + 8 = 30, static hold w/ 10 lb plates
3. Reverse Pec Dec - 110 x 2 sets
4. Ez bar skull crushers - 32.5ps x 6 + 2 + 1 = 9
5. straight bar pushdowns - 1 x 18
Finished up with shrugs, stretching, and abs.

Did 20 minutes of sprinting for cardio. My shoulders have responded especially well to this type of training. Good stuff! Completely off tomorrow...just rest and food....and back to school :)

mchik
03-29-10, 6:52 pm
Legs.

PT @ 6AM
- literally about 1000 pushups/dips
- "wheelbarrows" this is where your partner holds your legs and you "walk" on your arms down the length of the basketball court...fun stuff :)
- about 20 minutes of sprinting/striding hills (rest was jogging back down)

1. Powersquat Machine
LT: 7p x 20, 8p x 10
TT: 8p x 12, +25 x 8

2. Hack Squats
LT: 2pps + 25 x 17, 5p x 12
TT: 5p x 17, + 25 x 10
In all honesty, I'm only going parallel so I should lighten up the weight some and go all the way down...on the other hand, every week after this workout my quads are very sore...?

3. Leg Extensions
LT: 70 x 16
TT: 75 x 14

Quad Stretch

4. Lying Leg Curls
LT: 65 x 19 rest paused
TT: 70 x 14 rest paused

5. Standing Leg Curls
LT: 50 x 8
TT: 50 x 10

6. Seated Calf Raises - 1 set x 15 reps DC style

mchik
03-31-10, 5:56 pm
Chest and Biceps.

PT @0600
A lot of line drills and ab work.

1. Smith Flat Bench Press
LT: 170 x 12, 10
TT: 175 x 8, 6

2. Incline Machine Press
LT: 145 x 11, 10
TT: 155 x 11, 9

3. Pec Dec: 1 x 9

4. Preacher Machine Curls
LT: 55 x 15 rest paused
TT: 65 x 11 rest paused

5. Crossbody Alternate Hammer Curls - 40s x 20

mchik
04-03-10, 4:05 pm
Yesterday PT on your own since it was Good Friday. Rucked for 35 minutes with 35lbs. Wore tennis shoes no boots. Covered close to 3 miles.

Today.
1. Seated DB Press
LT: 60s x 11 rest paused
TT: 65s x 4 + 60s x 4 + 2 = 10
Going to get the 65s for the entire set next time.

2. Machine Side Laterals
LT: 65 x 14 rest paused
TT: 75 x 14 rest paused

3. Rear DB Laterals
LT: 30s x 15, 12
TT: 35s x 2 x 10

4. Smith CGBP
LT: 150 x 15 rest paused
TT: 165 x 15 rest paused

5. Dips: bodyweight x 15

Did 5 sets of weighted rope crunches and 20 minutes of high intensity intervals on the elliptical afterwards. Good day overall.

mark
04-03-10, 11:23 pm
solid job on the ruck march...

you keep up this pace, and from the physical fitness stand point, you'll give your troops some solid motivation to look up too... don't forget to develop your other aspects so you're as well rounded as can be...
If you keep up what you're doing, i wouldn't be surprised if you kick many of your enlisted butts with all that you can as of now.


Keep Up The Solid Work,
mark

mchik
04-05-10, 7:18 pm
PT this morning
- 4 supersets of pushups/dips x 30 seconds
- 4 wheelbarrows
- 20 minute run...not sure what the distance was. There were a couple of nice hills along the way

Legs.
1. Squats
LT: 230 x 2 x 8
TT: 235 x 10, 240 x 6

2. Leg Press
LT: 580 x 7
TT: 580 x 7, 5pps x 10 dropped to 4pps x 10 dropped to 3pps x 10 dropped to 2pps x 10 dropped to 1pps x 10 single leg

3. Walking DB Lunges
LT: 50s x 15, 12
TT: 55s x 10, 8

4. Seated Leg Curls
LT: 90 x 16 rest paused
TT: 100 x 15 rest paused

mchik
04-05-10, 7:19 pm
solid job on the ruck march...

you keep up this pace, and from the physical fitness stand point, you'll give your troops some solid motivation to look up too... don't forget to develop your other aspects so you're as well rounded as can be...
If you keep up what you're doing, i wouldn't be surprised if you kick many of your enlisted butts with all that you can as of now.


Keep Up The Solid Work,
mark

Thanks Mark! Glad you stopped by. You bet I'm gonna try my hardest and learn all I can to be the best Soldier/Officer I can be.

mchik
04-07-10, 3:41 pm
Yesterday.

1. Smith Incline Bench Press
LT: 145 x 10, 9
TT: 150 x 9, 155 x 8
- static hold
I used a different smith machine last time...not sure how much of a difference that makes?

2. Flat DB Bench Press
LT: 75s x 6, 4
TT: 75s x 8, 6

3. Incline DB Fly: 45s x 13

4. Incline DB Curls
LT: 35s x 9 Rest Paused
TT: 35s x 8 Rest Paused
- Static hold

5. Alternate Hammer Curls
LT: 35s x 14
TT: 40s x 14

Chest and Bicep stretches afterwards. Also did 20 minutes of high intensity intervals on the elliptical for 16 minutes (1 minute sprint/1 minute "rest" x 8)

Also had some remedial PT after lab...I did ab work for 20 minutes.

Last but not least, here was my diet.
Meal 1: eggs (dont know how many), 1 banana, 1 bowl of chex cereal w/ skim milk (at cafeteria)
Meal 2: baked tilapia, turkey sandwich on wheat, a lot of veggies (at cafeteria)
Meal 3: 1 can of tune, 1 apple
Meal 4: about 4 oz of chicken, 1/2 cup of oatmeal w/ a little bit of honey
Meal 5: (post workout): 1 scoop whey, 20 oz. gatorade
Meal 6: 1 cup greek yogurt, spoon of peanut butter

PT this morning. Did line drills, sprints, hills, and abs.

mchik
04-12-10, 10:39 am
I had a long but very fun weekend running STX (situational training exercise) lanes for ROTC. We did 12 hours (6 lanes) Saturday and one big patrolling lane on Sunday. I wasn't being evaluated but went just to get some experience and learn, which I did. I'm going to hit legs and do some cardio on my own today. We had no PT this morning. Hopefully the workout will go well after getting about 4 hours sleep and eating the ever-so-nutritious MREs over the weekend. I love it! :)

mchik
04-13-10, 2:44 pm
A bit of a frago on this week's plans. I am going to go ahead and do a bit of a "cruise" from my HIT training this week. Next week I will be doing what I have been previously....if it's not broke, don't fix it. That will give me another 6 week blast before I leave for a 28 day ROTC training camp where I probably won't get to see a weight.

So yesterday. Legs and cardio...off day from PT since we had stx all weekend.
Cardio: 40 minute run...not at my 2 mile pace, but pretty decent pace probably got about 5 miles in
Quads
1. Front Squats: 135 x 15, 155 x 10, 165 x 6
2. Horizontal Leg Press Machine - 400 x 2 x 10
3. Single Leg Extensions - 40 x 2 x 15 each leg
4. Smith BB Lunge - 35ps x 2 x 12 each leg

Today: Delts, cardio, abs

mchik
04-14-10, 9:50 pm
Hit delts yesterday.
1. Seated DB Press: 60s x 3 x 8-6
2. Single Arm Cable Laterals - 3 x 12-10
3. Alternate Front DB Raise - 30s x 15, 35s x 2 x 12-10
4. Reverse Pec Dec - 3 x 15-10
Cardio: treadmill intervals - 1 min. walk/1 min. stride x 8. total of 16 minutes...really good workout.

Today = Back
1. WG pullups - bodyweight x 3 x 10-8
2. CG Pulldowns - 145 x 6, 5, 130 x 8
3. BB Rows - 160 x 3 x 10-8
4. 1 arm DB Rows - 80s x 3 x 10-8
5. DB pullovers - 60s x 3 x 12-10
PT this morning at 0600. Line drills, hills, abs.
- will do lower back work w/ hams on friday

Tomorrow is chest, abs, and cardio.
Right now I am doing 2-3 extra days of cardio on my own outside of PT (total of 5 to 6 days/week). I need to be able to run a good 5 to 6 miles at an 8 to 9 minute/mile pace (which I can already do fairly easily I'm pretty sure) to be certain I make a really good first impression on my cadre at training camp this June. That is the reason for the running/cardio madness if you were curious.

mchik
04-22-10, 8:43 pm
Today.
1. Flat BB Bench
155 x 5
165 x 5
170 x 3
175 x 3
185 x 3

2. Seated Military Press: 115 x 3 x 5

3. Incline DB Press: 65s x 11, 7

4. Giant Set of: DB laterals, front straight bar raises, reverse pec dec x 2

5. BB Skull Crushers: 70 x 8, 75 x 2 x 6

Finished with abs.

PT and other cardio throughout the week as well.

mchik
04-26-10, 7:50 pm
344/300 on the PT test! Finally got those situps and qualified for bonus land :)

Arms, abs, and a run tomorrow.

mchik
07-12-10, 12:37 pm
I'm finally back from my training in Ft. Knox. I had a great time...learned so much and made a ton of new friends! So now it is back to the weight room today. It should be interesting since I didn't even get to see a weight for over a month lol.

mchik
07-13-10, 10:48 pm
Monday - Arms
1. CGBP s/s with Seated DB Curls
115/30s x 3 x 6-12
2. EZ Bar Curls s/s with Tricep Extension Machine
15ps/50 x 3 x 8-12
3. Dips s/s with Preacher Curl Machine (single arm)
bodyweight/15 x 8-12
Cardio: 20 minutes intervals on treadmill

Tuesday - Chest
1. Decline Hammer Strength - 2pps x 3 x 5-8
2. Smith Incline BB - 45ps x 3 x 8
3. Cable Crossover - 3 sets
4. Vertical Machine Press s/s with Pushups - 2 sets
Cardio - 6 x 400 meter stride/sprint
...did abs as well.

Back/abs/cardio tomorrow.

mcbeast
07-13-10, 10:49 pm
What were you doing at Ft.Knox?

mchik
07-14-10, 1:58 pm
What were you doing at Ft.Knox?

An ROTC training program called LTC (Leader's Training Course)...one of the very few co-ed training programs there if that is why you were asking.

mchik
07-18-10, 4:57 pm
I ended up working legs Wednesday.
1. Single leg extensions s/s with single lying leg curls - 3 x 15
2. Single leg press s/s with seated leg curls - 3 x 15
3. Hack Squats s/s with lying leg curls - 3 x 15
4. Smith machine lunges s/s with walking lunges - 3 x 12/20
Finished with some ab work.

Just did cardio Thurs = 4 mile run in the morning. Friday is shoulders/back/abs and mile repeats for cardio.

Friday = Shoulders/back/abs
1. Rack chins w/ seated db press - 4 x 8-12
2. Wide grip pulldowns w/ one arm cable laterals -4 x 8-15
3. Machine rows w/ alternate front db raises - 4 x 8-12
4. Back extensions w/ rear db laterals - 4 x 15
Finished with abs and cardio.

Arms and a run on Monday.

mcbeast
07-18-10, 6:17 pm
Good stuff, Im tasked out on Warrior Forge at Ft.Lewis, the biggest ROTC program there is, to my knowledge.

mchik
07-19-10, 12:17 am
Good stuff, Im tasked out on Warrior Forge at Ft.Lewis, the biggest ROTC program there is, to my knowledge.

Ah yes...LDAC or LDACistan as we Cadets like to refer to it as lol...I will be up there sometime next summer.

mcbeast
07-19-10, 3:35 am
Ah yes...LDAC or LDACistan as we Cadets like to refer to it as lol...I will be up there sometime next summer.

Good Stuff, I will be sweating my ass off in Cuba, haha.

mchik
07-19-10, 6:07 pm
Arms.

1. Alternate DB Curls - 35s x 3 x 12
2. Cable Rope Hammer Curls - 3 x 15-10
3. Cybex Machine Preacher Curls - 3 x 10-8
4. CGBP - 115 x 3 x 10-6
5. Incline DB Skull Crushers - 25s x 3 x 12-8
6. One Arm Overhead Rope Extensions - 2 x 15-12
Cardio = 10 treadmill intervals
Good day!

Chest and cardio tomorrow.

mchik
07-20-10, 8:15 pm
I trained back today...triceps were too sore for chest.
1. Wide grip pullups - 4 x bodyweight x 8-4
2. One arm hammer strength rows - 70ps x 4 x 10
3. Smith machine barbell rows - 50ps x 4 x 10-8
4. wide grip pulldowns - 4 x 12-8
Finished with abs and 6 x 400 meter repeats for cardio. Legs, abs, and no cardio tomorrow. I think I have finally decided when I will compete...either April or August of 2012...right before or soon after I graduate with my BA and commission as a 2LT....I believe that will be the best timing.

mchik
07-22-10, 5:12 pm
Legs.

1. Smith Machine Squats - 185 x 12, 205 x 3 x 12
2. Unilateral Leg Press - 4 x 12-8
3. Unilateral Leg Extensions - 2 x 15
4. Glute Kickback Machine - 2 x 15
5. Seated Leg Curls - 4 x 12-8
6. Lying Leg Curls - 4 x 12 (last set 3x dropset)

Today's training.

1. Seated DB Shoulder Press - 50s x 4 x 12-6
2. One Arm DB Laterals - 30s x 3 x 12
3. Seated DB Laterals - 25s dropped to 15s x 2 x 10 each weight
4. Front Plate Raise - 25 x 3 x 15
5. One Arm Rear Cable Laterals - 3 x 15
Did abs and ran afterwards.

Chest, abs, and cardio tomorrow; off all weekend. I have a 5k race next Saturday...I get a free t-shirt for participating lol.

mchik
07-26-10, 9:12 pm
Chest on Saturday.
1. Smith Incline Bench - 135 x 4
2. Flat BB Bench - 135 x 4
3. Incline DB Fly - 40s x 3 x 12-10
4. Pec Dec - 3 x 15
Did abs after my run that morning.

Today was arms.
1. EZ bar skull crushers - 25 per side x 3 x 8-5
2. One arm overhead db extension - 20s x 3 x 15-12
3. straight bar pushdowns - 3 x 15-12
4. BB curls - 65 x 3 x 5-3
5. Incline db curls - 25s x 3 x 8-5
6. One arm db preacher curls - 20s x 2 x 10
Did 20 minutes of HIIT cardio on the elliptical and abs.

Back and probably cardio tomorrow.

mchik
08-03-10, 4:55 pm
24:52 on the 5k.

Back.

1. Wide Grip Pullups - bodyweight (160) x 8, 8, 6
- switched to close grip on the assistance machine x 12, 10
2. Smith Machine Bent Over BB Rows - 185 x 4 x 12-8
3. Wide Grip Pulldowns - 3 x 10
- switched to close grip - 3 x 10
4. one arm DB rows - 70s x 2 x 12
5. DB Pullovers - 60 x 2 x 12

I did sprint intervals on the treadmill yesterday...10 repeats...the usual. Tomorrow is arms, abs, and some cardio at the track.

machineman
08-03-10, 5:14 pm
glad to see you back, Sumer!!

mchik
08-04-10, 11:25 am
glad to see you back, Sumer!!

Thank you so much! It's great to be back :) You can't beat the Animal family!

mchik
12-10-13, 1:37 pm
It's been a very long time since I updated this thread...now is as good a time as ever to pick it back up I guess.

12/09/13: Legs
1. Lying Leg Curls: 2 warmups x 20,12; 80x14; 90x10; 90x9; 35 partials
2. Leg extensions with 5 sec. hold: 2 x 10
3. Leg Press: 3 x 18 (6 feet close/6 medium/6 wide) @ 190 per side
4. BB SLDL: 195 x 8, 6

deanna7272
12-10-13, 2:09 pm
Well, we are still here...lol
Glad to see ya back!!!
Hope all is well!!

mchik
12-10-13, 9:37 pm
12/10/13
Chest/Shoulders
1. Flat BB Bench: 4 sets x 12-8
2. Decline BB Bench: 3 x 12
3. Incline Machine Press: 3 x 8
4. Flat BB Bench w/ pause: 3 x 8-6
5. Side DB Lateral Raises w/ pause and 3 sec. negative: 5 x 8
6. Rear Delt DB Laterals: Dropsets - 4 x 20-15

Did conditioning this morning as well. I hate using the word "cardio." Conditioning is functional...I think that's a better description of what I do.

Since my last post 3 years ago (shame on me) I have graduated college and entered the active duty Army as a commissioned Officer in the Military Police Corps. Life is good :)

mchik
12-12-13, 4:43 pm
Typical day of eating on a training day...

#1: 4 eggs, apple
#2: 6 oz. chicken, avocado, veggies
#3: meal replacement bar (at work pre-training)
Pre-WO: Shock Therapy
Post Training: Torrent (has been a PWO staple for me since 2007)
#4: 6 oz. beef (I managed to score grass fed at a good price), sweet potato, veggies
#5: 16 oz. almond milk, whey, almond butter

Comes out to about 175g. protein, 250g. carbs, 90g. fat, 2500 calories. I use coconut oil when needed to grease pans and stuff for cooking. Also, I've been throwing in Uni-Liver with most meals, and take some fish oil in the morning. Nothing fancy.

Cardio this morning: Row 1000 meters, 21/15/9 reps of Kettlebell swings and deadlifts, 1000 meter row.
Hitting back after work.

mchik
12-12-13, 9:24 pm
12/12/13: Back

1. One Arm DB Rows: 80 x 12, 90 x 10, 100 x 6
2. Wide Grip Seated Cable Rows: 3 x 12-6
3. Hammer Strength Machine Shrugs: 2 x 25
4. Back Extensions: bodyweight x 3 x failure
5. Pullover Machine: 2 x 15 with 3 second squeeze and slow negative

Arms tomorrow.

mchik
12-14-13, 2:57 pm
Arms.

1. Rope Extensions: 3 x 15-6
2. Cable Kickbacks: 3 x 8
3. Dips: Bodyweight x 3 x failure...didn't count
4. Incline EZ Bar Skull Crushers: really focused on the stretch...4 x 10-6
5. BB Curls w/ 3 sec. negative: 3 x 12-6
6. DB Curls: 6 palms up, 6 hammer x 2 sets
7. 1/2-1 rep preacher curls: 2 x 8

Did some conditioning as well.

mchik
12-23-13, 11:37 am
So I've made it my goal to compete in women's physique at the 2014 Southwest Muscle Classic in Las Vegas on August 30th. I'll do my best to keep up with posting my daily training and progress updates as the weeks go by. 36 weeks out.

TGoetsch
12-23-13, 11:44 am
So I've made it my goal to compete in women's physique at the 2014 Southwest Muscle Classic in Las Vegas on August 30th. I'll do my best to keep up with posting my daily training and progress updates as the weeks go by. 36 weeks out.

HELL yeah! Do work and get it!!!

mchik
12-23-13, 8:41 pm
Doing some higher volume stuff for a little while and mixing up my training split.

Chest/Shoulders/Triceps
1. Incline DB Press: 60s x 12, 65s x 10, 70s x 8, 75s x 4
2. Nautilus Plate Loaded Incline Press: 185 x 8 x 6...slow negatives
3. DB Side Lateral Raises: 35s x 7 x 8...last set ran the rack to 10s
4. Rope Pushdowns: 8 sets of 10 w/ a 3 sec hold on each rep.

mchik
12-24-13, 5:52 pm
Christmas Eve Workout:

1. Smith Machine BB Rows: 155 x 8, 175 x 8, 185 x 6 x 8
2. Pullups: bodyweight various grips: 6 sets
3. Pulldowns: various grips: 6 sets
4. DB Shrugs: 80s x 3 x 12 with squeeze at top
5. Machine Preacher Curls: 1/2-1 reps: 4 sets of 8
6. Deadlifts: 185 x 50 (not all in one set) I just did little sets until I got to 50 as quickly as I could....really sucked.

I hope everyone has a lovely Christmas. I will be flying home for New Year on Friday.

knotahumanbeing
12-24-13, 7:40 pm
12/10/13
Chest/Shoulders
1. Flat BB Bench: 4 sets x 12-8
2. Decline BB Bench: 3 x 12
3. Incline Machine Press: 3 x 8
4. Flat BB Bench w/ pause: 3 x 8-6
5. Side DB Lateral Raises w/ pause and 3 sec. negative: 5 x 8
6. Rear Delt DB Laterals: Dropsets - 4 x 20-15

Did conditioning this morning as well. I hate using the word "cardio." Conditioning is functional...I think that's a better description of what I do.

Since my last post 3 years ago (shame on me) I have graduated college and entered the active duty Army as a commissioned Officer in the Military Police Corps. Life is good :)

Congrats LT. Big Ooh Rah from your Marine brethren.


So I've made it my goal to compete in women's physique at the 2014 Southwest Muscle Classic in Las Vegas on August 30th. I'll do my best to keep up with posting my daily training and progress updates as the weeks go by. 36 weeks out.

Best of luck! You got this in the bag!

Rob

mchik
12-26-13, 6:44 pm
Shoulders:

1. Rear DB Laterals: 25s x 4 sets of 20
2. Side DB Laterals: 30s x 3 sets of 21
3. Machine Side Laterals...slow negative on these: 3 x 10
4. Hammer Strength Shoulder Press: 45ps x 1 Rest Pause set 12 reps
5. Rear Cable Laterals: 2 x 15 full reps followed by 10 partials

Did some conditioning afterwards.

Malloy1344
12-27-13, 7:49 am
Well hello old Friend! Nice to see you are back on the Forum as well!

mchik
12-29-15, 6:45 pm
As the title says. Getting ready for a regional show April 9th then the Jr. USAs May 20-21. A little under 15 weeks out.

Sunday - Chest/Calves
Cable Crossover - 2 x 20 (warmup)
Incline DB Press - Worked up to 75s x 10. 4 working sets total.
Flat BB Bench - 135 x 4 sets. 1 1/2 reps (go halfway, come down, all the way up = 1 rep)
Incline Fly s/s with Incline DB Press: 30s x 15-20 for both exercises. 3 sets
Seated machine press s/s with pec dec: 3 sets
Seated Calve Raise: 7 x 10lb. plates per side...drop one plate per set in a superdropset fashion...still sore

Monday - Back
Pullovers - 2 x 20 (warmup)
BB Rows on Smith machine - 185 x 4 sets
One arm t-bar row (meadows rows) - 45 x 4 sets each side
Wide Grip Lat pulldowns - 5 sets: 15-8 reps
Seated underhand grip row - 3 sets, 15 reps
DB Pullovers - 50 x 2 x 15 reps

Legs (quad focus) tonight.

What the diet is looking like right now...weight is about 175.
Meal 1: 35 g. whey, 1/3 cup frozen blueberries, 2/3 cup oatmeal, 1/4 cup greek yogurt
Meal 2: 4 oz. turkey, 1 cup rice, veggies
Meal 3: 4 oz. lean beef, veggies
Meal 4: 35 g. whey, 1/3 cup oats, 1 banana
Pre Workout
Intra Workout: Gatorade and BCAAs
Post Workout Shake: BCAAs, 6 oz. grape juice, creatine
Meal 5: 4 oz. chicken, 1.5 cups rice
Meal 6: 4 oz. chicken, 1/5 cups rice

Cardio 3 x week @ 20 min.

deanna7272
12-29-15, 6:59 pm
Yep, why not?? :)

Stage for this chunky monkey again this year also... Lol

Hope all is well....

mchik
12-29-15, 9:41 pm
Just knocked out legs.

1. Leg extension pre-exhaust: 2 x 20 (warmup)
2 x 15, 2 x 21s
2. Squat Machine (I don't know what brand but who cares): worked up to 4 and 1/4 plates per side x 4 sets x 10 reps
3. Hack squats s/s with front squats: 4 sets each...the front squats turned into bodyweight squats the last two sets
4. Leg Press - 1 x 50 x 45lbs. per side
5. walking lunges - 3 sets x 20 steps
6. Standing leg curls - 4 sets x 10 each leg

I hit hamstrings more thoroughly with my second back day later in the week.

mchik
12-30-15, 10:11 pm
Shoulders tonight

1. Side DB Raises
30s x 15 dropset to 15s x failure: 5 sets

2. Rear Delt DB Laterals (lay on decline bench)
Same rep scheme as above

3. Seated DB Press: 60s x 5 x 12-8

4. Superset Seated Machine Press w/ Upright Rows: 4 sets x 15 reps each exercise

Finished up with 5 sets of shrugs. Cardio has been bumped up to 30 min x 4 days/week. 15 min on stair stepper then 15 min on treadmill.

Pale Rider
12-31-15, 8:28 pm
Happy new year

mchik
01-03-16, 6:06 pm
Trained arms on Saturday and Hams/Back today.

1. Lying leg curls: 4 x 15
2. Seated leg curls 21s: 4 sets
3. Wide stance hack squats: 2 pps x 15 x 4 sets
4. Smith machine bb lunges: 3 sets each leg x 15
5. DB SLDLs: 55s x 4 x 12-8 reps
6. Lat pulldown machine: 4 sets x 15 reps
7. Seated close grip rows: 4 x 12-8 reps
8. Superset underhand/wide grip rows: 4 sets.

mchik
01-04-16, 9:46 pm
Chest today. Monday of course.

1. Incline BB: 135 x 20, 17
185 x 8, 5, 5 dropset to 135 dropped to 95 x failure
2. Flat DB: 90s x 8, 5
too heavy so 80s x 8, 8 dropset to 35s x failure (partials)
3. Incline (about 30 degrees) fly superset with incline press (DBs close together): 20s x 3 x failure (20-15 each set)
4. Vertical Machine Press 1 and 1.5 reps: 3 x failure...didn't even count reps
5. Cable Fly Standing upright: 1 set - 5 reps, hold for 5 count on last rep, 4 reps, hold for 5 count last rep....down to a 1 second hold then repped out partials.

Cardio.

mchik
01-06-16, 9:46 pm
Yesterday - Back and 30 min. cardio
1. T-Bar Rows with underhand grip: 275 x 4 x 10-7...a few warmups in there of course
2. One arm Machine Rows: 45 per side x 4 sets per side
3. Wide grip lat pulldowns: 5 sets: 15-10 reps
4. Seated Wide grip rows: 3 sets
5. Rope Lat pull/pushdowns: 3 sets

Tonight: Legs
1. Leg extension pre-exhaust: 3 x 20, 2 x sets of reverse 21s
2. Squats: 250 x 5 x 8-5
3. Hacks superset with bodyweight squats: 4 sets
Hacks were done with the 1-1.5 rep style: 2pps
4. DB Single Leg Lunges Standing: 35s x 3 x 15 each leg.
5. Leg Press: 3 sets x 30 reps. 30 seconds rest between sets. You should give this a try.
6. Lying leg curls superset with seated leg curls: 5 sets back and forth.

mchik
03-25-16, 11:51 pm
Deciding to push my show date forward into the summer...July 30th. It's my state's championship and suits my schedule better as I'm preparing to move the first week of August. I've got to do a better job of keeping my log updated. Shame on me.

deanna7272
03-26-16, 1:15 am
Deciding to push my show date forward into the summer...July 30th. It's my state's championship and suits my schedule better as I'm preparing to move the first week of August. I've got to do a better job of keeping my log updated. Shame on me.

Yep, ya do!!

mchik
03-30-16, 10:32 pm
Leg Day!
1. Lying Leg Curls (we have a plate loaded machine).
Set 1: 20 smooth, full range reps - 25 lbs.
Set 2: 15 full range reps, 5 partials - 35 lbs.
Set 3: 10 full range reps, 10 partials - 45 lbs. Immediately did a drop set to 25 lbs. x 8 then no weight x ??? to failure. Freakin' hurt!!!

2. Leg Press. The only rest between these sets was the time it took me to hoist myself out of the machine and add more weight.
1pps x 20
added a plate x 20
added a plate x 20....kept adding 1pps until I couldn't get a smooth 20 reps. Eventually made it to 3pps.

3. Hack Squats: 3pps x 20 x 3 sets. I made sure to get 20 reps with every set even if I had to rest pause the set.

4. Smith Machine Squats: 135 x 4 x 20-12 reps. Slow negative and focused on squeezing my glutes every rep.

5. DB SLDL: 75s x 4 x 8

Pale Rider
03-31-16, 11:07 pm
Nice work

mchik
04-04-16, 8:30 pm
Shoulders today: After a good warm-up...
1. Bent Over lateral raises (seated): 20s x failure - 10 x failure - no weight isoholds x 5 dropsets. Great pump!
2. Side laterals (standing): same rep scheme as above. Got about 20 to 12 reps with each weight. 5 sets again.
3. Plate loaded shoulder press: 5-4-3-2-1 sets - Alternate pressing on each arm with 5 reps (isohold with the free arm), then switch, then 4 reps...you get the idea. 2 sets
4. Seated DB Press: 60s x 3 sets. Didn't count reps but around 12-4.
5. Tri-set: side laterals, bent over raises, db press - 5 sets with 10s x 10 reps each exercise. Brutal.

17 weeks out now. Throwing cardio and carb cycling back in. Goal is to be ready at 3 weeks out.

mchik
04-05-16, 10:42 pm
Chest. Don't know if I'm just in a good grove with training and diet or just had a good day, but...

1. Cable Fly: 2 x 20. Light warmup.
2. Incline BB: 135 x 15, 185 x 8, 195 x 6, 205 x 5, 225 x 5 dropped to 135 x 10 dropped to bar x 10
3. Flat DB Press: 80s x 15, 100s x 6, 5 dropped to 45s x 25 partials out of the bottom
4. Triset of: Dips/Machine press/Pec Dec - 3 sets
Stretching.

Diet is pretty simple. I won't go into too much detail as I compensate a coach to do my prep and it his intellectual property, but fats come from coconut oil and egg yolks, protein is mainly turkey, carbs are oats and brown rice only. Doing a ton of green veggies including a "greens smoothie." Basic supplementation: Animal Pak, Omega, Flex, extra vit C and D, carnitine, tyrosine, Nitro Post workout.

mchik
04-06-16, 10:32 pm
Legs.

1. Seated Leg Curls: 4 x 12, 25 partials on last set, 1 isohold
2. Front squat/back squat superset: 5 x 10/10
3. Leg Press: Sled x 50, 1pps x 40, 2pps x 30, 3pps x 20, 4pps x 10. Finished with a dropset of 10 reps in reverse order. Rest for every set was as long as it took me to add/remove plates.
4. 666 Hacks superset with walking lunges: 2pps on first 2 sets but couldn't get all 18 reps so dropped to 1pps.
5. DB SLDL: 85s x 3 x 10. I feel like I can do more weight with equal or more reps, but at this point I started to get a lower back pump.

mchik
04-20-16, 12:16 am
Chest/Delts/Triceps today.

1. Flat BB Bench: warmups, 225 x 2, 250 x 2, 2, 3, 7 (said to heck with doubles at 85%)
2. Flat BB Bench with pause: 200 x 10, 225 x 5, 4
3. Incline BB: 205 x 1 (nope! lol), 135 x 7 partials, 7 full reps x 2 sets
4. Pec Dec x 2 sets
5. BB Push Press: 135 x 3 x 5
6. Side DB Raises: 25s x 4 x 25-15
7. Rear DB Laterals: same as above
8. Close grip bench with Fat gripz: 155 x 12, 12, 7
9. Rope pushdowns: 1 x 50

Decided to do a strongwoman contest in May.

mchik
11-17-17, 10:02 pm
Well, since I last posted, I have become a Strongman Corporation Pro Middleweight Strongwoman. Currently, 4 weeks out from the Official Strongman World's Strongest Woman U82kg. Goal is top 10 and to finish the atlas stone series. Every place up the card from there, is icing on the cake.
www.trainstrongman.com Go to events - world's strongest woman - check me out in the list of u82kg competitors - Sumer Johnson

Frame carry and chain yoke are on the agenda for tomorrow.

mchik
11-20-17, 11:48 pm
Sunday
- Chain Yoke: Worked up to a top set of 500 for 45ft. Felt really easy so made an ambitious jump to 600lbs. Managed to take it about 10-15ft. Not bad at all if I can chain yoke at competition weight.
- Incline Log Clean and Press: A few easy warmups then 200 x 5, 225 x 3, 250 x forced double, 270 x forced single. Really focusing on overloading the triceps and cleaning some heavy weight with very minimal hip drive.
- Regular Log clean and press: 12in. log. Worked up to one very easy, fast single with 235. Plan is to hit 270ish for a RPE 8.5 before deload.
- Incline DB Press: top set of 85s x 6.
- Tricep Pushdowns: 4 x 20-12
- Football bar floor press: 3 sets of 8

Triceps were smoked!