View Full Version : Time To Go To Work
jhammer31
09-11-10, 11:23 am
Sup fellas... First, I want to say thank you for this rocking site. Brings a great smile to my face to see a group of like minded individuals in one location. Second, I am excited to get started, I recently got back from 18 months in the Middle East and lost a bunch of my gains due to lack of food resources and work load. I work as a Defenese Contractor and you would think they would understand the importance of fully stocking FOBS. Third, shot out to Animal Pak, been using yall since high school football and it definetly took my college football career to the next level.
Im coming in at 5'8 206 11.7%bf. Goal is simple, pack on an additional 12lbs, keep body fat low, and keep pushing the numbers up., but at the same time staying agile. Got about 6 months for I leave for Middle East again.
Workout should follow:
Chest
Back
Legs
Shoulders
Arms
Also I be doing Muay Thai and varying runs for my cardio. I usually spar three times a week and will probably pound out the pavement three times a week as well.
Diet, as simple as it gets, 6 meals a day, with two shakes mixed in
Eggs
Chicken
Spinach
Sweet Potatoes
turkey meat
different cuts of steak
whey protein
I looking forward to this ride and I will post each workout daily to I fine tune and I would love any advice that anyone wants to give me.
C.Coronato
09-13-10, 9:44 am
Awesome my man, i think your on the right track. Whats the exact diet broken down as?
jhammer31
09-14-10, 1:18 pm
Diet is as follows:
630 bannana, protein shake
730 2 eggs w/ 8whites, cup oatmeal
1030 10 oz chicken breast, big yam, 1/2 cup spinach
130 10 oz chicken breasy, big yam, 1/2 cup spinach
430 whole wheat w/peanut butter, protein shake
530-8 gym, sparring
830 protein shake
930 10 oz chicken, brown rice
Thats the basic diet plan. I think I need more calories as I'm not only pounding the weights, Im burning a shit load of calories with the cardio. C. Coronato any suggestions would be much appreciated.
Also I haven't been supplement shopping yet... Still deciding what route I want to go.
jhammer31
09-14-10, 1:34 pm
My first day in sometime being in a domestic gym. Im super pumped up, been thinking about pounding the iron all day. Rolled in around 6, might have to adjust the time, as there were just way to many freaking people in there. Plan was to annihilate the chest, but the last moment I switched it up to shoulders. I just couldn't get my mind of shoulder presses. Work out went as follows
Seated Shoulder Press
3x12 135, 1x12 155, 1x10 185, 2x8 195
Lateral Raises
3x12 30, superset last set 1x12 15
Front Raises
3x12 30, superset last set 1x 12 15
Rear Raises
2x15 15
Dumbell Shrugs
4x12 80
Some treadmill action, 3 mi 26 minutes... could of ran faster... but was a little weary from the workout.
Felt good, not real good... Got that feeling like I can do more weights, but I keep reminding myself its day one and I got six months to go before I redeploy. Looking forward to my back workout tomorrow. Any advice on the workout just lemme no. Peace fellas
jhammer31
09-15-10, 1:24 pm
Back day... One of my favorite muscle groups to work. Decided to wait until 8pm to go the gym as I needed this place to clean out a bit. Workout as follows:
Wide Grip Pullups 4 x 15
Dumbell Bent Over Rows 1 x12 80 3x12 100
Low Lat Pulls 4 x12 140
Close Grip Pulldowns 1 x12 90 1x12 100 1x12 110
Abs: Traditional military circuit...
Spar with partner last night for 70 minutes
Literally had to drag my ass out of the gym. Sat outside for a good thirty just getting my shit together. I don't think I'm eating enough as I felt a little lighted headed. Sipped a shake on the way home and starting cooking my meals for the next day. Chest tomorrow looking to get a feel for where my weights are at.
jhammer31
09-16-10, 11:45 am
last night... Little ticked off when I walked in. Stress of work and other shit. Got there around seven, right in the thick of things. Everyone wearing matching clothes, prob listening to some teeny bopper singing. I dont let it phase me. I know Im here to do work. Change, throw on my favorite undershirt, the same fucker that I rocked everytime I went to work in the Middle East, its like my little plate of armor, fired up some Limp Bizkit, and knew it was time to fuckn get with it.
Incline BB Press 3x12 135 1x10 195 1x10 205 1x10 225 drop set 13@135
Incline Flyes (deep and slow) 3 x 12 50
Flat DB Press 1x50 2x10 70 1x8 80
Flat Flyes 2x15 40
Cable Crossovers superlight, superset with med ball pushups
Chest was fuckn blown when I was done. Looking forward to the soreness that is going to come with this one. I know I got more juice, but don't wana fuck up any muscles trying to be superman on the first week. So far I know this is going to be one hell of a ride. Im def going to throw another set or two with the Incline BB. Just a matter of time.
jhammer31
09-24-10, 2:04 pm
Havent been in the gym since my last post. Went to some training demo for work and haven't had time. Little ticked off as I could feel my old groove getting back. But I will be in the gym tonight and as much as I can unless work takes me away from getting my groove on.
Captain Caveman
09-24-10, 3:41 pm
Putting up some pretty good numbers for just getting back into it bro. Keep up the good work, you'll hit your groove again in no time. Gotta love muscle memory!