View Full Version : Adapt and overcome
Starting up a new journey. Got to busy with work to keep up the last one. Figure Ive got the next year or so to burn so lets do it. Brief background real quick. deployed to a-stan for the next year and gunna use as much of this time as possible to get to the gym. My overall goal is to get to 180lb body weight. currently sittin at 150. I wanna at least get at 160 by feb. Anyone wanna tag along and check in on how im doin, please do. thanks
its almost 1am here. today was an off day. gunna hit back and bis tmrw.
how long have you been in the ghan and where?
Definetely jacked my thread title breh..Its all good. Good to see another servicemember on here.
didnt mean to bro, its just a motto us infantry guys use alot. Im up near kabul, been in country for a couple weeks now
worked out back today. lower back is smoked.
straight leg dead lift
135x12
155x12
165x12
165x12
pullups
6 sets to failure...10,8,6,6,6,6
bent row
95x12
105x12
95x12
95x12
good morning
45x12
55x12
55x12
55x12
55x12
55x12
didnt mean to bro, its just a motto us infantry guys use alot. Im up near kabul, been in country for a couple weeks now
Lol, I had that tatt'd on my back well before my Army days..
Good liftin today brotha.
my shoulders were done after this. i dropped the weight by about 10lb and focused on the stretch and pump alot.
military press
45x12
65x12
70x12
75x12
lateral db raise
10x12
15x12
20x12
15x12
front db raise
10x12
15x12
20x12
15x12
bent over lat raise
10x12
15x12
10x12
15x12
shoulder shrugs
55x12
60x12
60x12
60x12
im pretty weak right now as you can see but ill get there.
db incline press
35x12
45x12
50x12
55x12
incline fly
30x12
35x12
30x12
25x12
db bench press
45x12
40x12
55x12
45x12
dip
bw/12 x4 sets
fly
25x12
30x12
30x12
25x12
i went light on these last ones to really focus on the squeeze at the top.
forgot what i did for legs. heres my back update.
st dead lift
135x12
155x12
175x12
185x12
pullups
12, 10, 10, 8, 8, 9
bb bent row
4 sets of 95x12
goodmorning
65x12
85x12
85x12
85x12
starting to notice some gains. wanna weigh myself but i dont wanna get in the habit of hoppin on the scale when i feel bigger. i can deffinately see a difference in my calves. there fettin bigger. my legs are gettin more toned out, abs are starting to come in. also my chest looks a little bigger
oly thing laggin is my triceps and traps. there really pissin me off. but it will come with time.
had a killer chest workout
incline db
45x12
55x12
60x12
60x12
incline fly
25x12
30x12
30x12
30x12
db bench
55x12
65x12
60x8
45x12
db fly
25x12
25x12
30x12
30x12
abs.
ab ripper x. gettin easier. still fuckin hurts.
bb curl
45x12
60x12
65x12
65x12
skull crusher
55x12
65x12
75x12
70x12
hammer curl
30x12
30x12
30x12
35x12
rope pressdown
30x12
35x12
35x12
35x12
preacher curl
55x12
65x12
60x12
60x12
reverse pressdown
30x12x4 sets
took an off day and heres my back update
deads
135x12
185x12
205x12
215x6
pullups
15
10 w/10lbs
10 w/10lbs
10 w/10lbs
10 w/10lbs
10 w/10lbs
bent row
95x12
115x12
135x12
115x12
115x12
115x12
forgot to update a few. fuck. heres chest.
incline
55x12
60x12
50x12
45x12
incline fly
25x12
30x12
35x12
35x12
bench
135x12
115x12
115x12
fly
30x12
35x12
40x12
45x12
Nice journey here. Whats your diet/supp schedule look like?
squat
95x12
115x12
135x12
155x12
leg extension
45x12
65x12
65x12
65x12
leg curl
60x12
75x12
85x12
95x12
calves
4 sets of 135x12
Nice journey here. Whats your diet/supp schedule look like?
im out here in a-stan so i eat what i can. the menu changes everyday but this is what i try to keep to everyday.
0630 wakeup 50g 625 cal. protein shake
head to work
0800 breakfast: 3 hardboiled eggs. chicken breast (if there serving it) 2 biscuits with gravy and hashbrowns
1000 2nd shake 50g 625cal w/ snack ie; beef jerky
1200 lunch: 3 chicken tenders, cup of rice, some sort of veggies...
afterlunch: mstak
go back to work
2pm protein shake if i feel i didnt eat enough or have enough protein for lunch
5pm dinner: salsbury steak, cup of rice and what ever veggies they have
after dinner stak
7pm another shake
8pm preworkout supp
830pm gymtime
post workout shake
12pm bedtime w/animal flex
bb curl
65x12
75x12
75x12
65x12
skullcrusher
65x12
75x12
65x12
60x12
hammer curl
30x12
35x12
35x12
30x12
overhead extension
50x12
55x12
60x12
60x12
preacher curl
40x12
55x12
65x12
55x12
rope pull down
30x12
45x12
60x12
45x12
reverse preacher curl
4 sets 55x12
i wanted to try somethin different so i supersetted shoulders after back.
deadlift
135x12
165x12
185x12
215x12
225x12
db lat raise
15x12
20x10
20x10
15x12
pullups
w/10lbs
12
10
10
10
10
8
bent over lateral raise
10x12
10x12
10x12
10x12
bent lat row
95x12
115x12
115x12
115x12
front raise
25x12
35x12
35x12
25x12
lat pulldown
140x10
140x10
120x10
120x10
shrugs
55x12
60x12
65x12
65x12
chest
bench
95x12
135x10
145x10
150x10
140x10
fly
35x8
40x8
45x8
50x8
incline
50x8
55x8
50x8
45x8
incline fly
30x8
35x8
35x8
30x8
tris
overhead exten
50x8
55x8
60x8
65x8
reverse pressdown
30x8
45x8
30x8
30x8
rope pulldown
30x8
45x8
45x8
30x8
squat
95x10
135x10
155x10
160x10
165x10
leg curl
75x10
95x10
95x10
75x10
leg exten
45x10
55x10
65x10
70x10
calves
45x10x4sets
deadlift
135x10
185x8
205x8
225x8
245x8
pullups
4 sets of 12
bent row
95x8
115x8
125x8
135x8
pulldown
90x8
110x8
130x8
140x8
bb curl
55x8
65x8
65x8
65x8
hammer curl
35x8
35x8
35x8
40x8
preacher curl
65x8
65x8
65x8
65x8
military press
65x10
75x8
85x8
85x8
lat raise
15x10
20x8
20x8
20x8
bent lat raise
10x10
15x10
15x10
15x10
arnold press
25x10
25x10
25x10
25x10
shrug
4sets 60x12
startin up a new routine to get that muscle confusion goin.
dont remember my back/chest workout but it smoked the shit outta me/
bis and tris super setted
bb curl/skull crusher
65x10
75x10
85x10
65x10
hammer curl/over head extens.
35x10 60x10
35x10 65x10
40x10 70x10
45x6 55x10
preacher curl/close grip bench
75x10 95x10
65x10 105x10
65x10 105x10
65x10 105x10
reverse curl/dips
4 sets 45x10 4 sets 10
db shoulder press/shrugs
35x10 60x12
40x10 60x12
40x10 65x12
40x10 65x12
lat raise/bent shrugs
15x10 45x10
20x10 55x10
20x10 55x10
20x10 55x10
front raise
15x10
20x10
20x10
20x10
bent lat raise/y raise
4 sets 10x10
dead lift
135x8
185x10
205x10
225x10
245x2
265x4
275x4
incline bench/lat pulldown
55x10 120x10
75x10 140x10
75x10 140x10
75x10 130x10
bench/lat row
135x10 115x10
135x10 115x10
115x10 115x10
115x10 shoulder was hurtin to bad to do last set
fly/pullup
35x10 8
35x10 10
35x10 8
35x10 8
bb curl/skull crusher
75x10
65x10
65x10
65x10
hammer curl/overhead exten
35x10 60x10
35x10 60x10
40x10 60x10
40x10 60x10
preacher curl/ one arm overhead exten
25x10
25x10
20x10
20x10
reverse curl/rope pulldown
45x10
30x10
30x10
30x10
db bench
55x10
60x10
65x10
65x10
db incline/lat pulldown
45x10 150x10
45x10 ''
55x10 ''
45x10 ''
decline bench/bent lat row
135x10 115x10
'' 115x10
'' 135x10
' 145x10
fly/pullups
35x10x4 8x4
forgot to put in legs update the other day. been doin that alot. prolly cuz im to tired from wrking out.
machine shoulder press/bb shrug
70x10 135x10
90x10 135x10
100x10 185x10
110x10 185x10
side lat raise/behind back shrug
15x10 135x10
15x10 135x10
20x10 135x10
20x10 135x10
front lat raise/shrug
4 sets 20x10 135x10
db shoulder press
30x10
30x10
35x10
35x10
squats
135x10
155x10
185x10
175x10
165x8
leg extension/leg press
90x10 230x10
115x10 320x10
125x10 410x10
leg curl
90x10
115x10
115x10
forgot to log shoulders yesterday.
db bench/pulldown
50x10 120x10
65x10 135x10
70x10 135x10
incline bench/bent lat row
45x10 115x10
60x10 115x10
60x10 135x10
60x10 135x10
fly/pullup
35x10x4 8x4
did super sets and drop sets.
bb curl over head exten
65x10 50x10
75x10 60x10
85x10 70x10
95x4 85x6 65x6 60x10 55x10 45x10
incline hammer curl skullcrusher
25x10 65x10x4
30x10
30x10
30x10
preacher curl dips
65x10 bw/12-15/4
75x10
65x10
65x10
ropepulldown cable curl
45x10 45x6
30x10 30x10
35x10 35x10
35x10 35x10
bench
135x10
170x8
185x4
175x6
incline db
50x10
60x10
65x8
decline
135x10
155x10
135x10
135x10
incline fly
25x10
30x10
35x10
25x10
deadlift
135x10
185x10
225x6
275x4
325x1
185x20
tbar row
45x10
90x10
90x10
90x10
machine row
90x10
180x10
180x10
180x10
pulldown
105x10x3
bb cuel
65x10
85x10
95x6 65x6 45x8
hammer curl/curl
35x10
40x10
45x8 35x10
45x8 35x10
preacher curl
45x8 35x8 25x8
45x6 35x6 25x8
wrist curl/reverse curl
95x15 45x10 4 sets
got cut off halfway through my workout.
squat
135x10
165x10
195x8
205x6
strt leg deadlift
135x10
145x10
155x10
db bench/one arm row
50x10
60x10
70x9 10
75x8 10
incline db bench/pulldown
50x10 130x10
60x10 130x10
60x10 140x10
60x10 140x10
decline db/bent row
65x10 135x10
45x10 145x10
45x10 155x10
bb curl/close grip bench
65x10 115x10
75x10 115x10
95x6 115x10
85x8 95x10
db curl/over head ext.
35x10 60x10
40x8 70x8
45x6 75x6
35x10 60x10
pressdown/cable curl
60x10 30x10
45x10 30x10
45x10 30x10
bench
135x10
165x8
185x6
115x12
fly
30x10
40x10
45x10
30x15
incline bench
55x10
70x8
75x6
45x12
incline fly
30x10
35x10
30x10
skullcrusher
65x10
75x8
65x10
60x10
one arm over head ext.
25x10
30x8
25x10
bench dips
bw/35x15
bw/45x15
bw/80x15
deads
135x12
205x10
275x8
315x6
225x10
pullups
10, 12, 8, 6, 8, 8
bent lat row
135x10
155x8
165x6
135x12
tbar row
45x10
80x10
90x8
95x6
80x10
hyper exten.
3 sets bw/25 15 reps
bis
barbell curl
70x10
80x8
90x6
70x10
incline hammer curl
25x10
30x8
35x6
25x10
one arm preacher curl
25x10
30x8
30x6
25x10
insane leg workout today. totally sucked. gunna be hurtin tommrrow.
legpress
275x20
365x15
455x12
455x10
leg exten.
100x20
120x20
130x20
140x20
leg curl
95x20
75x20
65x20
squats
95x20
115x20
120x20
125x20