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Geneticfreak09
02-03-11, 7:04 am
My "Journey" starts now. Just gettin off of a 5 month long "break" after surgery time to get back into the gym and crushing my goals of getting my bench back up to 300lb and my squats back to 500lb. I'll be postin my daily workouts and any help or tweaks that I can do to them would be much appreciated.

Thanks in advance

-Geneticfreak

Geneticfreak09
02-03-11, 7:06 am
My "Journey" starts now. Just gettin off of a 5 month long "break" after surgery time to get back into the gym and crushing my goals of getting my bench back up to 300lb and my squats back to 500lb. I'll be postin my daily workouts and any help or tweaks that I can do to them would be much appreciated. I'm currently in Afghanistan so the times will be off but I'm still goin to do it anyway.

Thanks in advance

-Geneticfreak

I'm also trying to cut down to 175 by May when I go home for a few weeks so my motivation level is extremly high.

Geneticfreak09
02-04-11, 3:31 am
Delts/Triceps

Dumbell Shoulder Press
30 x 12(Warm-up)
40 x 10(Moderate)
60 x 6+2(FR)

Side Lateral Raise
20 x 12(Warm-up)
25 x 8+2(FR)

Low-Pulley Delt Raise
40 x 6+2(FR)

Reverse Dumbell Flyes
15 x 12(Warm-Up)
25 x 8+2(FR)

Straight Bar Triceps Pushdown
60 x 12(Warm-Up)
100 x 8+2(FR)

Lying Triceps Extensions(Ez Bar)
30 x 12(Warm-Up)
60 x 8+2(FR)

Seated Triceps Press
25 x 12(Warm-Up)
45 x 8+2(FR)

Geneticfreak09
02-04-11, 3:57 am
Delts/Triceps

Dumbell Shoulder Press
30 x 12(Warm-up)
40 x 10(Moderate)
60 x 6+2(FR)

Side Lateral Raise
20 x 12(Warm-up)
25 x 8+2(FR)

Low-Pulley Delt Raise
40 x 6+2(FR)

Reverse Dumbell Flyes
15 x 12(Warm-Up)
25 x 8+2(FR)

Straight Bar Triceps Pushdown
60 x 12(Warm-Up)
100 x 8+2(FR)

Lying Triceps Extensions(Ez Bar)
30 x 12(Warm-Up)
60 x 8+2(FR)

Seated Triceps Press
25 x 12(Warm-Up)
45 x 8+2(FR)

I also take Animal Cuts 30min prior to my workout and run 20min on the treadmill at a 2% incline for 2miles, and do 200 sit-ups and 150 push-ups to stay prime for PT test.

Jay
02-04-11, 7:44 am
Welcome.. You in the Military? Hows the diet/supp looking like?

Geneticfreak09
02-04-11, 8:04 am
Welcome.. You in the Military? Hows the diet/supp looking like?

Yea I'm Active Army right now. My diet is pretty clean seeing my options. I get about 120g protein a day.

Supps: Animal Cuts and Optimum Whey Protein
Animal Cuts 30min prior to workout
15-20min of Cardio before weights

Breakfast
3 whole eggs 2 egg whites Oatmeal with Post workout shake(48g)

Inbetween Meal-Protein Shake(24g) 2 Turkey Sandwiches(lettuce tomatoe also) on Wheat

Animal Cuts 30min before Lunch

Lunch
Either Chicken Breast or Roast Beef whichever is served with lots of vegetables and potatoes or brown rice whichever is served.

Inbetween Meal-Protein Shake(24g) 2 Turkey Sandwiches(lettuce tomatoe also) on Wheat

Dinner
Roast Turkey, Chicken Breast,or Steak whichever is available with 2/3 plate of vegetables

Before Bed
Protein Shake(1 Scoop n a half)

Geneticfreak09
02-04-11, 8:30 am
Trying to drop weight first to around 175 then get on the 5/3/1 program to gain lots of strength my goal is to have this completed by May 12th any tips are extremly appreciated.

Geneticfreak09
02-05-11, 12:52 am
Today was an off day worked out Mon,Tues,Wednesday, and Friday so woke up popped an Animal Cuts did 20min on the Stationary bike and had my normal breakfast

3 boiled eggs 2 egg whites Oatmeal 2 Plums with 48g Protein Shake should hold me til bout 11 or so lol

Geneticfreak09
02-05-11, 4:03 am
Lunch today was aweful had Corn mixed with Lima Beans and Swedish Meatballs on top of noodles with my Protein Shake sucked ass but got it all down.

Geneticfreak09
02-06-11, 9:52 pm
Started the 5/3/1 today here is how it went down

Animal Cuts 30min Prior

30min Cardio

Flat Bench BB Press
160 x 5
185 x 5
210 x 5 + 4(failure)

Post-Workout

Max Protein Shake(30g)

3 whole eggs 2 egg whites and Oatmeal for breakfast

Can't wait until tomorrow

Didn't think I would be this strong considering the issues but felt good afterwards got a nice pump.

Geneticfreak09
02-07-11, 6:03 am
This mornings chest workout was at 2am lol it was the only way I could get myself to be up in time to watch the Super Bowl at 4. Just had my after lunch between dinner meal Max Protein Shake with 2 hefty turkey sandwiches the only things I could scrap up from the dfac.

Can't wait to work shoulders tomorrow

Geneticfreak09
02-08-11, 12:07 am
Animal Cuts 30min Prior

30min Cardio

Squat
235 x 5
275 x 5
310 x 5 + 4(Failure)

Post-Workout

Max Protein Shake(30g)

3 whole eggs 2 egg whites and Oatmeal for breakfast

Felt real strong doin legs today lookin forward to up the weight next week

Geneticfreak09
02-09-11, 5:56 am
My off day from the gym today I always take a day off after doing legs takes them a lil bit longer to recover than my other parts and still are a lil bit sore today. Looking forward to Deadlifts tomorrow one of my favorite lifts besides Squats. Other than that just restin up and gettin ready for tomorrow.

Geneticfreak09
02-09-11, 11:40 pm
Animal Cuts 30min Prior

30min Cardio

DeadLifts
165 x 5
195 x 5
215 x 5 + 6(Failure)

Post-Workout

Max Protein Shake(30g)

Felt real good on the last set feel like I should've started off a lil heavier on the first 2 sets so I'll fix it next week. Didn't wanna start off too high seein as I haven't done these in bout a year. My form was still great I had my bud watching and keepin me strict on the reps they were all clean. Could've gotten more out of the last set but my grip startin to give up on me see so I had to put it down, but I'm lookin forward to doin them again next week.

Geneticfreak09
02-15-11, 6:13 am
Sorry haven't been on in a while been out running missions and being crunched for time but here's today and yesterdays workouts in order....I'm on my second week of the 5/3/1 Program

Bench
170 x 3
195 x 3
225 x 3 + 5(Failure)

Squats
255 x 3
295 x 3
330 x 3 + 2(Failure)

Felt extremly strong on the bench yesterday 225 felt lighter than normal so looking forward to next week. I wish I knew what my new max was but oh well I'll find out soon enough.

Was real tired this morning came in late last night from patrols so 330 on squats just didn't feel right so I stopped at 5 didn't have a spotter so I didn't wanna hurt myself. I'll be goin up in weight next week hopefully no patrols the night before again.

Geneticfreak09
02-15-11, 6:44 am
Just found a Strenght Max Conversion chart and i'm almost at my strength goals hers is where I am right now

Bench
285lb/Goal 315lb

Squat
410lb/Goal 500lb

Deadlift
300lb/Goal 450lb

Shoulder Press
205lb/Goal 315lb

I'm extremly happy with my progress as I'm getting closer and closer each week. I still haven't lost any weight(haven't gained any either :) getting a lil bit frustrated but I'm not changing my diet until the end of this cycle.

Geneticfreak09
02-17-11, 3:21 am
Today was a good day for deadlifts I've gotten stronger from last week and am very happy with that heres how it went....

Deadlifts
175 x 3
205 x 3
225 x 3 + 12(not failure)

I was angry on my last set of Deads cuz the gym here doesn't have straps so my grip gave up on me I could have easily done about 10 more before having to put it down. I'll either buy my own or try and find some for next week. All in all a pretty decent ending to the session.

Geneticfreak09
02-19-11, 4:03 am
Today was a non-lifting day so I hopped on the stationary bike for 30min at lvl 10 at about 18mph. Felt great drained the hell outta myself but it was worth it. Stickin to my diet and I'm feelin good so far ready to start lifting again Monday morning.

Geneticfreak09
02-20-11, 5:17 am
Today I was in the gym with one of my buddies and he was doing bench. I did it with him for some reason even though I work chest tomorrow. He put 225 on the bar and did it 1 time I set a new PR when I did it 10 times I'm getting stronger every week now its time to up my Bench Press Max goal.

Jay
02-20-11, 10:31 am
Today I was in the gym with one of my buddies and he was doing bench. I did it with him for some reason even though I work chest tomorrow. He put 225 on the bar and did it 1 time I set a new PR when I did it 10 times I'm getting stronger every week now its time to up my Bench Press Max goal.


Congrats on the P.R.

Geneticfreak09
02-21-11, 2:52 am
Congrats on the P.R.

Thanks Rhino I set another one today I'm on week 3 of the 5/3/1 here is the workout

Flat Bench Press
185 x 5
210 x 3
225 x 11(PR)

I was extremly excited knowing that i've passed my goal and that i'm getting stronger with each workout.

Geneticfreak09
02-23-11, 5:09 am
A little late had mission yesterday so couldn't post but set a new PR for Squats Tuesday heres the workout

Squats
315 x 5
345 x 3
405 x 3(PR)

Was excited to know that my spotter didn't touch me up on any of the reps getting stronger every workout is my goal and i'm staying true to it so far. Dead Lifts tomorrow lets see if I can set a 3rd PR this week lol

Geneticfreak09
02-23-11, 5:19 am
I'm tired as fuck today glad its a rest day. I am happy to be making progress and reaching my old set of goals and getting closer to my new ones. My 4 core lifts have always done wonders for me and I'm sticking to it. Dead Lifts and Shoulder Presses are in the next few days then Deload week next week to give my muscles a well deserved break.

Geneticfreak09
02-23-11, 5:25 am
Here are my rep progressions in each lift starting from the day before I started my cycles

Flat BB Press
225 x1/225 x 11(PR)

Squats
340x 3/405 x 3(PR)

Deadlifts
225 x 15/???(Tomorrow)

Shoulder Press
165 x 7/???(Feb. 25th)

Geneticfreak09
02-23-11, 5:26 am
Here are my rep progressions in each lift starting from the day before I started my cycles

Flat BB Press
225 x1/225 x 11(PR)

Squats
340x 3/405 x 3(PR)

Deadlifts
225 x 15/???(Feb. 24th)

Shoulder Press
165 x 7/???(Feb. 25th)

Geneticfreak09
02-25-11, 3:20 am
Finally the last workout of the program 3 weeks of hard work and Deload next week my body is wrecked here it is

Dead Lifts
225 x 5
245 x 3
280 x 11(PR)

Shoulder Press
145 x 5
165 x 3
185 x 6(PR)

I was happy about the PRs but even happier to give my body some form of a break Deload next week then I'm taken a week off from the gym as needed.

Geneticfreak09
02-25-11, 3:36 am
Here are my strength gains after this rough 3 week cycle

Bench Press Max

Week (1) 285/ Week (3) 305 +20lb

Squat

Week (1) 405/ Week (3) 445 +40lb!!!!

Deadlift

Week (1) 295/ Week (3) 380 +85lb!!!! HOLY SHIT

Shoulder Press

Week (1) 205/ Week (3) 215 +10lb (workin on it lol)

I worked hard these past 3 weeks stickin to my diet and goin hard every set every rep in the gym now lookin forward to a much needed rest :)

twoheadedboy
02-26-11, 9:55 pm
Nice work in here. What's the plan for the next stage? You're already at a lot of the numbers that are my eventual goals!

Geneticfreak09
02-27-11, 3:33 am
Nice work in here. What's the plan for the next stage? You're already at a lot of the numbers that are my eventual goals!

The next stage well I go home on leave in May from this hell hole so I'm goin to run this program the whole month of March then start lowering my bodyfat a lil bit in April so I can be right when I go home.

Geneticfreak09
03-04-11, 3:42 am
Deload week sux big time ready to go hard in the gym again almost done lol

Geneticfreak09
03-07-11, 2:50 am
Well Finally Deload is completely done went hard in the gym this morning on my chest heres what went down

Flat Bench Press

Warm-Up
150 x 18 x 1

Working Sets
215 x 5 x 2
225 x 6 x 1
260 x 4 x 1
DROP
205 x 5 x 1
DROP
185 x 5 x 1
DROP
135 x 10 x 1

Dips
BW x 10 x 2

After all that I was spent rested 30s to 1min in between sets and on the dips paused at 10 for a few seconds then busted out 10 more glad to be back strong after not "lifting" for a week.

ShizIP
05-26-11, 12:19 am
Sup bro been meaning to drop by. Looking strong keep it up.

zubda345
06-09-11, 5:42 am
Hey, long time no see no post.... BZ alot?? How r PRs goin??? what about lifting? how's ArmY? What about ChickS with guns? U got time to make a show with one?? lol

zubda345
06-09-11, 5:43 am
Hey, long time no see no post.... BZ alot?? How r PRs goin??? what about lifting? how's ArmY? What about ChickS with guns? U got time to make a show with one?? lol

zubda345
06-09-11, 5:43 am
Hey, long time no see no post.... BZ alot?? How r PRs goin??? what about lifting? how's ArmY? What about ChickS with guns? U got time to make a show with one?? lol

zubda345
06-09-11, 5:43 am
Hey, long time no see no post.... BZ alot?? How r PRs goin??? what about lifting? how's ArmY? What about ChickS with guns? U got time to make a show with one?? lol

zubda345
06-09-11, 5:45 am
Its not my fault Internet fucked lol