PDA

View Full Version : Joined up, put down, blown up, felt down, BLOWING UP



Shahabidabi
08-03-11, 2:30 pm
I haven't felt this great in years. I've only started week 5 of my routine to get myself back in shape, but every day I'm feeling better, both Physically and Mentally. I think I've got my Diet and Supps in check, got a good routine thats workin great for me. I will say right now I'm considering myself a beginner again, even though I've done the Iron life before but that was years back.
I hate mentioning this over and over, because it always feels like an excuse but this is my journey and I guess 1 more time cant hurt.
Joined Army at age of 24 (had a good job but needed a change), joined with a 11X contract (Special Forces) broke my foot near end of basic and took too long recovering so I decided to just go to a line unit while I finished my recuperation. During my 6 months as a holdover I got big into Iron, worked out with a 6'6" "Ogre" who made me push myself farther than I thought I could. Finally went to a unit, didn't have a good partner to workout with so gym started fading out. Got deployed to Germany where Alcohol and beautiful women are everywhere. Gym practically disappeared except for organized PT. Got deployed to Iraq and got blown up in a house bourne IED, Looked like 200 pound bag of hamburger down my back everywhere that wasn't covered by my vest. Spent the next 11 months being a vehicle commander (after a 2 month rest and recuperation period). When I got back to Germany is when the fun started, They threw every conceivable treatment they could think of at me (which I believe now might have helped if I wasn't consumed by self-hatred, look up survivor syndrome, "why didn't I do more", "what didn't I do that might have prevented this", "why did I survive when others didn't") I spent most of my time loathing in self-hatred. So fast forward almost 2 years after everything from hot clay treatment, massage therapy, drugs shot straight into shoulder join, Physical therapy, Localized shock therapy, more physical therapy and drugs I finally get surgery where they sever my main bicep tendon. So Physical therapy and now back in the saddle but with limitations.
So like I said at the beginning, just started week 5 of a 5 week cycle program, I'm currently deployed to Afganistan and live on a small base that doesnt have much in the way of workout equipment, so I was looking for a good beginner program that didn't use machines. So the following is my workout plan and diet. Please let me know where I need improvements.
Cycled program where you keep the same wight for 5 weeks but add a rep every week: start at 8 reps first week and add one rep every week until you get to 12 reps. You work off your 10 rep max. You workout 3 days a week on alternating days with cardio and abs on non weight lifting days. Day 1 Heavy workout with 10 Rep Max. Day 2 Abs/cardio, Day 3 Medium Workout 90% Day 4 Abs/cardio Day 5 Light workout 80%, Day 6 cardio/abs. With cardio/abs depending on when you want to do them, or IF youwant to do them.

Warm up set 1: 25% of weight
Warm up set 2: 50% of weight
Work set 1&2: 10 rep max
Exercises:
Squat: 190lbs 10RM
Bench Press: 140lbs 10RM
Bent Over Rows: 110lbs 10RM
Overhead Barbell Press: 95lbs 10RM
Stiff Leg Deadlift: 175lbs 10RM
Barbell Curls: 85lbs 10RM
Calf raises (Done on leg press machine because I don't have anything else to work with) 830lb 10RM

My diet and schedule:
0645: Wake up ((Protein Shake))
0730 Breakfast 3 egg whites/3 packets instant oatmeal/PAK/Omega
0800 Work
1000 Protein Shake
1300 4.5 OZ Tuna packet with 4 oz Brown Rice
1600 Protein Shake
1730 Either 4.5 OZ Tuna packet with 4 oz Brown Rice or Whatever they are serving in Chow hall depending on how healthy it looks
1930 ((Protein Shake))
2000 Off Work
2030 Nitro w/apple Juice on way to gym
2130 Nitro W/apple juice leaving gym
2200 PWO Shake ((Omega))
2230ish PM
2300ish Sleep
Items with ((****)) are things I'm thinking of adding but looking for advice.

Also this program is working well for me, I'm usually sore afterwards but not overly so and the last few weeks people have been saying I'm getting bigger.

Any improvements, additions, subtractions, changes you might make will be greatly appreciated either in diet or workout.

Thanks all for the read.

Aggression
08-03-11, 2:46 pm
Welcome aboard, bro. Glad you finally got activated on here, haha. Now lets get to work!

MRmichael.hooker
08-03-11, 3:08 pm
Following along for the ride bro.

Survivor831
08-04-11, 10:50 am
" You are responsible for what you ultimately achieve".....the House. No one can build you up or tear you down but yourself. Best of luck to you.

Shahabidabi
08-06-11, 11:49 am
So, I'm finished with week 5, I'm on my off day. I made all my reps but one exercise so I'm happy about that. Now I'm trying to decide if I want to stay with this program and do another 5 week cycle or switch to another program that was recommended. I'm thinking about alternating between these two programs because 1 is for muscle size and endurance and one is for strength. I'm gonna be doing some extra research tonight and see what I can find out.

Shahabidabi
08-07-11, 10:41 am
So I have decided to cycle my current program with Animal Training Routine #7. I am working out my maxes tonight and should start the program tomorrow. Looking forward to it. Will post my results tonight or tomorrow.

Shahabidabi
08-08-11, 4:06 am
So here i are my new 1RM weights. This is after my first 5 week cycle.

Squat 250 - 290
Bench Press185 - 220
Bent Over Rows 145-150
Overhead Barbell Press - 125 - 125
SLDL 250 - 250
Barbell Curls - 105 - 115

Yesterday was not a good day, didn't get enough sleep but I'm happy with these results. Starting ATR #7 tonight, will keep updating.

Shahabidabi
08-08-11, 3:13 pm
Oh man, I miss that feeling, the feeling where you get done with your workout and you know your going to have to use one arm to lift the other in the shower to be able to lift your arm high enough to wash your hair. My last routine was great, I made some good improvement but i never really got that feeling.
Day 1 Chest/Biceps/Calves
Chest
Flat Bench Press 5sx8rx125lbs
Incline Dumbbell press 4sx8rx50lbs
Flat Dumbbell Flyes 4sx8rx35lbs (missed that it said 3 sets, oh well, i made it)
Close Grip Bench4sx8rx65lbs
Biceps
Straight Barbell Curls + Close EZ bar curls set 4sx8rx70lbs (did one set of both then rested)
Calves
Standing Calf Raises 4sx12rx90lbs
Seated Calf Raises 4sx8rx110lbs

Got a few questions:
1. I'm taking Nitro and Storm both Pre and Post WO, should I take them together or should I space them out?
2. I'm currently on a cut, (lots of fish, chicken, rice and protein MR shakes) I've read a few places that the PWO shake doesn't need to be taken on a cut, is this true or should I continue taking it?
3. I am currently deployed in Afghanistan, I dont have alot of money and I am supplied with meal replacement protein shakes, they contain 3g Glutamine, 6g BCAA's, 250 Calories, 19g Carbs w/3g sugar and 38g protein (has Milk protein, calcium caseinate, L-Glutamine, Whey protein and Egg White). I use these, as meals during my day and as my post WO shake (usually 3-4 of these and 3-4 meals of tuna/chicken and rice, and maybe some beef jerky as a snack) Is this a good source of protein or should I try to scrape some money together for straight protein.
4. I work out at 8:30PM and then am usually in bed by 1030-1100, so I get out of gym at 930, take Nitro and Storm, wait 30, drink Post WO shake, and then another 30 and take PM (Ran out and don't have any now but I won some on BB.com favorite supp contest a couple weeks back so hoping that shows up soon). I know everyone says to eat a whole food meal 30-45 after Post WO shake but as you can see I run out of time quickly, I have to get up by 6am so if I make it to bed by 11 that's already only 7 hours of sleep and don't want to make it less. Is this a good timing or should I/how should I change it to make it work better?
5. Should I be making gains every week/upping my weight as long as I can make all reps or keep it constant for a couple weeks at a time? I'm not trying to get super huge right now, just lose weight and start getting good definition,

Thanks for any help anyone can provide.

Tomorrow Legs/Abs, oh yeah, can't wait.

Shahabidabi
08-11-11, 1:40 pm
ATR #7 Days 2 & 4

DAY 2
Legs
Squats 5s x 8r x 225lbs
Leg Press 4s x 8r x 380lbs
SLDL 4s x 8r x 185lbs

Abs
Straight leg Lifts 1 set x 12r + Kickouts 1 set x 12r, rest x 4sets
Incline Situps 4s x 12r

DAY 4
Back/Calves
Cable Pulldowns 3s x 8r x 90lbs + 1s x 11r x 90lbs
Reverse Barbell Rows 3s x 8r x 90lbs + 1s x 11r x 90lbs
Dumbbell Rows 3s x 8r x 50lbs + 1s x 12r x 50lbs
Dumbbell Shrugs 4s x 8r x 90lbs
Rear Shrugs 3s x 8r x 135lbs
Standing Calf Raises 3s x 12r x 110lbs + 1s x 18r x 110lbs
Seated Barbell Calf Raises 3s x 12r x 225lbs + 1s x 30r x 225lbs

Take 1 scoop Storm w/apple juice and Nitro both pre and post workout plus PAK and Omega with Breakfast and 2nd Omega with PWO Shake.

Shahabidabi
08-13-11, 2:58 pm
Week 1 down, Rest day tomorrow, going to do a little cardio. Today was Shoulder/Triceps/Abs

Rear Mil Press 70lbs 2sx12r, 1sx9r, 1sx6r (my form was definitely lacking so going to drop some weight and try again next week
Front Mil Press 50lbs 5sx12r
Bent Over Lateral 35lbs 4sx12r
Nose Breakers 30lbs 3sx8r, 1sx20r
Dips 2sx8r
Tricep Pushdown 30lbs 3sx8r, 1sx20rx20lbs
Straight leg lifts + Kickouts , 1sx12r each then break x 4
Incline Sit ups 4sx12r

Fat Burner on wakeup / PAK and Omega w/breakfast, Storm/Nitro Preworkout / Storm w/apple juice and Nitro Post workout. 2nd Omega with PWO shake.

Shahabidabi
10-07-11, 12:40 am
It's been a while since I've done an update, but I've been doing great things in the gym this week. So a couple days after my last post was working legs and trying to get 225 for a PR and on the way back up I got a sharp pain in my knee and it gave out on me. So I dropped the weight hoping that I could finish some reps at lower weight but it didn't work, my knee was done, so I finished my leg work with what exercises I could. For the rest of the week I couldn't bend my knee too far without sharp pains so when the next week came around I didn't even try squats. Then I got word that I was going to be sent to the E-6 board and I needed to lose 15 lbs to be in standard (even though I always pass height/weight), so I cleaned my diet up a lot and started running/sprinting/biking instead of working out. I did that for about month. Then started hitting the weights again. This week has been both a week for PR's on most of my exercises and a few personal no-go's (I think it was just a bod day, but no excuses, just have to hit harder next week) So here is this week so far:

I no longer do a different exercise set for abs but throw a set of abs between most of my sets and I don't do calves because when I run on WED and FRI the only place I have to run here is covered in loose gravel so my legs get blasted anyways.

Mon - Chest/Biceps (My bad day)
Flat Bench tried 225, barely got one shitty rep so I dropped it to 185, another shitty rep, so I dropped it to 135 got 2 sets of 20 and then one set of 7, rest the bar on the rack for about 5 sec then the last 3. Immediately after each set I did 20 crunches
Incline DB press: 55lbs 4s x 8r - 20x kick outs immediately after each set
Flat DB flyes: 30lbs 3s x 8r - 20x leg lifts immediately after each set
Decline BB press: 135lbs 4s x 8r - 10x windshield wipers immediately after each set

Biceps
Straight barbell (70lbs) and Close E Z bar curls(75lbs) 4s x 8r superset

Tues - Legs
Squat 135 x 8r - 155 x 8r - 165 x 8r, 185 x 8r - 225 x 6r (PR) - 275 x 2r (PR)
Leg press: 560 x 8r - 650 x 8r - 740 x 8r - 830 x 4r (PR) - 25 Jumping Jacks immediately after each set
Hyperextensions:45lbs 3s x 8r - 25x Situps on hyperextension machine immediately after each set

Wed - Rest

Thu - Back
Cable Pulldowns 160 4s x 15r Pause at bottom and 3 second slow letup - 20x kickouts immediately after each set
Reverse BB Rows: 90 x 10 - 100 x 10 - 110 x 10 - 120 x 10 - 165 x 8 (PR) - 205 x 4 (PR) 20x crunches immediately after each set
DB Rows: 55 x 8 - 65 x 8 - 80 x 8 (PR) - 90 x 4 (PR) - 20x leg lifts immediately after each set
DB Shrugs(90lbs) and Rear Shrugs(135lbs) superset 3s x 8r + 1s DB shrugs

Fri (Today) - Cardio

Sat - Shoulders/Triceps

Shahabidabi
10-07-11, 12:51 am
Also forgot, same day the knee pain started I ordered Flex got it about 3 weeks later (currently deployed sometimes I get mail within 3 days sometimes it takes 2 months) but started taking it as soon as I got it . This shit is great as you can see, no problems with knee now and hitting PR's on squats now. Also started taking RAGE more regularly with my Storm and Nitro pre-WO, So my new stack is:

Nitro/Storm/Rage w/juice 30-45 min Pre-WO
Nitro/Storm PWO on GYM days
Protein Shake 30-45 min after Nitro/Storm PWO
PAK/Omega w/first meal
Flex 30 before 2nd meal
Protein Shake 30 Min before bed.

A lot of Tuna and chicken during the day for snacks
Meals are whatever they serve in Chow hall or Halal/Kosher MRE (Shits all natural ingredients)

Shahabidabi
10-11-11, 4:05 pm
So here are my numbers for this week so far:
Monday chest
Decline bench press 135x15 155 x 10 185 x 5 195 x 5
Incline bb press 55 x 8 65 x 8 70 x 3 65 x 8 55 x 8
Flaunt bench 135 x 9 185 x 1 195 x 1 tried 200 got about 3/4

Today Legs
Almost had to call today because of rain. It sounds weird but we have an outdoor gym and the only thing over it is a mesh sunshade and it was raining like crazy, but I decided to go anyways and I can't be happier. I only got through two exercises but those two exercises were great
Squat 135 x 15 185 x 10 225 x 8 315 x 2 335 x 1
Leg press 470 x 10 650 x 10 830 x 8 920 x 3 1010 x 2

So I took extra an extra Flex, Nitro and Omega today to hopefully balance out the DOMS I felt from last weeks leg workout.

Tomorrow Cardio got my new trail shoes so hopefully running on this gravel won't be so bad.

Shahabidabi
10-13-11, 2:43 pm
Today was Back heres my numbers:

Cable Pulldowns w/set of Kick outs between each set: 160lbs pull, hold, 5 seconds negative x 3 sets 1 drop set
Reverse BB Rows w/set of leg lift between each set: 100x10, 165x10, 205x7 -2(last two form wasn't great), 225x2
DB Rows w/set of crunches between each set: 65x8, 90x8, 95x8 (this is the heaviest DB we have, going to have to find something else to use)
Superset of DB shrugs 90lbs and Rear BB Shrugs 205lbs, 4 sets

Tomorrow Shoulders/Tri

I'm starting carb cycling today, so I'm going to be changing my schedule around a little next week, I'm still going to be doing the same exercises (except going to add in Deads) but heres what my split will look like
Mon: Legs - High Carb
Tue: Shoulders/Tri - Mid Carb
Wed: Cardio - Low Carb
Thu: Chest/Biceps - High Carb
Fri: Back - Mid Carb
Sat: Cardio - Low Carb
Sun: Off - Carb Reload

Shahabidabi
10-18-11, 3:58 pm
Saturday I was supposed to do Shoulders but apparently we have thieves and we had to do room inspections. How the hell are you going to steal from people, especially while your deployed and supposed to depend on these people to cover your back, and the place we live on is only about 300m by 300m.

So I mixed OJ Rage and Red Bull on Mon. I definitely felt the extra caffeine, taste was pretty good, kind of sweet and kind of sour with the Rage kick as an undertone. Tasty, next time it will be Slaughtermelon and Red Bull, but that's going to have to wait until I get back from leave.

Mon-Legs:
Squat:
135x15 225x5, 315x4, 365x2
Leg Press:
560x8, 740x8, 1010x5, 1010x4
Deads:
135x8, 225x8, 315x1
Hyperextensions:
BWx10 w/30 sec hold on last rep, 45x10, 55x10

Tue-Shoulders/Tri
Rear Mil Press:
45x15, 70x10, 75x8, 95x6, 95x5
Front Mil Press:
65x8, 75x8, 95x4
Bent Over Laterals:
20x10 x4 sets
Tri:
Nose Breakers:
50x10, 60x10, 70x6, 70x4
Tricep Pushdowns:
60x10, 70x8, 80x8, 100x10

Tomorrow: Cardio-Sprints