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.
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.