View Full Version : Bombboy's Six Month Stent In Hell
Shall we begin this journey, this journey through the re- definition of a man. After a long, to long, stent away from the game I'm back. Got back in the game on Monday with a vengence, the last 8 months since I left came rushing through me. It didn't occur to me how much my body missed it's daily war with the iron. It took it's return to the battleground with open arms. This week has been tremendous so far, and tomorrow is leg day. You gotta love leg day.
Yesterday was leg day, what a fucking day can barely move today. But that is the price; pan, soreness, stiffness they no longer bother me. Just another required part of life, another step down this path.
Over the last month I have been lifting hard and heavy. Setting personnel records on the 3 big lifts. So now is time to move into a strength routine. Is there any day better to start a strength routine on then Legs, so here it is.
5 min Bike
Squat:
185 X 12 (WU)
225 X 12 (WU)
340 X 6
365 X 5
390 X 4
410 X 3
430 X 2
Extentions:
195 X 10 X 4
Dumbell Lunge:
45 X 8 X 4
Leg Curl
100 X 12
110 X 10
120 X 10
130 X 8
Straight Leg Deads:
135 X 10
185 X 8
205 X 8
225 X 8
Thats the start of it, I need to play with the weight.
Man what a way to start the week, an absolutely great chest day. My body really loves this strength program. Still have to play with the weight but it was a good day none the less.
Flat Bench Press x 7
135 X 12 (WU)
135 X 12 (WU)
195 X 6
205 X 5
215 X 4
225 X 3
235 X 2
245 X 1
255 X 1
Didn't feel quite smoked yet so
265 X 1
Incline Dumbbell X 4
60 X 10
70 X 8
80 X 8
90 X 6
Decline Press X 4
135 X 12
185 X 8
205 X 6
225 X 4
Had planned to do incline cable flies but the cables and all incline benches were taken so we elected to try some dumbbell pull overs.
Dumbbell pull over X 4
65 X 8
75 X 8
85 X 8
95 X 5
Had a light back day today, thanks to a deadlift competition tomorrow night.
Pull- ups x 3
body x 5
body x 5
body x 7
Reverse Rows X 4
135 x 10
185 x 10
205 x 8
225 x 8
Pulldowns (WG) x 4
150 x 12
165 x 12
180 x 8
195 x 6
T- bar Rows x 4
135 x 10
135 x 10
135 x 10
135 x 10
Followed it up with 20 mins on the treadmill. I'll let ya'll know how the comp. goes
Started of today light shoulder day with a quick 1.5 mi run. Again got a deads comp. tonight.
Standing Military Press x 4
95 x 10
135 x 8
135 x 8
165 x 4
Lateral Raise x 4
30 x 8
30 x 8
35 x 8
30 x 8
Rear Lateral x 4
30 x 8
30 x 8
35 x 8
35 x 8
Dumbbell Shrugs
110 x 10
110 x 10
110 x 10
I will let you all know what happens at the comp.
BB
Nice lifts! I do a lot of sets as well..usually 6 on everything these days. Keep it up! Looking fantastic!
Bombboy
02-28-07, 12:46 pm
Well good news I finished second setting a PR at 475 and lost to a friend so all in all not to bad an evening. Next time right
BB
Well today is Bi/ tri but with recent PR's in both Squat and DL over 450 I have to get my bench up chest has always been my week point. So I opened today with a round of bench and moved into my arms routine.
Flat Bench X 7
205 x 6
215 x 5
225 x 4
235 x 3
245 x 2
255 x 1
265 x 1
Standing Barbell Curl
95 x 8
105 x 8
115 x 4
Hammer
45 x 8
50 x 8
55 x 6
One Arm Preacher
30 x 10
35 x 8
40 x 6
Decline Skull Crushers
95 x 10
105 x 8
115 x 6
Close Grip Bench
135 x 10
185 x 6
205 x 4
Overhead Dumbell
75 x 8
85 x 8
95 x 5
Followed it all up with 20 mins on the stairclimber and 10 mins stretching, it was a good day. Tomorrow is the king, Leg Day
Bombboy
03-03-07, 12:08 pm
Ended up having to lift pretty late tonight do to things goin on. Another leg day so here goes.
5 Mins bike
Squat
135 x 10 (WU)
225 x 8 (WU)
350 x 6
375 x 5
405 x 4
425 x 2
445 x 1
Extentions
195 x 10
210 x 8
225 x 6
240 x 6
Straight Leg Deads
135 x 10
185 x 8
205 x 8
225 x 8
after my last SLDL I felt a sharp pain at the arch of my right foot as I steped off the box, damn near fell over. Still sore will see how my foot feels in the AM.
Curls
120 x 10
140 x 8
150 x 4
150 x 3
Dumbbel Lunges
50 x 8
50 x 8
50 x 8
BB
Good day today, had a shitty weekend full of stupid people. Seemed to hlp my lifting today. So here it is.
Started out with a good 1.5 mi run to warm up.
Bench
135 x 10 (WU)
205 x 6
215 x 5
225 x 4
235 x 3
245 x 2
255 x 1
265 x 1
270 x 1
Incline Dumbbell
75 x 10
85 x 8
90 x 4
80 x 6
Flat Fly
35 x 8
40 x 8
45 x 8
50 x 8
Incline Fly
35 x 8
40 x 8
45 x 8
50 x 8
Dips to Failure
BW x 13
BW + 25 x 8
BW + 45 x 5
BB
Looking really, really good here. I love your routines. Are you using any supps at all?
Currently stacking Stak 2, Pump, Nitro, Pak and Flex.
Pak and Flex after my PWO Shake 15 mins apart.
Mon, Wed, and Fri
0550-Stak 2
Run
0700- Pump
0720- Lift
0830- Nitro
0900- PWO Shake
1030- Whey Protein Shake
1200- Lunch
1430- Whey Protein Shake
1800- Dinner
2100- Casein Protein Shake
Tue, Sat
0550- Stak 2
0600- Pump
0630- Lift/ Cardio
0800- Nitro
0830- PWO Shake
1030- Whey Protein
1200- Lunch
1430- Whey Protein Shake
1800- Dinner
2100- Casein
Thurs, Sun
0550- Stak 2
0600- Pump
0630- Cardio (Thurs)
0730- Nitro
0800- PWO Shake
1030- Whey Protein
1200- Lunch
1430- Whey Protein Shake
1800- Dinner
2100- Casein
Sunday is a complete off day, gonna start incorporating a second cardio session in the pm. Also due to workouts I dont get to make it to the chow hall for breakfast. However, my Oats are on the way here and will hopefully come in this week.
BB
You really have it together..fitting in a proportioned diet plan with your busy schedule and all. Very organized and seems to be tailored to fit your needs. I am looking foward to your progress here. I think you will have great gains and will reach your goals in no time. Keep it up...your certainly on the right rack.
Thanks for the support Toni. Already made to the gym again today, another quick 1.5 mi. Followed up with a wrecking ball ab workout.
Oh, I like using the ball too. I get bored doing the same types of exercises, so I always change it up. I like using the medicine balls too.
had an absolute shitty night sleep , which meant a shit workout. Butpushed through it, had to it's back day.
Wide Grip Pull Up
3 x 8
Dead Lift
350 x 6
370 x 5
385 x 4
405 x 3
430 x 2
Reverse Grip Bent Row
185 x 10
205 x 8
225 x 6
245 x 4
Pull Downs Wide Grip
180 x 8
195 x 6
210 x 4
T-Bar Rows
135 x 8
160 x 6
180 x 5
Had no energy or time for cardio, gonna have to hit it hard next session.
BB
never_2_big
03-06-07, 5:52 am
hey man the training is lookin good, shame to hear about the bad session, but it sounds like you're gonna jump the shit tomorrow. keep it up man.
Thanks for the support Toni and Never 2 big, it really helps.
Man today was a good day, slept well last night, woke up slammed back my Stak 2 and Pump. Headed to the gym felt really good today, got lucky when I walked into the gym it was packed but not once did I have to wait on anyone. Also, didnt have a workout pertner today due to him helping out a young co-worker of ours thats new to the game, which lead to short 30- 60 sec rest periods between sets. So here it is.
Seated Military Press-
95 x 10 (WU)
135 x 8
165 x 6
185 x 4
205 x 2
Lateral Raise -
30 x 8
30 x 8
30 x 8
30 x 8
Rear Lateral -
35 x 8
35 x 8
35 x 8
35 x 8
Up- right Row -
95 x 8
105 x 8
115 x 8
125 x 5
Dumbbell Shrugs- Drop Sets
Set 1
120 x 10
100 x 10
80 x 10
60 x 10
Set 2
120 x 8
100 x 8
80 x 8
60 x 8
Followed it all up with 40 mins of cardio, felt really good today. Also got a package from the states yesterday. Going to start adding L-Glutamine with MSM today, so looking forward to seeing how that works out.
BB
I am doing shoulders today and your workut here just totally psyched me up for it! Thanks!
Glad I could help, knock it out.
Bombboy
03-07-07, 10:06 am
Hit it up again tonight, some abs followed by 20 mins on the treadmill
Planks
3sets x 30 sec
leg lifts with medicine ball
3sets x 15
Rope crunch
100 x 20
120 x 18
140 x 14
Oblique cable
60 x 20
80 x 18
100 x 16
BB
big numbers man, very nice.
TheNaturalG
03-07-07, 6:38 pm
Looks like a crazy ab workout bro. Nice shit.
You like those? I never do them. I tried them once and I didnt feel anything from it. Do you sit on your knees or are you on your back?
You like those? I never do them. I tried them once and I didnt feel anything from it. Do you sit on your knees or are you on your back?
Yeah they work for me, I have to really concentrate on letting my abs do the wrok and getting a squeeze with them. I place my back against the rack and lower down to my knees for these.
BB
What a great day. Got some terrific sleep last night, woke up to a down pour and cancelled squadron PT. So instead of running first, I got to lift first and recked my arms today.
Flat Bench
135 x 10 (WU)
205 x 8
225 x 6
245 x 4
265 x 2
275 x 1
Barbell Curl
95 x 8
105 x 8
115 x 4
115 x 2
Preacher Curl
75 x 8
85 x 8
95 x 5
One Arm Preacher
30 x 10
35 x 8
40 x 4
Close Grip Bench
135 x 10
185 x 8
205 x 6
Skull Crusher
95 x 10
105 x 8
115 x 4
Overhead Extention
75 x 8
85 x 8
95 x 8
Cable Reverse Curl
80 x 10
90 x 8
100 x 4
Wrist Curl
65 x 10
85 x 8
95 x 6
Dips
BW x 15
+ 45 x 8
+ 45 X 6
Followed it up with 20 mins of cardio on the treadmill. What a great day. Time to go to work.
BB
Well it is Saturday... leg day. Here it is, the reason I wont beable to walk right till Monday afternoon.
5 min bike
Squat
135 x 10 (WU)
225 x 10 (WU)
350 x 6
375 x 5
405 x 4
420 x 3
440 x 2
Leg Extentions
210 x 10
225 x 8
240 x 8
255 x 6
Straight Leg Deads
135 x 8
185 x 8
205 x 8
225 x 8
Leg Curl
120 x 10
130 x 8
140 x 6
150 x 4
Standing Calf Raise
340 x 15
360 x 12
380 x 10
400 x 8
Seated Calf Raise
135 x 10
160 x 10
185 x 10
210 x 8
BB
Well ad a busy weekend but got some good rest in last night, and it's chest day. Opened up maxing out, then finished my workout. Felt good today, but for some reason I can never get as pumped on chest day as I do on legs or back. Maybe it's just a personal thing I need to work on.
Flat Bench
135 x 10 (WU)
285 x 1
305 x 1
225 x 6
235 x 5
245 x 3
255 x 2
265 x 1
Incline Bench
135 x 10
185 x 8
205 x 5
225 x 3
Decline
135 x 12
225 x 8
245 x 5
Pec Dec
100 x 12
120 x 10
140 x 8
160 x 6
Dumbbell Pull Overs
70 x 8
80 x 8
90 x 6
Dips
+45 x 8
+45 x 8
Finished my first can of Stak 2 yesterday, made some great gains over the last 3 weeks. Looking forward to can 2 next Monday.
BB
Well here we go another back day.
Pull Up (WG)
BW x 5
BW x 4
Reverse Rows
185 x 10
205 x 8
225 x 6
245 x 4
Pull Downs (WG)
165 x 10
175 x 8
185 x 6
195 x 4
T- Bar Rows
135 x 10
160 x 8
180 x 8
Deads
225 x 6
315 x 1
405 x 1
500 x Fail
Gonna open up with deads in a couple weeks and crush 500.
BB
Nice deads there at the end of your workout..really nice workouts all the way around..really strong and solid...lots of volume..love that!
I know you will crush your next deadlift max...no problem!
Thanks for the support Toni, yeah I'll throw it up and soon. Ok so switched it up a little today on shoulders. Hit a quick 1.5 mi run and started pushing.
Seated Military Press
135 x 10
185 x 5
205 x 3
Seated DB Press
60 x 8
70 x 6
80 x 4
Lateral Raise
30 x 10
30 x 8
30 x 8
Standing Bent Reverse Fly
35 x 8
35 x 8
35 x 8
Dumbbell Shrug
110 x 12
120 x 12
120 x 12
120 x 12
Peace, BB
So yeah, today is an off day suppose to relax today. Woke up feeling very rested and ready this AM. Headed to the gym 35 mins of cardio and a quick abs day. So much for a day off.
BB
I guess its just me but I was told to hit side laterals hard because that is what really makes your shoulders wider and helps develop the outside head of the deltoid, in addition to benefiting the rear and front delts as well. It assists in creating the X-shape...and a nice V to the upper body, as long as you have the lats to go with it.
I do 6 sets in every shoulder workout. I used to go 20's for 10 reps, 25's for 8...now I am doing 15's for 20 reps and it kills. I do them right after presses usually. Also, I do this thing called burns..Arnold used to do them too. Where you take heavy ass db's and you hold them out to your sides with totally straight arms about 10 inches away from your thighs for as long as possible...at least 30 seconds. I would superset these with the side laterals....not very nice..burns like hell..but I love that!
Nice workouts here..solid and strong..looking good as always!
I'll give it a shot, I usually hit side lats for 4 sets and have noticed some good gains. Next weds. I'll up it and see what happens. Now my lats, there a joke, been uping the Pull ups and downs but they need work. Thanks for the advice, always welcome here.
BB
You know..I am surprised that my lats came up as fast as they did..I just did loads of wide grip chins (hit upper back and full sweep in the lats and also develops the whole shoulder girdle in general), single arm db rows (as heavy as I could), close grip chins or pulldowns are great for widening the lats and developing the serratus. Wide grip pulldowns and rows are crucial too.
As of right now my back routine is basic, Reverse grip bent rows, WG pull ups, pull downs, dumbbell rows, deads. Thinking about throwing in chin ups, and another set od pull down (close grip) but it may be over kill.
BB
Again opened up with chest, enjoying hitting flat bench twice a week. So here it is, got to the gym late this am, damn Squadron PT. Quick 1.5 miles, streching and on to the routine.
Flat Bench
135 x 12 (WU)
230 X 6
240 x 5
250 x 4
260 x 3
270 x 2
280 x 1
Barbell Curl
95 x 8
105 x 8
115 x 5
125 x 1
Hammer Curl
40 x 10
45 x 8
50 x 6
Preacher Curl ( EZ Curl Bar)
75 x 8
85 x 8
95 x 5
Decline Skull Crusher
95 x 10
105 x 8
115 x 6
Rope Push Downs
100 x 10
110 x 10
120 x 10
Overhead DB Extention
70 x 10
80 x 8
90 x 8
Leg day in the AM, talk to you all shortly.
BB
As of right now my back routine is basic, Reverse grip bent rows, WG pull ups, pull downs, dumbbell rows, deads. Thinking about throwing in chin ups, and another set od pull down (close grip) but it may be over kill.
BB
Overkill...BAH! I do so many exercises and sets... I never really feel overtrained..tired maybe..but overtraining is OVERRATED! Knock yourself out..well, not really...but get yourself so exhausted as to where your lats are so dead you cant even get one more pull-up at the end of your workout. I do pull-ups at the end..I go for 40+ always (in sets)...usually till I cant go no more. Sometimes I superset them with db pullovers or light db rows...just for fun!
Godd point, I think with my standard week of rest between body parts I should be good and rested. Gonna go nuts on tuesday.
BB
With a damn PT test early next week and a comp. at the end of next week I had to balance power with being able to run on Monday. So here it is.
5 min Bike (WU)
Stretch
Squat-
135 x 10 (WU)
225 x 8 (WU)
405 x 1
455 x 1
475 x 1 (PR)
Extentions-
210 x 10
225 x 8
240 x 6
Curl-
120 x 10
130 x 8
140 x 6
Leg Press- Sled +
400 x 8
400 x 8
400 x 8
Stretch
BB
I know that has to be rough..lifting and then expected to run for a pt test. I used to train with this Marine. His legs were his best bodypart...just insanely huge. His thighs rubbed together when he walked, his outer sweep would move back and forth...just nuts.
He had to run every week and he had such a difficult time, poor guy could barely keep up with the rest of the division. The funniest thing of it were the other guys who would make fun of him for being out of shape cause he couldnt keep up when running. I would always be like WTF? Get those little shits in here and show 'em how out of shape you really are. Those guys would come in a take the 10lb db's to do lunges. Then again, the running lifestyle is very different from ours..but who is to say one is in better shape than the other?
That is an interesting question though...is one in better shape than the other?
Sorry...went off the main focus here...YOU! LOL...whatever you do, dont fall behind..stay with the group! LOL
Hey Toni I know how your friend feels, it sucks. I'm lucky though my unit knows how I feel, that as long as I pass the damn test I'm good.
With the PT test out of the way thought I'd hit back first this week. See if I can give it the most recovery time possibile before Fridays Comp. So here it is
Stretch
1.5 Mi run
Stretch
Deads
135 x 10
225 x 8
405 x 1
455 x 1
475 x 1
500 x FAIL
405 x 4
315 x 8
Pull- ups
BW x 6
BW x 5
BW x 4
BW x 4
Reverse Row
225 x 6
205 x 8
205 x 8
205 x 8
Pull Downs WG
165 x 10
180 x 8
190 x 6
200 x 4
T-Bar Row
135 x 8
160 x 8
180 x 8
205 x 5
Pull Down CG
165 x 10
180 x 8
190 x 6
200 x 4
One Arm Dumbbell Row
90 x 10
100 x 8
110 x 8
110 x 8
Gonna hit chest tomorrow, and change up the whole program next week. Gonna come back to this one after a couple weeks just need to shock my body.
BB
Hit it hard this AM, got some good sleep had additional motivation this morning due to some squadron doing PT in the gym. I hate that crap you get 50 damn people standing around taking up space and not doing shit.
5 min. warm up
Stretch
Flat Bench
135 x 10
225 x 5
305 x 1
225 x 8
245 x 6
265 x 4
275 x 2
Incline Bench
205 x 6
225 x 4
225 x 4
Decline Bench
205 x 8
225 x 8
245 x 5
Incline Cable Cross
40 x 8
40 x 8
50 x 6
Pec Dec
100 x 12
110 x 12
120 x 10
130 x 10
Dumbbell Pullovers
70 x 10
80 x 10
90 x 8
BB
So here it is skipped my run this AM due to a meeting early this morning.
Stretch
DB Press
60 x 8
70 x 8
70 x 8
70 x 6
Lat Raise
35 x 8
35 x 8
35 x 8
35 x 8
Rear Lat Raise
35 x 8
35 x 8
35 x 8
35 x 8
60 yd Farmers Walk
70 x 1
80 x 1
90 x 1
Upright Row
75 x 10
95 x 8
105 x 8
DB Shrug
120 x 12
120 x 12
120 x 12
120 x 12
BB
Hit up arms today
Barbell Curl
95 x 10
105 x 8
115 x 6
95 x 10
Hammer Curl
40 x 8
40 x 8
40 x 8
40 x 8
One arm preacher
12 x 30
12 x 30
12 x 35
Decline Skull Crusher
95 x 10
105 x 10
115 x 8
Close Grip Bench
135 x 10
175 x 10
195 x 8
Dumbbell Overhead Extention
70 x 10
80 x 10
90 x 8
100 x 6
BB
dude you are throwing up some great numbers. i'll be following your progess. what is your height/weight?
Started a new program today, trying to give my body a little shock. I'm 73 in. and current weight 232 lbs. (as of this am) with 21 % bf and am starting my first cut today. Any advice would be appreciated.
Stretch
Incline Bench Press
135 x 12 (WU)
185 x 10
205 x 8
225 x 6
235 x 4
Flat DB Press
80 x 10
85 x 8
90 x 6
90 x 6
Flat DB Fly
40 x 12
50 x 10
60 x 8
Seated Calf Raise
100 x 20
145 x 15
170 x 15
190 x 12
Standing Calf Raise
300 x 20
325 x 15
340 x 15
365 x 12
Hanging Leg Raise
4 x 15
Rope Crunch
110 x 20
120 x 20
140 x 15
140 x 15
Dumbell Side Crunch
50 x 20
60 x 20
80 x 15
90 x 12
Followed by 20 mins of cardio on the treadmill
BB
It was and absolute down pour this morning, all morning. So I'm sitting there in the gym, hittin the leg press and a buddy taps me on the shoulder, I look over at him and he's laughing I look to see whats so funny and behold a maze of bodies as they scatter like rats from the cardio tent as it floods. Sorry, was just fucking great watching all those skinny people running like rats in a sinking ship. So here was the work short and sweet.....
Bike 5 min
Stretch
Squat
135 x 12 (WU)
225 x 12
275 x 10
315 x 8
350 x 6
Leg Press
450 x 10
500 x 8
550 x 6
550 x 6
Extentions
210 x 10
225 x 8
225 x 8
BB
what diet are you using for your cut?
Taking a zero carb shake or tuna/ chicken every 2 hrs. The difficult part is being here in Iraq I cant plan meals, only we only get chicken breast about twice a week here so I stock up about 12 in the frdge at the office.
Been busy here finally getting a break, ha. So lifted on Wed. had a good day
Stretch
1.5 mi Run
Preacher Curl
95 x 10
95 x 8
95 x 5
Standing DB
40 x 10
45 x 8
45 x 8
50 x 6
Hammer Curl
40 x 10
45 x 8
50 x 8
Skull Crusher
95 x 12
105 x 10
115 x 8
115 x 6
CG Bench
135 x 12
155 x 10
175 x 8
195 x 8
Cable PD
100 x 12
120 x 10
140 x 8
Cross Body Crunch
4 x 20, 20, 15 , 15
Decline Reverse Crunch
4 x 20, 15, 15, 10
And Today workout
Stretch
1.5mi Run
SLDL
135 x 12
185 x 10
205 x 8
225 x 8
245 x 6
Leg Curl
115 x 12
125 x 10
135 x 8
145 x 6
Single Leg Curl
50 x 12
60 x 10
70 x 5
Pull ups
4 x 5
Barbell Row
185 x 12
195 x 10
205 x 10
215 x 8
T Bar Row Super Set with DB row
135 x 10 100 x 10
135 x 10 100 x 10
135 x 10 100 x 10
Stretch
BB
with whatcha got! This is the way it is and your handling business. I admire you. Your truly a fighter and a survivor. Keep doing what your doing...impressive as hell considering what you have to do to get stuff done.
Toni, thanks for your support, I know how busy you are yet you take time out to support guys like me. So again thank you.
Seated Military Press
135 x 10 WU
155 x 12
185 x 10
195 x 8
205 x 7 + 1 forced rep
215 x 4
Arnold Press
50 x 8
50 x 8
50 x 8
Front DB Raise
30 x 10
30 x 10
30 x 10
Lateral Raise
30 x 12
35 x 10
35 x 10
35 x 8
Rear Fly
30 x 12
35 x 10
35 x 10
Uprighht Row
95 x 8
105 x 7, cheated on the last one
95 x 8
Barbell Shrug
225 x 12
275 x 10
315 x 10
365 x 8
Going back to my old routine on monday, it works better with my schedule here. Mainly due to the fact legs will be at the end of the week again.
BB
Flat Bench
135 x 12 (WU)
185 x 12
225 x 8
250 x 8
275 x 4
295 x 2
315 x 2 Forced Reps
Incline
185 x 10
185 x 10
205 x 6
Flat Fly
40 x 10
50 x 8
60 x 8
65 x 8
Incline Fly
35 x 10
45 x 10
55 x 8
55 x 8
Dips
+45 x 10
+45 x 10
+45 x 10
BB
Pull-ups
8,5,5,5
Barbell Row
185 x 12
205 x 10
215 x 10
205 x 8
Pulldowns WG
165 x 12
175 x 10
185 x 8
195 x 6
T- Bar Row
135 x 12
165 x 10
190 x 10
215 x 8
DB Row
100 x 12
110 x 10
120 x 8
Deads
315 x 8
365 x 2
405 x 1
455 x 1
BB
Had a great workout today, switched up my cest day and did all dumbell work
DB Press
70 x 12 (WU)
90 x 10
100 x 8
110 x 6
120 x 4
90 x 8
DB Incline
70 x 8
75 x 8
80 x 8
85 x 8
DB Fly
45 x 10
50 x 10
55 x 10
Incline Cable Fly
50 x 8
50 x 8
50 x 8
Pec Dec
120 x 10
135 x 10
145 x 10
DB Pullover
75 x 8
85 x 8
95 x 8
BB
Pull ups
BW x 10
BW x 7
BW x 6
BW x 5
BW x 4
BB Row
185 x 12
195 x 15
205 x 10
215 x 10
225 x 8
WG Pull Downs
165 x 12
175 x 10
185 x 8
195 x 8
T Bar Row
135 x 12
175 x 10
205 x 8
225 x 6
DB Row
100 x 12
110 x 10
120 x 8
Deads
275 x 8
315 x 6
365 x 4
405 x 2
455 x 1
BB
Had a tremendous day in the gym this am.
Stretch
1.5 Mi run
Seated Military Press
135 x 12 (wu)
185 x 10
195 x 8
205 x 6
215 x 4
225 x 2 + 2 forced reps
DB Press
55 x 10
65 x 8
75 x 6
Front Raise
30 x 8
30 x 8
30 x 8
Lateral Raise
30 x 10
30 x 10
35 x 8
35 x 8
Rear Fly on Pec Dec
90 x 10
95 x 10
100 x 10
105 x 10
BB Shrug
315 x 10
365 x 8
405 x 6
DB Shrug
110 x 10
110 x 10
120 x 10
120 x 10
Can barely move my arms now, hahahaha I love it
BB
Feel that burn...dont you just love it feels like you are on top of the world. keep em coming bro looks like another solid workout for you....
Still starting arm day with a round of flat bench. So here it is.....
30 mins stretch/ plyometrics
1.5 mi run
Flat Bench
230 x 10
250 x 10
275 x 6
305 x 2 + 1 forced
225 x 8
Barbell Curl
95 x 8
100 x 8
105 x 6
110 x 4
Hammer Curl
40 x 8
45 x 8
45 x 8
45 x 8
DB Precher Curl
35 x 8
35 x 8
35 x 8
Decline Skull Crusher
95 x 10
105 x 8
115 x 8
Kick Backs
35 x 8
35 x 8
35 x 8
Overhead DB Extentions
90 x 8
100 x 8
110 x 8
Reverse Curl
65 x 12
75 x 10
85 x 8
Need to change up my bi work, I seem to be stuck.
BB
What a shitty day, woke this AM to a nasty stomach bug and spent the rest of the morning running to and from the bathroom. Finally made it to the gym for leg day
Bike 5 min
Stretch
Extentions
210 x 10
220 x 10
230 x 10
240 x 10
Curl
115 x 10
125 x 10
135 x 8
145 x 7
Squat
225 x 10
315 x 8
365 x 6
405 x 2
That did me in and I was off to the head, stomach is still all messed up. Need to get some good sleep tonight
BB
Awesome! You felt like crap and still trained..that's my boy! Although, I suggest paying close attention to your body's signals..if you feel you need to rest, than do so. No sense in pushing your body too far, especially while sick and making things worse for yourself later. But if you feel better now, than it was well worth it.
I had a 103 fever once and refused to stay in bed. I felt myself getting sicker as I laid in bed..like I was brewing in my own frail state and becoming more helpless as time passed. I got up and said screw this, I am lifting.
I went to the gym, it was freezing in there too, plugged my ears with my headset, and dragged the first 15min of my workout, thinking shit, WTF am I thinking?
Then, it hit me...I started feeling it...and I had one of the best workouts I ever had that day..and low and behold, when it was said and done, my fever went down tremendously by the time I got home. I woke up the next day feeling fantastic..just sore as hell everywhere.
So, I it just depends on you and what you feel you can take; what your limits are. You proved here that you know yourself that dam well and you pushed therefore, you conquered. Attributes of a true Animal at heart my friend!
Thanks for the support Toni, those who know me will be suprised to hear that made me speechless. Oh and I feel better today another good night of rest and I should be 100%.
BB
Chest Day, Yahoo I'm 100% again
Flat Bench
135 x 12 (WU)
225 x 12
250 x 10
275 x 6
300 x 3 + 1 Forced
315 x 2 + 1 Forced
Incline Bench
185 x 10
205 x 8
225 x 8
245 x 4
Flat Fly
40 x 10
50 x 8
60 x 8
Incline Fly
35 x 10
45 x 8
55 x 8
Decline bench
185 x 10
205 x 8
225 x 6
245 x 3 + 1 Forced
Followed by 30 mins of Cardio and stretching, back at it this PM
BB
Honestly, I never did declines a day in my life..well..I did early in my training and hated them..I felt they were working more of my front delts and tris than anything else. Do you really feel they are benefiting you? I think flatbench and incline are really all you need for compound movements. That energy your using on declines could be better used on the other 2 exercises and cables..like standing cable crossovers, incline/flat bench cable crossovers, bent foward cable crossovers, low pulley crossovers, dips, pullovers...gosh, the list can go on I think.
Just a thought. Your always looking good here..I love your training style..very strong, very compact..love it! your awesome!
I just throw them in from time to time, something different in the WO. This afternoon's work was simple and to the point.
Standing Calf Raises
395 x 12
395 x 10
400 x 10
405 x 10
410 x 10
Wrist Curl
65 x 12
85 x 10
95 x 10
105 x 8
Hanging Leg Raise
15, 12, 10, 8
Rope Crunch
120 x 20
130 x 20
140 x 15
150 x 12
DB Side Crunch
60 x 20
70 x 20
80 x 15
90 x 15
20 Mins of Cardio, stretced and headed to a needed meal at the chow hall.
BB
Felt really good today, did a shorter WO, with less rest between lifts. Well for all lifts but Deads those got there usual 3-4 min rest period.
Pull- Ups
10, 8, 6, 6, 5
BB Row
195 x 12
205 x 10
215 x 10
225 x 10
235 x 8
CG Pulldowns
175 x 10
185 x 10
195 x 8
T- Bar Row
135 x 12
180 x 10
225 x 8
Deads
275 x 8
315 x 8
365 x 6
405 x 4
455 x 1
30 mins of cardio and stretched, heading back this pm for some more cardio.
BB
Well here it is another good shoulder workout, also starting to get veins acrossed my shoulders now. These are my first veins that actually pop. Well here it is.....
Stretch
1.5 Mi run
Seated Mil. Press
135 x 12 (WU)
185 x 10
195 x 8
205 x 6
215 x 4
225 x 4 + 1 Forced
DB Press
50 x 10
60 x 8
70 x 6
80 x 4
Front Raise
30 x 8
30 x 8
30 x 8
Lateral Raise
30 x 10
35 x 8
40 x 6
35 x 8
Pec Dec Rear Fly
90 x 12
100 x 10
110 x 10
120 x 8
BB Shrug
315 x 12
365 x 10
405 x 8
315 x 12
BB
Big Jawn
04-18-07, 2:53 am
Your one strong mofo.
I'll be watching.
Decided to see how you doing bro your numbers are impressive to say the least you literally get stronger every week nice to see bro this log shouold be seen by all bro very nice...
Your one strong mofo.
I'll be watching.
Thanks Big Jawn, thats means alot coming from you, I always enjoy the company.
BB
Decided to see how you doing bro your numbers are impressive to say the least you literally get stronger every week nice to see bro this log shouold be seen by all bro very nice...
Thanks bro, adding the weight every week is my goal, after my weekly session I look back over my log and pick apart my workout and find atleast somewhere in it I can go heavier. May sound must up but thats how I work.
BB
Thanks bro, adding the weight every week is my goal, after my weekly session I look back over my log and pick apart my workout and find atleast somewhere in it I can go heavier. May sound must up but thats how I work.
BB
I think thats absoutely fantastic that you do that. I do that as well...I will go for one or two more reps in a particular exercise, even if they are negatives or forced reps or I like last chest day I think it was I did 55's on the DB inclines. I always try to improve in every workout..even if its just one exercise where I bump up the reps or the weight slightly..it makes all the difference in the world to me.
I started to do some sprints and a bit of running and each time, I say ok, today, 3 extra min..than 4, than 5..before you know it..I am running 15min easily at a 6.0 pace. For my short legs...thats work! LOL
So, keep doing what your doing 'cause your lookin' mighty strong and confident...I'll be back!
Had a tremendous arm day today, probably the best bi pump I have had since I have been here. So here it is....
Flat Bench
135 x 12 (WU)
225 x 8 (WU)
335 x 1
345 x 1
230 x 6
270 x 5
280 x 5
300 x 4
320 x 2 + 1 Forced Rep
EZ Bar Curl
95 x 10
105 x 8
115 x 6
105 x 6
Hammer Curl
40 x 8
40 x 8
40 x 8
40 x 8
Preacher DB Curl
35 x 10
40 x 8
40 x 8
Close Grip Bench
135 x 12
165 x 12
185 x 12
205 x 10
V- bar Pushdowns
120 x 15
130 x 12
140 x 12
150 x 10
DB Overhead Extentions
100 x 8
100 x 8
100 x 8
BB
So here it is, ended up with a bad and short leg day last week do to illness, it seems that helped my legs out.
Extentions
210 x 10
220 x 10
230 x 10
240 x 10
Squat
225 x 12
315 x 10
365 x 6
405 x 4
Leg Press (weight on machine)
300 x 15
350 x 15
400 x 15
450 x 15
SLDL
135 x 10
185 x 10
225 x 8
275 x 6
Leg Curl
115 x 12
125 x 12
135 x 12
BB
Chest day today, was weird started good really motivated this AM. Then started liftin and just felt weak.
Flat Bench
135 x 12 (WU)
225 x 12
250 x 6
265 x 5
280 x 4
300 x 3
315 x 2
225 x 10
Incline DB Press
70 x 10
80 x 8
90 x 8
Incline Fly
35 x 12
45 x 10
55 x 8
Pec Dec
100 x 15
110 x 12
120 x 10
130 x 8
Cable X
40 x 15
50 x 12
60 x 10
Dips
+45 x 10
+45 x 10
+45 x 8
BB
Well started out good today,
Pull- up
10,10,10
BB Row
205 x 10
215 x 10
225 x 8
235 x 8
CB Pull downs on machine ( Cable broke on Lat PD)
170 x 12
180 x 12
190 x 10
200 x 12
T- bar Row
135 x 12
160 x12
180 x 12
Deads
315 x 6
365 x 4
405 x 2
That’s where the problem started after my second rep at 405 I felt a pop and sharp pain in the palm of my right hand. Well waited a few minutes for the pain to subside, which it didn't so I packed up and came home. Got cleaned up and since the pain was still here I headed to the Doc. Doc tells me one of two things happened, either A, I partially tore the muscle on my hand opposite of my palm or B, I popped a ring that’s meant as a guide for the ligaments in your hand. The only way to tell is a MRI or CT scan and since I'm in Iraq we don’t have those. So I get to wait and see if it improves or I lose hand strength and the pain gets worse.
BB
Bomboy to bombman bro that is mos def man weight you are throwing around sick numbers bro I love it.
How is your hand today? You were really grooving here in your wo's too...had a rythum and strong too! Stupid shit always happens huh? My right wrist has been bugging me lately, especially doing preacher curls with the EZ Bar, so I wrap it really tight, I mean so tight it gets numb. I dont know how good an idea it is, but it helps me through my sets pain free.
Will wrapping your hand help you? As long as you dont lift as heavy as you were, but to get you by, slowly...just an idea. If your in too much pain, rest is obviously best.
I do arms on fridays, so that gives my wrist good enough time to rest up and I try to lay low from anything that would make it tweak. In your case, its when you grip huh? You have to grip everything...well..keep us posted on what's up with you. Hey...think of it this way..you can sure do alot of dreadful leg workouts now! No excuses huh? ;)
Thanks guys, no the pain in my hand doesn't really come from my grip thats a dull pain, the sharp pan comes from direct contact with my palm so we will see what happens on tomorrows shoulder day.
BB
Sholder day and test day for my hand see how much she can take...
Seated Military Press
185 x 10
195 x 10
205 x 8
225 x 5
Up-right Row
95 x 10
105 x 8
115 x 8
Lat Raise
30 x 10
35 x 10
40 x 8
Pec Dec Rear Fly
105 x 10
120 x 10
135 x 8
Really no pain up until this point when I started shrugs, I had to go back into my bag and grap my straps, guess the pain is really coming from my grip.
BB Shrug
315 x 10
365 x 10
365 x 10
315 x 10
DB Shrug
120 x 12
120 x 12
120 x 12
BB
Bombboy
04-26-07, 12:39 am
So today is a rest day for me, however I woke with a good amount of energy so headed in for 50 Mins of cardsio 40 on the treadmill and 10 on the bike. Hand feels good today a little stiff this morning but thats about it.
BB
Had another good arm day, decided to drop flat bench to allow for more energy on my arms.
Barbell Curl
95 x 10
100 x 8
105 x 8
110 x 5 + 1 forced rep
DB Curl
40 x 10
40 x 10
40 x 10
Hammer Curl
40 x 10
40 x 10
40 x 10
DB Preacher Curl
35 x 10
35 x 10
35 x 10
Decline Skull Crusher
95 x 10
105 x 10
115 x 8
Close Grip Bench
135 x 12
165 x 10
185 x 10
205 x 10
Overhead DB Press
100 x 10
100 x 10
100 x 10
Hand was good today, only some dull pain.
BB
Leg day today, went no more then 1 min rest in between sets this morning.
Leg Extentions
210 x 10
220 x 10
230 x 10
240 x 10
Squat
225 x 10
315 x 8
365 x 6
405 x 1
Leg Press
490 x 10
580 x 8
670 x 6
SLDL
135 x 12
185 x 10
225 x 8
275 x 8
Leg Curl
115 x 12
125 x 12
135 x 10
145 x 8
Standing Calf Raises
395 x12
395 x 12
395 x 12
395 x 12
BB
Big Jawn
04-28-07, 3:15 am
Good squats bro, right on track.
Chest day today and I don't know what happened this AM. I woke up tired and unmotivated, I think due to stress from the two classes I am taking while here. Anyway so I walk into the gym stretch and it seems my eyes and mind focus, it felt like I lost all reality, lost everything other then the weights. What a great, great day.
Flat Bench
135 x 12(wu)
225 x 8 (wu)
315 x 1
350 x 1
315 x 3
250 x 10
225 x 10
Incline DB
70 x 10
80 x 8
90 x 8
100 x 5 + 1 forced
Flat Fly
45 x 10
55 x 8
65 x 8
Incline Fly
40 x 10
50 x 10
60 x 8
Pec Dec
110 x 12
120 x 10
130 x 10
140 x 8
Dips
+45 x 16
+70 x 10
+100 x 2 and on the third I absolutely collapsed to the floor could even stop my downward movement, I just sat there on the floor, wasted.
Cardio
20 mins
Stretch
BB
BAck day, light back day
Pull Ups
4 x 10
Bent Row
185 x 12
205 x 12
215 x 10
225 x 8
Pulldown CG
180 x 12
190 x 12
200 x 10
210 x 10
T- Bar
135 x 12
160 x 10
180 x 10
205 x 8
DB Row
120 x 8
120 x 8
120 x 8
20 mins of cardio and stretch
BB
Shoulder day, I love shoulder day, however my damn squadron decided to change up PT this AM and start it off with 30 mins. of damn plyometrics followed up by our run. So I burned a bit of energy before I lifted.
30 mins plyometrics and stretching
1.5 mi run
Seated Military Press
135 x 12
185 x 10
195 x 8
205 x 6
Seated DB Press
60 x 10
70 x 8
Lateral Raise
30 x 10
35 x 8
40 x 8
35 x 8
30 x 10
Rear Pec Dec Fly
105 x 12
120 x 10
135 x 8
120 x 10
105 x 12
DB Shrug
120 x 12
120 x 12
120 x 12
120 x 12
BB
BAck day, light back day
Pull Ups
4 x 10
Bent Row
185 x 12
205 x 12
215 x 10
225 x 8
Pulldown CG
180 x 12
190 x 12
200 x 10
210 x 10
T- Bar
135 x 12
160 x 10
180 x 10
205 x 8
DB Row
120 x 8
120 x 8
120 x 8
20 mins of cardio and stretch
BB
If you say so lol...looking good bro
Here it is, need some help getting my peak on my bi's any advise please...
Flat Bench
135 x 12 (WU)
225 x 10
275 x 8
315 x 3 + 1 forced
225 x 8
EZ Bar Curl
75 x 12
95 x 10
105 x 6
95 x 8
DB Curl
35 x 8
40 x 8
40 x 8
Hammer Curl
35 x 10
40 x 10
40 x 10
One Arm Preacher
30 x 10
30 x 10
30 x 10
Skull Crusher
95 x 12
105 x 10
115 x 8
95 x 10
Close Grip Bench
185 x 8
185 x 8
185 x 8
Puch downs "V" Bar
120 x 12
130 x 12
140 x 12
BB
Flat Bench
135 x 12
225 x 12
250 x 10
275 x 8
300 x 4
Incline Dumbbell Press
70 x 12
80 x 10
90 x 8
100 x 6
Flat Fly
45 x 12
55 x 10
65 x 8
Incline Fly
40 x 12
50 x 10
60 x 8
Cable Cross
50 x 12
60 x 10
70 x 8
BB
Big Jawn
05-07-07, 2:26 am
That's a strong chest workout bro, keep it up.
Changed it up a bit today, didn't go to heavy but stayed at a decent rep count, with less then 1 min. rest between sets.
Pull ups
BW x 3 x 8
Bent Row
205 x 4 x 10
Pull downs WG superset CG
190 x 3 x 10 (WG)/ 8 (CG)
T Bar
165 x 3 x 10
DB Row
120 x 3 x 10
BB
Flat Bench
135 x 12
225 x 10
250 x 8
275 x 6
300 x 4
315 x 2
Incline Dumbbell Press
70 x 10
80 x 8
90 x 6
Pec Dec
110 x 12
120 x 12
130 x 12
140 x 12
Cable Cross
50 x 12
60 x 10
70 x 8
80 x 8
Incline Fly
40 x 12
50 x 10
60 x 10
Cardio 20 mins
Stretch
That hand must be healed if not look out when it heals huh...