Scuff A Guy Up Training [Archive]

ldskenpo

01-19-07, 12:50 pm

OK, I have tried this in other places, but want to give it a go here. Background, I am an infantryman currently assigned as a Drill Sergeant. When I was overseas before got a rep as being aggressive. Got back into lifting last Jan during a 7 week suspension, stopped when brought back to work, then started back up around last july.Goals-get big and strong.
Split
mon-chest-abs
tue-back,biceps,forearms
wed-cardio-abs
thu-shoulders,traps,triceps
fri-legs,abs
sat-4 hours army combatives
sun-rest
I do multiple sets 20 for major parts/ 10 for minor, rest around 1 min between sets, try to eat 6 meals/ day, will post yesterdays shoulder workout later.

ldskenpo

01-19-07, 1:42 pm

the way i workout is, i keep a laminated sheet of paper with me and write down what i do, i use the timer on my watch to time my rests. I dont use music cuz I zone out while lifting, i focus on how whatever muscle is feeling, i usually workout alone ( nobody likes my hours, and one guy once quit halfway through a workout muttering profanities and crying-yes, TEARS)
I aint the strongest guy on the block,YET.
yesterday was shoulders and tris, i kept my rest to 1 min, drank 2.5 quarts of water during the workout
press behind neck 95x8/115x8/135x8/155x8/165x2
wide grip upright row 65x8/75x8/95x8/95x8/105x8/115x8
laterals 20x8/25x8/30x8/35x8 drop 20x8/40x8 drop 20x8 (rp) guy watching me said i could use heavier weights if i bent my elbows more closer to 90 degrees-not gonna do it, i flex my elbows just enough to keep safe
bent laterals 20x8/30x8/35x8/45x8/45x8 drop 35x8 drop25x8 (rp)
db shrugs 100x8/110x8/120x8/130x8
skullcrushers 50x8/70x8/90x8/100x5 ( for ez curl bar i just keep track of what i add)
pushdown 30x8/50x8/60x8/70x8drop plate by plate doing 8 reps each plate then w/o rest go back to 70 and do 5
dips bodyweight x 15/ body x 10

ldskenpo

01-19-07, 2:20 pm

next week i am going to do clean and press in place of press behind neck, just to change it up

tonight is legs, havent done legs in a couple weeks due to running so much lately, but i miss the walking funny all weekend.
gonna do
squats
leg press
seated leg curl
standing leg curl
toe press
seated calf raise
then abs

ldskenpo

01-20-07, 11:03 am

I havent done legs in quite a while because of all the running lately, so I decided whatever happens I am going to do legs last night. So
squats 135x8/225x8/295x8/315x8/315x4
i started getting light-headed on the 3rd set, on the 4th set I puked
i use to use 450 on work sets - why does running drain so much strength from your legs?
leg extensions90x10/110x10/130x10/150x10/170x10/190x10 drop 170x3/190x7 drop150x5
seated leg curl 70x10/90x10/110x10/130x10/150x10/170x10
standing leg curl 35x12/45x12/55x12/60x12
toe press 2plates/sidex15/3 platesx15/4 platesx15/5platesx12
seated calf raise 70x15/90x15/110x15/130x15
decline crunches i got to 74 before my abs cramped up from the pukin in the locker room earlier
I am pissed about this, I havent had to squat this light since I started lifdting again last August.So just to top it off, I made myself do the stairs out here by my unit until I threw up again. (ticked off DS)
And here is the plan to remedy this- no more tanks or t-shirts, I will wear either a sweatshirt or long sleeve T when lifting, and if I can walk saturday, then I will do legs again on sunday. This will continue until I am squatting 500 again.

ldskenpo

01-23-07, 9:29 am

db bench 60x6/70x6/80x6/90x6/100x6/105x5
flys 30x8/40x8/45x8/50x8/55x8
db incline 50x8/60x8/70x6/80x6/90x6
incline fly 25x10/30x10/35x10/40x10/45x10
crossover 35x12/42.5x12/50x9 drop 35x6
machine toe press 170x15/210x15/230x15/250x15
decline crunches 100

ldskenpo

01-23-07, 1:38 pm

a friend of mine said he wants to work out with me tonight for back and bi's, gonna see how it goes, I usually work out alone cuz no one wants to lift at the times I do,
any way the plan is
chins
low rows
pulldowns
bent rows
db pullovers
db curls
preacher curls
behind back wrist curl
hammer curls
20 sets for back, 10 for bi, 10 for forearms

ldskenpo

01-24-07, 7:33 am

last night I had a training partner, he actually showed up before time,
pulldowns 120x8/140x8/160x8/180x8/200x8
low rows 120x8/160x8/180x8/200x8/220x8
hammer pulldowns 5x8 last set triple drop
db rows 60x8/80x8/100x8
db pullovers 60x10/70x10/80x10
db curls 30x8/40x8/50x8/55x8
incline curls 25x8/30x8/35x8
arnold curls 30x8/35x8
standing wrist curl 95x10/115x8/125x8/135x8/155x8
db wrist curl 30x8/35x8/40x8/45x8
'21' hammer curls 30/35

ldskenpo

01-25-07, 9:32 am

last night was cardio and abs
I went to the stadium on main post and ran 2 miles, then walked over to Bryant-Wells and did abs
decline crunches 100
flutter kicks 200
and then I swam laps for 35 min to try and loosen my shoulders up, tonight is shoulders and tri's
press behind neck
wide grip upright row
laterals
bent laterals
db shrugs
skull crushers
pressdown
dips

ldskenpo

01-26-07, 8:13 am

the guy who wanted to workout with me didnt show up on time, so I started without him
press behind neck 95x6/105x6/115x6/135x6/155x6/165x5
wide grip upright row 65x8/85x8/105x8/115x8/135x8
laterals 20x8/25x8/30x8/35x8/40x8 crank out db press
bent lateral 25x8/35x8/40x8/45x8/50x8 this is when he showed up
db shrugs 110x8/120x8/130x8/140x8/150x8
skullcrushers 75x8/95x8/115x8/125x8
pressdown 50x8/60x8/70x8/85x8/100x8 drop a pin do 8 all the way up the stack
dips bodyx20/bodyx20

ldskenpo

01-26-07, 10:45 pm

my partner called and said he couldnt work out cuz he was eating supper at his mom's, anyway today is legs. whenever i think about a leg workout, i remember this truck driver assigned to support our company in Iraq.
he is an 88M, truck driver and he would bring us our food, water, ammo and stuff. one day as he was bringing our stuff to us, his convoy was ambushed. an rpg round punched through his door, passed over his leg, cutting his quad with one of the fins and detonating on impact with the TC. i was with the qrf that responded, we had to pry his weapon from him, he was still fighting, so that we could drag him to safety and try to treat him. while trying to bandage up his leg, the spray was everywhere, got on me( uniform,face,eyes,mouth). we stabilized and medevaced him. what we didnt know was, he made it to walter reed, they amputated his right leg just below the knee. we did our tour and came home, they did a welcome home ceremony at the field house on carson. we got off the bus and formed up to march in to our waiting families. I being one of the taller ones was in the first row on the right side. i was excited to be able to see my family, but when i rounded the corner, they started blasting music, and you can hear the applause and cheers from the families. who was the first person i see? it was the truck driver, he had been sitting down but when he saw us, he stood up at attention.now i got my share of medals, but i dont have THAT one. and here is this guy standing at attention missing for us.THAT put me in my place real quick.
a couple weeks later,ft carson had an installation run, about 2-3 miles, in our formation is the truck driver with a prosthetic, what he had done was during his rehab he got himself to the point that he could run on a prosthetic good enough to pass the physical fitness test, and was now going to participate in this run. needles to say, about halfway through the run, he started to slow down, this fat, useless desk jockey from some pogue unit started yelling for him to catch up. he stopped and lifted the right pants leg of his uniform to show the guy the fake leg, the retard shut up. he fought to continue to do what he had always dreamed of, to serve in the army-he wasn't going to let something as small as a missing leg stop him.his is not the only story, there are many both military and civilian, he is just the one that has impacted me.
on leg days, whenever it gets rough, i think to myself, "push with your right leg!"
anyway, this is what i done tonight
leg press 8x8
leg extension 6x8
standing leg curl 7x8
toe press 6x15

ldskenpo

01-29-07, 9:55 pm

did an apft this am, did pretty good, maxed pushups and situps, natch.
training partner ( battle buddy) showed up on time tonight, we have reduced our rest time to how long it takes for the other to do his set.
bench press 6x5 (ended with 265)
flys 5x8
db incline 5x8
incline fly 4x8
crossover 3x12
dec crunches 50

ldskenpo

01-30-07, 7:58 am

tonight is back and biceps/forearms
gonna do
chins
cleans
pulldowns
low rows
pullovers
barbell curl
db curl
standing wrist curl
db wrist curl
hammer curl ( "21")
then 15-20 min cardio- its an army thing, and I am thinking of tightening up for an upcoming tournament in march, I know I will compete with the supers but want the conditioning.

ldskenpo

01-31-07, 3:16 pm

my bodyweight has gone up to 255, this is good
training partner did not show up, so i worked out alone
chins 5 sets
cleans 5x5
pulldowns 5x8
low rows 4x8- focused alot on squeezing my shoulder blades at the top
stiff arm pulldowns 2x10
barbell curls 5x6
db curls3x8
standing wrist curls 4x8
db wrist curls 3x8
hammer curls 2x "21"

ldskenpo

02-02-07, 12:41 am

had a horrible day at work so went straight to the gym after, didnt even take the time to change into gym clothes,just took off my top and worked out in acu pants and tshirt
military press5x6
wide grip upright row 4x8
laterals5x8
dumbbell press3x8
bent laterals 4x8
db shrugs4x8
db french press 4x8
pressdown4x8
close grip bench press 2x8
tomorrow is leg day and, seeing as how I am not going to work tomorrow I wont have to wait til late afternoon to hit the gym. my anger caused me to zone out until 1 1/2 hrs later. I hate a political geek dweeb who has a power trip.

ldskenpo

02-02-07, 4:54 pm

today was legs , i worked out alone this time. I figured i would try what i read on this site, i think it was vinny who wrote about it, and wear a hooded sweatshirt with the hood pulled over my head. i also tried using a cd player and headphones. i drank a shake 1 1/2 hrs pre, stak2 45 min pre, and shock therapy 30 min pre.
leg press 6x8
leg extension 5x10
db lunge 3x8-last set i dropped the db and did as many as i could with bodyweight-burn,burn,burn
seated leg press 5x10
standing leg press 5x10
toe press 5x15
seated leg press 5x15
decline crunches 100
once again, when i looked around and saw what i had actually put on the sled for the leg press it was more than i had done since getting back in the weight room-18 plates.
when i went into the locker room after, i saw in the mirror that i must have really had a kick-ass workout-snot down the front of my shirtand veins and bubbles on my calves and shins, and it is evident that i had knee surgery on my right leg several times due to the shape of my right quads-got some size but you can see where there is probably scar tissue between my kneecap and center quads. i drank my nitro g and storm and shuffled out to the car and came home.

ldskenpo

02-06-07, 12:10 am

today was chest day, i took stak2 45 min pre, shock 30 min pre, 1 serving of storm during and 1 nitro g and 1 serving storm in locker room after.
db bench 5x8 ( 100's)
flys 5x8 (60)
db incline 5x8(90's)
incline fly 5x8
crossover 3x12,12,10
decline crunch 50
used all db this time just to mix it up, started getting a good pump after 2nd set
had my 12 yr old son with me, workout partner did not show
i think that drinking the storm during the workout is producing some added results, I have tried this twice both times resulted in better pumps and feelings.
i usually drink 2-3 quarts during a workout, so what i will do is first quart will be storm, then 2nd and beyond straight water.
tomorrow is back, looking forward to it.
and also, my son stated he wanted to try the leg press, so i set it up with only 1 plate on each side, and then showed him how to do it, after the 3rd set he looked up at me and sez" now i know why you throw up on leg day!"

ldskenpo

02-06-07, 11:09 pm

took stak2 45 min pre
shock therapy 30 min pre
1 serving storm during
1 serving nitro g and 1 serving storm right after

pulldown 5x8
low row 5x8
hammer pulldown 5x8
bent rows 5x8
stiff arm pulldowns 3x12
preacher machine 5x8
db curls 5x8
standing wrist curl 3x8
db wrist curl 3x8
reverse bb curl 2x "21"
got some new progress pics up on bodyspace
http://bodyspace.bodybuilding.com/ldskenpo/more.php?section=progresspics

ldskenpo

02-07-07, 10:03 pm

i took stak2 45 min pre
shock therapy 30 min pre
storm in locker room after
I went to the gym on main post tonight, they have an indoor pool wanted to try swimming as cardio
set the treadmill at 7.5 0 incline kept it there for 7 min then ran the last 8 min at 6.0
went upstairs to do abs
decline crunches 50-had to stop, the bench they have makes my right knee feel like it is separating in down position
got on the floor did 50 reg crunches
1/4 situps 50
flutter kicks 100
right elbow/left knee crunches 50
left elbow/right knee crunches 50
side bends on roman chair 20 each side
swam 6 laps in 7 min 25 sec, dont know if that is good, just know i will do better next time

ldskenpo

02-09-07, 12:26 am

my training partner did not want to work out tonight, and my wife wanted to go with me. we walk into the weight room and see 1 or 2 other couples , 1 couple is over by the db racks, wrestling and hitting each other, the other is doing curls in the power rack
tonight was shoulders and triceps
i took stak2 45 min pre
shock therapy 30 min pre
storm during w/ first quart of water
nitro g and storm in locker room after
laterals 5x8 last set-triple drop
military press 5x6- last set had to push press last 3 reps
wide grip upright rows 5x8
dumbbell shoulder press3x8
bent laterals 5x8
incline laterals 2x8
shrugs3x8
french press4x8
pressdown 4x8
close grip bench press 3x6
dips body x 25
my wife got irritated because i wouldnt talk between sets, and i think i scared the other guys wife out of the gym-she mumbled something about me sweating on the floor.
i got home and my 12 year old claimed that i am getting wider, made me feel good.

ldskenpo

02-09-07, 10:11 pm

my wife went with me again. today is legs and abs
leg press 7 sets 8,8,8,8,8,8,3 ( first set was with 3 plates on each side, I would add a plate to each side each set, I finally got to the point where i had to put plates on the top post now-9 plates each side been wanting to do this for a while, next I am gonna get to the point i either run out of 45's or room to put them on the sled
leg extension 5x10 ( 2 more plates and i max out this machine also)
seated leg curl 5x10( 3 plates left on this machine)
standing leg curl 5x8
toe press 5x15
seated calf raise 5x15
pullups 2x8 ( first set-jumped up did reps, landed gingerly, second set- jumped up did reps, tried to jump down, legs give way and fall on floor, HA HA)
decline crunch 50
side bends on roman chair 20 each side
decline rocky situps 10

ldskenpo

02-11-07, 7:04 pm

normally i dont really do the same workout week in and week out, been thinking this weekend about the upcoming week and i think this week i am going to add in some stuff to shock
mon-chest-abs
bench press
flys
db inclines
incline fly
crossover (2 seriesx12 reps- 1 series 12 reps handles high,12 reps, mid chest,12 reps low)
do 300 reps for abs

tue-back-bi-forearms
chins
bent rows
pulldowns
stiff arm pulldowns superset with spider rows
barbell curls
incline curls
wrist curl superset with reverse wrist curl
reverse curls

wed-cardio-abs
run 2 miles
300 reps for abs

thu-shoulders-traps-tri
laterals
press behind neck superset with wide grip upright rows
bent laterals
dumbbell press
shrugs
seated french press
press down
dips

fri-legs
leg press superset with front squat
leg extension
seated leg curl
standing leg curl
toe press
seated calf raise
300 reps for abs

ldskenpo

02-12-07, 10:27 pm

today was chest and abs, my wife went with me again so i did cardio also.
i drank a shake at 5pm,
stak2 @615
shock therapy @ 630
storm first qt of water during workout, eventually drinking 2.5 qts during
bench press 7x5 ( did 275 on last set, in 4 weeks i have gone from being nervous about 225 to doing 275 strong)
flys 7x8 (ended with 60)
db incline 5x8 9 ended with 90
incline fly 5x8 ended with 50
crossover highx12/middle x 12/low x 8- didnt like this way of doing crossovers
decline crunches 100
side bends on roman chair 25/side
roman chair situps 25- hurt my back with these
dec reverse crunches 25
elliptical machine 15 min- only did cardio because my wife is with me and I am trying to help her get started.

ldskenpo

02-13-07, 10:58 pm

pulldowns 5x8 ( last set 2 plates from whole stack)
low row 5x8 ( again almost whole stack)
hammer pulldowns 5x8
bent rows 5x8
supersetted w/
stiff arm pulldowns 5x10
ez bar curls 4x6
db curls 4x8,both arms
db curls 1x8, right arm only
wrist curls4x8
reverse wrist curl 3x8
reverse curl 2x8
treadmill 1.25 miles
due to the attempt to bulk and a cleaner diet, I have gained about 10 pounds which has slowed down my 2mr, which means I need to work on my run speed ( I aint gonna lose weight, I like the way I feel now)
also, for future reference, try not to run after doing bent rows

ldskenpo

02-14-07, 4:33 pm

today is my off day, so during lunch I went and got on the treadmill ran 2 miles in 17:43 and then did 100 decline crunches.
I was selected as one of the Alpha Testers, so I will also be posting to that log but I will try to continue this one.

jules4465

02-14-07, 4:37 pm

I finally got here

ldskenpo

02-15-07, 4:43 pm

this evening my wife set us up for some kind of couples thing so I ducked out of work for a couple hours this afternoon to workout
did shoulders and triceps, got back into the habit of writing things out as i work out so i can be ready for when the stuff gets here for the alpha test
I tried supersetting the press behind neck and wide grip upright rows, i think it was a good idea and willdefinitely try it again in the future
lateral 20*8/25*8/30*8/35*8/40*8-30*8-20*8 last set was triple drop
press behind neck 95*8/115*8/125*8/135*8/145*8 superset w/
wide grip upright row 65*8/85*8/95*8/105*8/115*8
bent laterals 25*8/30*8/35*8/40*8/45*8/50*8
db shrugs 80*12/100*12/120*12- normally i start w/ 110 and work up but this time wanted to see if i was using so much out of ego or strength- looks like it was strength
seated french press 65*8/75*8/95*8/115*8
pressdown 50*8/60*12/70*15/80*9

tomorrow is legs, I am thinking about supersetting leg press and front squats to hit my quads real good

ldskenpo

02-16-07, 5:09 pm

took stak2-45 min pre
shock-30 min pre
storm- first qt water during
storm and nitro g- in locker room after
I had to go to the gym in the early afternoon instead of my normal time due to the gym running holiday hours ( pres day- 4 day weekend) so there was a few more people there than i am used to, bu they were ALL doing bench press and curls and stuff so the sled was all mine, i had planned on supersetting leg presses w/ front squats but my wife reminded me of an earlier stated goal on the leg press so i decided to focus on leg press instead
leg press 3plates *8/4p*8/5p*8/6p*8/7p*8/8p*8/9p*5
leg extension110*10/130*10/150*10170*10/190*10
seated leg curl 110*10/130*10/150*10/170*10/190*6
standing leg curl 45*10/55*8/65*8/75*8/85*8
seated calf raise 70*15/90*15/110*15/130*15/150*15
toe press 2p*15/3p*15/4p*15/5p*15
pullups8/8
dec crunch 100
roman chair side bends 25/side
reveres decline crunch 50
this was 2 more reps than last week on leg press, when i climbed up from the sled there was 4 or 5 guys standing and watching me, i asked what they were looking at and 1 guy said he has never seen anyone do that much, and another guy said that i was using too much weight because when i pushed the weight up I couldnt hold my breath,it was forced out of me, my legs shook in between reps and i had spittle hanging from my lip to my sweatshirt

ldskenpo

02-19-07, 5:53 pm

stak2-45 min pre
shock therapy- 30 min pre
storm- first qt water during
3 qts water during
walked into the weight room and the bench had a group of guys lounging about so I decided to do db bench instead just to switch it up
db bench 60*6/70*6/80*6/90*6/100*6/110*6
fly 30*8/40*8/45*8/50*8/55*8/60*8
b incline 45*8/50*8/55*8/60*8/65*8/70*8/80*8
incline fly 35*8/40*8/45*8/50*8/55*8/60*8
crossovers 30*12/35*12/42.5*12/50*9
decline crunches 100
I got a little sloppy with the chow this weekend, weight is now 260
starting to get alittle bummed,the other testers are getting their packages but mine has not come in yet.

ldskenpo

02-20-07, 9:04 pm

toda started my week off from stak2,
shock 30 min pre
storm w/ first qt during
storm and nitro g -in locker room after
pulldowns 120*8/140*8/180*8/200*8/220*8/240*8
bent row 115*8/135*8/155*8/185*8/205*8
deadlift135*5/225*5/275*5/295*5/315*5
rear pulldown 120*8/160*8/180*8/200*8
low row 140*8/180*8/220*8/260*8-thats the stack, jack
close grip pulldown 140*8/180*8/200*8
barbell curl 65*6/85*6/95*6/115*6/135*6
incline curl 25*8/30*8/35*8/40*8
db curl right arm only 40*10
db wrist curl 30*10/40*10/45*10
db reverse wrist curl 20*8/25*8/30*8

ldskenpo

02-21-07, 10:39 pm

today is an off day from the weights,
got on the elliptical machine did 3.63 miles in 35 min @ level 5 speed stayed around 70
crunches 100
100 flutter kicks
swim 6 laps @ 7.38 min
trying to loosen up my shoulders with the swimming, but finding that my tris are getting pumped around 3rd lap
tomorrow is shoulders and tris
this week is going by slow it seems- it is my "off" week from stak2, and I also get to use the alpha test stuff starting next monday

ldskenpo

02-22-07, 11:17 pm

today is another good day, i knew i would have a good workout, due to the henchmen thing, my poundages went up in every lift.
i guess this whole week is a high volume week
shock therapy 30 min pre
storm right before
storm and nitro g post
supersetted press behind neck and wide grip upright rows
press behind neck 95*6/115*6/135*6/145*6/155*6/175*6- up 10 lbs from last week
wg upright rows 65*8/85*8/95*8/105*8/115*8/125*8- 10 lbs increase
laterals 20*8/25*8/30*8/35*8/40*8/45*8- 5 lb increase, someone was using the 35 db so I just grabbed 2 35 plates and stuck my fingers through the hole
bent laterals 30*8/35*8/40*8/45*8/50*8/55*8-10 lb increase
db shrugs 100*10/110*8/120*8/130*8
seated french press 65*8/75*8/115*8/125*8- this is assuming the oly ez curl bar weighs 25 lbs, but anyway 10 lb increase
pressdown 60*8/70*8/85*8/100*8-15 lb increase
dips body*8/25*8/35*8/45*8- didnt do dips last week so no judge of increase
funny story- I realized that i had zoned into the workout when i realized after the last set that when ipinched the 45 between my legs to run the chain through, i also pinched my sack but didnt notice until afterwards
pushups 33/11
whats in store for legs tomorrow?.....1000 lb leg press?

Angst

02-23-07, 2:54 pm

Looking good bro, keep it the good work!

ldskenpo

02-23-07, 10:49 pm

this whole week has been a good one,improvements in all lifts, tonight was legs
shock therapy 30 min pre
storm 15 min pre
storm and nitro g in locker room after

leg press 3plates/side x 8/5px8/7px8/9px8/10px2- last week only could do 5 reps w/ 9p, this week got 8 reps then added a plate each side , on the bottom of the third rep I had to use the catches , my wife said the look on my face made her nauseous
squats 135x8/225x8/315x4- again at the bottom had to use the catches
standing leg curl 35*10/45*10/55*10/70*10/80*10/90*8/105*4- up 20 lbs
toe press 3p*15/4p*15/5p*15/6p*12
seated toe press 70*15/90*15/110*15/130*15
dec crunches 100
next week i start back on stak2 and also product m, really looking forward to that, gonna really make sure i am hydrated this weekend, reading some of the logs alot of the bros are talking of needing alot of water, although i am sure i drink enough water daily, i am just going to add a little extra insurance
also sunday i am going to have my wife tape me

ldskenpo

02-27-07, 10:53 pm

this was my first training day on the atp, i dont know if it was the supps or not, but i felt druggy all night.
took stak2 @1000
product m @1815
shock therapy @1830
storm @1845
storm + nitro g in locker room after
workout started 1900
incline press 135*6/185*6/205*6/225*6/245*3- first time in a while i used a barbell for inclines- no particular reason why i used it this time
incline fly 40*8/45*8/50*8/55*8/60*8
db bench press 70*8/90*8/110*4/70*9
flys 30*8/40*8/50*8/60*8/65*8
crossover 30*12/35*12/42.5*12/50*12
decline situp 100

ldskenpo

02-27-07, 11:03 pm

i re-read the stacks section in the aom and realized i had switched stak2 and product m so i decided to take product m @ 1000, and stak2 45 min pre
i did not feel stoned tonight
took stak2 45 min pre
shock therapy 30 min pre
storm w/ first qt of water during
storm + nitro g in locker room after
pulldowns 120*8/160*8/200*8/240*8/260*6- 60 lbs more than last week,
bent rows 115*8/135*8/185*8/205*8/225*8-20 lbs more
rear pulldowns 120*8/180*8/160*14
low row 140*8/180*8/220*8/240*8/260*8
close grip pulldown 120*12/140*12/160*8
ez bar curl 65*6/75*6/95*6/115*6/135*6- this is assuming ez bar weighs 25 lbs
db hammer curls 35*8/40*8/45*8/50*8/55*8
bb wrist curls 45*12/95*10/115*8
did not have the stoned feeling tonight, felt pretty good,did the whole stack on the pulldowns and low rows and added 20 lbs to the bent rows,
drank 2+ qts of water during the workout
tomorrow is an "off" day- only cardio and abs- i don plan on swimming probably will just run my 2 miles

ldskenpo

03-01-07, 11:22 pm

took the m @1000
stak2 45 min pre
shock 30 min pre
storm w/ first qt of water during
storm+ nitro g in locker room after

press behind neck 95*6/115*6/135*6/155*6/175*6/185*6- 10 lbs increase
supersetted with
wide grip upright rows 65*8/85*8/95*8/105*8/115*8/125*8
originally planned on doing these 2 as straight sets, but at the last minute decided to superset them again
laterals 25*8/30*8/35*8/40*8/ drop set 40*8-30*8-20*8
bent laterals 35*8/45*8/50*8/55*8/60*8- 5lbs increase
db press 60*8/70*8
db shrugs 100*8/120*8/80*20- dropped weight on last set cuz i felt like i was overstretching my traps ( although in the past i have successfully used 150's)
seated french press 65*8/75*8/95*8/115*8/125*7- this is assuming the ez curl bar weighs 25 lbs
pressdown 60*8/70*8/85*8/100*8/115*5
dips body*8/ +25*8/ started to do another set with a 35 on my waist but hand slipped off the handle- i hit my bicep/shoulder on the bar hard enough to get a stinger

didnt really notice an increase in thirst, i drank 2 gals of water today. I have noticed that i sweat more often now, i mean i have always been a heavy sweater, but tonight it wasnt as gradual as normal- in a matter of 5 min i went from warming up to dripping.
normally i dont feel any real soreness until 2 days after that workout, although i am not really sore, yesterday when i ran i could feel my pecs contract and stretch
tomorow is legs, still feeling real jazzed about things

ldskenpo

03-03-07, 2:35 pm

this was leg day, the footmarch didnt happen this morning, so i should have had fresh legs
m @1000
stak2 45 min pre
shock 30 min pre
storm w/first qt water during
storm + nitro g in locker room after
leg press 3plates*8/5p*8/7p*8/9p*8/10p*6/5p*14- got 4 more reps with the 10 plates than last week
squats 135*8/225*8/315*6- was coming up on rep 7 and back popped -wtf
leg extension 110*10/130*10/150*10/170*10/190*9
standing leg curl 45*10/60*10/70*10/80*10/90*6
toe press 3p*15/5p*15/6p*15/6p*15
seated calf raise 70*15/90*15/110*15
decline situps 40/20- at 40 reps my lower back started audibly popping so i paused and started over at 20 reps my lower back seized and i had to lay back and try to catch my breath- it took my breath
I dont remember what triggered the problems w/ my back this time, I have injured it in the past. I started getting a pump in my lumbars loading and unloading the sled and the bar for squats.
I am thinking of changing up my leg routine,I want to do more ham work, the gym only has the standing leg curl machine, and sldl hits my back more than hams. its not flexibility- i can drop now and put my chest to my thighs ( 6 mo in knee rehab)
also, on my drive home i had to pull over and puke, no real problems after that incident though.

ldskenpo

03-06-07, 12:16 am

atp @1000
stak2 45 min pre
shock 30 min pre
storm in beginning
storm + nitro g after
tonight there was a basketball game going on in the gym, dont really care for b ball, but just meant that when the kids got bored and the parents werent paying attention to them, they wandered into the weight room. After about the 3rd or 4th 8 yr old trying to do military presses, i had to go get the mgr.And I also had a crowd of kids watching me lift- I guess that goes with being a big fish in a very little pond.

I walked in saw that there was only 1 guy using the bench press, i wait until he is resting and ask if i can work in with him, he sas no cuz his program calls for minimal rest timeand me taking his plates off would take too long, i looked at what he was doing -105. I ask how many sets left, 4 was his reply. so i just went to the dumbbells, i did 5 sets of db bench in the time it took him to do his . ANYWAYS.
db bench 60*6/70*6/80*6/100*6/120*6- pr
flys 30*8/40*8/50*8/60*8/70*8-pr
db incline 45*8/50*8/60*8/70*8/80*8/90*8/95*5-pr
incline fly35*8/40*8/45*8/50*8
db pullover 40*15/60*10
dec situps 100
I am not a real fan of pullovers, but wanted to try them to finish up a chest workout just to see what it would be like-didnt really feel it in my chest, felt it twisting my shoulders though.
hit pr's in 3 exercises tonight, still not really noticing an increase in thirst but it might be hard to notice with my normal high water intake, noticeable size change, put on my greens today - i wear a blue cord over my shoulder it was too tight, cut off the circulation to my arm and since they only come in one size gonna have to figure out how to fabricate it. such problems, huh?

ldskenpo

03-06-07, 11:05 pm

atp @1000
stak2 45 min pre
shock 30 min pre
storm at beginning
storm + nitro g after
pulldowns 120*8/160*8/200*8/240*8/260*8/270*6-pr had to slide the little rubber plates on
bent row 115*8/155*8/185*8/225*8/245*8/255*5-pr
deadlift 255*5/275*5/315*5/365*5-pr
rear pulldown 120*8/160*8/200*8
low row 140*8/180*8/220*8/260*8
cg pulldown 120*12/160*12
ez bar curls 75*6/95*6/115*6/135*6/145*6-pr
hammer curls 35*8/40*8/45*8/50*8/55*8/60*8-pr
right side hammer curl 60*8
again hit PR's on most exercises

brutal

03-07-07, 5:20 pm

intense bro. way to get after it, lovin the numbers.

TheNaturalG

03-07-07, 6:41 pm

Just like brutal said, sick numbers bro.

ldskenpo

03-07-07, 11:01 pm

today is an off day from the weights, ran this morning for pt, planned on 2 miles, did it but a whole lot slower than i wanted, my lumbars got tight really quick and my chest was heavy ( ,my pecs felt heavy on my ribs is the best way i can describe it). as always animalpak w/breakfast
atp @1000
stak2 1815
shock therapy 1830
storm 1900-in locker room at gym
tonight i wanted to do some work on the treadmill do some abs and then swim to loosen up my shoulders
got on the treadmill set the speed at 7.5 time for 20 min ( again lower back pumped up around 5 min in, and then at 10 min had to go blow up the toilet)
went upstairs did 100 regular situps and then 100 flutter kicks and then aid there for about 5 minutes letting my back calm down
went in to the pool started doing laps , its a 25 m pool, got 5 laps in and noticed that my upper back was super pumped and called it a night
still not noticing the increased thirst, but as noted above i am noticing size increases, anxious to tape myself but will try to hold off until the sunday after week 3.

ldskenpo

03-08-07, 10:44 pm

today was a rough day, had all day off, spent all morning on the phone with da (army) trying to make sense of the next 2 years, then mounted the scope onto my inline muzzleloader, and then went to the gym @1530 instead of at night as is normal.
evidently my gains are noticeable cuz when i walked in the weight room a guy who i hadnt seen in a couple weeks, looks and says "wtf are you on?"
I tell him about the forvm, and begin my workout, which again I hit some more PR's.
atp @1000
Stak2 45 min pre
shock 30 min pre
storm in beginning
storm + nitro g after
press behind neck 95*6/135*6/155*6/175*6/185*6/205*6-pr
wide grip upright rows 85*8/95*8/115*8/125*8/135*8- pr
laterals25*8/30*8/35*8/40*8/45*8 drop 35*8 drop 25*8
bent laterals35*8/40*8/45*8/55*8/60*8
db press 70*8/80*5
db shrug 100*10/110*10/130*10/150*10- highest db in gym
seated french press 65*8/75*8/95*8/115*8/125*8/130*8- pr
pressdown70*8/85*8/100*8/115*6

ldskenpo

03-10-07, 11:19 pm

ATP at 10
Stak 2 45 minutes pre
Storm at the beginning
Storm and nitro g after

leg press-5p*8/ 7p*8/ 9p*8/ 10p*8/ 11p*4/ 5p*20-pr
db lunge- 30*8/ 40*8/50*8/60*8
standing leg curl- 45*10/55*10/70*10/80*10/90*10
toe press- 3p*15/5p-15/6p*15/7p*15/7p*15
seated calf raise- 70*15/90*15/110*15/130*15
decline sit-ups- 100

hit pr on the leg press as I was climbing out of sled, one of the older guys told me that I need to use knee wraps. I will try to get some this week. Could not do squats, the squat rack was being used by a group of five guys doing shrugs. Still not noticing an increase in thirst.

ldskenpo

03-12-07, 11:39 am

I just counted how many packs i got left, 6. so that means this Saturday will be the last day on the ATP.yesterday I weighed my self again ,257.2 which is pretty much same as last week. I think last weeks was just normal fluctuation,but this week has solidified that gain, so far I have gained 4 lbs since starting. started this stuff at 253, still 4 lbs in 2 wks aint too shabby.I will retape myself next sunday, but i feel as if all my measurements will go up. I cant wait til this stuff comes out for sale.
I am thinking about experimenting with a "cut" after this, just to see how I would do it, you know?
I am really curious about tonights workout to see whee my poundages are going to be, they have steadily increased over the past couple weeks.

ldskenpo

03-12-07, 10:27 pm

Could not come up with a good title for tonight, normally once i get into my workouti dont really notice how heavy someone else is lifting or what they are doing. but tonight, a guy comes in and gets on the leg press sled moves the safety catch in the middle out of the way loads up some plates and begins, once he gets to 6 plates a side one of the other guys comes up to me and sez" hey , he is trying for your record". so i look over and watch the guy. when I do the sled I go from my thighs touching my chest to just shy of lockout, this guy went from touching chest to full lockout (knees starting to go back lockout) I wait until his set is over and suggest he not lockout like that. he snaps "i know what i am doing!". I step back and watch knowing what might be coming, he loads 8 plates starts get 6 reps, bottoms out and then grunts and explodes up, the sled goes up his calves kick in and his feet straighten out, the sled comes back down, his right knee bends the correct way-his left knee goes opposite, loud ripping sound, scream and the sled comes down. 4 of us go over dump the plates lock out the sled and get him evaced. and the workers cleaned up the blood and stuff.kind of blew my concentration for the rest of the night, but finished anyway.
ATP @ 1000
stak2 45 min pre
shock 30 min pre
storm at beginning
storm + nitro g after
db bench 60*6/70*6/80*6/100*6/120*6/130*2-pr
fly 35*8/45*8/55*8/65*8/75*8-pr
the accident happened about this time
smith incline 135*8/185*8/205*8/225*7/185*10
incline fly 30*8/40*8/50*8/60*8/65*8-pr
dips body*8- the dip bars on the gravitron are too close together-my thumbs rubbed against my ribs, and i did not feel this in my chest-felt it in my delts
crossovers 30*12/35*12/42.5*12/50*12/57.5*5- pr
decline situps 100
even with the concentration issue tonight, I noticed that the veins in my front delts are standing out, even between sets with my hands resting on my thighs-
got a good pump again tonight-stretch marks are brighter,getting anxious to tape this sunday
still no noticeable change in thirst or sweating- have always been a heavy sweater.
after this I am thinking of trying some sort of cut, will figure it out before sunday.

ldskenpo

03-15-07, 4:24 pm

atp @1000
stak2 45 min pre
shock 30 min pre
storm at beginning
storm + nitro g after
wide grip chins 10/10/8/6/6
bent rows 135*8/185*8/205*8/225*8/255*8-pr
rear pulldown 120*8/160*8/180*8/200*8
low row 160*8/200*8/220*8/240*8/260*8
ez bar curl 75*6/95*6/115*6/135*6
db curl 35*8/40*8/45*8/50*8/60*8 drop 40*8 drop 30*8

as i walked in i looked over at the sled to see if there was still the mess from the night before, cleaned up real good, dont really know why i decided to start off with chins, been a while since i did them, felt good with on the bent rows.
over all got a good pump in my back and bi's, went to change shirts in locker room and the seams were noticeably tighter on my shoulders.

maddawg

03-15-07, 4:31 pm

i see alot of people at the gym doin leg press and most of them lock out hard as hell, it makes my knees hurt watching them when you try to give them a little pointer they know it all, i think that shits funny. i also see alot of guys who get it off the rack, come down a few inches and press it back up than they put on tons of weight and keep doin it like there sweet,i got a bigger range of motion in my calf raises then most of these know it alls it at the local gym.

ldskenpo

03-16-07, 8:48 am

atp @1000
stak2 45 min pre
shock 30 min pre
storm at beginning
storm + nitro g after
press behind neck 95*6/115*6/135*6/185*6/205*6
laterals 25*8/30*8/35*8/40*8/45*8 drop 30*8 drop 25*8
bent laterals 35*8/40*8/45*8/50*8/55*8
wide grip upright rows 85*8/95*8/115*8/125*8/135*8
hammer shoulder press 45*10/70*10/80*10
db shrugs 100*10/110*10/150*10
ovrhead cable extensions 50*8/70*8/100*3- lost balance
dumbbell french press 70*8/80*8/90*8
pressdown70*8/85*8/100*8/115*8
today at work i ran the achieve the clinch drill for Modern Army Combatives Level I, my shoulders were a bit tired, my bi's were sore from tues night and then i wore them out with the punching, and i didnt really wrap my hands tight enough so my hands were a little tender, overall i had a good workout moved the upright rows later in the workout so as to wear out my shoulders enough to feel them in my delts and not bi's so much.
i tried doing the cable extensions but when i got to 100 lbs i kept losing my balance so i got POed and grabbed a db and did french presses.
I only got 2 packs of the "M" left, and will tape and take pics on sunday, curious as to the results, i think i may have gained as much as .25 on my arms, but will see.

ldskenpo

03-17-07, 3:53 pm

atp @ 1000
stack2 45 min pre
shock 30 min pre
storm at beginning
storm + nitro g after
leg press 3p*8/5p*8/7p/8/9p*8/11p*5
squat 135*8/225*8/225*8/315*8/365*4
db lunge 40*8/50*8/60*8/70*8/
standing leg curl 45*8/55*8/70*8/90*8/100*8
toe press 3p*15/4p*15/5p*15/6p*15/7p*15
seated calf raise 70*15/90*15/110*15/130*15/150*15
decline situps 100
i usually try not to run on leg day but this morning i had to do a company run at a really slow pace ( 3miles in 32 min) so my knees are pretty achey, really bummed that it is gonna take so long for this to come in production
this was the last workday of the cycle so i will update the weights in a few, the measurements and pics i will do sun.

ldskenpo

03-17-07, 4:07 pm

at beginning
db bench press 110*4
squat 315*4
deadlift 315*5
bent row 205*8
curl 135*6

at end
db bench press 130*2
squat 365*4
deadlift 365*5
bent row 255*5
curl 145*6

monday I will get on the bech and check up on that one, but i jumped 50 lbs on squat, dead and bent row, but only 10 lbs on curls but those are kind of buried in the workout, i think that i will see some changes when I weigh and tape on sunday.

ldskenpo

04-02-07, 2:05 pm

I had to take two weeks off from training and the net for a school here at ft benning. According to regs I also had to stop taking my supps, today is my last day, tonight I start back up with it all.
Now that I am no longer on the trail, my training chances have changed.
I report to texas and a line job in july.
I am changing my schedule up
mon morning-run 2 miles
mon pm-legs-abs
tue am-road march
tue pm-chest
wed am-run 3-5 miles
wed pm- cardio-abs ( machines/swimming)
thu am-upper body calisthenics
thu pm- back-biceps
fri am- run 2 miles
fri pm - delts-tri-abs
sat-rest
sun-rest
I want to get my run back under 1430, at the same time I want to continue to increase strength and tighten up what i have got from the last bulk.
I have a general idea of what i will do for sups, but want to finish a diet plan first, then put in the supps- i know it will include pak,nitro g ,shock and storm

ldskenpo

04-03-07, 4:30 pm

last night i did a leg workout, was kind of worried at what my numbers would look like, over the past 2 weeks my knees have gotten pretty beat up, ( if it takes you 63 min to run 5 miles, you are running TOO SLOW), but i was able to put up 11 plates on each side on the leg press, really felt good to be back in the weight room, although once i started next thing i know i am finishing up the situps, my clothes are drenched ,sweat has soaked through my t-shirt and sweatshirt and its an hour and a half later, time just flew.
tonight i am going to combine chest and back, thursday i want to do shoulders by themselves , try to hit them harder, and then on friday arms by themselves.

after two weeks of not taking any supps, i could really feel the shock kick in, i also found that i had some nitro packs left so, until i run out, i plan on taking the shock 30-45 min pre, then a nitro 15-20 min pre, storm during, and then nitro g and storm after.
leg press 11p*5
leg extension 210*9
standing leg curl 95*8
toe press 8p*12
seated calf 130*12
single leg calf 70*10
decline situp 100

Sir J-Werk

04-03-07, 6:01 pm

It's good to have you back with us Brother! By the looks of things those two weeks didn't throw you off to bad. Stay Strong, stay Focused, stay Animal!

Respect.

ldskenpo

04-04-07, 10:20 am

last night i supersetted chest and back
bench press 135x5/185x5/225x5/275x5/305x5
superset with
wide grip chins 5x8
incline press 135x6/185x6/205x6/225x6/235x6
superset with
bent row 135x6/185x6/205x6/225x6/235x6
fly 35x8/40x8/45x8/50x8/55x8
superset with
pulldowns140x8/160x8/180x8/200x8/220x8
hammer iso lateral wide bench 90x8/100x8/110x8
superset with
close grip pulldown 160x8/180x8/200x8
crossover 35x12/42.5x12
superset with
pullover 40x12/60x12
at this point I went into the locker room to fill up my water bottle, noticed the clock and seen that i had been in there for an hour and a half and decide that it was time to stop for the evening,thats the second time in a row that i lost track of time in the weight room.
today,wed is an off day from the weights and then thursday i am going to hit shoulders by themselves.
I am almost done figuring out a diet and supps, I want to figure the diet and then plug in the supps. I plan on getting 1.5g protein/ lb bodyweight. more on that later.

ldskenpo

04-05-07, 3:52 pm

I am not really trying to "cut", but curious about what it would do if I tighten up a bit on my diet for a few weeks. so this is what i have come up with
supps are going to be

animalpak-duh, with breakfast
nitro g- in locker room after workout
storm- at beginning of workout and in locker room afterwards
shock therapy-30 min before both unit pt and workout
cuts- before breakfast and before lunch
stak2-45 min before workout

5-wakeup
530-shock
6-7 unit pt
8-breakfast ( 50-60g protein, 80-100 g carbs)
1030- meal ( 50g p,100g c)
1230-lunch (60g p, 100g, c)
1500- meal ( 50g p,100g c)
1730meal ( 60 g p, 120-150g carbs)
1900-2100-lift
2130-meal (50g p , 100g p)
without figuring in the stuff from the supps, that should average me about 3200 calories a day, although i did not list fats, I am not going to be super nazi about them

ldskenpo

04-05-07, 10:39 pm

tonight was shoulders, was kind of looking to achieve the same focus as i had earlier this week, guess i set myself up
press behind neck 95x6/115x6/135x6/185x6/205x2- the guy i asked for a spot jumped the gun when i stalled and grabbed the bar from me instead of maybe just letting me get past the sticking point
wide grip upright row 85x8/95x8/105x8/115x8/125x8 drop105x8 drop 85x8drop65x8drop45x8
laterals 30x8/35x8/40x8/45x8/50x8
this is when the OCD kicked in. I noticed that i was having to search for dumbbells so I got upset and reset the racks so that the db were in order in the right pairs
db press 60x8/70x8/80x5
bent laterals 30x8/35x8/45x8/50x8/55x8
bb shrugs 135x8/205x8/225x8/245x8
and then me and another guy went through the weight room cleaning up the bars and putting the weights back on the trees
i think i am going to change up my shoulder workouts, i know i still want to keep the press behind necks, I may change up the order of them, arnold presses aggravate my shoulder from when i hurt it at a tournament a couple years ago.
tomorrow is arms.

ldskenpo

04-06-07, 5:58 pm

pullups 10/8
superset
pushup 50/20

ez curl 75x6/95x6/115x6/135x6/135x6
superset with
seated french press 65x8/75x8/95x8/115x8/135x8

preacher machine 45x8/70x8/80x8/90x8
superset with
pressdown 60x8/70x8/85x8/100x8

db curl 35x8/40x8/45x8/50x8/55x8/60x8
superset with
db french press 60x8/70x8/80x8/90x8/100x8/110x8

right side db curl 35x10/40x10
superset with
right side french press 35x10/40x10

wrist curl 30x8/35x8/40x8/45x8/50x8
decline situp 100

I guess i got kind of carried away today, this was part of the reason why i would do biceps after back and tri's after shoulders. i did the right side only exercises because my left arm is 1.5 inches bigger than the right.

ldskenpo

04-10-07, 6:59 am

today i started using cuts and stak2, first time i really used a "diet" supp, still havent decided whether i like it or not. ran during lunch ( 2 miles), had a relatively light day at work. figured this would balance out the weekend of no sleep and 10 hours spent at the hospital with my 2 year old, lifted and then instead of coming home tired but pumped, I came home and collapsed on the couch before i could eat supper, so I woke up this morning with a very sore throat.

leg press 3px8/5px8/7px8/9px8/11px8-finally did it
squat 135x8/225x8/315x8
standing leg curl 45x8/55x8/65x8/75x8/85x8
toe press 4px12/5px12/6px12/7px12

ldskenpo

04-10-07, 9:11 pm

woke up this morning with a huge headache, and a sore throat, wife asked if i was going to go on sick call for it- no need i have plenty of motrin. today I started working on my boxing skills at work, so i was pretty warmed up when it was time to go to the weight room, did cardio during lunch ( 2 mile run)
bench press 135x5/185x5/225x5/275x5/295x5
db incline 50x8/60x8/80x8/90x8/100x8
fly 40x8/45x8/50x8/55x8/60x8
pulldown 140x8/160x8/180x8/200x8/220x8
low row 160x8/180x8/200x8/220x8
1 arm row 60x8/80x8/100x8/110x8
I dont know if it was due to the boxing during the day, but I was smoked after this much, I am not too sure if i like combining back and chest on the same day, but I will give it another 2 weeks to decide what to do.

ldskenpo

04-12-07, 7:00 pm

Today was an easy day at work, we did the clinch drill for the students, then I walked next door to the gym.
military press 95x5/115x5/135x5/185x5
upright row 65x8/85x8/105x8/125x8
laterals 30x8/35x8/40x8/45x8
bent laterals 40x8/45x8/50x8
db press 70x2 - story to follow
shrugs 135x8/185x8/225x8

ok, heres the story,
When I workout nowadays I wear a hoodie, t-shirt underneath,shorts and an orange UT hat, with the wire from headphones run inside my shirt to the cd player on my hip.I go in do the workout, as i complete my second rep with the db presses, i feel a jolt from my left nipple,as I push up again, i realize i am being shocked. Now, picture if you will, I am standing there with 70 lb dbs shoulder height, i squeal like a pup in a blender toss the db's aside and rip open my hoodie hulk hogan style while dancing a jig and squealing, i grab the player from my hip and throw it in the corner where it shatters. And then move to the mirror to inspect a little singe mark right on the tip. I cuss around for alittle bit, take off the torn hoodie, and try to resume the workout.
there is my war story for the week.
go ahead and laugh, my wife did ( still is)
later,
Robert

ldskenpo

04-14-07, 1:20 am

db curls 25x6/30x6/35x6/40x6/45x6/50x6/55x6/60x6/65x6/70x6
preacher machine 45x8/70x8/90x8/100x8
seated french press 75x8/95x8/115x8/135x8
pressdown 60x8/70x8/85x8/100x8/115x8
wrist curl 30x8/35x8/40x8/45x8/50x8
the day started off ok, then at 1000 I went with my wife to a dr appt, found out she has a type of hernia, and is a candidate for surgery, and when we went for her nutritionists counseling found out about the 3 week liquid diet,etc. Kind of giggled when she was told to buy protein powders and multi's, funny in that she gets frustrated about my supps.

then later at work, found out i might have to go see a chiropractor next week.and then when i tried to get on here to see if i won the pump/torrent promo I got a forbidden screen which usually means the censor had blocked the site ( its a govt computer) but once i got home found out i won ( and the sun breaks through the clouds)

ldskenpo

04-17-07, 8:24 am

Today was the first full day at the fight house, I taught drill 1 in the morning, ran for lunch (about 2 miles), rolled with the students from about 1400-1600, then lifted at 1930. good day, always good when your job is something you like.
leg press 3px8/5px8/7px8/9px8/11px4
standing leg curl 45x8/5x8/65x8/75x8/85x8/95x8
leg extension 110x10/130x10/170x10
toe press 4px12/5px12/6px12/7px12/8px12
seated calf 90x12/100x12/110x12/120x12
decline crunch 50x50
tomorrow is more rolling and then chest and back in the weight room, might do some light cardio during lunch.
stay tuned

ldskenpo

04-17-07, 9:19 pm

today was a fun day,we started class at 0830 had the students drill until 0900 to warmup, then we showed them a couple chokes and armbars, then rolled from 1030 until 1130, lunch from 1130 to 1300, watched a movie from 1300-1400 then rolled again from 1415 til 1530, yes everyone was smoked , but they are starting to pick up on the material. i was headed home by 1630. rough job, huh?
lifted from 1900-2000, got a massive pump quicker tonight than normal, still taking stack2 45 min pre, took my last pump 30 min pre, drank storm during, and then storm + nitro g after.
bench was being used so decided to do db today
db incline 50x8/60x8/70x8/80x8/90x8/100x8
db bench 60x8/70x8/80x8- felt chest really pumped, decided to stop at full pump instead of hi volume as normal
pulldown 120x8/160x8/200x8/220x8
low row 140x8/180x8/200x8/220x8

tomorrow is "rool day", the students are pretty much done learning new stuff so all day is practical application, which i think is the fun part. some students get nervous rolling with me due to my size, but you can tell when it clicks in their headfs to not try to out muscle me and use the techniques.
next week, we are running a level 2 class for two weeks, then another level 1 after that,

ldskenpo

04-19-07, 5:51 pm

widdlewade44

04-19-07, 6:06 pm

Right now, I am taking-
animal pak- w breakfast
animal stak2-45 min preworkout
shock therapy- 30 min pre
1 scoop shock therapy during
1 scoop storm and nitro g in locker room after.

once the torrent/ animal pump gets here,
I think I am going to take G Diesel's suggestion and drink my nitro g during my workout instead of after like i have been doing, I may throw in some storm cuz it just tastes good, I know there is enough creatine in pump, but i want to try it out and not change alot of stuff so I can do a good log for the promo.
So it will look like this,
animal pak with breakfast
stak2-45 min pre
pump-30 min pre
1 scoop storm and nitro g during
1 serving torrent in locker room after.
as soom as the new m stack comes out, i plan on getting some and put that in,maybe rotate with stack2, or after taxes, together

I have tried pump before and loved it, i changed to shock therapy and storm just to try it and i wanted to try powdered ( the powders i have tried in the past did not work-cell tech, v12 turbo, gnc mono).

I understand and agree about staying 'normal' for the PUMP/Torrent log run. Good call and that will help give honest feedback.

After the log, you can kick it and take names. The new "M" is great (as you know); I would follow G Diesel's suggestion of PUMP, M and Torrent.

I would suggest adding Uni-Liver, they're a great source of aminos and they're not too expensive for 500 tabs. You're using Nitro G, I use Nitro post w/o; so maybe that's something else to exploit for hughness. Good luck bro, peace.

Kevin
widdlewade44

ldskenpo

04-20-07, 3:26 pm

press behind neck 95x6/115x6/135x6/185x6/195x4
laterals 30x8/35x8/40x8/45x8/50x8
lateral pump 60x10
bent laterals 30x8/40x8/50x8/55x8
upright row 65x8/85x8/105x8/135x8
db shrugs 100x10/110x10/120x10

ldskenpo

04-21-07, 1:19 am

ez curl 65x8/75x8/95x8/115x8
db curl 30x8/35x8/40x8/45x8/50x8
1 arm preacher machine 21 curls 25/45
smith cg bench press 115x8/205x8/225x8/245x8
db french press 60x8/80x8/100x8/120x8
1 arm reverse pressdown 20x8/30x8-20x8-10x8
db wrist curl 30x8/40x8/50x8
db reverse wrist curl 20x8/25x8/30x8
dec situp 100

hjayss

04-21-07, 7:13 am

Way t throw down the cals bro.. Some sick workouts going on loving this log bro.

ldskenpo

04-24-07, 9:53 am

leg press 3px8/5px8/9px8/11px8/12px3
leg extension 130x12/150x12/170x12/190x12
standing leg curl 45x8/55x8/65x8/75x8/85x8/65x12
toe press 3px15/4px15/5px15/6px15/79x15
seated calf 90x15/100x15/110x15/120x15
decline crunch 100

I was going to come with a catchy title for todays entry, but I couldnt decide on which one to try. the workout went pretty well. IAs I was working through the plates on the leg press, a lot of people stopped their workout to watch. I dont know if my weights would be respectable in an outside gym, dont really care- they are not where I want them, dont think they ever will be- my goal for leg press is to put so many plates on that I cant put any more on. I have already counted up the plates in the weight room and there are more than enough, so when, as happened last night- someone comes up and asks why I am "hogging " all the 45's I just look at them like they have a stupid sign on their forehead.

ldskenpo

04-24-07, 6:56 pm

today during work, i was the demonstrator all day so my shoulders are pretty well torqued up. went to the gym right after work instead of at night like normal trying to save on the gas it takes to go home then back to the gym.

today, I wore my mossy oak combatives hat, why do I tell this? well, as i am resting between sets one of my old students came up tapped me on the shoulder and asked me to listen to a story from one of the guys who work out during the days whom i have not met. He begins, " There was a drill sergeant who was kicked off the trail due to popping hot on a piss test for steroids. he works out at this gym at night and ALWAYS wears an ugly orange UT hat. He comes in and just slings the iron, causing all in there to stop and watch". at this point, me and and buddy bust out laughing, and he explains that I am the guy in the orange hat at night and that i was not kicked off the trail, and no i dont use steroids. he mutters something about using supplements is the same as steroids and walks off.with the 2 of us laughing. its good to be a legend, huh?

anyway, today was chest and back, in and out in 1 hour.
bench press135x5/185x5/225x5/275x5/275x5/135x20
db incline 60x8/70x8/80x8/90x8/100x8/30x20
flys 30x8/40x8/50x8/60x8/70x8
pulldowns 120x8/160x8/180x8/200x8/220x8
low row 140x8/180x8/200x8/220x8
hammer hi pull 45x8/80x8/90x8/100x8/110x8

ldskenpo

04-24-07, 9:55 pm

I just got the message that my pump and torrent was shipped today
what i got now
paks
stack2 ( on week 2)
nitro g
storm
shock therapy

what i plan on doing:
pak- w breakfast
stack2 ( new m stack)- 45 min pre
pump-30 min pre
nitro g and storm- starting 15 min pre and during wo
torrent- in locker room after

ldskenpo

04-25-07, 10:26 pm

in the morning we are running a clinch drill for the C3 school, and shoulders in the weight room in the pm. what I plan on doing is:
clean and press 5x5
laterals 5x8
bent laterals 5x8
wg upright rows 4x8
shrugs 4x8

it has been a while since i have done clean and press, just figure to plug it in tomorrow for variety.

D-Rock

04-26-07, 11:15 am

Looking solid man. Very consistent gains just keep up the climb man.
Feels great to see the gains in your body and on the paper huh?

ldskenpo

04-26-07, 12:33 pm

Looking solid man. Very consistent gains just keep up the climb man.
Feels great to see the gains in your body and on the paper huh?

yes, it feels good to see it on paper and in the weight room, it is nice to see the reaction of my opponents on the mat or when I am a puncher during the clinch drill. I know size and strength can be dealt with on the mat but, visually I get some remarks. LOL

Toni69

04-26-07, 1:05 pm

Just checking in..reading your posts..your workouts are looking really good..how is your training going now? Are you happy with all your results so far? what are you main goals?

ldskenpo

04-26-07, 1:24 pm

Just checking in..reading your posts..your workouts are looking really good..how is your training going now? Are you happy with all your results so far? what are you main goals?

training is going pretty good, especially now that my duties at work have changed, my results are getting better, I think some of it has to do with listening to you guys about my diet, and the drastic change in work hours. my main goals are to get bigger, stronger and overall to improve my ability to " scuff a guy up"
as far as being happy with results so far, yes some improvement is better than none, but i want more- dont we all
thanks for your help

ironshaolin

04-26-07, 3:33 pm

good job on becoming legendary, isn't that everyone's goal? You just made it there first. Also great to hear someone else catches shit for taking supps. The adults in my martial art school have been known to throw me shit when they see an animal can in my gym bag. Hit them weights, and keep scuffin them guys up.

ldskenpo

04-26-07, 6:41 pm

clean and press 95x5/115x5/135x5/185x5/225x3
laterals 30x8/35x8/40x8/45x8/50x8-swing dbs up and do 8 db presses
db press 60x8/70x8/80x8
bent laterals 40x8/45x8/50x8/55x8/60x8
wg upright row 65x8/85x8/105x8/125x8/145x8/85x15/65x15
press behind neck empty bar x 35 reps
db shrugs 100x10/110x10/120x10/130x10
workout went pretty well until almost lost it on last set of clean and press, ribs really acted up, i started doing bent laterals seated until i leaned over and lost my breath so i did them standing and bent over.still waiting for ups to bring my torrent and pump so i can try that, more to follow

ldskenpo

04-27-07, 9:44 am

just got back from taking my 5 yr old to the hospital- non emergency appt, when i walked in there was a big brown box on the table.inside is a tub of torrent, a can of pump and some samples of storm and shock therapy. i get excited and start to think that "you know I can shock my shoulders just this once by going back to the gym and doing them again". 2 things stopped me, 1-the gym closes in 30 min, and 2- A rep sez dont start til mon- DAMMIT.
So, I will bide my time til monday.
I inventoried my cupboard and this is what I got

animal pak- 1 month supply
nitro g- 8 pouches left
shock therapy- 1/3 left
storm- 1/3 in 1 can + 1 full can ( consolidated these 2
stack2- 3 paks left
ON 100% whey- 1/3 left
pump-full can
torrent -full tub
on pay day going to get
2 cans- nitro g
going to get for first time universal ultra whey pro ( maybe 2 tubs 1 chocolate,1 strawberry)
for the promo, I am stuck with being on the off week from stack2, just going to have to deal until the new m stack comes out, but I think I already posted this but will reiterate
animal pak w/ breakfast
shock therapy before my lunch run
pump 30 min pre workout
storm + nitro g starting 15 min pre and during
torrent in locker rom after
meals will be
breakfast 0700
meal2- 0930
meal3-1030
2 mile run-1200
meal 4- 1230
meal 5- 1430
workout1530 ish
supper 1800
meal 7 2100
meals2,3,4,5 will be sandwiches that i take to work with me
I think I will average 4 or 5000 calories a day- going for 300g of protein a day.

ldskenpo

04-28-07, 12:55 am

for lunch today,we set it up so that the students bring the chow, one of the instructors will grill it - so they cooked up burgers, brats and some filet mignon a student " had to get rid of", while it was cooking i tried to run, then came back and dug in- had filet mignon for my noon meal AND my 1400 meal
anyway, got to the gym around 1600, in and out within 1 hour
pullups 1- pulled up came down when my ribs expanded, my left hand let go-decided to move on
straight bar curls ( did them inside the power rack, just to say I did)
65x6/85x6/105x6/135x6
db french press 60x8/80x8/100x8/120x8 -could have went heavier but had to deal with my ribs
preacher machine 45x8/70x8/80x8/90x8/100x8/115x6- had to make sure i dug my pits into the pad not my ribs
cg bench 135x8/185x5-ribs again
pressdowns 70x8/85x8/100x8
db curls 30x8/40x8/50x8/60x8
1 arm reverse pressdown 30x8/40x8/30x15
tried to do some decline crunches, but wimped out after 17

hopefully my ribs will heal up some over the weekend, during lunch I tried to run 2 miles, got to the 1 mile mark in 715 and had to stop due to inability to reset my breathing- deep breaths,sniffles,etc cause pain

ldskenpo

05-02-07, 8:30 pm

I am participating in the Animal pump/ torrent promo and will post my st uff here

http://forum.animalpak.com/showthread.php?p=82783&posted=1#post82783

D-Rock

05-24-07, 2:21 pm

looking good. steady increases looking forward to seeing your numbers during the promo.

ldskenpo

05-28-07, 8:20 pm

shock + pump 30 min pre
storm+ nitro g + gatorade during
nitro+storm after

press behind neck 95x8/115x8/135x8/155x8/175x8
laterals 30x8/35x8/40x8/45x8/50x8/60x5 ( pumps)
bent laterals 30x8/40x8/60x8/65x8/70x8
wg upright row 65x8/85x8/115x8-push press x7/135x8-push pressx5-115x8-45x15
incline 1 arm lateral 25x10/30x10/35x10
front raise 20x10/25x10/30x10-25x8-20x8-15x8-10x15
db shrugs 100x10/110x10/120x10/130x10
decline situps 65/35
ribs felt better during abs, first time actually did abs in 2-3 weeks,
tried the wg upright rowsto push press technique just to see if i liked it, I do.
felt good today, had my 13 yr old son w/ me.

ironshaolin

05-28-07, 8:37 pm

comin back to this log? How's the rib healin?I see enough so you can work that core out, good stuff.

ldskenpo

05-29-07, 10:06 am

comin back to this log? How's the rib healin?I see enough so you can work that core out, good stuff.
still not able to do as much core work as I want, REAL protewctive of left side ribs when i spar, hard to lay on side when in bed, but getting better, thanks for asking.
Robert

excessive endorphins

05-29-07, 10:41 am

lmfao!

i read the shock on ur nipple thing,thats happened to me before!!

just didnt thrown my ipod...

ldskenpo

05-29-07, 1:34 pm

today was legs, i figured i would change it up some.
pump+ shock 30 min pre
storm+nitro g during

squats 135x12/225x12/315x10/405x4/135x20
superset with
leg press 4px12/5px12/6px12/7px12/4px17
standing leg curl 40x12/50x12/60x12/70x12/80x12
toe press 4px15/5px15/6px15/7px15
seated calf 90x15/100x15/110x15/120x15

was going along pretty good until my back started locking up after the squats w/ 315, today was the first time i tried 405-could have done more but back went south QUICK. so went to burnouts for last set.
as I was sitting on a nearby bench trying to catch my breath, someone asked, " dude you piss yourself?", i look up and he points at the pool of sweat on the floor beneath me and my dripping shorts. I chuckle and say ,"no its leg day."
I am using up what i got left as far as supps until i move to tx, then once we get moved in, I will pick up some more stuff. of course, i got a pretty wild wishlist right now.
Robert

ironshaolin

05-29-07, 3:11 pm

ldskenpo

05-30-07, 11:44 am

squat/leg press supersets, eh? Pretty ballsy move what gave out first your legs or your lungs? Do you deadlift alot? I've found that the stronger I get on deads, the stronger my back feels for squats. And texas, man, prepare to sweat your ass off all day long. I did squats yesterday, and I'm real eager to see how my legs hold up during my kempo class tonight.

my lungs were going out when my back started acting up, my legs had already been screaming.
I have spent alot of time in tx, 10 yrs as a ki8d, and i was stationed there about 12 yrs ago, I am really looking forward to going back.
I stopped doing deads a while ago, they jack my back up for a week which is bad when i have to run every day. I had a bad experience once doing deads on tues and then a 12 mile footmarch on wed.

ldskenpo

05-30-07, 11:48 am

I did the followup this am to last weeks 5 day bp check and blood work . the tests came back all normal except for triglycerides (513), cholesterol was normal, i am supposed to go talk to the nutritionist up at the hospital sometime this week or next. Right now I am doing my own research into the whole thing, I guess i will start a cut diet, huh? I didnt know, but my parents on both sides have histories of high bp,etc. i just figured it was cuz my folks smoked and drank, and i dont , but i will fix it WITHOUT any drugs.
Robert

loiacanoa

05-30-07, 12:18 pm

thats a hardcore leg day you got right there bro. hows the pump / torrent stack treating ya?

ldskenpo

05-30-07, 12:25 pm

I HIGHLY recommend the pump/torrent stack to anyone, I plan on getting more as soon as I can.
when i had the torrent, i got used to not really being sore the next day from a good workout, if i still had some i am sure i would not be as sore as i am now.
Robert

ldskenpo

05-31-07, 11:28 pm

ran out of pump yesterday, so i only had shock 30 min pre
storm+nitro g during
nitro after
incline press 135x8/155x8/185x8/205x8/225x8
fly 30x8/35x8/45x8/55x8-db bench x8/65x8-db bench x8
bench press 135x8/185x8/205x8/225x8/245x8
incline fly 30x10/35x10/40x10/45x10/50x10
crossover 25x20/30x15-pushups x12/35x15-pu x12/42.5x15-pu x12
seated french press 65x8/85x8/115x8
pressdown 60x8/70x8/85x8
i could really notice that i didnt take the pump, had my son w/me (should have known better, it was last day of school for him)
Robert

excessive endorphins

06-01-07, 10:06 am

inclines looking good
how was it having yous son with you?

ldskenpo

06-01-07, 4:48 pm

actually been weak since wed this week, it is a blast having my son w/ me
(readily accessible spotter,etc) and its cool to watch him when he realizes that he is lifting more now than last week and stuff
Robert

IRBS

06-01-07, 4:51 pm

Nice work bro!!!

ldskenpo

06-03-07, 10:49 pm

it has been really smoky around here for a few days, on friday the smoke started smelling like someone was burning crap ( if you been deployed, you know what i mean) I went into the gym and some retard had opened the fire door so it "isnt so hot in here". I got 3 more weeks here,then on to texas.

i am burning up my supps so i dont have to hassle with carrying a foot locker full of supps in the van w/ the kids, space will be at a premium. but i got a wishlist for wheni get set up down there, ( of course may need to win the powerball, too)
Robert

ldskenpo

06-06-07, 12:04 am

shock 30 min pre
storm + nitro g during

tri set
military press 95x8/115x8/135x8/155x8
wg upright row 65x8/85x8/95x8/105x8
laterals 25x8/30x8/35x8/40x8

1 arm incline laterals 20x8/25x8/30x8/35x8
front raises 15x8/20x8/25x8/30x8
bent laterals 30x8/35x8/40x8/45x8/50x8
db shrugs 100x8/120x8/140x8
i did the tri set once before, and wanted to try it again. i like it and think i will do it again next week-although i think i will rearrange the rest of the workout. i had a decent pump in my delts- i say its decent cuz i do not have the extra supps anymore. I know supps are only assisters, but i have really begun to notice the difference when i am on pump/torrent and when i am off, no real noticeable loss of strength, more of a loss of energy.
Robert

ldskenpo

06-06-07, 3:07 pm

shock 30 min pre
storm + nitro g during

squats 135x8/225x8/315x8/405x8/425x6
leg press 4px8/6px8/8px8/10px8/12px6
standing leg curl 45x8/55x8/65x8/75x8/85x8/95x8
toe press 3px15/4px15/5px15/6px15/7px15
seated calf 90x15/100x15/110x15/120x15
smith machine standing calf 135x10/225x10/275x10

I was rolling this morning and went past my 10 o clock meal, so I went to the gym at 12 without having ate in 4 hrs. but still got a PR on squats which i think is good since i really got back into squats last week. i did this workout in 1 hr 10 min. I am really missing my torrent, cant wait til i get settled and can order more stuff. right now all i got left is pak, storm, shock and 1 packet of nitro g left.
I got back into the fight house and legs were so tired that I was shaking an hour afterwards.
Robert

D-Rock

06-06-07, 4:03 pm

I know that feeling all to well. Smashing through a work out without eating is TERRIBLE. Looking good though.

ldskenpo

06-08-07, 11:18 pm

shock 30 min pre
strom +nitro g during
bench press 135x8/185x8/225x8/275x8/295x6
flys 30x10/40x10/50x10/60x10/70x10
db incline 35x10/45x10/55x10
had to stop here due to family issue, was feeling pretty good so far.
today my day went like:
06-wakeup/breakfast
8-at work/meal2
9-1000-roll
10-sandwich
10-11- instruction
1100-run 2 miles
1130-1300- bbq
1330-1430-roll
1430-shock
15-in gym
yes, it was a hard, rough day.
tomorrow is back and biceps
Robert

ironshaolin

06-08-07, 11:20 pm

family issues come up, looks like you at least got something accomplished though.

ldskenpo

06-08-07, 11:22 pm

animalpak
animal pump
torrent
shock therapy
storm
ultra iso whey
bcaa stack / nitro g
nitro
uni-liver

ldskenpo

06-09-07, 3:56 pm

storm during
pulldown 120x8/140x8/160x8/180x8/200x8
low row 120x8/140x8/160x8/180x8/200x8
bent row 115x8/135x8/155x8/175x8
preacher machine 45x8/70x8/80x8/90x8
db curl 30x8/40x8/50x8/60x8

really noticed what a difference shock therapy and pump make, felt different without the boost, cant wait til i get settled and can order more stuff.
all i got left is pak, and storm.
Robert

Sugarbutt

06-09-07, 4:11 pm

How'd you like the Storm + Shock Therapy?? I think I should have ordered Storm with my ST...but this is my first time with any kinda NO supp.

ldskenpo

06-11-07, 11:05 am

How'd you like the Storm + Shock Therapy?? I think I should have ordered Storm with my ST...but this is my first time with any kinda NO supp.

I really liked the combo, now that I am out of it- I am really feeling the difference in energy and soreness/stiffness..
It will be at the top of the list when I order again in texas.
Robert

ldskenpo

06-13-07, 1:32 pm

my 13 yr old came back from scout camp sat sick w/ a virus. he has been in bed since ( today, he is feeling better and came out to the couch). When he came back i stayed in his room talking over what he did during the week. yesterday, I could barely get out of bed and come to work. for 2 days I have avoided rolling witht he students so i wouldnt pass this along. today I figured i would go lift during lunch- bad idea.
squats 135x8/225x8/315x8/405x6
leg press 4px10/6px8/8px8
standing leg curl 45x8/55x8/65x8/75x8/85x8
toe press 3px12/4px12/6px12/7px12
decline situp 30 ( had to stop to puke)
so here i sit with a pounding headache, bad stomach, cotton mouth thinking of my next workout.

as for supps I am all out except for the paks, i could tell the difference and the assistance they gave, but i think that is exacerbated by this bug.
Robert

Sugarbutt

06-13-07, 6:02 pm

For someone that's sick, you sure put up a nice ass squat...I'm surprised it took you until you did situps before you puked...!

Hope ya feel better soon!

ldskenpo

06-14-07, 9:55 am

was hoping to hit at least 450 on the squats yesterday, today is an "off" day, puked twice last night (once when i drank the bedtime shake) and then again about anb hour later. this morning i am stiff and sore, not workout sore, hurt sore. when i tried to run this morning i got alittle over a quarter mile in and just stopped. gotta get over this.
thanks for reading the log, Sugarbutt.
Robert

Sugarbutt

06-14-07, 12:03 pm

Oh man, that really sucks...!!!! Sounds like you got the flu...hope you're feeling better ASAP!

ldskenpo

06-15-07, 5:36 pm

bench press 135x8/185x8/225x8/275x5/295x5/225x8/135x22
incline fly 30x8/40x8/45x8/50x8
incline press 135x8/185x8/205x6
db incline 50x10/60x10/70x10/80x10
fly 30x12/40x12/50x12
french press 45x8/65x8/75x8/95x8
pressdown 50x8/60x8/70x8/85x8

i popped my elbow today while rolling, nothing bad -it happens. started to feel better today, still sluggish though. tomorrow is back and biceps.
I cant wait til i get to texas and can order some more supps, I really am noticing the difference without them.
Robert

brandona

06-15-07, 5:40 pm

ldskenpo

06-15-07, 5:43 pm

report to tx 10 jul , I dont know what they have as far as gyms, but am looking forward to being there. was stationed there before 12 yrs ago.
dont know why i did the incline flys, wasnt planned just started doing them.
Robert

Sugarbutt

06-15-07, 5:46 pm

Brandona was right - that was a nice workout for being sick the past few days...

...way to come to Texas at the beginning of summer, too...haha...=)

ldskenpo

06-16-07, 7:50 pm

pulldown 120x8/160x8/180x8/200x8/220x8
low row 140x8/160x8/180x8/200x8/220x8
power clean 95x5/115x5/135x5/185x5/225x5/240x3
db curls 30x8/40x8/50x8/60x8/70x8/30x10-25x12-20x10-15x20
close grip pullups 8/8/8/8/5 ( bodyweight)
decline situps 100
reverse crunches on decline bench 65/35
inverted situps 20/15/15/15 ( used bodyweight and moved slowly through ROM)
got to the gym as soon as it opened at 0900 this morning and started the workout by myself in the weight room, then the wierdos came in- one guy comes in plugs in his portable dvd player and watches a movie while "lifting", another comes in eating cheetos and drinking a monster. i normally might not have noticed but they do this crap right in front of me.
Robert

ldskenpo

06-16-07, 7:52 pm

Brandona was right - that was a nice workout for being sick the past few days...

...way to come to Texas at the beginning of summer, too...haha...=)

not too worried about the summer there, been a DS here in southern georgia for 2 yrs,moved over to the fighthouse 3 months ago, as a child i lived in and around houston for 11 yrs. i really like texas and am looking forward to going back. it is one of the possible states i might retire to in 5 yrs.
Robert

ldskenpo

06-17-07, 9:41 pm

my wife had asked me what i wanted for fathers day, i told her i would wait until we got to texas and get started on supps again. my wife decided to surprise me and went to the gnc at the px. she knew that i took animal pump, but the guy there talked her into buying cell-tech.
my daughter comes in the living room carrying it, and my 13 yr old son says" oh no, not that stuff- it sucks". he saved me from having to explain it, so my wife gave me the receipt and i went to the store and told the guy i wanted to exchange it for the pump. he started to tell me how that stuff is superior to pump.but it is hard to argue the point if you are smaller than me. ( he might have weighed 180). so now i have a new can of pump (and it had the arms mini dvd in it) and cant wiat til tues to lift.
Robert

brandona

06-17-07, 9:54 pm

Pokoritel

06-17-07, 9:58 pm

ldskenpo

06-19-07, 1:25 pm

day started off with a visit to the dentist at 0700 ( gotta love army dentists)
demoed and rolled from about 0930 til 1100
did shoulders during lunch today
dropped pump 30 min before
storm during
press behind neck 95x8/115x8/135x8/155x8/175x8
seated laterals 30x8/35x8/40x8/45x8/50x8
bent laterals 35x8/40x8/45x8/50x8/55x8
wide grip upright row 65x8/85x8/95x8/115x8
incline lateral 25x8/30x8/35x8
did triset of bent lateral,side, front one to the other 10 reps each 10/20/25
db shrugs 100x8/120x8/140x8

workout lasted 70 min, rested just enough time between sets that , if i had a partner he could have done his set. i could tell the difference that pump made in enrgy and how my delts SWOLE .as soon as i can i am going to send off an order for the rest of my wish list.
ISSUES:
today was an especially lazy day it seems, i spent a good 10 min cleaning up others crap - barbells in the middle of the floor, etc.a guy that i easily outweighed by a good 75 lbs tried to explain to me how press behind necks were no good for m shoulders and when i took my hoodie offhe just stared at me. Although i am kind of used to being the "big guy" in a small gym, I hope that in texas I will find more "big guys", you know?
anyways, tom0orrow is legs- i am thinking of doing front squats instead of regular, I havent really tried them before, i think i will start off with empty bar to find the groove and go from there, looking forward to it.
comments?
Robert

ldskenpo

06-20-07, 1:00 pm

pump 30 min pre
storm during
front squat bar x 8/135x8/225x8/315x7
squat 315x8/405x8
leg press 4px8/8px8/12px8/14px7
standing leg curl 45x8/55x8/65x8/75x8/85x8/95x8
toe press 3px15/4px15/5px15/6px15/7px15

as i walked into the weight room, got pissed off due to all the ez curl and straight bars laying in the middle of the floor made up and db's everywhere. when i was putting the db's back-had to move the medicine balls off.as i was leaving , i stopped by the front desk and raised cain with the front desk, first time i tried the front squats, during second set bar kept trying to roll down, on last set was concentrating more on keeping bar up than squatting.
i may include them next time as a warmup for my joints.
Robert

ldskenpo

06-20-07, 9:58 pm

I am thinking about trying a keto- type diet when i get settled, not really concerned with going on a "cut", just want to see about tightening up a bit, still working on the diet part, but have a rough guess as to what supps i am going to order, havent really figured out a protein powder to try, dont want to use an mrp, or weight gainer if I am controlling carbs
animalpak
animal flex- will be first time trying
animal pump
shock therapy
storm
bcaa stack- first try, been using nitro g
uni-liver- gotta try these

Robert

ironshaolin

06-21-07, 1:43 pm

Hey Robert, try Universal's Ultra Whey Pro it is delicious and has everything you need when dieting. Low carb, I think thers like 2 or 3 grams per serving, low fat, low calorie, and high protein. Not to mention it is delicious.

ldskenpo

06-22-07, 6:06 pm

lifted during lunch today, it is friday so the gym was empty- gotta nap during lunch so you can party all night-whatever
pump 30 min pre
storm during
fly30x8/40x8/50x8/60x8/70x8
db bench 50x8/70x8/90x8
smith incline bar x 10/135x8/185x8/205x8/225x8
crossover 25x12/35x12/50x12
straight bar pressdown 60x8/70x8/85x8/100x8/115x8
skull crusher 55x8/75x8/95x8/115x8
decline situp 100

I jammed both my elbows yesterday duirng the clinch drill so i had the idea of taking it easy on my elbows today. the 80 on flys are a new PR, my righ elbow started grinding on the db benches, and just kept hurting.
got home from the gym drank 2 scoops of unflavored whey in 16 oz milk, then was dragged to the pool by the kids from 1400-1700. rough life, huh?
tomorrow is back and bi's.
Robert

Sugarbutt

06-22-07, 6:52 pm

ldskenpo

06-23-07, 11:03 am

pump 30 min pre
storm during
low row 120x8/140x8/180x8/200x8/260x8
pulldown 140x8/160x8/180x8/200x8/220x8
*long bar row 35x8/105x8/140x8/175x8
bb curl barx8/65x8/95x6/115x6/135x6-95x7-bar x 10
preacher machine 45x8/80x8/90x8/100x8
*hammer curls 30/35/40
db wrist curl 15x8/20x8/25x8/30x8/35x8/40x8/45x8/50x8
db reverse wrist curls 15x8/20x8/25x8

long bar rows- take a 7' bar shove one end in a corner, ad weight to free end, straddle it and row ( poor mans t-bar)
hammer curls- I did these simultaneously and in ''21'' fashion ( 7 full,7 bottom half,7 top half)
today was the first time in a while i did any direct forearm work, obviously i started too light, but i know better for next time.

ldskenpo

06-23-07, 11:05 am

Lemme know if you plan on going ahead with this...I have some info that you might like...

I am really starting to consider it, I would like any info available. when i first heard about it, i thought it sounded like one of those miracle diet schemes, but as I learn more about it it sounds worth trying.Thanks
Robert

ldskenpo

06-26-07, 10:53 am

the house is getting packed today, loaded on the truck and shipped to tx tomorrow, i will probably be unable to post until tx. what i plan on doing this week is- today( tues) chest, shoulders,triceps, wed-legs, thu-back,biceps. on friday i sign out on post and then drive from here to tn for about 5-6 days then from there to tx reporting in on the 10th.
will post more when able to.
Robert

brandona

06-26-07, 11:59 am

Good luck with the move bro...

-B

ldskenpo

07-10-07, 9:05 pm

well, I left ft benning, drove to my parents' house in tn, then drove here to ft hood-getting here around 8 pm fri night. drove my wife around post showing her where the hospital, px's ( 2) and commissaries (2) are, and also finding a gym on post and when it will open on sat morning. went in at 08 when they open not knowing what to expect-this place has changed alot since i left here 12 years ago, at the front desk i was greeted by 3 people who courteously told me the layout. as i walked into the locker room someone was there wiping out the lockers, i walked into the weight area-they cleared out the basketball courts and made it one huge weight room, 3 power racks, leg press sled (w/ 100 lbs plates), clean equipment and plenty of assorted plates, and a db rack that stretched for 60 feet, in one corner was the equipment used by the post powerlifting team- as i stood there looking it all over a light shone down from above ( I was under a sunlight). during the workout i noticed that they have 3 sets of each db pair 5-45 in 5 lb increments and 2 each 50-100 lbs. mon i went to a different gym, same situation but they had a tech in there from the contractor checking and tightening the stuff as needed. I think I am gonna like it here. we found a house off post that my wife and kids are really excited about.
iwill pick up the workout log once there is some sort of normalcy.
Robert

Sugarbutt

07-10-07, 9:12 pm

Welcome (back) to Texas.

ldskenpo

07-19-07, 10:50 pm

it has been a while but we finally got the net up in our new house, post housing had a long waiting list, so had to find a house on the economy, have been assigned to my new unit for 4 days now- new unit, just standing up, i think i posted a little while ago about the gyms here.
right now, what i am doing is
mon- 05-06- chest and abs
0630-0800-unit pt
1130-1230- cardio ( again)
tues-05-06- back and bi
0630-0800-unit pt
1130-1230- cardio ( again)
wed- 0630-0800- unit pt
1130-1230- cardio and abs
thu-05-06- shoulders and tri
0630-0800- unit pt
1130-1230-cardio
fri-0530-0830- road march
1300-1430-legs and abs
sat-rest
sun-rest
as far as diet ( i have lost 15 lbs during the injury and move- down to 245)
04-protein shake
0830-breakfast in chow hall
1030-pb and j sandwich
1230- turkey sandwich
1430-sandwich
1630-sandwich
1830- supper at home
trying to get at least 3500 cals/dayand 500 g protein a day.
was thinking of trying a keto diet, but am unsure about how the upcoming field exercises will affect that.
Robert

ldskenpo

07-23-07, 8:35 pm

had an alert this morning at 0200, so i did not lift in the morning, had to wait til i got off work at 1730 to lift . did shoulders today.
press behind neck 95x6/135x6/155x6/175x6/185x6
laterals 25x8/30x8/35x8/40x8/45x8-35x8-25x8
bent laterals 30x8/40x8/50x8/55x8
wide grip upright rows 45x8/65x8/95x8/115x8
barbell shrugs 135x8/185x8/225x8/275x8
front raises 15x8/20x8/25x8/30x8
decline crunches 100
i am anxious to get my strength back, but still it feels great to be back in the gym.tomorrow I plan on doing legs before work, then its all day on another range.wed is an off day from the weights, then thurs i will do chest and tris before work, spend overnight in the field and then fri back and bis after getting off work.

ldskenpo

07-24-07, 11:26 pm

woke up this morning at 0400, immediately downed some protein, then pump at 0430 and the gym at 0500 when it opened. drank storm during.
leg press 2-100 lb plates x 8/4x8/6x8/8x8/10x8
leg extension 90x10/120x8/150x8/180x8/210x8
lying leg curl 85x8/115x8/145x8/175x8/205x8
horizontal calf press 2 45 lb plates x10/4x10/6x10/8x12/10x12/12x12
seated calf 90x12/110x12/140x12/160x12

the leg extensions and leg curls were done on a nautilus machine that i dont think i will use anymore for several reasons 1. the range of motion felt short,2. the stacks only went to 240. the gym has some freeweight versions of them that i will try next time, i decided not to do squats as i only have 1 hour before being late for work. i will either rotate between squats and leg presses each week or move my leg workout to the evenings instead of before work.
Robert

ldskenpo

07-27-07, 11:26 pm

we had to be in the field for thu and fri, so what i did was did thu workout before work ( from 05-06) and fri workout after being released tonight
thu am
incline press 95x8/135x8/155x8/185x8/205x8
fly 30x8/40x8/50x8/60x8
db bench 60x10/70x10/80x10/90x10
french press 75x8/95x8/115x8/135x8
pressdown100x8/130x8/160x8/190x8

fri pm
lat pulldown 120x8/160x8/200x8/240x8/180x10
low row 140x8/180x8/220x8/260x8
rear pulldown 120x8/140x8/160x8/180x8
bent row 115x8/135x8/185x8
db curl 30x8/35x8/40x8/45x8/50x8
tonights workout was ok, my LT thought i was crazy for going to the gym instead of coming home. but then, that is why he is 135 lbs and i am not.
Robert

Lowdown5

07-27-07, 11:31 pm

ldskenpo

08-12-07, 11:46 pm

ok, since the last time i have been on here ( 3 weeks? ), i have driven from here to cheyenne, wy for my wifes grandparents' 60th anniversary and grandfather's 90th b-day, spent 10 days up there. while i was there i found the gym on the air force base there to work out in, the altitude messed with me more than i thought it would. I was a nice fitness center, really clean and REALLY QUIET. kind of felt odd. but anyway, I am back home at ft hood, and ready to get back into the swing of things.
I have read the ultimate diet 2.0 and am now reading the ketogenic diet- both by lyle macdonald ( a friend gave me a copy of both, thanks). And I plan on trying the cycle of 3 days, low carb, 2 day moderate carb.
my running will have to increase as well as foot marches- have a 22 miler coming up in oct.
all this while trying to gain back the weight that i lost from the injury and moving.
weights will be
mon- shoulders,abs
tues- legs
wed-abs
thu-chest,tri
fri-back,bi,abs
saturday- foot march
sun-rest
unit pt is running 3-7 miles each morning, with a foot march on friday, normally pt is from 0630 til 0800 so, after the run there will be pushups,situps, etc.
time to get serious
Robert

widdlewade44

08-12-07, 11:51 pm

Glad to have you back in the mix brother. Welcome back Robert.

Kevin
widdlewade44

ldskenpo

08-13-07, 6:26 pm

did shoulders today
press behind neck 95x6/135x6/155x6/175x6/135x10
laterals 30x8/35x8/40x8/45x8/50x6
bent laterals 30x8/35x8/40x8/45x8/50x8
wide grip upright rows 65x8/85x8/105x8/115x8/135x8
incline laterals 15x8/20x8/25x8/30x8
front laterals 10x8/15x8/20x8/25x8/30x8
cable laterals 10x10/15x10/20x8-15x8-10x8
shrugs 135x8/185x8/205x8/225x8
decline crunches 100
treadmill 15 min
I see that this is alot of work for just shoulders, but I didnt start to get a pump in the first few sets as normal, so i figured a good old shock session was in order- got the pump i was looking for
tomorrow is payday so i can send in my order for supps again
Robert

ldskenpo

08-14-07, 10:37 pm

today was a leg intensive day, ran 3 miles for pt, during lunch ran on the treadmill, then after work did legs in the weight room, numbers are down, probably due to the running, lack of doing legs lately and a loss of bodyweight( weighed in during lunch at 240- down 25 lbs from may)

squats 135x8/225x8/315x8/365x8/385x8
leg press 200x8/400x8/600x8/800x8
leg extension 25x10/35x10/45x10/55x10
leg curl 65x8/95x8/125x8/185x8/210x3
toe press 90x12/180x12/270x12/360x12/450x12
seated calf 70x12/90x12/110x12/140x12

ordered some bcaa stack, shock and animalpak today hopefully it should be in by sat. i really missed the pak and shock therapy, still got enough storm to last til next pay day ( end of month)

hated

08-14-07, 10:51 pm

This is a great log. I'm subscribing..I like your no bullshit attitude in the gym..As someone who has had knee surgery as well..how do you like the animal flex?

ldskenpo

08-15-07, 8:22 am

This is a great log. I'm subscribing..I like your no bullshit attitude in the gym..As someone who has had knee surgery as well..how do you like the animal flex?

I have not tried the flex yet, have heard great stuff about it. I am thinking about getting some at the end of the month when I get paid. Thanks for coming by.
Robert

ldskenpo

08-16-07, 8:32 pm

today was chest and triceps
bench press 135x6/185x5/225x5/275x5/285x4/185x10/135x10
fly 30x8/40x8/50x8/60x8/65x8
db incline 40x8/50x8/60x8/70x8/80x7
hammer incline 90x8/110x8- didnt like the way that my shoulders were locked in on this machine
crossovers 25x15/30x15/42.5x15
close grip bench 135x6/185x6/205x6
french press 75x8/95x8/105x8
pressdowns 100x10/130x10/160x10/190x8-130x10-70x7

shoulders were acting up today, think next week i will shift the focus to more inclines- 2 weeks flat/2 weeks incline- and see how that works out
tonight took 90 min to finish
Robert

ldskenpo

08-18-07, 12:23 am

tonight was back and bi
lat pulldown 120x8/160x8/200x8/220x8/260x8
low row 120x8/140x8/160x8/200x8/220x8
pullover machine 65x15/80x15/90x15/110x15/120x15
db curl 30x8/40x8/50x8/60x8-40x6-20x8
preacher machine 45x8/70x8/90x8
reverse curl 45x8/65x8
wrist curl 25x10/45x10/55x10
crunch 100

on the reverse curls and wrist curls I dont know how much a 5' oly bar weighs so i am guessing it is 20 lbs.
today we were out in the sun on a range all day so even though i made sure i drank at least 6 liters of water today, still had feeling of thirst
Robert

ldskenpo

08-18-07, 12:31 am

I was thinking about trying a keto-style diet, a friend sent me some books on it, but with us going to the field on thu and fri of each week, i think that would be too much variance ( in the field we eat MRE's).
so what I have been trying this week is
0430- wakeup- shake ( 50g p/16 g c)
0630-08- pt
08- breakfast in chow hall ( 2 egg omelette with ham,cheese and onions, whatever meat is available and fruit)
10- sandwich ( wheat bread/2 slices turkey, 1 slice american cheese)
12- sandwich ,1 cup raw spinach
14- sandwich
16- shake
1730- workout
1930- supper
2200-bed
I am limited by the temperatures at work ( work outside), and finances.
any suggestions?
Robert

ldskenpo

08-20-07, 8:27 pm

today started off with a foot march from 0615 til 0730, then rifle range til lunch. then for afternoon pt, I did chest.
0430- protein shake and 2 slices toast
0745- sandwich and 2 cups grapes
1130- sandwich and 1 cup spinach
1300- shake
1400- shock therapy
Big Ant's workout drink during ( started at 1430)
BENCH PRESS 135X5/185X5/225X5/275X5/295X5
FLYS 30X8/40X8/50X8/60X8/70X8/80X8
INCLINE PRESS 95X8/135X8/155X8/185X8/205X8
HAMMER DIPS 90X8/180X8/230X8
DECLINE CRUNCHES 100
ROBERT

ldskenpo

09-01-07, 9:37 am

While I was in the field last week, I was thinking about my training. Since breaking my ribs a couple months ago, the move down here,etc. I have lost around 25 lbs and a butt load of strength. So what I did was focus on trying to get to train as I was before. But now that i am in a real unit and running so much I think I need to rethink my approach.
Since I am the Platoon Sergeant I can and did modify the plt pt somewhat to incorporate more battle-focused stuff- this is what I have come up with ( after revisions by the LT and CO/1SG)

Monday- 0600-0730/0800- footmarch- varying weights
Tuesday- 0630-0800- combatives
Wednesday-0630-0800- Squad PT ( either 3-5 mile run or footmarch)
Thursday-0630-0800- Squad PT ( around 3-5 mile run again )
Friday-0630-0800- BN dictated footmarch
and, of course, all of this is dependent on field time- usually every thu-fri

for myself- I want to try going back to the way it used to be done for awhile and see how that works.
Mon and Thu - chest/delts/tri,
Tue and Fri-Back/bi/forearms
, Wed and Sat- legs,
Sun-rest
abs done every m/w/f
sets will be 12 for chest/delts/back/thighs, 8 for bi/tri/forearms
reps wil be 8-12 (12-20 for calves)
rest between sets will be long enough to reset the weight and for a training partner ( if any ) to do his set- around 1 min
with 20 min cardio done after lifting

supps used
shock therapy- 30 min pre
storm,bcaa stack and gatorade- during
animalpak- w/breakfast

I will avg around 4000 calories a day- trying to eat every 2 -3 hours, starting at 0400 with high protein, moderate carbs, low to moderate fat ( adjusting carbs as needed)
I had read read up on a keto style diet, but with the field exercises and MRE's, I think I would be constantly moving in and out of ketosis and screw myself up.
I weighed myself this morning at 243, before I go on a month long deployment in Oct I want to hit 250, run 2 miles in under 15 min, add 10 reps to my pushups and 10 reps to my situps, and be able to do 20 wg chins
What do you guys think?