[Geek]

Brothers and Sisters-

I have decided to 'start' my Journey. This wasn't an easy decision, as (at least to me) saying it HERE, that I'm doing this, includes a certain level of commitment.

What are my goals you ask? Simple, to learn, grow, and get stronger. In that order. How long will this last? My son is due 27Nov, that is when I get to go home on leave for 3 weeks.

My commitment here is to train religiously, eat as properly as I can, and learn from the mistakes I will invariably make. I commit to posting as often as the job allows. I commit myself also, not to horde the knowledge you share. I make this commitment to myself, and to you, my Animal role models.

This journey, as the title states, will lead me to another when I return from my leave. But that is in the future, I will only worry about my training today.

Here is the split:
Shoulders
Back
Arms
Legs
Chest
Rest
Repeat as necessary

Cardio will happen on the daily (except the day of rest), in a separate session.

But brothers, I ask this of you, please help me. If you see a mistake, correct me. If you see something right, say so, that way I keep doing it

Thank you all as I begin this trek...

The Geek

[Pizzalamp]

Good luck bro!
ill be tuning in...

[naturalguy]

What are your physique goals?

How long have you been training?

Whats your diet like?

We can give you some feedback when we have more info.

[Malloy1344]

Were here for ya bro.......like Intensity said though......let us know a bit about yourself and your goals. Feel free to PM me with any questions too dude!

[Geek]

physique goals:
wow, never put a lot of thought into that one to be honest. i guess the best way to put it is to take the statue David...and make it double it. that is a good way to put it....for starters.

training time:
on and off since high school. about 18 months ago i started getting pretty regular (3 times a week on avg. not to heavy, just going to go), and for the past 3 months i have been trying to get in the gym 5/6 times a week and doing a 'high' (for me) weight low rep, and basic compound movements.

diet:
hit or miss. i havent really been tracking it that long to be honest, maybe a two or three weeks. let me compile what i have, i dont have the knowledge to put it together as grams of what per meal, so I will have to actually post what i ate....how about the last week? will that do for a 'sample'?

here we go...
11Oct
0530 Clif Bar
1530 Pre W/O Supercharge
1715 Post W/O 2 scoops protein and 10g BCAA
1900 1 chicken cordon blu
6 chicken drumettes
1/2cu cooked rice
1/2cu macaroni salad
1 diet coke
2130 2 scoops protein 10g BCAA
0000 4 chicken drumettes
0315 2 scoops protein 10g BCAA


12Oct
1800 Post W/O 2 scoops protein w/ 10g BCAA
1930 Steak
½ potato (originally baseball size)
1/8cu cheese
1tbsp sour cream
1/8cu black olives
10 fried shrimp w/ cocktail sauce
0000 ½ cu rice
½cu scrambled eggs
2cu chicken and broccoli

13Oct
1500 2 Cups Coffee with Creamer…no sugar
1600 Pre W/O Super Charge
*gym was closed…no workout…so no post W/O shake*
1900 2 Corn dogs
2 chicken tenders
2cu tomato salad
0000 5 chicken drummettes
1 chicken breast
1/2cu cooked rice
1cu macaroni salad w/ tuna
0500 Post W/O
2 scoops protein
10g BCAA
1 Peanut Butter Clif Bar

14Oct
1600 Pre W/O Supercharge
1800 Post W/O 2 Scoops Protein w/ 10g BCAA
1900 8oz beef brisket
2 turkey wings
1cu steamed broccoli
1cu cooked rice
2130 2 scoop pro w/ 10g BCAA
0000 1cu scrambled eggs
1cu salad
2cu rice
2cu chicken and dumplings (removed dumplings)
0200 2 cans V8 juice

[naturalguy]

It's extremely important to have a goal and know where your starting point is. Not having a clear cut goal is like getting in your car and driving around without knowing your destination, all you will do is waste gas.

Your diet can use some cleaning up. Whats your training like?

[Geek]

i should have corrected myself. im not concerned with they way I look. i can be as huge as a house or as small as my wife. i just want to be strong. right now, my strength goal is to lift 5 times my body weight in the big 3 lifts by 08Jun08. the gym i train at has a wall for people that can do it, i want to be on that wall. why 08Jun08? thats when i go home. after that, there is a power lifting contest (dont have the date yet) in october in north carolina i want to attend.

for the training you could go here...http://bodyspace.bodybuilding.com/BiggFattie/.....

anywhere you see a * is a lift where i used straps/wraps/belt
or for ease, ill put up this past weeks training:
15Oct
15Oct07 Chest
Flat Bench
205×6
225×4
130×2
230×2
155×6
Incline Bench
135×6
155×4
175×3
195×0 (failed attempt)
Decline Bench
135×8
205×4
DB Flyes
30×10
25×8
40×5
Hammer Machine Press (ISO)
90×7
125×2
Pullovers
75×6
75×5

14OCt07 Legs (favorite day btw)
Leg Extensions
110×15
130×12
150×12
170×12
190×10
Squat
225×6
245×5
255×2
255×1
185×7
Horizontal Calf Press
310×15
330×12
350×10
350×10
Leg Press
525×8
575×5
625×4
Stiff Leg Deads
135×12
225×6
235×3
ISO Leg Curls
25×10
335×8

13 Oct07 Arms
BB Curls
65×8
85×6
85×6
90×4
Preacher
35×10
45×6
55×2
55×4
Alt Hammer Curls
35×10
40×6
50×4
Rev.Grip Curls
25×10
35×8
45×6
Close Bench
115×10
135×8
165×6
185×4

12Oct
Lat Pull Down Wide Grip
67×8
77×6
87×4
87×4
Lat Pull Down Narrow Grip
77×6
87×3
BB Row
135×8
155×6
175×4
185×4
205×3
Deads
290×5
310×2
310×1*
DB Row
70×8
80×8
90×6
Cable Row
47×10
67×6
87×4
Wrist Curls
35×12
35×10
35×10

11Oct Delts
BB Overhead Press
145×6
155×6
155×4
135×3
Seated Lateral Raise
30×6
30×6
35×6
35×5
Rear Lat/Rear Pec Dec
49×10
56×8
63×8
70×3
Upright Rows
85×10
95×8
105×6
115×4
DB Press
45×10
50×6
55×4
Smith Machine Shrugs
205×10
295×6
385×4
DB Shrugs
90×10
100×10
100×8*

[Geek]

Ok, because I work nights I will post up my stats the next day after I wake up....

If you have never been deployed before, let me tell you about ‘time’…

You forget what day of the week it is, you barely remember what your last meals was…is it time to go to work already? Let me tell you, its all the same…remember Groundhogs Day? Thats what happens to you when you are deployed. Everyday is the same.

I try to avoid the typical workouts at the beginning of the week…chest and arms. I hate having to wait for a bench, waiting for the chuckle heads to stop showing off with to much weight and get out of my way. Dont get me wrong, I’m not some elitist prick, I just go to the gym to work…no bullshitting…just get the job done and move on.

Well, I didnt realize today is Monday. I’m at the end of my split and it’s chest day….damn. Oh well, I think I got a pretty good day in…despite the chuckle heads.

15Oct07 Chest

Flat Bench
205×6
225×4
130×2
230×2
155×6
Incline Bench
135×6
155×4
175×3
195×0 (failed attempt)

Decline Bench
135×8
205×4

DB Flyes
30×10
25×8
40×5

Hammer Machine Press (ISO)
90×7
125×2
*what an awkward machine…I’m not a fan…*

Pullovers
75×6
75×5

Cardio
30 mins Elliptical
avg hr 147

Meals
1330 Coffee
1500 Pre w/o
Supercharge
Nitro
Cuts
4x Liver
1630 Post w/o
2 scoops Muscle Milk (I will move this to a new spot)
Nitro
Pak
Flex
EFAs
ALA
2030 Bluberry Clif Bar
4x Liver Tabs
2130 2 scoops Whey
10g BCAA
4x Liver
2300 1cu steamed veggies
2cu white rice
1/2cu tuna salad
2cu scrambled eggs
4x liver
0500 3 scoops Muscle Milk (before bed)

unfortunatly I didn't eat much, it sucks depending on someone else for a ride (excuse?) to chow...I think I will be purchasing a bunch of the tuna salad lunch kits (ever see 'em?) and keep those in the room when i cant get to the chow hall.

The Geek

[Nano_sa]

Sup Geek...

We in this boat together brother...

Seems like ya gots the ingredients...(metaphorically speaking)
50% Determination
30% Diet
20% Training

Keep pushin bro...solid postings...fosho.

Watchin yer progress...

Nano - just another geek pushin similar weight as you...

p.s Geek aint a four letter word it's a 7 digit bank account...kekekek

[Universal Rep]

Glad to see you made the commitment bro...

[Pizzalamp]

howd today go?

[Geek]

i wanna call 'em delts. but 'delts' (in my mind) imply big BOULDERS sitting up there. shoulders are my weakest area. some day, i want my 'delts' to be so wide, when i walk in double doors...they both have to open...

and Pizz...i tried to up the rep scheme...i think my earlier training did me an injustice...higher reps kicked my ass...thanks man

Military Press
95x12
115x10
135x6
125x5

Upright Row
95x10
75x10
85x8
85x8

DB Press
50x10
55x5
45x8

Seated Lateral DB Raise
20x12
25x8
15x10

Rear DB Raise
20x10
25x5
30x8

DB Shrugs
70x12
80x10
90x8
100x6

Abs...2x50 crunches

Meals
1330
Peanut Butter Clif Bar
Coffee w/ 2 tbsp creamer

1500 Pre W/O
supercharge
cuts/nitro/4xliver

1730 Post W/O
2.5 scoops ON Whey
nitro/pak/flex/ala/efa
4xliver

1900
1cu dry lettuce
1cu shredded chicken (looks like it was boiled/cooked in franks red hot sauce)
1 1/4cu jambalya
2cu 'dirty' rice
4x liver

0000
2 scoops muscle milk

unfortunatly, my day is ending very early (like as soon as i post this). tomorrow i am heading out to a site. the next few days will be a test of my commitment. will i keep my diet sort of clean (cause im not sure what that exactly means), or do i eat whatever and drink whatever. do i go to the gym or do i just let it fall by the wayside? normally when i go out, im eating ice cream and drinking mtn. dews...not lifting...and just sitting on my ass.

i may not be able to post here, that is just a reality of being in iraq. but when i get back, i will make sure to let you guys know how i did.

Thanks
The Geek

[Geek]

well, the flight for me didnt happen. guess they were 'full'. i learned about a month after i got here, if a flight doesnt happen, count your blessings (if you want to hear a story about death reaching out for you specifically, let me know not gory, just really weird).

so as you can guess, i am still in baghdad. i 'missed' my normal training time for today, but im gonna knock it out after i get off work. i planned it that way, get some sleep (didnt sleep last night, switching schedules sucks) and get some personal shit done. just giving yous guys an update.

and let me tell you, 'cheating' (or whatever you want to call it) must be hard wired into me. i hadnt even left baghdad and i was reachin for a dew. of the mtn. i stop in the chow hall for breakfast and wanted a dt. coke/pepsi (i drink diet sodas with my meals and like 5-7ltrs of water a day and gatorade has officially gone on my list as sucky). neither of the dt. sodas...im reachin' for a dew....i could hear the argument in my head...'just one wont hurt'...bah....i grabbed a dt. sprite. not a huge battle or anything, but still...a victory for me.

[Geek]

i wasnt able to make my back workout yesterday. the guy i work nights with lost the keys to the truck...oh well, i made it up today, and i will make up todays arm training in the morning.

today was a day for the history books! felt great, woke up ready to train. hell i was ready to train before i went to sleep, but knew that rest is important, and its been just over a week since i took a day off so im not stressing....to much. any way, hit a new PR on deads today....325x1! it may not be monstrous in the way of numbers, but it means im moving in the right direction. i got on the scale today...258! thats down 4lbs from last week. again, progress in the right direction.

ok, so here we go...todays workouts and yesterdays meals. your thoughts, and observations as always welcome....

Lat Pull Down Wide Grip
47x12
57x10
67x8
77x6
Lat Pull Down Narrow Grip
57x10
57x8
67x6
Assisted Pull Up Machine
-115x5 (wide grip)
BB Row
155x10
175x8
195x4
135x15
Assisted Pull Up Machine
-100x5 (wide grip)
Deads
245x8
265x6
285x5 (could have gotten more, but grip slipped)
315x4
325x1
Assisted Pull Up Machine
-100x6 (narrow grip palms facing in)
Low Cable Rows
57x10
67x6

Cardio/Elliptical
30mins
158BPM



Meals for 17Oct07
0530
tomato omlette
2sm breakfast burrito things
2 4in tortilla
1/2cu mix of eggs, cheese, and grits (?)
3 turkey sausage links
1/4cu salsa
1sm apple
1800
2 turkey wings
8oz baked fish
1.5cu noodles
2cu dry lettuce
2130
2 scoops ON whey
10g bcaa
0000
steak
1cu steamed veggies
1cu white rice
0200
2 scoops ON whey

any comments?

Thank you
The Geek

[ionacht]

Keep up the good work. Pain is weakness leaving the body...:)

[Pizzalamp]

Originally Posted by Geek

i wasnt able to make my back workout yesterday. the guy i work nights with lost the keys to the truck...oh well, i made it up today, and i will make up todays arm training in the morning.

today was a day for the history books! felt great, woke up ready to train. hell i was ready to train before i went to sleep, but knew that rest is important, and its been just over a week since i took a day off so im not stressing....to much. any way, hit a new PR on deads today....325x1! it may not be monstrous in the way of numbers, but it means im moving in the right direction. i got on the scale today...258! thats down 4lbs from last week. again, progress in the right direction.

ok, so here we go...todays workouts and yesterdays meals. your thoughts, and observations as always welcome....

Lat Pull Down Wide Grip
47x12
57x10
67x8
77x6
Lat Pull Down Narrow Grip
57x10
57x8
67x6
Assisted Pull Up Machine
-115x5 (wide grip)
BB Row
155x10
175x8
195x4
135x15
Assisted Pull Up Machine
-100x5 (wide grip)
Deads
245x8
265x6
285x5 (could have gotten more, but grip slipped)
315x4
325x1
Assisted Pull Up Machine
-100x6 (narrow grip palms facing in)
Low Cable Rows
57x10
67x6

Cardio/Elliptical
30mins
158BPM



Meals for 17Oct07
0530
tomato omlette
2sm breakfast burrito things
2 4in tortilla
1/2cu mix of eggs, cheese, and grits (?)
3 turkey sausage links
1/4cu salsa
1sm apple
1800
2 turkey wings
8oz baked fish
1.5cu noodles
2cu dry lettuce
2130
2 scoops ON whey
10g bcaa
0000
steak
1cu steamed veggies
1cu white rice
0200
2 scoops ON whey

any comments?

Thank you
The Geek

strong looking workout
i see w/ ya back workout u did a lot of pulldowns and pullups-maybe for a shock to the body and a change of pace-try some more thickness moves like 1 arm dumbell rows and seated rows or t bar rows-but also keep a pulldown and pullup in there as well-dont forget the pulldowns and pullup are similar type moves!
so like
pull ups wide
barbell row over hand
seated cable row
under grip pulldown
deadlift
just spitballing...
keep up da great work!!

[Geek]

Originally Posted by Pizzalamp

strong looking workout
i see w/ ya back workout u did a lot of pulldowns and pullups-maybe for a shock to the body and a change of pace-try some more thickness moves like 1 arm dumbell rows and seated rows or t bar rows-but also keep a pulldown and pullup in there as well-dont forget the pulldowns and pullup are similar type moves!
so like
pull ups wide
barbell row over hand
seated cable row
under grip pulldown
deadlift
just spitballing...
keep up da great work!!

im taking this as a fulll workout...ill give it a whirl my next back day. but i think ill change the cable row out for db row...

THANKS!!

[Geek]

hit the gym again this morning, got to get back on schedule. hit the arms. i tell you, i always feel like a pansy on arm day. oh well...

OH tried out some of those drag curls BigAnt (i think) was talking about..nice.

BB Curls
55x12
65x10
70x6
75x6
EZ Preachers
45x10
65x6
65x4
65x4
45x8
21s
45x1
55x1
Close Bench
135x10
155x6
165x4
Tri-Press Down
40x10
47x6
47x4
Skulls
75x7
75x6
85x4

Meals
1500 Pre W/O
Supercharge
Cuts/nitro
1700 Post W/O
2 scoops ON Whey
Pak/Flex/ALA/EFA
1900
2cu lettuce
2 grilled chicken breast
4 baked chicken wings
1cu white rice
2200
1 Pkg Tuna
0000
Meatloaf (maybe 10oz)
2cu Rice
1cu mix veggies
1/2 cu tuna salad
4xliver
0300 Pre W/O
Cranberry Juice
Nitro
0415 Post W/O
Nitro
0430
4 graham crackers
0500
2 scoops ON Whey
2 scoops MM
20oz milk

got legs in the morning....all ready getting pumped for it...

[Geek]

i was thinking that i want to add dips to my sessions. but im not to sure where to put them. do i call them a tri exercise and do them on arm day, or do i call them a chest movement and do them on chest day, or do i do them both days?

whats your opinion?

[ionacht]

Originally Posted by Geek

i was thinking that i want to add dips to my sessions. but im not to sure where to put them. do i call them a tri exercise and do them on arm day, or do i call them a chest movement and do them on chest day, or do i do them both days?

whats your opinion?

I throw them in on arm day. Since I consider them one of my weak points I throw them in as one of my first movements. I think if they are done right the emphasis will be the arms, with chest and back secondary.