GUNS Reloaded!

[GUNS]

I am not much of a journal kind of guy. But I am going to give it a shot. I was for a short while, a competitive bodybuilder. I placed 2nd in the Mr Edina in Edinborough, Scotland in 1991, then I won the Mr Golds gym classic in Jackson, MS in the same year. I decided to not compete anymore and can not for the likes of me think why. Anyway, throughout the years I have battled on and on with injuries with my last one requiring back surgery which at the present time still hurts like a MF'er. But I want to get back in my former shape which was 220 at 4%. I am not so much into hitting the 4% again but want my size back. I am currently in Afghanistan and have a decent little gym. I started back about a month ago and have been getting bigger everyday. I am currently on the following routine.
Mon: Chest
Tue: Back
Wed: Off
Thu: Shoulders
Fri: Arms

Yes I do not train legs due to my back. I tried squating, pressing, It just hurts to damn much. I do PT and do body weight squats, lunges and run M, W, and F. I do have a extension machine and curl machine so any help adding that to my routine on Wed would be great.

The one body part per day is just for another couple of weeks but it really works for me. I am extremely intense in the gym and a very focused person. I am currently taking the Pak, NO, and I am finishing up some free shock and pump. I am going to order some shock as I found I responded better to it than the pump. I eat when I can and whatever they serve me over here, so that is the hardest part. I will start a log of my workouts tomorrow after tonights shoulders. Any help would be tremendous. Thanks

[GUNS]

Just bombed the shoulders, did
Mil press, 95x12, 110x10, 135x8, 155x4. Last set was hard. And have no spotter.
side laterals, shocked em with 4 ifferent weights per set, 35x12, 30x12, 25x12 and 10x12 for 4 sets.
rear laterals, 35x10, 45x10 twice
Shoulder shrugs, ran the rack from 95 down to 40s twice.

Had some devildriver on the IPOD kicking!

Had catfish, chicken breast, 1/2 of a potatoe and some broccoli for dinner.

Overall I am frickin pumped, the masses were commenting on how I was showing everyone up. Awesome night at the gym!

[squattingtillipuke]

Just bombed the shoulders, did
Mil press, 95x12, 110x10, 135x8, 155x4. Last set was hard. And have no spotter.
side laterals, shocked em with 4 ifferent weights per set, 35x12, 30x12, 25x12 and 10x12 for 4 sets.
rear laterals, 35x10, 45x10 twice
Shoulder shrugs, ran the rack from 95 down to 40s twice.

Had some devildriver on the IPOD kicking!

Had catfish, chicken breast, 1/2 of a potatoe and some broccoli for dinner.

Overall I am frickin pumped, the masses were commenting on how I was showing everyone up. Awesome night at the gym!

nice workout bro...keep the intensity burning and you will achieve your goals. The hard part is that legs days (squats) are such a great all around mass builder...best of luck

[GUNS]

nice workout bro...keep the intensity burning and you will achieve your goals. The hard part is that legs days (squats) are such a great all around mass builder...best of luck

Thanks man, I think I will start next Wed adding 135lb squats for reps and see how my back feels, along with leg curls and leg extensions. I know legs help the whole body grow so I think I am being held up a little. Man my shoulders were jacked last night. Arms tonight, They have always grown so mush faster for me. I still have the double hump from my two heads. So excited, can't wait, but til then i will feed the machine! Thanks

[GUNS]

An hour and a half before my workout. I am getting pumped just thinking about it. I am visualizing my arms pumping up every rep like blowing into a balloon. Bout to eat my pre workout meal in about 30 min. a brown rice energy bar and a necterine. then gonna suck down some shock therapy.

I ordered two cans of stak today and one can of shock. That will be my new stack when it comes in along with a NO I an currently taking. Oh yeah, big gains here I come.

[GUNS]

Well had a late meeting and it pushed the workout till after 7pm. I got up at 4am and I felt it. Had a good workout but felt tired. Here was my set/reps
Ez bar curls, 65x12 way too easy even for warmup, 85x10, 105x10, 115x8, 105x8

Standing DB curls, i do these together not alt, until I can't then switch to Alt. 35x8, too easy, 45x10, too easy, 45x10, 45x8. Stayed with 45 cause gym was packed and thats all that was available.

Close grip bench, 95 warmup x 8, 135x10, 155x10, 115x8 reversed grip. Shoulder hurt so don't think I will geep close grip in my routine.

Dumbell overhead extension, 75x10, 95x10, 100x8. I love these

Cable press downs, number on stack, 14x12, 16x12, 18x12, 18x12. Just nothing seemed to get heavy. i am about 4 or 5 from the bottom of the stack and am able to keep it strict.

Went and ate 1 chicken breast and plain noodles with a lil soysauce. Stomach felt sick after dinner. Went to bed an hou and 1/2 after dinner. I think my body is tired. I am going to switch my workout next week to 1100 in the morning to see if my energy level is up. I did have a good pump but felt it could have been better. Does anyone know if taking motrin after a workout is ok! Don't want an anti inflamitory ruining my pump after.

[GUNS]

Today i switched to a lunch time workout. My morning diet was not really up to par. i felt a little tired. They had no carbs at the chow hall. Only thing the had was dripping wet, greasy hash browns. Had an omlet and thats it. I am going to have to figure something out. Had some french toast snacks and an energy bar at 9 and hit the gym at 11. Chest day:
Flat Bar, 135x8. 205x10, 225x10, 225x10, 225x8, 135x10
Incline, 65x10. 80x10, 85x10
Minor incline flies, 30x10, 40x10, 40x10

Was unable to take any shock or pump as i am out. it is in the mail but who knows how long that will take. Had roast beef and a cornish hen, a baked potatoe and some green bean/bean salad. 3 cups of tea.

I am going to hit some pull-ups tonight along with abs.

I think I am going to change my workout now. I have been on this one for 1 1/2 months. let me know if I should stick to it for a longer time. Just feel it's time.

[BubbyLight]

def some good work going on in here bro. keep up that good work

[GUNS]

def some good work going on in here bro. keep up that good work

Thanks bro, I used to put up some really good numbers and will be completely happy if I only get close. I am older, more injused now a days so just taking it one day at a time. This will be an awesome way to keep track of it all. Thanks!

[GUNS]

Today was a fuller breakfast. Had Omlet with everything(ham, cheese, jalapenos, bell peppers, mushrooms), yogurt, greasy hash browns, and a peanut butter bar(260 cal, 4g sat fat, 11 total fat, 37g carb, 9g protein).
Had same peanut butter bar pre-workout, with pak and 1/2 real gains.

Workout looked like this:
Medium width pull ups, BW(210) x 10x3 sets
Machine close grip rows, machine numbers 11x12 reps, 12x10, 12x190
Wide behind the neck PD's, 9x12, 11x12, 11x10
Close grip pulldowns(2 individual handles) 10x12, 11x10, 11x10
Single arm DB rows, 85x12, 100x10, 100x10.

Felt fairly strong, can for sure tell I am off of shock. My energy level ait bad but not the same. Machine is somewhere betweet 9 150-12 180 or so.

Ate 1/2 a chicken, 1 cup tuna, about 1 1/2 cups sweet potatoes, 1 slice of lemon cake. !cup of tea.

Gonna hit the rock climbing wall for a bit tonight to get a little cardio in.

[GUNS]

I am off today. Did PT this morning, bike for 30 minutes with sweatshirt on. Got some good sweat going. Ate normal breakfast, snack and am about to go kill some lunch. Got on the rock wall last night and got a killer grip/forearm pump. Nice!

[GUNS]

Today started off with a good breakfest,
0430 NO
0500 Big omlet, yogurt, Bowl of oatmeal.
0830 brown rice bar, bag of natural unsalted nuts w pak.
0930 NO
1045 brown rice bar, bag of nuts.
1115 workout looked like this:

Seated military press 95x8, 135x8, 155x6, 165x3.5, 135x8
Seated DB press 50x8(too easy), 65x8, 70x8
Side Laterals 35x12, 45x12, 45x12
Rear Laterals 45x12, 50x12, 65x10(no 55 or 60lb DB)
Front Laterals standing together 25x12, 30x12, 35x12
DB shrugs 100x10, 80x10, 65x10, 45x10, 35x10, 25x10, x 2 sets

I was spent after this and sweating my ass off. I am not a big sweater so this was unusual.

After workout meal, 1/2 a trout, 1 big scoop of tuna, Big scoop of chili mac. Added some diced tomatoes, onions, peppers to my tuna. It was real good. Had a snapple tea.

Today was a solid workout. I am going to try to keep adding 10 or 5 lbs to my mil press. Goal to be pressing back up near 225 before I go back to USA.

[GUNS]

Today was Arms and man I was pumped. I am only taking a NO suppliment and the pak so I am surprised how my arms felt.


0500 Had battalion level PT and just hit 20 min of elyptical machine followed by 20 min of bike.
0545 NO
0615 had a pretty good breakfast. Omlet with ham and mushrooms, big bowl of oatmeal w/ sweet and low. 2 apricot yogurts and a not so good grapefruit juice.
0900 brown rice bar, bag-o-nuts
1015 NO
1045 brown rice bar
1100 had a Rip it energy drink
1115 workout

Started off with a mass building set of BBcurls, barx8, 95x8, 115x8, 135x8, 145x6.5, 115x8
Preachers w/ ez curl bar, 75x12, 85x10, 90x8, 90x8, went wide, narrow, wide, wide
Close grip bench, 10" spread, 135x12, 205x10, 225x8, 225x5, 135x15. really happy w weight
Overhead dumbell ext. 70x12, 85x12, 95x11
Cable pushdowns, straight bar, 15x15, 16x12.
Switched to ropes, 5x12 x 3 sets.

My arms were jacked. This was a very solid workout.

Post workout meal was simple. A whole platefull of chicken stir fry. Had it over rice. Had broccoli, carrots and snow peas in it. had some soy sauce on it. I brought back a big bowl of tuna with relish and bell peppers for my afternoon snack.

I found this week that my energy levels went down without any shock or pump, but my pump was still really good. Surprised because this week I have what seems like doubled my carb intake, as well as protein. Soreness is not lasting more than a day or 2. I have Felt a little bloated and feel like I have added a few pounds of body weight. Noticable in my stomach for sure. Maybe my body is just not used to it.

I am going to change up the routine a little. I don't think my routine is stale so my question is should I change it up yet or keep it up? Only been on it for 1 1/2 months or so. I am for sure adding legs next week. so it will be 5 day split with weekend off.
Any comments would be a big help. Later!

[BryanSmash!]

If you are consistently seeing results, I wouldn't recommend any changes. Now is a good time to form a contingency plan for when it does stop working for you however.

[GUNS]

If you are consistently seeing results, I wouldn't recommend any changes. Now is a good time to form a contingency plan for when it does stop working for you however.

I am pretty good at changing up each week even though I keep the same schedule. I am gonna add some calves, abs and forearms.

Thought about doing a 10x10 exercise every now and then.

I throw in 21's with Bi's and sometimes on Delt laterals. So kind of the same principle.

[BryanSmash!]

Good deal. 10x10 is a great way to produce some solid size.

[GUNS]

Had a great 2 days off with lots of eating and rest.
Started out monday with great breakfast. Looks like the Omlet, oat meal and yogurt w orange juice will be the staple breakfast.

Missed mid morning snak but was able to get my NO and had a poptart as a pre-workout snack. I know this is not good.
Had morning PT session with 15min on bike 15 on elliptical

Bombed the hell out of my chest
Incline BB bench, 135x8, 205x6, 225x8 x 2.
Flat DB (slight incline, 1 25Lb plat under flat bench) 70x8, 95x8, 100x7.5, 65x11.5
Incline DB flies, 40x12, 45x12, 50x12, 45x12

Had 1/2 a trout, 1/2 a chicken, 1 1/2 baked potato and 2 boxed oj's . Going to hit abs and may climb the climbing wall for 30 min tonight.

Was a solid day! Happy with the 225 incline. I could deff go higher w a spotter but the gym was completely empty.

[GUNS]

Just weighed myself. I have gained 10 lbs since I have been in Afghanistan. 5 lbs just last week. Deff some solid gains in my chest / back thickness. Delts are bigger and my Bi/Tri combo. I was laying around this weekend and noticed my tri's are getting a nice bulky sweep to them and was flexing my delts and noticed a big seperation between my front and side heads. Coming along nicely! Back width and trap hight/thickness.

[BryanSmash!]

Completly empty? Thats a good problem to have! lol

[GUNS]

No doubt right. It was nice. It is one tent. They just screwed us with bringing more cardio equipment in. They pushed all the weight down to about a quarter of the tent. This is no big tent either. I am going to move some stuff around tomorrow. So yes it was nice to have it to myself.