The Crush’s BodyBlog

We are starting a new section called Military Bodybuilder Of The Month.

Win $50 in store credit if you are selected!

The rules will be the same as the other Amateurs of the Week (Male, Female, Teen, & Over 40).

To enter, answer the following and send to: military_bodybuilder@bodybuilding.com.

Pics
Vital Stats (name, email, age, branch of service, years of service, etc…)
How Did You Get Started?
How Well Did You Make The Transition From Civilian Life To Military Life?
What Did A Sample Week Of Training Consist Of (exercises, reps, sets)?
Give Us A Sample Week Of Your Diet.
What Supplements Did You Take?
Suggestions For Others.

Be sure to check out: http://www.bodybuilders.com/pastam.htm

To view past Amateur Bodybuilders to get an idea of what we are looking for.

Let’s make this section a hit!

Scott
Bodybuilding.com

I have been riding my bike 2-3 times a week (approximately 7 miles total each day)  and have taken a brief break from lifting to let some sore muscles recover. An interesting side effect is that I have lost about 7 lbs in the last 2 months or so. This goes against my long term goal of getting up to 195-200 lbs. Now I have to gain 17 lbs somehow. Haha… yeah right.

As much as I hate to do it I posted updated measurements as part of a fitness program evaluation I am working on. The thing that many may not be aware of is that measurements are supposed to be taken in a relaxed state (no flexing) and not immediately following a workout. As I found out the difference can add up to several inches if not more. Wow!

Now we will see if I can make any improvements over the next 3 months. We’ll see. =)

Someday I will try to get pics on here as well - Trying to avoid the "looking in the mirrow holding the camera shot if you know what I mean."

Squats: 10×115, 8×135, 6×205, 5×225
Leg Press: 10×135, 8×225, 8×315
Dumbbell Flye: 8×25, 8×35, 6×30
Concentration Curls: 8×20, 8×20, 8×20

Sauna: 20 minutes (this was the best part)

My warm-up today was the first two sets of squats. Worked well and got my heart rate up fast. Through squats and leg press my heart rate stayed pretty high. I would say probably in the 130-140 range for about 20-30 minutes. Whoever said there wasn’t any cardio in weight training? =)  On top of that my workout was better because I managed to eat enough about an hour before. I have had some crappy workouts because I didn’t eat enough before hand. 

Well last night I went to train and said what the hell. Why not try. Here is what I did:

5 minutes on the stationary bike.
Barbell Deadlift: 12×135, 7×225, 1×305 (PR)

Felt good and I didn’t even have my belt. I have never done anything near the 300 lb range so it was pretty cool to do that.

The last few visits to the gym I have been changing the routine a little. Instead of circuit training with pyramid sets I have been lowering the reps, increasing the weight, and extending the rest in-between sets. This is actually harder for me than most would think - I feel like I am wasting time by waiting for the next set. So far it is working great although it is to early to tell if it is working.

Today:

Incline Dumbbell Press: 20×15, 45×8, 65×6
Flat Dumbbell Press: 45×10, 55×8, 65×6
*At least 1-2 minutes between each set.

Tri-set (only short rest between each)-
Dumbbell Shrugs: 55×10, 75×8, 80×8 (6+2 after rest)
Rear Lateral Raise: 20×10, 20×8
Dumbbell Bicep Curls: 20×10, 30×10

Had a good workout however I also forgot to bring my shorts so I had to workout in my jeans. The workout was good but I do not like training in jeans. LOL!

Dumbbell Incline Press: 20lb dumbbellsx15, 45×8, 55×6
Dumbbell Press (Flat): 25×15, 50×8, 60×6
Dumbbell Flyes: 20×10, 35×8, 45×3

That’s it for this one.

I had a kick @ss workout today; felt great! I worked chest, shoulders, and traps today. I may do this from now on to keep my shoulders from getting hurt. By the time I was done with my chest and shoulders I could feel my shoulders starting to hurt just a little. Nothing concerning but I could notice it. This is by far much better than normal when I would start chest and feel my shoulders hurting right off the bat.

Reason: Chest on Monday because my shoulders will have had the most rest at this time.

Went to the gym yesterday for about an hour. After a five minute walk from work I started lifting. During the workout I was drinking water with 3 scoops of Xtend by SciVation. I noticed while working triceps that I felt like I was done but was able to do 3 more reps with the heavier weights. This was really cool. In the past I was not able to do that.

Calves (machine): 45×10, 25×10, 25×10
Deadlift (barbell): 95×10, 155×10, 185×6
Tricep pressdown (machine): 80×15, 120×10, 165×10
Bent over row (barbell): 95×10, 95×10, 95×7
Front raise (dumbbell): 15×10, 20×10, 25×5
Bent over lateral raise (dumbbell): 15×10, 20×10, 25×6

Walked back to work and had my post workout drink (UN Torrent). I felt great the rest of the day and was now prepared for Thanksgiving.

Thats it for now. If I have time I will also workout Friday.

Scott 

My wife and I made the plunge and couldn’t be happier about it. We signed on Tuesday and I worked out on Wednesday and Thursday. I will get back at it on Monday and hopefully I will get past the initial pain soon… haven’t trained in about a year so I am basically starting over.

Here is what I did on Thursday:

Bike: 5 minute warm-up
Bicep curl: 10×20, 8×30, 6×35
Tricep over head press: 15×30, 10×50, 10×50
Deadlift: 12×95, 10×115, 10×135

Short and sweet. As I get into this more it will get more intense. Just getting back into the groove of things.

Scott