Changes

A few more days left…honestly I have decided to take a hiatus from the gym untill I get settle back at home; I am not in the mood to move the iron…can’t believe that I said that out loud. At this point I have no motivation to lift…along with that there are some areas of my workout that I need to retool…diet, supplements, workout plan, etc… things were not going along as I had hoped, but life happens. So for now I’ll be doing a lot of reading and resting of the old bones.

KEEP LIFTING

Todays workout consisted of chest,shoulders and triceps. Pushed it hard today…a little too hard darn shoulder started to act up, but the pain was minimal. Here is today’s breakdown .

Chest:

Decline Bench> 155×15/175×15/205×15/225×15

Dumbbell press> 60×15/70×15/80×15/90/15/100×8

Incline Cable Flyes> 40×15/50×15

Shoulders:

Shrugs> 180×15/230×15/250×15

Upright rows> 55×15/75×15/95×15

Triceps:

Triceps pushdowns> 90×30/110×30/120×15

Skull crushers> 55×15/75×15/95×15

No cardio today…will make up for it on the next off day.

Keep lifting

Another day on the grind…kept things simple in the gym today, Here is the breakdown.

Legs:

Squats> 155×20/175×20/195×20/225×20

Iso Leg extensions> 45×20/55×20/70×20

One arm cable row> 110×15/120×15/140×15

Close grip lat-pulldown> 110×15/120×15/130×15

Cable hammer curls> 80×15/90×15/100×15

Reverse curls> 55×15/65×15/75×15

Cardio> Stationary bike: 30 mins> 18 miles

Today was my first time stacking No-Xplode with Cell-Mass…Oooohhh what a rush!! still tweaking from the workout. The hardest part about taking Cell Mass is the amount of water you have to drink…120oz? Oh well you gotta do what you gotta do. Today’s workout was hot and heavy…so here is the breakdown:

Incline Bench Press> 155×15/175×15/185×15

Dumbbell Press> 50×20/60×20/70×20/80×20

Incline Flyes> 40×20/45×20

Military Press ( dumbbell) 50×15/60×15

Seated Lateral Raise> 30×15/25×15/20×15

Skull Crushers> 55×20/75×20/85×20

Triceps Pushdown> 50×30/45×30/40×30

Cardio consisted of 30 minutes on the eliptical machine…distance 4.86 miles. Tuesday…legs/back and triceps.

Keep lifting

Did my last PT test in country this morning… after being up for 6 hours on shift and I still did will maxed the push-ups and sit-ups and had adecent run. After that I got some bfast…took a shower and went to bed. Someone knocked on my door and woke me up around 2:30pm (I hate to have what little sleep I get interupted), I could go back to sleep; so I said let me hit the gym for a couple of hours. Loaded up on the No-xplode and headed out the door; go to the gym and it was closed…WTF?! what the hell am I going to do with all this no-xplode in my system? I think I did about 600 push-ups and sit-ups just trying to get that stuff out of my system; after about 3hrs I started to feel the effects of the no-xpolde wearing off. Took a shower and passed out for about an hour…heard another knock at the door…I was too tired to answer, so I rolled over and went back sleep.

Oh yeah…the gym here is supposed to be open 24hrs.

Another good day in the gym…A little pack but a good day no less. As I worked out I noticed how many people lift in groups…not just two or three, but four, five and sometimes six!? what gives? If they were doing circuits with everyone rotating on different machines…I would understand, but they just stand around and watch a member of the flock do their reps…how can you concentrate on what you are doing with five other people looking down at you…that shit would freak me out…just thinking about make me uneasy…heck I have always preferred to life by myself because that is the way I have trained for the most part, don’t get it wrong…having a good partner in the gym helps with motivation, and getting that heavy ass weight off the rack and your chest. ; but it was the ones that didn’t show up on time or never focus on the job at hand that made my life difficult. I always do my best to work around these groups, because our gym is not that big, but some of these jackasses have no gym etiquette…I was doing upright rows heavy for the first time since I jacked my shoulder up…so I am feeling good cause there is no pain, so rather than run around looking for weight between sets, I just gathered up the plates that I needed in one location and went to work; now I hate to be interrupted while working a set…afterwards no problem. At the top of my movement this guy taps me on the shoulder and says "hey I am going to take this 10lb plate since your not using it anyway" and gives me this goofy ass grin like everything is good. I was like nah…go get your own plate from the rack…I am using that as soon I am done with this set. He gets pissy and says some crap under his breath, but I ignore it start adding weight to the ez bar for my last set…now here is when I got pissed off…again at the top of my movement someone taps me on the shoulder, at this point I just dropped the Ez bar and said "what!!what could you possibly want?!"  Same fool…looks at me and says…"I think that it is messed up that you didn’t let use that plate when i needed…that’s not good manners…are you serious? at this point I lost it…I told this kid to get the hell away from me, don’t talk to me, don’t look at me…and went back to lifting. I glared at him as he slinked back to his clique.

This may seem a bit harsh, but hey I don’t bug people in the gym…if I do I wait until they are done lifting. So whats bugging you today?

Good workout today…really good, got alot of strange looks as I did my squats without the cage or the use of the smith machine. Felt the burn form the begining to the end…nice and deep haha!!!! (glutes and quads are screaming right now!!) Here is the breakdown:

Squats> 155×15/185×15/215×12/245×12/275×3

ISO Leg extensions> 35×12/45×12/65×12

Seated row> 100×15/120×15/130×12

Close grip lat pulldown> 100×15/110×15/120×12

Cable hammer curls> 90×20/100×15

Reverse curl (Ez bar)> 55×15/75×15

Crunches> until faliure (x2)

Reverse crunches (x2)

30 minutes of cardio> treadmill 2.75 miles (nice and slow!!)

Cheat and a rest day on sunday…I will do as little as possible…just lay around and scratch…yeah thats the ticket.

Keep lifting

I have been lazy with the whole blogging thing as of late…but wait long enough and things will change, well things have changed I have finally have less that 30 days in country, after 15 months…wow its seems like a lifetime has passed since I got here. It has been a long hard road, but I would not trade it for the world. Here are latest workouts:

Wednesday

2 min warm up> stationary bike

Dumbbell Press> 60×15/70×15/80×15/80×15

Incline Press> 65×15/75×15/75×15

Incline Fly> 45×20/50×15

Seated Military Press> 95×15/115×15/135×10

Dumbbell lateral Raise> 25×15/20×15/15×15

Ez Bar Triceps Extension> 95×15/75×15/55×15

Toe Touches>2 sets until failure

Supine Bicycle> 2 sets until failure

Cardio> 15 mins stationary bike> 9 miles/ 15 mins Eliptical Machine>  2.36 miles

Thursday

warm up> 2 mins stationary bike

Squats> 175×15/195×15/215×12/235×12

Barbell Lunge> 135×12/155×12/175×12

Bent-over row> 112×15/135×12/135×12

Lat pulldown> 120×12x150×12/150×12

Biceps curl> 40×20/45×15

Preacher curl> 85×15/65×15

Crunches> Until failure

Reverse crunch> Until failure

Friday

Dumbbell press> 60×15/70×15/80×15

Incline press> 70×15/75×15

Incline fly> 45×15/50×15

Seated dumbbell shoulder press> 45×15/50×15/55×15

Lateral raises>30×12/25×12/20×12

Skull crusher> 95×12/95×12/75×12

Triceps pushdown> 80×30/75×30

Toe touches> until failure x2

Supine bicycle> until failure x2

Stationary bike> 15mins 9.25 miles/ Eliptical> 15mins 2.30 miles

Enjoy the day

Skull crushers

Squats>