Changes

Today was leg and abs…ok I can’t stand doing no kind of Ab work, but I have too. Oh yeah today was my second day on the superpump…must admit I felt the focus during today’s workout…but I also felt the multiple trips to the latrine…anyway here is the breakdown:

Midsection and Lower Body:

Hamstring Curl> 70×12/90×12/90×12

Standing Calf Raise> 185×112/205×12/225×12

Squat> 225×12/275×12/295×12

Barbell Lunge> 60×12/70×12/80×12

Romainan Deadlift> 185×12/205×12/225×12

Wide Leg Floor Crunch> 4sets/30reps

Hip Raise> 3sets/25reps

Floor Knee Ups> 3sets/25reps

Standing Cable Oblique Crunches> 70×20/80×20/90×20

After the workout did a 2 mile interval run…felt great…then I had to crap again…thanks superpump

Keep Lifting

I started using Gaspari’s Super Pump…I used three scoops of this stuff, but didn’t get the rush that I got with No-xplode, not say that tweaking is a benchmark for a product’s effectiveness but you know what I mean. Thirty minutes after using the superpump…i felt nothing; the workout was good but I didn’t feel…well I didn’t feel the pump. Regardless of that I am stuck with it now I have to finish it. THere is this morning’s workout….simple and to the point.

Chest and Upper Back.

Close Grip Bench Press> 135×10/155×10/175×10

Supinated Close Grip Pull-up> 4 sets/10 Reps

Incline Dumbbell Press> 60×10/65×10/70×10

Unilateral Cable Rows> 60×10/70×10/60×10

Kneeling Cable Crunch> 3 sets/20 reps (45lbs)

Reverse Crunch> 3 sets/50 reps

Dumbbell Oblique Crunch> 50×20/55×20/60×20

V-Pike Raises>3 sets/30 reps

Keep Lifting!!!!

"Combatives" the Army version of MMA…this training can be really helpful on or off the battlefield, but there is always some meathead that wants to re-live his days of being on the wrestling team or the guy that was trained in the deadly arts of crouching chicken hidden duck. They always take away from the training at hand and always know more that the instructor. Unfortunately our training was level on training…so we did not need someone to come and teach the class, the instructor did great but alast the meatheads kept jawing about the glory days. Seeing this I decided to pair up with the biggest guy in the section 6′5′’ 250+…reason for this is this guy didn’t like play fight he would rather just do want the instructor puts out and no more, hey I am cool with that. About half way through the class my partner gets a nasty mat burn his face and id forced to quit (lucky bastard) So who do they pair me up with…that is right one of the meatheads. I am cool I can get through this…not a problem; yeah right. This fool almost pops my right shoulder out of place…I am tapping and he is applying more pressure, he then hops up all happy with himself…my first though was to rip his freaking arm off and beat him with it, but that type behavior is frowned upon in the MILITARY… so I just waited until the instuctor open the pit one on one challenges…funny thing was this fool called me out…. He went low for my legs…i jamed my knee to his jaw…spun him around and snatched him in a rear naked choke, fell to the ground and wrap my legs around his waist and stretched him out…the more he tapped the more pressure I applied…after I let him up the instructor aske him if he wanted to go again he said "NO" and sat in the corner.

My point is this because you have skill in fighting don’t assume that your opponent dosen’t…it could get you choked out

Keep Lifting!!!!

 P.S. squatted 315 five times (no smith machine)

Another great day in the valley of the weights…this morning in hitting it and doing it hard at the gym before formation, most of the regulars are there and they are usally a quite bunch…but it seems that some new booties had joined the ranks and that is cool. Problem is one guy just kept shooting his mouth off about how he can bench, dead lift…blah..blah…one of the regulars looked at me and was yeah right…you bench 300+, the guy overheard him and got a little pissy… tired to ignore, but he kept his mouth moving; so i was said do it…lets set the bench up and you press 300+….silence fell on the gym…after a moment he said to "heck you workout with dumbbells…that is not a real challenge to do"…OH REALLY? I said to him follow my lead…push what I push with the dumbbells and you have my respect…don’t and you can’t another word for the rest of the morning… I grabbed two 85lb dumbbells and cranked out 15 reps…this guy…what a tool… after his fifth rep his left hand is lagging behind and he struggling to move the weight…he drops the weight and stormed out of the room. I am not the strongest guy in the gym, but I don’t knock the other guy’s workout routine…Game recognize Game…Keep lifting!! 

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