DISCO’s GARAGE

i take 4500 mg on top of what whats in my protein shakes too… but i thrash my body in the gym so im thinking about doubling up… any down side to adding more l-glut to my diet besides running out of supply faster? any advice?

I’m about a month and half into my deployment.  I’ve made some good gains but I have many more to make.  I came up with a routine for my friends and I to use for our remaining time here.  It allows us to focus on a different body part every month while making sure the entire body gets a full workout… when it’s complete, hopefully each of us will be a lot fuller, balanced, and ready to start cutting…    

Month 1: Arms focus   

Day 1: Chest and Tri’s   

Day 2: Back and Bi’s   

Day 3: Legs   

Day 4: Delts and Traps   

Day 5: Bi’s and Tri’s and Forearms   

Day 6: Rest (legs again if recovered)   

Day 7: Rest   

Month 2: Chest focus   

Day 1: Chest (heavy and upper focus)   

Day 2: Back   

Day 3: Legs   

Day 4: Chest (higher reps) and Tri’s   

Day 5: Bi’s and Forearms   

Day 6: Delts and Traps   

Day 7: Rest   

Month 3: Legs focus   

Day 1: Quad’s and Chest   

Day 2: Ham’s and Back (calves)   

Day 3: Delts and Traps   

Day 4: Bi’s and Tri’s and Forearms   

Day 5: Legs   

Day 6: Rest   

Day 7: Rest   

Month 4: Delts focus   

Day 1: Delts and Traps   

Day 2: Bi’s and Tri’s (Vacuums)   

Day 3: Legs   

Day 4: Delts (rear delt focus)   

Day 5: Chest   

Day 6: Back   

Day 7: Rest   

Month 5: Back focus   

Day 1: Back and ab’s   

Day 2: Chest   

Day 3: Legs and ab’s   

Day 4: Back and Bi’s   

Day 5: Tri’s and Forearms (Vacuums)   

Day 6: Delts and Traps and ab’s   

Day 7: Rest   

The first month is complete and i increased arm size by a full inch already, a couple friends on the same workout claim they also see results; I started the chest focus last week and am excited to see how it works out.  None of this is set in stone so I will use the first week of each month to test it out…   

The order of the months really didn’t matter, except I put back last, due to the fact that when that month is over, cutting will begin, and it’s to go ahead and start preparing my core for the work… like the friends I lift with, I am naturally a hard gainer, so during this bulking phase, I do almost no cardio, and eat as much as possible everyday, so I am not looking forward cutting…  

Deployment started: 01 Mar 09   

Weight: 190 lbs  

Height: 5′10″  

Current weight: 200-205 lbs  

Goal weight at end of bulk: 230 lbs  

Goal weight at end of deployment: 215-220 lbs  

DELTS AND TRAPS…

MILITARY BARBELL PRESS X 3

DUMBELL ARNOLD PRESS X 3

FRONT RAISES X 3

BENT OVER LAT RAISES X 3

BARBELL SHRUGS X 3

DIDNT HAVE MUCH TIME… GOOD LIFT THOUGH

LEGS, SHORT AND SWEET

SQUATS X 6

LEG EXT MACHINE X 3

LEG CURLS MACHINE X 3

WALKING BARBELL LUNGES X 3

MACHINE CALF RAISES X 3

HORRIBLE… I COULDNT WORK OUT ON MAINSIDE TODAY AND THE LOCAL GYM AT THE TENTS WAS PATHETIC… NOTHING FOR BACK… BUT HERE IT WENT…

BARBELL LAT PULLS- 4 SETS OF 10- 12

T-BAR PULLS- 3 SETS OF 10-12

PULL UPS- 4 SETS OF 12- 20

EZ-BAR CURLS- 4 SETS OF 12

ALT STANDING HAMMER CURLS- 3 SETS OF 12 EA

MACHINE PREACHER CURLS- 3 SETS OF 12

A WEIRD COMBO I KIND OF THROUGH TOGETHER, I GUESS I WILL CALL IT SITTING, ARMS ELEVATED ON 2 FLAT BENCHES SITTING ON THE FLOOR, DOING DOUBLE FRONT BICEP CURLS… IT WORKED THO… 3 SETS OF 12

 GOOD BICEPT PUMP OVER ALL… HORRIBLE BACK DAY…

NOW IM IN AL ASAD WITH A LOT LESS TO WORK WITH, BUT I STILL HAD A DECENT WORKOUT…

FLAT BENCH- 5 SETS OF 5 REPS HEAVY WEIGHT

INCLINE MACHINE PRESS- 3 SETS OF 12 REPS

DECLINE PRESS- 3 SETS 10-12 REPS

FLAT DUMBELL FLYS-  SETS

 ** ALL SETS INCREASING IN WEIGHT

SKULL CRUSHERS- 4 SETS, REPS DEPENDING ON FEELING

TRICEP MACHINE… OVER HEAD- 3 SETS MADERATE WEIGHT

KICK BACKS- 2 SETS

** TRICEPS GOT A HUGE PUMP RIGHT OF THE GET-GO

GREAT LIFT…. READY TO SEE MAINSIDE GYM TONIGHT THOUGH…

BI’S AND TRI’S

STARTED WITH TRI’S FIRST, FEEL LIKE THEY NEED MORE HELP…

SKULL CRUSHERS X 4  65, 85, 105, 65

OVER HAND CABLE PUSH DOWNS X 3 100, 150, 180

TRIANGLE PUSH DOWNS X 3  100, 130, 160

UNDERHAND PUSH DOWNS X 3 80, 100, 120

KICK BACKS X 2 20LBS 12 REPS REACH

MACHINE PREACHER CURLS X 4SETS  90 X 12, 105 X 10, 120 X 8

ALT STANDING HAMMER CURLS X 3  35 X 12, 35 X 12, 40 X 10

CABLE STRAIGHT BAR HALF CURLS X 2 LOWER AND X 2 OVER

 REAL GOOD ARMS DAY, KEPT UP A GOOD PACE, DIDNT FEEL TOO TIRED AND GOT A GREAT PUMP…

 ON MY WAY TO AL ASAD TONIGHT, READY TO SEE WHAT THEIR GYM LOOKS LIKE… 

DELTS AND TRAPS…

TODAY WE AIMED FOR MORE MASS GAINING SETS…

BARBELL MILITARY PRESS X 4 95, 115, 135, 115

ARNOLD PRESS X 3  35, 40, 45

BEHIND THE NECK SMITH MCHINE PRESS X 3  115, 135, 155

REAR LAT RAISES (RUN THE RACK) 15, 20, 25 X 2 SETS

SUPERSET HIGH PULLS WITH BARBELL SHRUGS 3 SETS… HP’S 85, SHRUGS 135

KEPT ALL REPS FROM 12-15

LEGS…

THE GYM WAS CROWDED… AND WE WERE A BIT TIRED FROM A LONG WORK DAY SO IT WENT LIKE THIS…

MACHINE PRESS X 2

SQUATS X 3 155, 225, 275

LEG EXT X 4  45, 90M 135 AND 21′S WITH 55 

BARBELL LUNGES ON ELEVATED STEP X 3  95, 115, 125

LEG CURLS X 3  45, 70, 95

CALF MACHINE X 6(TOES IN, TOES OUT) X 6 W/ 225

JUST ME AND GUS SO IT MOVED PRETTY FAST, OVER ALL A DECENT LEG LIFT OVERALL, REALLY GOOD FOR WEEK ONE…

SO IM TRYING THIS ARM SPLIT… AND I GOT GREAT RESULTS THE LAST TIME I TRIED IT… SO A LIL IRAQ SAND HAS TO HELP OUT EVEN MORE… RIGHT?

WELL DAY 1 AND 2 FROM WEEK ONE IS COMPLETE AND I FEEL GREAT.  IM POUNDING DOWN TRUE MASS AND EATING TILL PUKE STATUS.  JUST STARTED CELLMASS( I GUESS BSN RUNS THE BASES IN IRAQ B/C ITS ALL THEY HAVE) AND TRY TO REST AS MUCH AS POSSIBLE… IVE GAINED ABOUT 6 LBS SINCE THE 5TH, SO IM BEGINNING TO SMILE… BUT THERE ARE STILL WAY TOO MANY DISTRACTIONS IN THE GYM, ITS LIKE EVERYONE THERE JUST WANTS TO TALK, AND WHEN THEY TALK, I WANT TO SCREAM "SHUT THE %^&* UP, WHAT DO YOU THINK THIS IS"?  BUT I DONT, I SWALLOW IT, WAIT TILL I SEE AN OPENING AND EXCUSE MYSELF…

DAY ONE- CHEST AND TRI’S

DAY TWO- BACK AND BI’S

DAY 3 - LEGS

DAY 4- DELTS AND TRAPS

DAY 5- BI’S AND TRI’S

 DAY 6 AND 7- REST