pikeaf01’s BodyBlog

Alright, I don’t max out much but I really wanted to know where I was at since the deployment.  This week marks a new phase of training so I want to see how much I can grow in both strength and size, but size being my main goal.  2 days ago was the last leg day for the week and I went pretty hard and was successful in my goals of bettering my 920 for more reps on the sled(more to laod later).

Today

Centered around Maxing the Chest

I unerestemated myself abit but then again had no one to really spot me until the end.  At that point I went for 455 and got it with some hesitation.  I decided that that was a fair gage.  It is going down on the chart but I think ultimatly it is up from where the training to be deployed had put me.  When I left I could do a sh*t load of pushups in a min but when I got here, I had to drop up to 20lbs on some of my lifts to get the desired reps.  So a positive in my book today.

 I finished out with some Dumbells - 3×8 - 140’s and some Smith Machine bench 1×10 - 315, 1×7 - 335, 1×5 - 355lbs. and finished with flys and pushups.

Abs tonight and cardio if time permits.

BACK DAY

DEADLIFT

-WARM UP

     -1X15 - 225LBS, 1X8 - 315, 1X5 - 405LBS

     -2X6-8 - 455, 1X7 - 475. I WAS PISSED, I SHORTED MYSELF ON THE FIRST 2, BUT HAD REALLY GOOD FORM AND BREATHING TECHNIQUE HAS IMPROVED(JUST LETTIN IT ALL OUT).

ONE ARM BENT OVER ROWS

     -3X8 - 140, WILL SHOOT FOR MORE BUT MUST REMEMBER TO MAINTAIN FORM( IT ALSO SUCKED THAT I HAD TO WATCH THE DUDE WITH THE BENCH I WANTED TAKE HIS SWEET TIME WITH THE 30′S HE WAS HUF’N AND PUFF’N WITH)

HAMMER LAT MACHINE

     -3X6-8 - 300LBS

BEHIND THE NECK PULL DOWNS

     -3X6-8 220LBS SQUEEZE, DROP SET LAST ONE @ 130 X 6

WILL HEAD TO GYM AND HIT CARDIO AFTER CALVES

3HRS LEFT IN DAY

250G PROTEIN

3CUPS OATMEAL, BANANA, 3 CUPS WHEAT CHEX CEREAL, 3 CUPS POTATOE, CUP OF CORN AND PEAS SO FAR.

Today was shoulders.

military press(BTN)

    -warm up 1×15-135, 1×8-155, 1×5-175

    -3×6-205 last set did drops, 175, 135lbs

Lat raises

     -3×8-10-55lbs, picked up 30’s and added 7reps

Front Raises

     -3×8-65’s

Reverse Flies(machine)

     -2×8-10 can’t remember pin

     -1×7 used last pin hole

Shrugs(standin bar)

     -3×10-12 - 3 second squeeze(315lbs)

Heading back in for abs(lying leg extension, lower ab crunches) and cardio(30min)

3hrs left till gym

215g protein

4 cups mixed veggies, 3 cups rice, 1 V8, 2-3cups oatmeal, 2 bananas, 1 cup nuts, one cup wheat chex.

This day was a cardio day. Staight out of bed and into the gym for 40min of stairs and 5 min cool down.

-only 242g protein

Alright….Keeping up with a log while deployed is a little harder.  I keep leaving it places so this will be my fill in.

Sun
Really pissed myself of this day for 2 reasons.  1-took NOexplode before work out(bad for me with legs, yaaked), 2-hadd more reps on the last set with higher weight.
Legpress
     -warm up
     -2sets of 8/ 890lbs
     -1set of 10 / 940 - dropped to 600 til failure
Reverse lunges(Smyth machine)
     3/6 - 315lbs
Straight leg dead lifts
     -2/8 THEN YAAKED DUE TO THE NOEXPLODE!!!
LEG EXTENSIONS
     -3/failure - 300lbs

Came back that evening and cycled calves and Abs.

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