pufferm’s BodyBlog

Here is some of the workouts that I have been doing with my trainer alternating from heavy to mederate weeks.

 31 Oct 09: Legs (heavy)

Squats: Set 1: 95 lbs 8 reps  Set 2: 85 lbs 8 reps  Set 3: 95 lbs 8 reps  Set 4: 85 lbs 10 reps  Set 5: 95 lbs 8 reps

Full Deadlifts: Set 1: 115 lbs 6 reps  Set 2: 115 lbs 8 reps  Set 3: 115 lbs 5 reps  Set 4: 115 lbs 6 reps

Leg press Close: Set 1: 225 lbs reps 10  Set 2: 225 lbs 12 reps  Set 3: 225 lbs 10 reps  Set 4: 225 lbs 10 reps  Set 5: 135 lbs 15 reps

Leg Ext: Set 1: 70 lbs 10 reps  Set 2: 70 lbs 10 reps  Set 3: 85 lbs 10 reps  Set 4: 70 lbs 12 reps

Stiff leg deadlifts: Set 1 - set 3: 95 lbs 10 reps

Hammies seated: Set 1: 70 lbs 10 reps Set 2: 85 lbs 10 reps  Set 3: 100 lbs 10 reps

Abductors: 115 lbs 10 reps of 3 sets

Adductors: 130 lbs 10 reps 3 sets

2 Nov Back and Biceps Heavy:

BB Rows: Set 1: 90 lbs 6 reps  Set 2: 50 lbs 6 reps  Set 3: 50 lbs 8 reps  Set 4: 50 lbs 8 reps

T Bar Rows:  Set 1: 55 lbs 8 reps  Set 2: 40 lbs 6 reps  Set 3: 45 lbs 8 reps  Set 4: 55 lbs 10 reps

DB Rows: Set 1: 35 lbs 10 reps  Set 2: 40 lbs 8 reps  Set 3: 40 lbs 6 reps

Front pulldowns: 3 sets all 85 lbs 10 reps

Straight arm pulldowns: All 3 sets 25 lbs and 10 reps

Cable rows close: Set 1: 70 lbs 10 reps  Set 2: 85 lbs 10 reps  Set 3: 85 lbs 10 reps

Pullovers: 3 sets 20 lbs 8 reps

DB Curls alternating: 3 sets: 15 lbs 8 reps

Preacher Curls: 35 lbs 6, 8 10  reps

Cable Curls: 25 lbs 10 reps 3 sets

High cable curls: 10 lbs 10 reps 3 sets

3 Nov Chest, triceps, and low back heavy

Incline DB press: 20 lbs 10 reps 4 sets

Decline press: 45 lbs 10 reps 3 sets

DB press Flat: 20 lbs 10 reps 3 sets

Cable fly high: 10 lbs 10 reps 3 sets

Cable fly mid: 10 lbs 8 reps 3 sets

Tricep pushdown: Set 1: 20 lbs 10 reps  Set 2: 25 lbs 10 reps  Set 3: 30 lbs 10 reps

Reverse pushdowns bar: 20 lbs 10 reps 3 sets

Rope overhead: 15 lbs 10 reps 3 sets

<strong />

Legs:

Squats: Set 1: 65 lbs 12 reps  Set 2: 75 lbs 12 reps  Set 3: 85 lbs 10 reps  Set 4: 65 lbs 10 reps

Leg press wide: Set 1: 180 lbs 12 reps  Set 2: 160 lbs 12 reps  Set 3: 160 lbs 12 reps  Set 4: 140 15 reps

Lunges: 15 lbs DB 8 reps 3 sets

leg extentions: Set 1: 55 lbs 12 reps  Set 2: 70 lbs 12 reps  Set 3: 55 lbs 12 reps  Set 4: 70 lbs 10 reps  Set 5: 40 8 reps

Romanian Deadlifts: 75 lbs 10 reps 3 sets

Leg curls lying: 15 lbs 10 reps 3 sets (single leg raises)

Adductors: 145 lbs 12 reps and 3 sets

Abductors: 115 lbs 12 reps 3 sets

No cardio on leg days, cardio after workouts for 30 to 45 mins

<strong />

I sprained my ankle a couple weeks ago and that put me out of my training mode for a few days and then things at work have been a little hectic. This last week I have a friend here training me doing moderate and heavy weights working all of my muscle groups. It has been great because he is motivating, pushing me and working me to the point that I have muscles sore that I didn’t even know existed. I am excited because he is helping me work towards of goals of having that muscular atheltic look that I have always wanted. I am gonna hit it hard these last 7 weesk or so that I have on this deployment and then when I get home I will take two weeks to splurge on my diet a little when I get back to the States. After that, it’s on like Donkey Kong!!!!! March 2010 will be here before you know it.

My schedue has been all over the place these past few days and I have been trying to catch up on sleep. Sleep is so important when you are training hard. So, I took a few days off from training. Sometimes that is all you need to get back into it. I was feelinga  little burnt out and was slacking at the gym because I was so tired. I am going to try to make it back today if I can but it not then tomorrow.

So, things are never consistant being deployed out here to Afghanistan. I work two seperate jobs out here as a medic. I work in the Intensive Care unit and take care of patients and then when we get traumas then I have to go over and take care of thos patients and then come back to the ICU. Once a week I work the ambulance and go to any calls at the gate and those days are usually long and I am outside all day with my full battle rattle on in the hest of the day. Sometimes I end up not going to the gym because I hadn’t eatin enough during the day and do not have enough energy or i am just too tired. I then came down with a head cold and skipped the gym for four days. i was going crazy. I finally got back into the gym and decided that I am going to get serious again. Even If I only go to the gym and do a quick 30 minute workout I am still going to go and do something. Something is better than nothing and it will get me one step closer to my goals. No one that said that this was going to be easy, if it were easy then everyone would be doing it right?

The other day i was feeling really blah and not caring about  my diet nor going to the gym. So, I got on bodyspace and posted a blog. A few people wrote me and gave me some advice and some encouragement. That really lifted my spirits and got me back in my grove. I am now eating how I should, resting, taking my vitamins, and working out how I need to. I am out here deployed away from home and all of the normal distractions that I normally would so I need to really take advantage of this time to get in the best shape that i can. Thank you to eceryone that supports me and motivates me to want to try harder.

When I first got here to Afghanistan I was so motivated to go to the gym and stay on top of my diet. These last few weeks I haven’t really cared about my diet or the gym and I have just been really tired. Do to the nature of my job being a medic I am on call at all times and it’s frustrating when I am at the gym and we get called in for traumas. Your adrenaline gets going and then I just loose all my energy and want to go to sleep.  Due to the selection of food sometimes I have to eat things that are not what i would normally eat for my training so I have to revert to tuna and protein shakes. That gets old after awhile. I need help!!!! Anyone have any pointers for me to get motovated???

I am here at FOB Salerno in Afghanistan assigned to the 349 CSH, which is the Hospital. I am an Air Force medic here wiht the army. Since there is not much to do here in your free time but watch movies and read, I decided that I am going to dedicate time in the gym and train hard and see what my body can do. I plan on competing in a bikini competition on 20 March 2010 in San Diego. I will be posting pics about once or twice a month. If anyone has any suggestions on what my body can use some work on please don’t hesitate to let me know. I accept constructive criticism very well and well not get my feels hurt. I want to take my body to a whole new level. I have the time so I might as well. MY biggest thing lately is my sleep. Being a medic on the night shift doesn’t make it easy to get good sleep, that will be my biggest challenge and eating enough.

I will be leaving in a few weeks for a 6 month deployment to Afganistan. I am an Air Force medic and was also deployed in 2007-2008 in Iraq. I came back to unexpected situations and got really depressed and just started treating my body like crap. My best friend Karla’s younger sister Kali had done a figure competition the year before and took first place and she inspired me to train to do a figure competition. So, I started training for a show in May 2008 and did my first show in Dec 2008. I didn’t place, I got 10 out of 13 in my class, class F. I was in in the best shape of my life and able to get up on that stage. I felt the best that I have ever felt in my entire life. I can see myself entering competitions again in the near future. I am going to use this deployment to really focus on my body and learning to perfect it for the next competition. I will have the time, what else am I suppose to do out on Afganistan? LOL. I will be posing progress pictures and posting blogs. If anyone has any tips I would love to hear your advice.

I think I am going to go ahead and do the Contra Costa show on may 9th and give bikini a try. I do not have the time to bulk up right now but I am still in somewhat good shape and i think that I can do bikini. So, I guess we will see what happens. Wish me luck!

I am back and forth on if i wanted to compete again this year or not. I decided that it’s best to wait till I get back from my deployment. I am just maintaining now and having fun. Although I am not exercising as much or eating the greatest, my body is still holding up pretty well. For approaching 29 years old, I think I look pretty good. Let’s see what my body does after I have kids.