srombado 
"My daily GRIND- 1HR Elite Tactical Fitness Training, 1HR Spin, 2 HR HIGH Intensity Weight Training = One Big Bad SUPER FIT Mother ****er"
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| Created: | 09/09/2006 |
| Total Visits: | 2628 |
| Total Blog Entries: | 4 |
| Total Comments: | 4 |
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October 27, 2007
Started out with some light walking 15 degrees incline at 3 mph to warm up for 15 minutes.
There is three of us which makes for the perfect rest/rep ratio IMO. Joe is calling me coach, it’s really cool, I like the sound of it. We started in the RACK beginning with Squats 25 reps with the bar and all of us were filling the blood flowing and pumping the legs.
Next was a another warm up at 135 x 20 then 12 at 225.
We rested a few and started in on the work sets 315 x 10, 365 x 8 and 315 x 10.
The key to these is that we are concentrating on going slow and keeping constant tension on the quads, no lockout at the top and going parallel.
Next up was barbell lunges but we chose to utilize the Smith with 140 lbs for the first set and 10 reps each leg, I completed but caught a butt cramp and decided to drop the weight for the next two sets and try to stretch out the glute and hammy, seemed to work. The last thing were 2 sets of leg extensions but we all were walking funny by this point but we hammered of 2 sets of 25 and 20 reps very slow and controlled, they didn’t start hurting till around 13 reps and then it was shear will power and determination.
I know I’ll be feeling this one for a few days..
Posted in Training
October 27, 2007
I have been lurking in the shadows of this site for the past 6 months or so. I had felt like I was burning myself out. I continued training and set my sites on participating in a Bodybuilding show in September, which was held here on LSA Anaconda.
I won my class and placed 3 overall, not bad for my first time out, but what I was looking for was where I really needed improvement. I dieted down to a very lean 228 lbs and felt like I had lost all my muscle size even though I looked good I needed more mass
It has been 5 weeks since that show and I have put on 27 pounds, I feel good and still look lean and vascular. I know how to take the weight off when needed but I do not look healthy at such a low weight. I am beginning a mass building program today and have a new partner who is as dedicated as I. It is a ten day split and I will destroy my muscles with each and every rep. It is time to seriously put some mass on. I can’t wait to get started. Today will be QUADS and for those who know me, you know this is my favorite workout. I will post the workout results daily here on this blog. I believe this will be a great tool to help me stay focused and motivated to succeed. Progress pics, lifting stats, measurements will be added soon.
Posted in Training
May 14, 2007
It’s a daily occurance over here and things are heating up. This morning I was awoke by the alert system which warns us that there are incoming rounds, it was 0345am, 15 minutes before my clock goes off and I head to the gym. It’s strange because when I first came to Iraq in July of 2004, you’d find me running for a bunker but this morning I lay in bed and await the impact, praying to GOD that it’s not yet my time and that noone else is injured in the explosion. I hear nothing, maybe it was a dud, maybe it did’nt make it inside our perimeter. EITHER WAY, I get dressed, down my protein and head to the gym. Derrick will meet me if he can, he does’nt, but that’s ok. He was hit by an IED that totally destroyed his vehicle last week, 3 ft closer to the front and he would be a memory. Luckily he and his crew were unharmed, equipment can be replaced. Life is so meaningless over here, the reality.
Now we have three soldiers being held hostage, you know if these people really wanted to make a statement, they should let our boys go, unharmed and show the world that they do have some compassion, mercy, that they are human. I pray that they do the right thing. I do not know if my prayers are heard.
These are the thoughts that saturate my thinking and I’m sure others here think likewise but we try to carry on like it’s business as usual, just another day.
I wonder sometimes about the long term affects of living in a war zone for as long as I have, and plan to.
I love what I do, helping our American soldiers and the coalition forces as well as the civilians over here. Trying to give each a break from the reality that is only a few hundred yards away and as close as an "Incoming Alarm" at 0345am.
Posted in Training
January 24, 2007
I slept really well last night but still managed to be late to workout with DW this morning.
I took my dose of MX-LS7 when I finally got up along with 3 Cordygen5.
Headed in to the gym at 0430, grabbed my gym bag and headed out to the Bench Press, I was feeling very tight and really needed to warmup the muscles before getting into the work sets.
We decided to only hit the chest today and boy did we ever. It was a routine that I’ve used in the past and had great results from it.
I began with a warm up of 135 for two sets and just repped out about 15 to 20 reps, like I said it was a warm up. I then loaded 225 and repped 6, bursting with explosive power, another warm up. Now it was time to start working. The reps were a 10,8,6,6,4,1,1,1,1,1 reverse pyramid and power training.
I loaded 315 got under the bar unracked it and pressed out 10, not rapid and cheating but slow controlled reps, reracked the weight and sprung up to a dbl. high five from DW. This was gonna be a good day!
For the next set, I loaded 335 and rested about 3-4 minutes, I approached the bench, chalked the hands, clapped them together and as I sat back and grasped the bar there was a white chalk cloud wafting over me as I unracked the bar and began pounding out the reps. Six reps in and it was getting tough so DW stepped up and placed his hands on the bar and that was all it took to finish out the 8 required.
I came up like a man possessed by the devil himself. Raw power is all that is on my mind. I’m driven by a force and I’m not even sure where it comes from.
I load 350 and take a break, I’m about to do what I have only done once before but this time I’m doing it for two sets. My method and preparation are the same for each attempt but every time it’s different, too. Strangely that makes perfect sense to me….
I ask DW to keep his hands on the bar, he spots with the unrack and I feel the weight, in my shoulders, chest, and triceps, even in my back.
I am pressing through these and it feels a bit heavy but nothing I can’t handle. DW is above me and I hear him over the ZUNE playing in my ears, going F*#K YEAH, THAT’S ALL YOU, 6 REPS DOWN.
I rest a good 3-4 minutes and I’m under the bar again but this time it feels lighter, STRANGE…
And again DW sounds off with resounding “FY”, I pop up and see a couple of my good friends and we enjoy sharin the smack talk, razzin and motivating each other, I load up 365 and look over at JROWE and give him a nod and tell him “Yo, these FOUR are for you (You gotta have fun, right)!
Chalked and ready I approach the Bench but something ain’t right within me, so I turn away and walk to the front of the building, the mind must be in the right place!!!
SATISFIED!!! and I’m on my way back to the PIT OF RECKONING, I don’t even break stride as I turn, sit and lie back grasping the bar 1.2.3. and the lift off, DW KEEPS HIS HANDS IN CONTACT with the bar but it’s all me baby, four reps are done so quick I don’t even realize what I’ve done. I am amped and stronger than I’ve ever been.
Now is the one reppers, 5 of these and I’m venturing into an unknown realm, I’ve got the strength, this is a mind game. I’m primed, pumped and ready. My joints feel good, well lubricated and heated up, Chest is pumped and tight.
The first is a confidence lift, same weight as the previous four but only once this time. I recline after a much shorter rest, I’m anxious to see how far I’m going today. Down and up, no problem. I add a ten to each side. I don’t add up the weight till after I’m finished, it’s like I can shut that part of my brain down when I lift. There’s two types of weight HEAVY WEIGHT and LIGHT WEIGHT and I only know about HEAVY…Leave the numbers to the Bean Counters.
I rest about 3 minutes pick out some music, Static-X OR UNION UNDERGROUND, SOME REALLY HEAVT SH*T, and get under the bar and DW helps to unrack it, down and up, it’s like I’m getting stronger. That’s what I love about this routine, it’s like that. You’d think you’d be tired and fatiqued but it’s just the opposite.
I add a five , rest and it’s the same. It goes up with a lot of effort but it still goes up clean.
I strip off the little weights and replace them with a 45 lb plate, I’m at 405, no bench shirt, no wrist wraps, only chalk and sheer will power. I’ve done 37 reps up to this point and that is not counting the three warm up sets. Everything has been to failure or near failure and I’m about to attempt 405.
My routine doesn’t change, there is continuity in my method, a sense of purpose. my will can not be broken. I chalk the hands, sit at the end of the bench, when I know I’m ready, something internally primal prompts me to clap my hands, grasp the bar, 1,2,3, unrack, down and up, I slam the bar into the rack and pop up through “The Cloud of White Chalk”….
Posted in Training
September 9, 2006
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Posted in Training
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