DoYourThang1

[jonisocool]

Transitioning my supplement log to over here
because I'm done logging that I guess

But basically, 6'2" 228lbs. Pretty lean, pretty fast metabolism
Eatin 48-5100 calories a day, barely packin on weight
infact losing weight
but still gettin stronger

Bodybuilding wasnt really for me, if I can even call it that
I always enjoyed the strength gains more than achieving the physique

Really want to compete at powerlifting meets once I brush up more on it, so I'll make it a goal to keep on training until New Years, and after that I'll make it another goal to find some meets

Which works out fine, deployed right now
so all the gym time and food I need right here til october

But for now, just bringin it back to the basics, and learnin what I can
from whoev I can

Usin the Bill Starrs 5x5 sheet for starters, and just talkin to just about anyone to pick up bits and pieces about powerlifting as I keep on readin bout it.

These are old PRs, havent tested new lifts yet

Deadlift 405x5
Bench 315x2
Squat 405x2



I dont like max out, just go something I'm comfortable with, then do more reps if I can. I dont have a training partner half the time, so couldnt risk doing a 1RM if I wanted to.

Goals by the end of this deployment

Bench 385+
Deadlift 500+
Squat: A lot



Just finished the second week of Bill Starrs, here was the last training day

Squat

165x5
210x5
250x5
290x5
340x5
250x8

Bench

135x5
165x5
200x5
235x5
275x5
200x8

Pendlay Rows
91x5
115x5
135x5
155x5
185x3
135x8

Weight Dips
3x8

Barbell Curls
3x8

Seated Overhead EZ Tricep Extension, reverse grip(palms in)
3x8


Aight
Time to do laundry, and grub down
Love everyone
Peace

Doyourthang1
JonnyB

[jonisocool]

Week 3, monday(tuesday for me)

Squat
170x5
215x5
255x5
300x5
340x5

Bench
135x5
170x5
205x5
240x5
275x5

Pendlay Rows
95x5
115x5
140x5
165x5
185x5

Hypers
35x8
35x8

Weighted Situps - held the weight behind my head, **** was harder than on the chest.
10x8
10x8
25x8
25x7

Followin through the reps easy, havent missed one yet. Think I really undershot my 1RMs on the excell sheet, but this is my first time, so whatev.

Gym was packed. Had to have my partner gaurd a squat rack, while I asked everyone who was using a barbell how many sets they had left. Only 5 BB's in the whole gym, and maybe 6 benches/4 squat racks.

Get it son!
Gnite everyone
Love you all

Doyourthang1
JonnyB

[jonisocool]

Week 3 Weds(thurs for me)

Squat
170x5
215x5
255x5
255x5

Military Press
110x5
135x5
155x5
175x5

Deadlift
220x5
265x5
310x5
350x5

Pullups
10x8
20x8
25x8

Nothing unusual to report at this time
Will write more when I start getting more freetime
online classes midterms this week
and pulled a 17 hour day yesterday
Musta been 120 degree's out here today
damn


Deadlift was easy
Probably entered all the 1RMs low low low

On a good note

mission accomplished
Prevented friend from going out
and buying the overthecounter legal roids
at the Djiboutian Pharmacy
Gotta keep that up for 132 more days
Then we outta this beazy of a country

Runnin off 4 hours of sleep
Gnite everyone
love you all

Doyourthang1
JonnyB

[jonisocool]

Week 3 Friday

Squat
5x170
5x215
5x255
5x300
3x350
8x255

Bench
5x135
5x170
5x205
5x240
3x280
8x205

Rows
5x95
5x115
5x140
5x165
3x190
8x140

Weighted Dips
8x25
8x30
8x35

Flat BB Bicep Curls
8x65
8x85
8x95

Seated Overhead EZ-bar Tricep Ext.
8x55
8x65
8x75

Knee was a hurtin on squats at 350
Still got em'
Today was clockin
made sure to get 2:00 rest inbween every set
w/o took 2 hours, but didnt miss any reps
tight tight
The sets of 3's got at me, was all light headed
same with sets of 8's

Purple Wrath doin work
Love that stuff
Switched back to Universals Torrent
Like that stuff way better than Golden Finish
Both taste like rotten a-hole

Take it eaze everyone, time to grub down

Doyourthang1
JonnyB

[jonisocool]

Week 4

Right knee is all dicked up
Hurts when I go down to the ground
or when it sits still for too long, then it aggrivates pain
only way to alleviate it is to extend it and lock it out, or stretch it
then it goes away for a good 15 minutes maybe..

So I did 10 minutes on the treadmill, and it didnt bother me until the last set

Squat
5x175
5x220
5x260
5x305
1x350 - couldnt do anymore after the 1st rep cause my knee.

Bench
5x145
5x180
5x215
5x250
5x280

Pendlay Rows
5x95
5x120
5x145
5x170
5x190

Weighted Decline Situps
8x10
8x15
8x15
8x25

Hypers
8x25
8x35
8x35
8x35

Yes/No Machine(leg adduction)
8x6 plates(like 5-15lb plates, dunno the weights, but not 45 plates lol)
8x8 plates
8x10 plates
8x12 plates


Story I guess, since numbers wont be too exciting after 4 posts.

All really great sets. Except the last set of squats
Gunna see if doc can give me a knee brace to walk around in
until I train again

Went with my friend to the navy corpsman(sp?) the other day
he needed a follow up because he had high blood pressure from the other day
140 or something.. I think for our age it needs to be 130..
anyways, they asked if he was on anything
friend said, 'yea, I'm just on a few supplements'

Right then they were like
'See? Thats the problem.'
Didnt even ask which supplement, just made a generalization on supplements being the prob.

So they ask him to list them, he says, Creatine/no2/multivitamins/post w/o shake/purple wraath, all CL stuff

They annoted it in some paper, and then asked him if he was gunna stop using them
he said 'nah'
Then the female doc got all pissy
saying she wasnt gunna be responsible if his heart stopped, and he had a heart attack in a few months.. lol right
Guess his high blood pressure couldnt have been from stress from the deployment
or coffee, or any other variable that was out there.

S.o if I drop out here @21 and have a heart attack, you can blame supplements

Aight, later all, time to grub down

Jonny B

[jonisocool]

Debit card expiresin 3 days
Not gunna order another one til deployment is over
Kinda tryin to save money easier
But I did see some Animal M-stak on the shelf
and figured, why the hell not

PWO meal @1.5 hrs + Animal Pak
Animal M-stak @45 minutes pre
Dabblin on GlycerGrow/Purple Wraath(finallly got it in) @30 prior
White Flood @15 prior
GG/PW intra/post
ON whey @post
GM @30minutes post
PWO meal @45 minutes post

Doin work son
Too much work,
thank god I only have to do that 3x a week for now..

No boxes for box squats
So I stacked 3 Cardio step things and used it for a box
Maybe 6-8" off the ground, pretty low for a 6'2" guy

BoxSquat
170x5
215x5
260x5
260x5

Military Press
115x5
135x5
160x5
180x5

Back was hurtin, so couldnt finish the last DL set.

Deadlift
225x5
275x5
315x5
360x1

Facepulls
40x8
60x8
80x8
100x8

Weighted Pullups
10x8
15x8
20x8
25x8

Standing BB Calf Raise
315x21
315x9
315x12
315x8
=
50 reps

Trying something new for calves, got a good pump that got me lightheaded after 21 reps, then rested maybe 30-40 seconds and went at it again.

Gunna do 75 total next week, then if I get that, go up 20lbs and Do 50, and ect. ect.

Just got changed over to the graveyard shift
So the sleep schedule is all dicked up
I tried to set up a good schedule to the best of my abilities..
I've only had 2 days to try to adjust to the sleep schedule
So my lifting wasnt that great today

23:00-07:00 Work
00:30 and 05:30 Hot chow
07:30-13:30 sleep
13:30 Whey Shake, Shower, then off to Chow
15:00 PWO meal
16:30 Gym
18:00-19:00 Chow
22:00 Off to work, and grab a quick snack at the Chow Hall

Aight everyone, work in 3 hours
Take it eaze
DoYourThang1

Jonny B

[jonisocool]

I had a couple huge bottles of L-glutamine from GNC
So I decided to start taking spoon full
every morning I wake up with a whey shake,
and 30 minutes pre workout.
My recovery time is ouuuuuut the rooooooofff.

Knee isnt messed up anymore either.

Roomate got offbase liberty, so I didnt have a spotter
But I think I actually pushed myself harder knowing that
I didnt have a spot and I really didnt have a choice if I wanted to give up
MOVE THE WEIGHT OR DIE JONNY B
That, and I didnt have to waste energy reracking weights every other set to change in Daves weights



Week 4 - squashed

Box Squat
170x5
215x5
260x5
300x5
350x3 Was almost stuck below parallel on the last rep for awhile, almost thought I didnt have it
260x8 Took out the box and went ATG and slow slow slowwww, then almost puked. Burped up Purple Wraath, god I will never forget that taste

Bench
140x5
175x5
210x5
245x5
290x3
210x8

Pendlay Rows
95x5
120x5
145x5
170x5
200x3
145x8

Weighted Dips
10x8
25x8
30x8

Straight BB Curls
65x8
85x8
115x6

Overhead DB Tricep Press
85x8
105x8
115x8

Also got me some Blue Converse Chuck Taylors at the NEX
was the only color, but 31 bucks
wore em on my brisk walk to the gym today
Everyone was hatin on em
but they proved their worth today on squats

Thoughts:
Purple Wraath taste 5x worse coming up.
Would prefer to live without a spot to push myself more
Fantabulous day

[jonisocool]

6/2/08 - Offday

Water intake: 2 Gallons
Calories: 4,800
Sleep: 6 hours

Wasnt too hot today, 86 degrees+ with a lil humidity.

Working the graveyard shift, so I gotta kill time from 1:10AM til 7AM. I usually sleep from 730-800 until 1500. Then goto work at 2300-0700. Its pretty sweet, I dont like to deal with bull****, which our chain command is great at coming up with. So I get to work while they sleep and not deal with them.

Worst chain of command to deploy with ever. i dont think I've ever seen this many idiots come together and make some of the stupidist decisions ever..

We're base security.. lets run a Brown belt instructor course, and corporals course in the middle of the deployment, and short hand every squad that maintains the safety of this base. That's a great idea for base security.

Here's a pic I found of a sandstorm that came out of the middle of nowhere at 3 in the afternoon. Skys were blue as the ocean one second.. then!

http://a380.ac-images.myspacecdn.com/images01/100/l_fb494bf4e92f46c05bb7ad3d5c19c8bb.jpg

Bored.

So Mariners suck this season. Wonder how that game vs detroit turned out.

[statisticool]

My recovery time is ouuuuuut the rooooooofff.


Is that good or bad?

[jonisocool]

Is that good or bad?

Good. I'm usually good to go for the next set within 2-3 minutes, and havent really been getting soar all too often.

NINJAEDIT: have purple wraath to thank for that mainly.

[jonisocool]

****ty day in the gym to start the week off with
Squad PT, so they went before I had a chance to wake up and goto chow
Improvised and did the best I could, whey shake on empty stomach
White Flood, Purple Wraath

Not too happy. Weighed in 233 though.
Gettin bigger, but weight is still stayin the same
Want to be 225@8%bf someday
tightttttt tighhhhhht

Squat
175x5
220x5
265x5
310x5
350x1.. dunno why. Just didnt do it. Was running off only a whey shake today. So I dropped it to 315 and got 5.

Bench
140x5
180x5
215x5
250x5
290x5

Rows
100x5
125x5
150x5
170x5
200x5


Bench was legit
Prolly punched in too little on the 1Rm calc
was disappointed on squats, know I shoulda hit that

No more going to the gym immediately after wakin up
Not enough energy, not atleast w/o a PWO meal.

[jonisocool]

Yesterdays log, internet was down for like 40 hours.

Box Squats
175x5
220x5
265x5
265x5

Seated BB Shoulder Press
115x5
140x5
160x5
185x5

Deadlift
230x5
280x5
325x5
370x5

Mood: Meh
Thoughts: Meh

Was 130 degree's today, and the wind felt like a hair blowdryer
passed out at 15:00, just woke up at 2200, and ate 3 bags(the little 70cal ones) of beef jerky, whey shake and a energy bar.
fkin hungggggggggggggry, didnt eat **** today. had a good breakfast though

6 eggs ham/cheese scrambled
2 pork sausage links
1 scoop rice
3 scoops cinnamon oatmeal
2 cartons milk
2 cartons orange juice
1 yogurt

Thats generally the size of my main meals. Permnamently added yogurts
and 2 cartons of milk to each meal to bump up the calories.
Well I lied
Lunch and Dinner might be bigger than this, but slightly
I try to eat 6 servings of salad a day as well, but breakfast doesnt have salad out
So I just have 3 servings with lunch and dinner, grab some chicken breast, cut it into strips and throw it in the salad.
Usually just lettuce, cucumbers, shredded carrots, broccoli, cheese, and chicken, no dressin

And if its potatoes bar night or mexican night, I can get some diced onions, bacon bits, diced tomatoes/peppers

Then i guess it turns into a chicken fiesta salad.

anyways trailed off a bit on food

Then had an embassy mission right after, and was there from 930 to 1400..
was hot all day so all the energy I had to do after that was sleep.
Got some eating to make up for everything after breakfast,

haha the chow hall put out hella small bags of beef jerky last night
and usually everyone just takes em all and leaves only one by the time I get up there
I just took about 15 packages for each of my side leg pockets, and filled up a
to go plate full of jerky, then came back in the morning, and finished them off with my assault pack, and left one on the shelf

counted them later, had like 54 packages of jerky, 3780 calories of hickory smoked beef jerky

take it eaze, and doyourthang1

[jonisocool]

box squat
175x5
220x5
265x5
310x5
360x3
265x8

bench
145x5
180x5
215x5
250x5
295x3
215x8

100x5
125x5
150x5
170x5
200x3
150x8

Weighted Dips
25x8
30x8
35x8

Straight BB Curls
55x8
75x8
105x8

Overhead DB Tricep Press
90x8
100x8
110x8

Thoughts: Training partner wussed out again.

Lifted even harder without him today though, just like last time. May just be better for me than. I asked for a spot on the bench from someone who didnt look busy though, but that was about it.

After this hopefully I can find someone stronger to train with, or just train on my own. Might just push myself harder and further in the long run.

5 weeks down.. 4 to go.

Night everyone
Love you all
Doyourthang1

NinjaEDIT: only gained 6lbs in 5 weeks wtffffffffffffff. 1.2lbs a week.

[ArmySoldier13]

I feel your pain on the training partner. I am at Camp Taji and have not been able to keep a steady partner. Maybe better off without one. Don't have to listen to whining and complaining. Just get in and get it done. Keep up the strong mind and attitude. Stay safe!!!

[jonisocool]

Week 6

Weight: 236lbs !!!

Box Squats
180x5
225x5
270x5
315x5
360x3 + faaaaaaaaaail.

Knee is just killing me on squats
Form is fine
always squated below parellel
nothin higher
just at 350+
the knee agree's to disagree

Bench
150x5
185x5
220x5
260x5
295x4 + fail

Pendlay Rows
100x5
125x5
150x5
175x5
200x5

Weighted Hypers
25x8
35x8

Weighted Situps
10x8
10x8
15x8
20x8

3 weeks left
then my training partner wants to go back to bb'ing for 6 weeks
So I'll take it easy on squats then
but after that
we get at it on plifting
wanted to do smolov
but may just hold out until the knee says so
or just get medically discharged and blame it on the marine corp
blue eagle flys me a paycheck for liiiiiife

Everyone hatin on my blue chuck taylors(only color they had)
But no one is ever in the squat rack


Random iPod gym playlist for today

Atmosphere - Sunshine
Tech9 - I'ma beast
Foo Fighters - Long Road to Ruin
Incubus - Vitamin
Living Legends - Speed of Life
Living Legends - She Wants me
Interpol - Obstacle 1
HIM - Right here in my arms
Rage Against the Machine - Sleep now in the fire
Will.I.am - Heartbreaker

Goodnight everyone
loveyouall1
Doyourthang1

[jonisocool]

ATG Squats
180x5
225x5
270x5
270x5

Seated BB Shoulder Press
120x5
140x5
165x5
190x5

Deadlift
235x5
285x5
330x5
380x5

Pull Downs
5x5

Situps
3x8

Lying Leg Raises
3x8

Sleep: 6 hours
Calories: Not enough

Today kinda went by fast. meh

[jonisocool]

Box Squats
180x5
225x5
270x5
315x5
370x2
270x8

Bench
150x5
185x5
220x5
260x5
305x3
220x8

Pendlay Rows
100x5
125x5
150x5
175x5
205x3
150x8

Weighted Dips
10x8
15x8
25x8

Straight BB Curls
65x8
85x8
105x8

Overhead Straight BB Ext.(ez bar was taken)
3x8

not sure how much the small straight bar weights

Warmed up differently today for my sets
Brisk walk from my room to the gym(1/2 mile)
for squats, I warmed up with some light sets on the leg press
for bench, warmed up with some light machine press starting from 50lbs to 135lbs
and for rows, did some light seated cable row work to warmup

Felt like I performed better today than usual
Took my old lifting partner out of the equation
freeballllllin it now

Calories: 4600
Sleep: 8 hours(first time I got 8 hours of sleep in awhile)

Week 6 Squashed!

3 more to go

Goodnight everyone
Love you all
Stay Hard and Dry
DoYourThang1

[jonisocool]

Week 7

ATG Squats(or atleast as low as I could go)
185x5
230x5
275x5
320x5
370x2

Bench
150x5
190x5
225x5
265x5
300x5

Pendlay Rows
100x5
130x5
155x5
180x5
205x5

Bad day got off shift at 06:30.. gunny said he needed to see me at 8:30..
went up there and waited until 9, he didnt show.
went back, tried to goto sleep, wasnt happenin

Just got breakfast, had a PWO meal 2 hours later, then went to the gym
No intensity.

[jonisocool]

ATG Squats
185x5
230x5
275x5
275x5

Seated BB Shoulder Press
120x5
145x5
170x5
195x2 +3 assisted

Deadlift
245x5
290x5
340x5
405x2

Pull Downs
5x5 Dunno weights, machine just had plates 1-18

Weighted Situps

bwx30
bwx8
10x8
10x8
10x8

Had a lot of energy today
Been feeling really crummy as of lately, last 2 trainin days were ****ty
but today was a on loccccccck

Got lazy and just racked 405 instead of 390 on that last set
3rd one only got up to my knee's
So will prolly work on rack pulls after this?

Today was potatoe bar night.
So got a togo chow plate, put in some lettuce
diced tomatoes/chives/onions and
sliced up some chicken breast into strips
Fiesta Chicken Salad(hellllla chicken, you dont even know)

Had some potatoes/wild rice
BBQ pork loin(scraped the bbq sauce off it)
2 cartons milk, 1 yogurt and a protein shake

Calories been off the past 3 days because of readjusting sleep schedule

But back on it now, @236lbs 4800cals/day 35p/45c/20f
Flaxeed/Fish/CLA/Primrose Oils with each of the 3 big meals of the day
Orange Triad 3xbreakfast/3xdinner


Gunna start 3 15 minute sessions of HIIT cardio/week as well

Terrible past week, hopefully today puts the wheels rollin again

[jonisocool]

I got all pepped up a few days ago about putting out in the gym
and today just thrashed me

Long story short, sleep got fked with like usual
because the platoon commander is a retard, and doesnt understand that
doing organized platoon stuff, really messes with sleep schedules
since all 3 squads work 3 different shifts

So did a class for about 2 hours after I came off post at 7AM
Slept for 5 hours until I got woken up for a platoon run
In mid-day, dunno how hot it was, but it was blackflag
Went to chow, ate PWO meal then hit the gym and just got owned

Squat ATG
185x5
230x5
275x5
320x3 - put it back up, and got 2 more
380x fail - 335x3
275x6

Bench
150x5
190x5
225x5
265x5
310x1x something pop in my elbow
225x5

Rows
100x5
130x5
155x5

round my elbow, but right underneath my upper forearm
Was a sharp pain, so I just finished off with Seated Cable Rows
and then arms
Then at the end of the workout, the pain worked its way all the way to up my delt

Alt DB curls
35x8
40x8
50x6

Overhead DB Tricep Press
90x8
100x8
105x8

Then just peaced out to go ice my arm.
This week was no bueno

[jonisocool]

Week 8

Squat ATG(took myself off the box, getting withdrawls)
190x5
235x5
285x5
330x5
380xnot happenin 365x2 instead

Bench
155x5
190x5
235x5
270x5
315x5

Pendlay Rows
105x5
135x5
160x5
185x5
210x5

Reverse Grip EZ bar Curls
35x12
45x10
55x10

Nice tight squeze at the top, and negatives on the way down
Forearm and side of my arm been hurtin lately, so I figure I'd do some light
forearm work

Weighted Hypers
35x8
45x8

Weighted Decline Board Situps
10x8
10x8
10x8
25x8

Thoughts: Chow hall closed 1 hour before I got there.. ahhhhhhhh. Hot chow was put away, only stuff out was the sandwich bar.. 2 packages of instant oatmeal, 5 Slice roast beef sandwich, 2 slices turky on wheat and hot sauce. 1 yogurt, 2 milks.

Dont matter, hot chow will be open again in.. 2.5 hours. And the omelet chef will be tharrrr.

[jonisocool]

Squat PT 5 hours a week required now.. ugh.
And its usually all cardio.

Did an hour of basketball, 3 games, so just brought my
journal, Purple Wraath, White Flood, and PWO shake for mid basketball game

Tallest guy in my squad, so was first pick.
We dominated. Each game was to 6. I scored the first 5 points to take lead
Then just took er easy.

Shoulders and legs were slaughtered. Each rep was just paaaaaaaain

Squats
190x5
235x5
285x5
285x5

Seated BB Shoulder Press
125x5
150x5
175x5
200x3

Deadlift
250x5
300x5
350x5
405x2.. got 3rd rep up to knee's then couldnt get it past that

Pullups
5x5

Now I gotta grab chow before I go on post
got BLAHA tonight(ammunition supply point)
They bring chow once the whole 8 hours out to us
So gotta head out now and get extra food.

Peace out er'ry one
and Doyourthang1

[jonisocool]

Week 8 squashed

Squats
190x5
235x5
285x5
330x5
390x1 + 1 assisted
285x8

Bench
155x5
190x5
235x5
270x5
320x2 + 1 assisted
235x7

White flood wore off after bench, felt really out of it after for some reason. That was a first.

Pendlay Rows
105x5
135x5
160x5
185x5
215x3
160x8

Weighted Dips
10x8
15x8
25x8

BB Curls
65x8
85x8
105x8

Rope Pushdowns
130x8
140x8
150x8

One more week, then deload, take it easy for a week or two. Then by training partners request, back to the 5 day split body/power -building.

Legs are taking a breating, can you overtrain legs from walking alot
with maybe 40-50lbs in gear? Its like 1 mile each way to post

Anyways, good day.
Hate walking out of the gym saying
'Wish I coulda done that one rep'
Will make an effort not to say that next friday

Take it eaze everybody

[jonisocool]

Week 9

Brisk jog to gym/.5 miles

Squat
*warmup*(super setted light leg ext/curls)
195x5
245x5
290x5
340x5
390x1 +fail and assist

Bench
*warmup*
160x5
200x5
240x5
275x5
315x2+fail and assist

Pendlay Rows
110x5
135x5
165x5
190x5
215x5

Standing BB Calve Raises
pause at top
315x12
335x12
345x12

Leg Press Calve Raise
pause at top
475x15
475x15
475x20

Weighted Hypers
2x8

Weighted Decline Board situps
25x8
25x8
25x8
25x8

Great workout, last week of 5x5, soo deload next week, then jump into a 4 day split after that.

Partner is tired of powerliftin, so gunna look a lil sumthin like..

Chest + Calves
Back + Biceps + Forearms
OFF
Legs + Calves
Shoulders + Triceps + Forearms
OFF
OFF

for 4-6 weeks. Gunna focus alot on Front Squats/Standing Shoulder Press/Incline Bench/floor presses/rack pulls/deficit deads. Changin it up week to week, and playin it by ear I guess.

[jonisocool]

One more day of 5x5 after this

Squat
195x5
245x5
290x5
290x5

Seated BB Shoulder Press
125x5
155x5
180x5
205x3

Deadlift
255x5
305x5
355x5
405x1

Weighted Pullups
bwx5
5x5
10x5
15x5
25x5

Pulldowns
150x12
dropset
120x6
dropset
105x6

Reverse Grip EZ curls
35x15
45x15
55x12

Back's feelin pretty good
Forearms were pumped up like a balloon
And were still pumped 20 minutes after the workout..

last day of 5x5 comin up,
lookin forward to changin it up for a bit kinda

[jonisocool]

So was in the middle of a briefing.. and I leaned back to stretch, heard a few creekings in my chair, then out of nowhere, it collapses, and like a cartoon, feet fly up, I'm lying on the ground, having an epiphony of my life and every looks over immediately.

237lbs + wooden chairs = fail

http://a719.ac-images.myspacecdn.com/images01/42/l_2d76e8bfba99bf0abfd12b6f13bea10e.jpg

Off to the gym now.

[jonisocool]

Sleep: 8.5 hours
Calories: 4100 p35/c45/f20

Kinda still on the drawing board with my new split, but I have one last day of 5x5, and then deloading all next week. So I figure I'd log it.

Squat
195x5
245x5
290x5
340x5
405x2+fail and assist
285x8

Bench
160x5
200x5
240x5
275x5
325x3 - PR
240x8

Rows
110x5
135x5
160x5
185x5
225x3
160x8

Dips
30x8
37.5x8
45x8

BB Curls
65x8
95x8
115x6

Overhead EZ bar ext.
65x8
75x8
75x8
~stretch

Great day. Loaded up a new playlist on the iPod, brisk jog to the gym(aprox. 1/2 mile). Warmed up, and did my thing.

Doing that squat got me pretty motivated to knock out the PR on bench, and it was just downhill from there.

Just takin it easy next week, be back then.

[jonisocool]

7/7/08

Sleep: 9 hours
Calories: 4600 p35/c45/f20
Water intake: 1g

Brisk jog to gym(.5 miles)
-warmups

Squat
330x3
330x3
330x3

Bench
235x3
265x3
295x3

Pendlay Rows
160x3
180x3
200x3

Hypers
25x6
25x6

Abs:
Decline Board Crunches(weight behind the head)
5x8
10x8
10x8
15x8

Isometric Ab Cable Holds?
25lbs x 30 secs x each side

Assisted Ab Leg Pushes(Partner lying leg raise)
7 x forward x left x right
6 x forward x left x right
5 x forward x left x right

Max set Crunches
30secs

POST:
Whey Shake
-30 minutes
CEE w/powdered gatorade
-15 minutes
To the chowhalllllllll

Some good songs that came up on iPod shuffle
Incubus - Under My Umbrella
Deftones - Cherry Wave

Good day, was a bit crowded.
Gunna do triples this week and take it easy,
then get that split kickin in here!
Been oversleeping the last 3 days, but not by much.

[jonisocool]

7/9/07

Sleep: 5 hours
Calories: 4500 35p/45c/20f
Water intake: Lost my gallon jug. Around 12-13 of those 500ml water bottles give or take.

Still takin it easy/deloadin, then I'll just blast it next week.

Warmup - GM's
45x8
65x5
95x3
135x3
155x3

BB shoulder press
-warmup
160x3x3

Deadlift
-warmup
350x3x3

Weighted Pullups
25x5
30x5
35x5
35x5
35x3

Pulldowns
150x12 -> dropset 120xfailure

.5 mile jog back to room.

Log's pretty boring right now. I hate active recovery/deloading/R&R, but I cant just sit in my room and do nothing all week. So hopefully I'll get it poppin in here sunday/monday. Fixin to do that split for 4-6 weeks, then back to westside principles.

[jonisocool]

First day of the new split. Back on track, but still messin around.

Got a week off from work to progress in my martial arts belt for the marine corp. So I had to switch sleeping schedules from night shift, to a 05:30 - 16:30 working day.

Sleep: 3 hours
Calories: 4600
Water intake: Counted over 22 500ml water bottles. Was 135 degree's today through all the training.

Chest + Calves

Incline BB Press
45x10
95x5
135x3
165x3
195x3
225x3
255x3
265x3 PR I guess, since I've never really maxed out on Incline before.

Flat Bench DB Press
70x8
80x8
90x6
100x6

Decline DB Press
60x10
60x10
60x12 dropset> 40x8

STRETCH

Calves

Leg Press Calve Raises
675x15
765x15
855x15
945x15

Seated Calf Raise
This machine was really awkward and uncomfortable
Just bit my tongue and busted out 3 heavy sets of 25,
not sure what the weight was, but I just blasted my calves til I couldnt no more

15 minutes of various ab work.

Did triples on incline to max to kinda see where I was at. Jumping into the DB presses after that gave me a really nice pump, chest was just full as ****, even liftin partner pointed it out.

Hopefully I can get a good nights rest, stay hydrated, and keep this up.

Good day.

Mood: Exausted, but accomplished.

Tomorrow, back and bi's.

[jonisocool]

Sleep: 8 hours
Calories: 4800
Water intake: 1.5 gallons

Back + Bi's

Rack Pulls, 4 inches below knee
135x10
225x5
315x3
405x3
425x3
445x3
475x1

Had to use straps on 475.

Good Mornings
135x10
145x10
155x10

T-bar Rows
4 plates x8
5 plates x8
6 plates x8
dropset
5 plates +10lbs x8

Reverse Grip Bent-over Rows(45 degree angle)
135x10
135x10
155x8

Pulldowns
135x12
150x10
165x8
165x8
dropset
135x12

Rear Delts:

Facepull
40x12
50x10
50x10

DB Hammer Curls
35x12
45x10
55x8

Smith Preacher Curls(4lbs for machine)
49x12
74x10
79x10

Long day, need to minus one of the rows and GM's maybe. But still feel great.

We do abs, and conditioning in the grey belt mcmap course. So I didnt want to burn myself out on abs for this week.

Got a 3 mile boots and ut's run with my daypack and 2 sandbags in it on thursday, then grappling in the ocean, then carrying a stretcher 1/3rd of a mile. Then I'll have leg day after all that. Not too excited about that day.

Been fun soo far. Did a upper body strikes sparring, and the gunny who instructs the course has been boxing for 10-15 years. he looked like he was 170-180, and he rocked me. Guy punches like a comet. I just kept my gaurd up, and stayed inside his guard so that he only had room to hook, then uppercut when i could. Still got rocked lol.

Mood: 11 hours/2 days of basic warrior stance/partial squating. Legs = pain.

[jonisocool]

Sleep: 10 hours
Calories: 4900
Water intake: > 1 Gal

4th day of grey belt MCMAP training, going 11 hours a day in 130+ degree weather with only breaks for breakfast and lunch. Today was a circut called LV course. Just my luck, they made me buddy up with someone near my size, I'm 238lbs, and they put me up with someone 235, so I was hurtin. Each station had some sort of stationary exercise, and then another one that went 30-50 yards out to the next station. Wore a flack and kevlar for the whole thing.

Morning: Whey Shake/Snack pack of beef jerky/Granola Bar

Warmup/stretches/jog

Station 1
Split Squats x15 each leg - Pretty much a squat on an exaggerated lunge
Firemans Carry 30yd out + back + jog to 30yd line

Station 2
Counter to the Upper Body Strikes x 2 techniques/execute 15x each
Buddy Incline Situps x 15 - basically face to face, you straddle your standing partners waist, and do a full on incline situp while hanging from his waist
Lunges to next station

Station 3
Buddy Squats x 15
Pistol belt drag 30yds out and back + jog to 30yd line

Station 4
5 arm bars from the mount/5 arm bars from the gaurd
Cross body carry 30yds out + back

Station 5
Low crawl buddy drag - cant tell you how much this sucks to do with a 235lb Samoan on your back. Inch at a time. for 30yds.

Station 6
Finish line.

All these 30 yard movements had to be done as a team, so you were as strong as your weakest link if someone was slow or lagging behind. And then you changed over after you did yours with your partner. Pistol drag killed my wrists/forearms when it was his turn. But it felt good after it was all done.

Completion time: 52 minutes

Legs + Calves

Was pretty beat, but still made it out to the gym

Warmup

Squat(would call them widowmakers but went too light)
235x20

Front Squats
135x12
155x12
165x10

Hack Squats(not sure of machine weight)
4 Plates x 10
4 Plates x 10
4 Plates x 10

Seated Leg Ext.
140x12
140x12
140x10
->Dropset
100x6

Lying Leg Curls
60x14
95x12
120x10
135x10

STRETCH

Smith Standing Calve Raise
315x15
365x15
405x15

Sled Calve Raises
705x20
795x15
885x15
->Dropset
615x30

Never done widow makers before, so thought bodyweight would be a good startin weight. Was easy, so I'll just up it next time.

Mood: Happy now that I'm not walking.

Night all.
DoYourThang1

[jonisocool]

Sleep: 8 hours
Calories: 4700
Water intake: > 1 Gallon

Last day of grey belt mcmap course. 37.5 hours of training. Testing out tomorrow for my belt. Bodys exausted, so will be nice to relax this weekend, and hit the gym fully rested up next week.

Shoulders + Triceps

Warmup

Seated BB Press
135x8
155x8
165x8

Seated DB Press
45x10
55x8
65x8
80x6

Lateral Cable Raises
20x12
20x12
20x12
->Dropset
10x15

I saw a video of Jay Cutler doing these awhiles back, he drew the cable from behind him, at his side. I felt a gi-normous pump in my delts after the drop set.

Hammer Strength Shoulder Press(emphasis on speed/explosiveness)
100x12
120x12
->dropset
70x10
->dropset
30x15



STRETCH

Tri's

CGBP
155x8
205x8
205x8

Lying Skullcrushers
55x8
65x8
65x8

STRETCH

Mood: Feelin hellla goooooooood. Probably will not be able to execute a full 100% punch tomorrow for testing.

[jonisocool]

Sleep: 9 hours
Calories: 4600
Water intake: > 1 gallon

Tested out last saturday, got my grey belt. debating whether to volunteer for the green belt course or not. By the time they decide to run it, it'll be 140 degrees out, and I barely made that 1 hour circut. Cant even imagine what the green belts integration training/circut is gunna be like.

Got the weekend plus today off. feelin rejuvinated. Also ordered some bands for some westside trainin in a couple of weeks.

Chest + Calves

Incline BB Press
45x12
95x3
135x3
165x3
205x3
235x3
260x3
270x1 PR

Flat DB Press
70x10
80x8
90x6
100x6

Decline DB Press
60x12
65x12
70x12
->Dropset 35x8

STRETCH

Sled Calve Raises
705x20
795x20
885x20
->Dropset 795x20
->Dropset 705x20
->Dropset 615x18

Standing BB Calve Raises
315x12
365x12
405x12

STRETCH

Definitely feelin better this week now that the grey belt course is over. Gained some weight during that week as well. That probably was the only week where I got enough sleep, atleast 8-10hours/night, stayed hydrated 100% of the time, and kept my calories up. Weighed in at 240lbs today!

[jonisocool]

Kinda off to a bad start this morning. Gotta be a sentry for a CA mission out in town, while some marines play soccer with the children. Then gotta sleep as soon as I get back, .50 cal range tomorrow from 0530 til 1400, then work from 2300-0700. Sleep schedule always gettin messed with. So calories and rest gunna be off for the next 3 days.

Sleep: ??? hours. Random people kept coming in my room to pass word.
Calories: ??? slepted in, and missed breakfast, went to the gym off gatorade, and NO, EAA drink.
Water intake: woke up hydrated

Back + Bi's

Rack Pulls, 4 inches below knee
135x8
225x5
315x3
365x3
405x3
435x2

No straps or belt, so didnt bother to go further. Grip sucks, so would like to get used to holding 450+ w/o straps.

Good Mornings
135x12
155x12
175x10

T-bar Rows(used 25 plates for ROM)
6 plates(25's) x14
8 plates(25's) x10
10 plates(25's) x8
->Dropset 8 plates(25's)x5
->Dropset 6 plates(25's)x5
->Dropset 4 plates(25's)x5

Pulldowns
135x12
150x10
165x10

Rear Delts:

Facepull
50x12
60x10
70x10

EZ Curl Bar
65x12
75x10
85x10

Smith Preacher Curls(4lbs for machine)
64x12
64x10
64x10
->Dropset 49x10

Weighted Decline Board Situps
10x12
15x12
20x12

Assisted Leg Raises(w/partner)
7xstraight/left/right
7xstraight/left/right
7xstraight/left/right

Isometric Ab Cable Holds?
40lbs x 30 seconds each side
50lbs x 30 seconds each side
60lbs x 30 seconds each side

Mood: Hungry. Got work in 4 hours and havent eaten yet. Did my best, will just have to push harder next day.

[jonisocool]

Sleep: 3 hours
Calories: < 4000
Water intake: Hydrated

Legs

Warmups

Squat
255x20

Front Squats
155x10
165x10
185x8

Hack Squat
1 PPS x 10
1 PPS + 20lbs x 10
1 PPS + 50lbs x 10

Leg Ext.
120x12x3

Lying Leg Curls
65x12
105x12
135x12
105x15

Glute Ham Raise
3x8

Tired as ****. Got work at 0500. was gunna just run this as a 4 week break from powerliftin. But I'm gunna shorten it down to 2, and go westsidebb in two days.

Been changing sleep schedules 3x within the last 5 days for work. wearin me down.

[jonisocool]

Sleep: 10+ hours
Calories: 3800 missed hot chow because I slept in hella today. Only thing open was sandwich bar.
Water intake: hyrdated

Bench
45x10x2
95x5
135x5
-2 boards
185x3
225x3
275x3
300x3
315x1 I just racked it because I thought I was moving onto singles.. but I probably coulda gotten 3
330x1
340x1

Lying Tri Ext.
45x10x3
55x10x3

V-bar Pushdowns
90x10
100x10x2

One-arm Press
40x15x3

Decline Board situps
10x10x3

DB Leg Raises
15x10x3

Mood: Will be better when sleep is back on track, and goin to the chowhall on schedule. MWR bench press competition on the 29th.. To enter? or not to enter. That is the question. There are some top heavy guys with no lower body, so they'd probably own me cuz of my fatass.

[jonisocool]

Sleep: 5 hours
Calories: 4500
Water Intake: hydrated

Parallel box Squat
205x2x10

GHR
10lbx8x3

Hanging Leg Raise
15lb DB x10x3

Bent-over DB Rows
90x6
100x6
110x6
120x6

BB Shrugs
315x15x3

Was in-then-out. Got work in a few hours, and needed time to shower/eat. Would rather miss a few exercises then a meal.

[jonisocool]

Sleep: 7 hours
Calories: 900(only had breakfast+couple whey shakes so far today)
Water intake: Hydrated

Bench Press
205x3x10

Lying ezbar Tri Ext
65x8
75x8
85x8x2

DB Side raises
20x10x3

Bentover DB side raises
30x10
35x10x2

Seated Machine Rows
level 7 x 5 minutes


Went light on side raises cuz I did a greater range of motion, decent amount above that horiztontal arm position, that and I ****ed up my shoulder 7 months ago doing cable raises. Might get put through green belt instructors course, and the first day they run a PFT, and it will get annotated into the SRB. So I want to best my last PFT score, 20:15 minute 3 mile/37 pullups/100 situps - 120 seconds?. Mainly just have the run time to worry about because I was 212lbs when I ran the last one, and now I'm 240 lol. Level 7 is the highest they got on the rowing machine, and it was pretty weaksauce. So might just hit the run trail, but its ****in 88 degree's by 7AM, and 132-135 by noon. I already hate running, the heat doesnt help it anymore.

S'all I got. Take her easy, and if she's easy, take her twice.

Lates all.

[jonisocool]

sleep: 8 hours
calories: down down down! eating schedule is off this week.
Water intake: Hydrated

Good Mornings
45x5
95x3
135x3
175x3
205x1
225x1
245x1 PR I guess, never gandered that high before

GHRs
5lbs 3x8

Lunges
30x10x3

Pulldown Crunches
40x15
72.5x15
80x15x3

Seated Machine Rows
Level 7 x 6 minutes

Tomorrow got one last night shift, then we got a port mission, then we change over to morning crew. Eating schedule and sleeping schedule should be trackin. Energy in the gym is stilll up, so not doing too bad. Will just be nice to eat eggs at the begining of my day rather than towards the end.

[jonisocool]

Calories: 4100
Sleep: 10 hours
Water intake: hydrated

Bench
45x10x2
95x5
135x3
185x3
2 boards
245x3
295x3
315x3
330x1
340x1 PR

Incline SkullCrushers
65x8x4

Pushdowns
130x10x3

CG EZ curls
85x8
95x8
105x8

One Arm Press
30x15 - pulled somethin between my pec and front delt
25x15x2

Abs

Seated Row Machine
Level 7 - 10 minutes

Sleepin on time is whats killin me. Because if I wake up late, then I'll miss hot chow. So slowly gettin back into my good eating habbits. Bench press meet was yesterday. Did alright, woke up late, and missed chow, just took a whey shake as I was headin out the door, and went for weigh ins. Didnt get a chance to warm up, so on my first attempt I felt my elbows creekin all the way down, and pop at lockout lol. Then I warmed up while everyone else was going, and put up 315 easy.

Talked to the coordinator, and asked if he would set up a full meet, with squat and deadlift. He said he'd think about it, cuz of the liability if someone got injured cuz the retard is maxing out on squats he cant do.

Anyways, good day.

[jonisocool]

Calories: 4500
Sleep: 8 hours
Water intake: Hyrdated


Warmup - Leg Ext

Parallel Box Squat
215x2x10

GHR - dont laugh, hella weak sauce on these
5x6
10x6
10x6

Hypers - weight behind the neck
35x8x3

DB rows
95x6
105x6
115x6
125x6

Shrugs

225x15
285x15
315x15

Fast paced day. In and out.

[jonisocool]

Sleep: 000 - resetting sleep schedule for the last time. Should be on day shift for the remaining 9 weeks of the deployment. Almost home!
Calories: Steady every 3 hours. Didnt count today
Water intake: Hydrated



Bench
205x3x10

Lying Tri-ext's
65x8
75x8
75x6
75x6

BB Curls
75x8
85x8
95x8

Side DB Raises(I go lighter, so that I go slower and use a slightly greater ROM)
20x10x3

Bent over rear delt flies
35x10
45x10x2

Pullups
BWx10
25x6
Nuetral gripx6

Abs

Decline Board crunches(diff. angle each set)
25/25/25/25

Hanging Leg Raises
BWx10
BWx12
BWx15

Situps
20/20/20

Seated Row Machine
Level 7 x 10 minutes(avg. 34 rows per minute)

and the monthly weigh in comes out tooo...

*DRUM ROLLS*

240lbs.

I feel like a fatass. Still 8-9% bf. Unless the electronic fat calipur is lying to me. Dont mind staying at 240 as long as I keep getting stronger, dont really feel that strong for a 240lber. Tomorrow is ME skwats. Will work up to a heavy set of triples on box squats, then singles. Will see how weak my squats have gotten.

S'all I got for now.

DoYourThang1

[jonisocool]

Sleep: 8 hours
Calories: Prolly gunna end up near 3600 today
Water intake: Hyrdated

Jogged all the way to the gym today, so .5 mile jog

Below Parallel box squats
Leg ext. - warmup
45x8
135x5
225x3
275x3
315x3
365x3
385x1
405xfail got stuck in the hoooooole

Rackpulls 4 inches below knee
135x5
225x5
315x3
365x3
405x3
445x3
485xmiss right before lockout
485xgot it PR

GHR
5lbx5x5

Pullthroughs
100x8
130x8
130x8

Ab work

Tri Set

Calve Raises off 45 Plate
20xtoes on plate/20x heels on plate

Standing BB calve raise
225x20

Leg Press Calve Raises
785x20

x3

15 minutes on the treadmill 45 secs@ speed 9.0/15 sec@ speed 7.0 slight incline

First day on dayshift. Worked it out so that I wake up @4am -> whey shake -> goto the gym -> come back and shower and be off to work by 6:15 -> then get breakfast at about 630.

Squad PT in about 20 too. So i'm just gunna play a game of basketball, then hit up evenin chow.

[jonisocool]

Sleep: 10 hours
Calories: Not done yet, work out at 04:00AM now.
Water intake: Hella hydrated

Floor Press
45x10
135x5
225x3
275x3
295x1
315x1

CGBP
45x10
95x5
145x3x2
165x3x2
205x3x2

Incline DB Press
65x10x2

Seated DB Front Raises
20x8x4

Been working out in the morning this week with the new work schedule.

Goes something kinda like

04:00 Whey shake, EAA drink pre/intra
04:20-30 warmup with .5 mile jog to the gym
05:30 get Shower up and goto breakfast
06:15-15:00 Work + snack/Lunch/snack
17:00 Evening chow
18:00-19:00 sleep + repeat

Been getting more restful/uninterupted sleep that way, since working out early wears me out for the day. I like it ;d

[marcusmucheck]

Ill be right around in here often now. Looks good and...THANKS for serving.

[jonisocool]

missed a dynamic day.. or two. Well I did them, but I didnt log them.

Calories: 3500
Sleep: 6 hours
Water intake: hydrated

warmup:
.5 mile jog
leg ext. 3x5

Low Box Squats
135x5
225x3
285x3
315x3
335x1
365x1
385x1

Rackpulls
135x5
225x3
315x3
365x3
405x3
425x1
455xfail
I didnt think I was gunna make it, but then some air force officer came over to me while I was chalkin up and told me a bunch of moto stuff, like the barbell thinks I'm worthless and stuff.
Then I staggered my grip and got 455x1
then felt cocky
495x...no wait. May as well add 2.5's for ego.
500x1 easy as ****. What the hell?!

GHR
BWx5
BWx5
BWx5
5x5
5x5

Hypers
25x8
35x8
35x8

Leg Raises
BWx10
10x10
15x10

Decline Board crunches
10x12x3

Changing the decline each time.

8:45 of rowing.
45 secs 30 strokes per minute
15 secs 40 strokes per minute

That air force officer who pep talked me for 455 just did wonders. My training partners in the past cant motivate me for ****, so I've been going solo for almost a month now, dang.

[jonisocool]

Sleep: 8.5 hours
Calories: 3500
Water Intake: Hydrated. (stop counting after 8x750ml bottles or if piss is clear)

Was 133 degree's today. And the wind was blowing all afternoon, felt like someone turned on a giant hair blow dryer in my face, and whole body. Was drained all throughout work, but came around when it was time to hit the gym.

Floor Press
45x10
135x5
185x3
225x3
255x3
295x1
305x1
315x1x2

CGBP
45x10
95x5
135x3x2
165x3x2
205x3x2

Incline DB press
50x10x3

Clean and Press
115x5
135x5x2

Day off tomorrow, need it hella too. Stopped taking creatine, and went on a fat burner. Tryin to cut for a bit, then get my dress blues tailored for the Marine Corp ball coming up in november. Been rocking the service alpha's for too long. Strength is still going up I think, but recovery has slown down a lot. back and tri's are whats killin me. Mainly my traps from that rackpull PR. Still feelin good, time to rest up.

7 weeks til I'm home!

[jonisocool]

DE lower 8-15

Sleep: 6 hours
Calories: 3600
Water intake: calories

Box Squat @53%
205x2x10

Speed Deads @55%
250x2x8

Pullthroughs
50x5x3

GHR
10x6x3

Abs
Crunchesx100

Assisted Leg Raises
5xeachsidex3(15 total)

My training partner today was 5'7" and I'm 6'2". So I nailed him in the face pretty good LOL

Random thoughts of the Day:
Pull Throughts do not-not look ****. Double negative. Nailing my partner in the face was money though, so it was worth going to the gym to do pullthroughs just to nail him 20 minutes later.

Hate GHRs with a passion. But they feeeeeeeel soo good afterwards -_- love/hate relationship.

RE Upper

Sleep: 8 hours
Calories: Only wakeup shake/breakfast/PWO shake/PWO shake and a EAA drink intra. off to get a PWO meal now.
Water intake: 6x750ml bottles this morning,

Bench @53% rounded up 10lbs though
45x10
95x5
135x5
165x5
185x15
185x15
185x18

One arm DB Tricep Ext. - Dont do em one handed too often, but my arm got really pumped and burnin after rep 6. Felt good.
20x10x2
25x10

Superset w/

Alt. DB Curls
35x10
40x10
45x10

Seated DB Press
60x8
70x8
80x6

Pendlay Rows
175x8x3


Treadmill
45secs @8:00 mile pace
15secs @6:08 mile pace
total=5 minutes
3 minutes cooldown at @18:00 mile pace
30 sec @8:00 mile pace
30 sec @6:08 mile pace
total=5 minutes

Grand Total of.......13 minutes

Off to chizzhow.

ME Lower - Today

Sleep: 8 hours
Calories: 3300
Water Intake: hydrated

Got my first knee wraps in the mail today, and monster mini bands. FINALLY. So I was playing around with the wraps today, will mess around with the bands on DE days. Bands dont seem that strong, may order one more thats a step up from it.


Warmup
.5 mile jog
Leg ext. 3x5

Box Squats
135x5
225x5
275x3
315x3
Put the wraps on here(still messing around with how to wrap it, just briefly watched a video on how-to b4 coming out)
385x3
405x1
425x1 PR, but with wraps ;/

Overall. I like em. Was alot much easier on the knee's, and I'll decide how I honestly feel about them later down the road if they were worth the money or not. I'd like to get into other gear for squat/bench/deadliftin too someday, but for now I'll stick to what is affordable XD

Rack Pull
135x5
225x3
315x3
365x3
405x1
445x1
495x1
520xI dont know how to count this. I got it all the way up there, but I didnt really lockout. I'll just leave it be, so that I can try it again in a few weeks.

GHR
BWx5
BWx5
5x5
10x5
10x5

Close Stance SLDL off box
135x8x3

Decline Board Situps
BWx20
10lb on chest x20
10lb behind the neck x20

Hams are killin me. Only been doing GHR's for maybe 4-5 weeks now. Really regret neglecting them. But my hams feel stronger, and I'm slowly moving up on it.

Some good news, my friend who has nearly the same build as me, said he has 3 pairs of dress blues, and he'd be willing to sell me one. So might be able to dodge gettin em tailored, or even just paying full price for em.

Gunna try to keep the calories this week between 3200-3400 this week. Seems like a good maintainence spot, been doin cardio over the last 2 weeks, and strength is still up, and weight is sittin around 238. So maybe lost 2lbs? But I also stopped taking creatine 2 weeks ago too, so might just be water. Would be nice to get below 225 however. Next PFT is gunna suck doing pullups if I'm still 240 lol. Especially running -_-

[jonisocool]

Sleep: 7 hours
Calories: 3300
Water intake: Hydrated

Floor Press
45x10
135x5
225x3
275x3
305x1
315x1
315x1

CGBP
135x3x2
185x3x2
215x3x2
235x3x2

Incline DB Press
45x10x2

Hammer Curls
35x15x3

One-arm DB Press
25x15
30x15
35x15

Pullups
BWx10
BWx7
BWx6

Treadmill
10 minutes @45secs speed 8.5/15secs speed 9.6

quads started burnin so I changed over

Seated Bike
@5 minutes

Was hella burnt out for pullups, and legs barely made it through cardio. Toss up for next week, think I'll do GM squats, and pin presses.

Pooped, night ya'll

[jonisocool]

friday the 22nd

Sleep: 6 hours
Calories: 3500
Water intake: hydrated

Box Squats @55%
210x2x10

Speed Deads @58%
265x2x8

GHR
10x6
20x6
25x6

Giant Ab Set
Decline Board Crossover crunchesx20(10each side)
Hanging Leg Raise BWx10
Pulldown Crunches 65x10

Did that all x3 as a giant set. Cept for the decline board sets, I changed the second set to 7 crossovers per side with a 10lb plate behind my head, and for the third decline board I did russian twists? whatever they're called. came up with a stiff arm and 10lb plate, and went all the way left, and then all the way right, then went down, that was one, and I did 6 I think.

Calves

Pre-exaust
20 bw calve raises with toes elevated on a 45 plate/20 bw calve raises with heals elevated on 45lb plate

Leg Press Calve Raise
585x20
785x20
985x15

preexausted before each set leg press set.

Then Seated Calve Raise with emphasis on outter calve
1 ppsx15
1 ppsx12
1 ppsx12

Cardio on 3.0 incline
45sec@8.0/15sec@9.5 for 5 minutes
3minutes@3.0
45sec@8.0/15sec@9.5 for 4 minutes
2 minute@3.0
60sec@9.5
Total:15 minutes

This cutting thing is failing 2.5 weeks and only @237. Yesterday, cook did 3 egg whites when I asked for 3 whole/3 white. And I didnt realize it til I opened my togo plate at work. So I was starvin that mornin, and the poptarts sittin on the shelf looked soo good. They started talking to me! lol jk.

I'll drop calories another 500 somewhere in mid next week. Gunna have a nervous breakdown when that happens.

[jonisocool]

Calories: TBA gunna go for 3300 today though
Sleep: 10 hours(day off, slept in)
Water intake: 3,000ml

Bench
warmups~
185x12
185x15
185x19

Thought I could bang out 20-22 if I didnt do 15 reps the first set, but I was wrong lol.

Hammer Strength Seated Dip Machine(machine weight 84lbs?)
1ppx10x2
1pps+25x8x2
2ppsx8x3
2pps+25x8x2

One arm DB ext.
25x10
30x10
35x10

supersetted w/

Alt Hammer Curls
35x15
40x15x2

Seated DB Press
65x8
70x8
75x8

Pulldowns
135x10x2
165x10

Supersetted w/

Front Plate Raises(brought the bottom of the plate above eye level/45*upwards)
45x10x2
45x8

Abs

Total Time Elapsed: 63 minutes

Trainer partner didnt make it last 3 workouts, so I dropped him. Made things go a lot smoother. I dont mind asking for help on ME days anyways.

Brought out the monster mini bands, cuz I thought I was gunna use them, but decided against it. Wanted to smash 20+ on that third set instead. Didnt actually happen tho ;d

Off to afternoon chow, stay frosty gents.

[jonisocool]

Sleep: 7 hours
Calories: I cheated so idknowwwwwwwwwwww
Water Intake: Hydrated

Banded Deadlift(Monster Mini's)
45x5
135x5
225x5
315x3
365x3
365x1
405x1
425x1
455xmiss

455 with bands was gay. Should have went 435-440. As soon as the tension picked up at my knee's, my back was like nuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu.

Hyper Ext.
25x3x8

GHR
15x5x5

Leg Ext.
120x10x4

Abs
I did this thing where I was lying, and suspended my legs straight and 2" off the ground the duration of the set. Then did a crossover crunch while bringing my knee to my chest, not elbows. Did 10 each side. Was burnin pretty bad from towards the end from the elevated legs alone.

3x10

Cheated today, was the first mongolian grill monday experiment of the chow hall. An opportunity I could not resist, especially after 16 or so days of cutting, idk I lost count.

Scoop of shrimp, scoop of beef, scoop of chicken, scoop of pork, peppers, onions, all sorts of veggies, and lots of terriyaki sauce, 3 scoops of rice. I feel dirty ( ;,_,)

Anyhoo good day, hoping to pull 500 soon. Live easy and stay frosty.

DoYourThang1

[jonisocool]

Sleep: Not soo good.
Calories: Not soo great
Water Intake: Hydrated

Had an AT4 rocketlauncher range today. Only got to shoot one round, but it was pretty badass. No recoil on the at4, but as soon as the round is out of the tube, you can definitely feel it(target was 370m away).

Flat Bench - Wide Grip(index fingers outside the rings)
45x10
95x5
135x5
185x3
225x3
265x3
285x3
295x1
305x1
305x1

Seated DB Shoulder Press
40x10
45x10x4

Incline BB Tri Ext.
55x6
85x6x5

Alt DB Curls
30x15x3

Facepulls
30x15x5

Wide Grip Pullup/Neutral Grip/Chin Up
BWx6,6,6

Range was cool, kinda hard gettin in my calories since we were out there for half the day, but it all worked out. Dunno really what to do for bench to be honest. Not really seein any improvement. Will have to brainstorm a different approach for bench later, everything else seems to be working.

Lates all.

[jonisocool]

Sleep: 9 hours(no work today!)
Calories: 3100
Water Intake: Hydrated

Parallel Box Squats
220x8x2

Speed Deads:
270x8x2

Hyper Ext.
35x8x2
45x8x2

GHR
BWx3x12

Pulldowns
135x8
150x8
165x8

Shoulders were sunburnt, was squatin a lot faster so I could get it off my shoulders lol. Feltl like someone put icy hot on sandpaper, wrapped it around the barbell, and put it on my shoulders.

Good day. Music definitely helps on speed deads.

Lates all.

[jonisocool]

Sleep: 8 hours
Calories: 3,000
Water intake: Hydrated

Bench
155x16
155x20
155x20

Plate Loaded Dip Machine(machine = 4lbs)
2ppsx5
2pps+10x5
2pps+25x5
2pps+5x5
3ppsx5

Incline Tri Ext supersetted w/EZ bar curls
55x6/55x8
75x6/75x8
75x6/75x8
75x6/75x6

DB Rows:
65x8
75x8
85x8

Giant Set
DB side raise: 20x20
DB front raise: 20x20
Rear Delt Fly: 35x20

Did some thinking today.. Gunna cut the volume on chest this ME day some. Think I'm trying too hard to start making more pushes past 3 plates. So I'll just do 3 lifts above 90% next ME chest day for awhile, forget the PRs, and keep it 285 295 300-305. Letting the ego get to my head whenever I see 3 plates. So hopefully that will fix the bench stall. It might just be cutting, but I'm not a believer that you lose strength on a cut.

And.. did some light cardio(12 minutes) and 3 giant sets for abs.

Hanging Leg Raise x 12
Romanian Chair situp x 12
Full body extention bicycle abs(hard to explain) x 12 did em not slow, but not fast either.

x3

S'all I got.

DoYourThang1

[jonisocool]

Sleep: 8 hours(no work again!)
Calories: 2800
Water Intake: Hella hydrated. Woke up 3x last night to piss. I dont even know where the water came from, each was worst than the last.

Deadlifts w/Monster Mini Bands
barx5
135x3
225x3
315x3
365x3
405x3

420x1
430x1
440x1

GHR(DB behind the neck)
10x5
10x5
10x5
15x5
20x5

DB Lunges
45x10x3

Hyper Extentions(plate behind the neck)
25x8
35x8
45x8

Weighted Ab work.

Form felt really good and clean on DLs, and speed was great.

[jonisocool]

Last weds.. ME upper

Sleep: 8 hours
Calories: 2700
Water Intake: Was pissin like a beazy

So as planned abd suggested, I cut down the volume on bench, and only did 3 lifts past 90% of my max. Which came pretty fairly easy to my surprise.

Wide Grip Bench(2-3 fingers distance outside the ring)
45x5x2
135x5
225x3

285x1
295x1
305x1

Seated DB Press
40x10x2
45x10x3

Incline BB Tri Ext.
55x6
60x6
65x6
60x6
75x6

Superset w/BB Curls
55x6
60x6
65x6
60x6
75x6

Facepulls
30x15
40x15x4

Wide grip Pullups
BWx10

Ass and glutes been hella sore the past few days after the banded deads. You wouldnt believe. Didnt bother with cardio. Either banded deadlifts kicked my ass, or cutting the cals down is slowin my recovery.

[jonisocool]

Slept in hellllllllla today, no work. So I missed hot chow, omelette chef was all packed up, and nothin but cold food out. That dont stop me from grubbin tho.

Wake up Shake:
Heaping Scoop of Whey n water.

Breakfast/PWO meal
3 Hardboiled Eggs
2 scoops cinnamon oatmeal
1 banana
1 bowl mixed fruit(green/white melon + watermelon + strawberrys)
400ml Orange Juice
400ml Fat free milk

Supps:
Multi, Fish Oil, Flaxeed Oil, CLA

Water Intake(so far): 1,500ml

DE lower soon.

[jonisocool]

Sleep: 7 hours
Calories: 2600
Water intake: Alot today, but wasnt really hydrated cuz the heat.

Bench
155x15
155x20
155x18

Plate Loaded Dip Machine
2 pies + 5 per side x5
2 pies + 25 per side x5
2 pies + 35 per side x5
3 pies + 5 per side x 5
3 pies + 10 per side x 5

Incline Tri ext.
65x6
75x6
85x6

supersetted w/

DB Hammer Curls
40x10
45x10x2

Bent over DB rows
85x8
95x8
105x8

DB Raises - lots

Wide Grip Pullups to Failure x13

Ab Circut

15 minute cardio

[jonisocool]

Calories:(only breakfast so far + few shakes)
Sleep: 8 hours
Water inake: 2,500ml

5-6" below parallel Box Squat:
(warmup on leg ext. - 2x6)
45x5
135x5
225x3
315x3
365x3

385x1x2
395x1
400x1

I use those aerobic steps and stack them up for my box. I think however many I had at paralell, I took out 2 of em. Was pretty low for me. They're 2-3 inches each.. Some jackass held the squat rack for 1.5 hours.. Got to the gym, waited out 15 minutes since I only had my whey shake 10-15 minutes ago, then politely asked him.. "hey bro, you gunna be squatin in that rack?"

He said..

"chill out man, I'll be usin it later."

He was doin hanging leg raises, dumbell cleans, dumbell presses, Floor pin press from damn near lockout, curls, then something I never knew existed. He finally got to squatting and he was doing 95lbs..

I made due, and squated at another rack, but dumping the weight was not really an option there, and I had no spot. The power rack next to the douche bag free'd up after I did my 315x3, so I wasted some time and energy migrating to the other rack. I ended up dumping 390 and 400 once each, but put em back up and smashed em. Things just got ****ty after that.

Banded Good Mornings
115+bands x6
115+bands x6
115+bands x6

Then same guy was on the GHR machine, and still had possession of the squat rack so I went and did

Step Ups-DB each hand
55x10
55x10
55x10

GHR(plate behind the neck)
10x5
10x5
10x5

Hypers(plate behind the neck)
25x8
25x8
25x8

Abs circut
4 exercises/30 secs each(2 minutes nonstop) x 3

I think the cutting is finally getting to me. Almost a month, and down 11lbs. I think my squat and bench is suffering from it. But my deadlift is still going up, ?????

Didnt even bother goin to the chowhall afterwards, just ate 3 cheap energy bars and went tannin on the run trail for an hour.

[jonisocool]

Sleep: 8 hours
Calories: 2800
Water intake: Hydrated

I've determined that my weak point is right off the chest ;/ So Pin presses bwaaah. and need to start pumeling my back more.

Pin Presses - 2 count on pins
45x5x2
135x5
225x3
255x3
285x3
295x1

I've also determined that 295 is my 1RM for this. Didnt really expect it to be that hard >_> lol

Flat Bench DB Press
80x10
80x10
80x8
80x7

DB Hammer Curls
35x10
40x10
45x10

Pendlay Rows
155x10x3

Facepulls to tha Neck
30x15x2
40x15x2

[jonisocool]

9/12

DE lower

Sleep: 8 hours
Calories: 2900(ate a lil dirty today)
Water Intake: 1g +

So I played around with my monster mini bands today for the second time ever. Last time on deadlifts I just looped em under the powerrack and doubled em up on the bar and they fit perfectly and had a nice amount of tension on em. This time I choked them around a DB, threaded em through a 35lb plate, and had to adjust them accordingly for squat, and they failed to delivvvvvvvvvvver!

Warmup - brisk .5 mile walk/Leg Ext 3x5

Parallel Box Squat + Bands
135+bands 3x2
185+bands 3x2
205+bands 3x2
225+bands 3x2

12x2 total

Band resistance was toooooo weak! Will need to order stronger bands for speedwork on squats. But they were intense for GMs

Banded Good Mornings
135+bands x 10
135+bands x 10
135+bands x 8

That was a pretty intense set.

Glute Ham Raise - Plate behind the neck
5x10
10x10
10x10

Ab Circuit-
Swiss Ball alt crossovers
Decline
Standing Cable Crunches x stack
Hanging Leg Raise board

x2



9/14

DE upper

Sleep: 8 hours
Calories: 2900
Water intake: > 1 gallon

Speed Bench
45x5
add monster mini bands
45x5
135x5
155x3x3 Ring finger on Ring
155x3x3 Outside Ring
155x3x3 Inside Ring

DB Decline Bench
60x12
70x12
80x10

Standing One Arm Press SS w/Hammer Curl variations
25x15 ss 30x12 standing
30x15 ss 35x12 seated
35x15 ss 35x10 incline

Pulldowns
165x10
180x10
200x8

Played around with bands again. My elbows feel like they're 80 yrs old this morning. Skipped out on triceps.. they didnt feel all too hot when I woke up, but they were fine on one armed presses.