ReSpAwN DeMoN's log bodybuilding vs Marine Corps

[ReSpAwN DeMoN]

My shin spints have actually gotten alot better.

I stretch them like crazy and do super high reps with a DB sitting on my toes. I'm up to a 35LB db for 12-20 reps. On my earlier sets I do up to 40-50 reps with a 15-20LB db.



As for what you say to the gate senties. It all depends on how you say it. For example if its pouring rain outside and its 15 degree's outside and you say something smart like "try and stay warm hahaha" ya I wanna shoot you in the forehead.

But I uusally like the people interaction. Especially when I'm standing there for 12+ hours.

Lucky for me I'm usually not standing guard I'm usually patroling the streets of the base in a squad car.

[ReSpAwN DeMoN]

I haven't been posting my work outs.


Been very busy. Rushin the work outs and such and such.


Just an update though. Been hitting the cut diet hard as hell. In week 4. Lost about 2-3LB's but leaned out TREMENDOUSLY!!!!!!

I'm not going SUPER DUPER STRICT on it though. I'm doing the Show Time Cut Diet but following it the Lifestyle way. Since I'm not getting ready for a show yet.

Most of my refeeds are dead on and accurate. But every like 4-5 of them I'll have a cheat meal instead of the actual refeed itself.

I relize results are not optimal but hell!

This is good stuff!


Its kinda weird but. I actually notice my muscles feel/look fuller and more vascular after I eat a meal of fats/protein/veggies. Then I do when I carb refeed.

carbs/glyogen are underrated. When I switched from LMD 3500 to CD 3000 I didn't even notice it.

[Gutiesc]

Originally Posted by ReSpAwN DeMoN

what you say to the gate senties. It all depends on how you say it. For example if its pouring rain outside and its 15 degree's outside and you say something smart like "try and stay warm hahaha" ya I wanna shoot you in the forehead.

But I uusally like the people interaction. Especially when I'm standing there for 12+ hours.

Lucky for me I'm usually not standing guard I'm usually patroling the streets of the base in a squad car.

LMAO! I would never say something like that. I usually don't ask anything when it's raining because they would have to stay in the rain longer. When it's snowing, I'll ask if they want coffee or something of the sort.

I miss having MP's as friends...they have the best gossip! lol

So, i didn't know you were thinking of competing! That's awesome! I'm doing it next Spring. I'm nervous about the fact that I work in a donut eating office...I do well with it now but when it comes to no carbs week...I might turn into B*tch.

[ReSpAwN DeMoN]

Originally Posted by Gutiesc

LMAO! I would never say something like that. I usually don't ask anything when it's raining because they would have to stay in the rain longer.

Its funny.


As Marines. We will be outside all the time. Even if its lightning out. I have stood outside literally when lightning struck the ground maybe 20ft from me. The only MP's that would go inside are ones that are carrying a long weapon (M16/M1014) for obvious reasons. Lightning rod.

[LayzieBone085]

Originally Posted by ReSpAwN DeMoN

I haven't been posting my work outs.


Been very busy. Rushin the work outs and such and such.


Just an update though. Been hitting the cut diet hard as hell. In week 4. Lost about 2-3LB's but leaned out TREMENDOUSLY!!!!!!

I'm not going SUPER DUPER STRICT on it though. I'm doing the Show Time Cut Diet but following it the Lifestyle way. Since I'm not getting ready for a show yet.

Most of my refeeds are dead on and accurate. But every like 4-5 of them I'll have a cheat meal instead of the actual refeed itself.

I relize results are not optimal but hell!

This is good stuff!


Its kinda weird but. I actually notice my muscles feel/look fuller and more vascular after I eat a meal of fats/protein/veggies. Then I do when I carb refeed.

carbs/glyogen are underrated. When I switched from LMD 3500 to CD 3000 I didn't even notice it.

That sounds like a Marc Loblinder, after he transfered from the LMD to the Cut Diet, he started looking leaner, but was gaining weight and putting on good LBM (30lbs in the last year or so)

Im glad you found something that suits you well Mike ( if i remember ur name right)

Keep going strnog and way to support our country. Your a big influence bud.

[ReSpAwN DeMoN]

well like we all say.. he's an inspiration to us all..


I'm on CD4. I'm leaning out ALOT. I dropped from the CD3000 to CD2700. The only difference is less veggies. I feel taking in 160G of carbs from veggies is causing me to hold ALOT of water in my lower abdominals. Its been two days and I'm already down a LB. But looking larger overall.

My cardio is now on the elliptical Lvl12 @ 7-8RPM while keeping HR between 140-160. I feel my body is now FULLY adapted to using FATS as fuel, so fug it!

I do fall out of runs and get yelled at constantly for being a piece of ****. But when I'm 5'5" 180LB's @ 6% BF, let some yell at me "GEEE I DON"T KONW MAYBE YOU WEIGH LESS THEN ME TWICE MY HEIGHT SOAKING WET!??"

how is someone that is damn near 6ft tall and maybe 160-170 gonna yell at me? When I'm 5'5" 160+? go fuk urself!



As for the workouts. I've been surviving on 4hours of sleep. Hell some days I get NO sleep! I'll be up for 48-72 hours and take little naps here and there. Its amazing that I don't fall asleep while driving around on patrol for 12 hours.

Scivation Knockout is where its at!
I'm also dosing teh Xtendz @ 8 scoops during workout and 1 scoop with each meal. As I get leaner I'm gonna up the dosage to 2 scoops per meal. I would do 30 but.......meh..

Workout: Legs

Squats
135X5
185X5
225X10
225X8
225X8
185X6 (ATG)
185X5 (ATG)

Front Squats
135X10
155X6
175X3

DB Walking Lunges
45X30
50X20
55X16
55X12 (punishment for failing)

Leg XTENDsions
115X15
145X10
175X6

One-Leg Leg Curls
65X12

SLDL
135X15
155X15
185X12

BB Standing Calf Raises (squat rack)
135X15
225X10
315X10
345X8
365X6

PWO Cardio
Didn't do due to gym closing. Will hit up later tonight when the gym opens or go on a small 2-3 mile run. Get the legs stretched out and loose.

*comments* I'm hitting up the gym hard as fuuuk!

My shoulder is getting better. It was huring terrible but its getting better.
My hip is also getting better. It hurts VERY VERY BAD and feels like its going to break on my warm up sets. But as I get heavier, I feel fine and its all on the muscle.

[LayzieBone085]

for only getting ur fuel from veggies, that damn impressive for the volume/reps your piling up mike, crazy stuff brah, and big numbers on the fronts / DB Lunges. You must be FRIED.

[ReSpAwN DeMoN]

Thanks homez...

Today's workout I had to dig down deep. There were certain movements that were done today that I don't know where the power came from.

Workout: Chest/Shoulders/Triceps

Incline DB Press
75X4
90X8
90X8
95X4
95X4

***Flat DB Press***
75X6
75X6
75X6

Incline DB Flyes
65X11
70X8
75X6*
80X4*
Flat Cable Flyes
50X15
60X8

Seated DB Shoulder Press
50X15
55X8

Seated DB SIde Raises
30X2
45X15
45X15
45X15
45X18*

***CGBP***
135X15
165X6

Reverse Grip Pulldowns
50X10
50X10

*comments* Awesome workout

***Flat DB Press - This is one of the movements that REALLY aggravated my shoulder. Haven't done it in a few weeks. But it felt heavier then it did when I stopped it. My shoulder still feels a bit tender but its getting better.


***CGBP - Another movement that aggravated my shoulder. So I went a little bit light. I had to completely stop doing dips cause that hurt.

I don't know what became of me on the incline db flyes. But it felt heavy and it felt nice. I felt very in control. Those 80's.. all I gotta say is "fuk!"

I'm really lovin the seated side raises. I'm not going heavier then 45's until I can get 3-4 sets of 18-20. Its rough.

[ReSpAwN DeMoN]

Today would make week 6 on the cut diet.

The only change I've made was from CD3000 to CD2700. I was just eating entirely entirely entirely too many veggies. Meals were becomming IMPOSSIBLE to eat and I was finding myself simply NOT finishing them. Besides, veggies are expensive!!!! Its like 3 dollars for three servings of asparagus. c'mon!!

Anyway! I don't konw if its the fact that week 6 is magical, or the fact that I'm consuming more Xtend throughout the day. Or what! But I had an awesome leg day today! Very brutal very intense and nonstop for almost 2 hours.

AANNNND I'm gaining weight again.

I'm bouncing between 162-165.

Workout: Legs

Squats
135X10
185X6
225X10
225X10
245X6
245X4
185X6 (ATG)
185X5 (ATG)

Front Squat
155X5
155X4
155X4

DB Walking Lunges
45X20
45X20
45X18
30X32

Leg Extensions
135X15
155X15
175X15

SLDL
135X15
135X15
135X15

[B]BB Standing Calf Raise (squat rack)
225X15
315X15
335X12
355X12
375X10

PWO Cardio
Elliptical @ Lvl10 - 20 Minz @ 6.8-7.4RPM (135-145HR)

*comments* This diet is insane! If I'm on week 6. That means I'm "10 weeks out". Pics soon to come.

I'm doing an experiment. GOnna keep the cals up at 2700. GOnna try to get as lean as possible while NOT dropping below 160. Then I'll probably give CHA a go or get back on LMD to get up to 175-180 LEAN!. I'm leaning on LMD cause you can eat VERY VERY free without getting torn up.

[semper27]

Hey bro! Just checkin in on your thread and looks as if you are continuing to tear it up! Great workouts to say the least! Looking forward to the pics! Keep bangin' it bro! If you are still in the Carolina's, I may be in your neck of the woods in a few weeks.

[LayzieBone085]

10 sets of squats, your damn crazy mike, no wonder your in the gym for 2 hours son!

The Cut Diet does wonders, and you saw mark bulk on it, seems like you can gain on it as well , and still be extremly lean. Maybe just ride it out and see where it atkes you afterwards, or up the kcal on the cut diet to stay extremly shredded.

[ReSpAwN DeMoN]

Originally Posted by semper27

Hey bro! Just checkin in on your thread and looks as if you are continuing to tear it up! Great workouts to say the least! Looking forward to the pics! Keep bangin' it bro! If you are still in the Carolina's, I may be in your neck of the woods in a few weeks.

Ya I'm still here in what we call the Arsehole of the Marine Corps. lol

Gonna try and request orders down to Parris Island or Qauntico so I can be an MP down there.

That or deploy! Tired of being stateside already FUK! lol

Originally Posted by LayzieBone085

10 sets of squats, your damn crazy mike, no wonder your in the gym for 2 hours son!

The Cut Diet does wonders, and you saw mark bulk on it, seems like you can gain on it as well , and still be extremly lean. Maybe just ride it out and see where it atkes you afterwards, or up the kcal on the cut diet to stay extremly shredded.

My hip enjoys it. I was hitting it hard and my hip was falling apart. I have the joints and aches and pains of a 90 y/o. And I'm still only 160LB's!

So I'm hitting higher volume sets and it seems to be working. Besides with my schedule and only being able to lift 2-3X per week. My body seems to need that so I can grow. And its working.



I had a decent day in the gym today. It was actually a pretty normal day today. Nothing SPECTACULAR. I lost a bit of endurance on some of my sets. Not so much strength but endurance definitly went down on a few things. Some other sets I got stronger. That or I just wasn't putting out.

I can no longer use lack of sleep and overworking as an excuse becuase Marc was lifting/dieting while on an airplane and lifting while going off of 2-3 hours of sleep all while 2-3 weeks out from game day.

NO EXCUSES!

Workout:Chest/Shoulders/Triceps

DB Incline
75X3
90X8
90X6
90X5

DB Flat Press
75X8
75X8
80X4

DB Incline Flyes
65X12
70X8
75X5

Flat Cable Flyes
50X15
50X15
50X15

Seated DB SHoulder Press
55X10
60X6

Seated DB Side Raises
35X3
45X15
45X15
45X14
45X13

Reverse Grip Flat Press
135X15
155X10
175X6

Reverse Grip Cable Pulldowns
50X15
50X15

PWO Cardio
Elliptical 20Mins - Lvl 10 @ 6.5-7.5RPM (135-150HR)

*comments* Like I said I lost some endurance on certain movements.

Last week I don't know where I pulled it from but I was able to rep out db incline flyes with the 80's. And it felt AWESOME in my chest. Oh well, 75's is still a very very heavy weight for flyes.

My side raises are very heavy as well. And I do 'em sitting down. I was gonna wait till I was able to do 3 sets of 20-25 reps before I increased the weight due to the simple fact that I don't wanna blow out my rotators and I want my body to be very very capable of it.

My shoulder I think just about fixed it self. It really wasn't hurting all that much. So its time to start hitting the weights again.

What is it with all of us and injuries?? By me being constantly sore I am pretty much damn near useless as a Marine and at my job.

I currently weigh 162-165. Depending on water intake the days prior. And I am leaning out more and more by the day. I'm on week 6 of the Cut Diet. Doing an experiment. I wanna see what I am capable of and how lean I can get/large on CD 2700. I will not touch CD3000, if I ever bring the cals up that high on a low carb diet I will hit up the CHA or Bulking for Endo's. CD3000 just has way too many veggies and I wasn't finishing all my meals. Stomach is just too small.

Xtend is being dosed at 20 scoops per day! I think its working. Its only been a week but I think fat loss has accelerated, that's about all I noticed.

I also purchased Primaforce Glutaform. WIll start taking between 10-15G PWO in addition to sipping on 6 scoops Xtend.

[ReSpAwN DeMoN]

I'm skipping my workout today.

The past 2 days my diet/sleep has been completely screwed up. Even Marc would skip his workout.


I usually work from 3:30PM - 7/8AM.

Last night at about 1AM, they got up with me over the radio and told me to drive back to the office. Told me to drop gear and go home cuase I had a class for being a first responder to a terrorist act (bomb threat/suicide bombers). The class went from 8AM to about 4PM. I usually sleep from 8:30AM to about 2PM. Then hit the gym.

I first went to sleep (when I'm used to being awake) at about 5AM and slept until 6:30. And came in, while my platoon was STILL at work! It is now 6:30PM I've been on the cut diet for about 6-7 weeks. While at class my stomach was gargling and I drank no water. I started to get a really bad headache and started worrying about muscle loss. They cut us out for lunch at about noon. And I had NO CHOICE but to eat fast food. I was un uniform so per Marine Corps uniform rules/regulations I wasn't allowed to get out of the car when not on base. So my options were limited.


What would ya'll do? Starve for the whole day? Or eat fast food?I went for the fast food. Last night was gonna be my refeed anyway and I skipped it so I guess this was my refeed. I'm not competed so I guess maybe it was actually good for my body. Put it into shock and revved things up a tad. However I feel like **** both mentally/physically. My body is like "wtf over?"

[vbsunbum1]

OMG! I just read your ENTIRE journal! I have to tell you that you are by far one of THE most inspiring people I know of!

First of all...thank you for defending our country...

and second of all ...you are not human...LOL! You have more drive and energy and determination and ****! I'm running out of words here...you are amazing!

I am so sub'd!!!

Keep it going ... you are a hero in more ways than you ever imagined!

If you ever make it up to Virginia Beach let me know you're heading up here.

Stay strong!

[ReSpAwN DeMoN]

thanks!

I'm gonna try to hit it up tomorrow!

Gonna try to nail my legs chest/shoulders/triceps all in one day!


I'm thinking of doing legs in the AM and chest/shoulders/triceps in the PM.

[gainmusclefast]

how long has it been since you took a week off from lifting?

[ReSpAwN DeMoN]

Been a few months.

I can't take off from the gym.

My OCD is so bad that if I skip like 3-4 days from the gym I see myself as obese. I HAVE to be in the gym or I go crazy.

I walk around with a loaded pistol on my hip on a daily basis. The gym keeps me sane =)


Disclaimer: I was only joking with the pistol comment. Don't hold it against me.

[whatnow5]

Originally Posted by ReSpAwN DeMoN

Been a few months.

I can't take off from the gym.

My OCD is so bad that if I skip like 3-4 days from the gym I see myself as obese. I HAVE to be in the gym or I go crazy.

I walk around with a loaded pistol on my hip on a daily basis. The gym keeps me sane =)


Disclaimer: I was only joking with the pistol comment. Don't hold it against me.

I am the same way. I think my family would kick me out of the house if I took off from the gym. I have trouble taking a DAY off, lol.

[awds]

Good workouts man. Your work schedule is pretty crazy. Its got to be hard to be consistent with your diet. It'll probably do your body some good to take a week off. Especially with the lack of sleep and while dieting, your body is craving for some extra calories. So don't stress over eating some fast food. Goodluck.

[ReSpAwN DeMoN]

SO I'm switching some movements around. See if I can shock my body and see what's up. Some movements I got stronger in while other ones well, whatever right?

Workout: Back/Traps/Biceps

Bent Over BB Rows
135X15
185X15
225X12
245X10
265X10
275X9 > 225X9 > 185X6 <~~PAINFUL

Seated Cable Rows
200X10
220X8

Pullups
BWX10
BWX10
BW+10X8
BW+10X7

Hammer-Grip Latpulldown
160X15
160X12

Bent-Over Reverse DB Flyes
25X15
25X15
25X13

Shrugs***
225X15
225X15
225X15

Seated DB Curls
45X7
45X7
45X6

Seated Hammer CUrls
45X15
45X15
45X10

*comments* Awesome workout. I'm really getting leaner and leaner. Right now I'm working on trying to get my lower back/lower lower abs more firm. I'm gonna have to step up the cardio. I've been really weak on it. No more then 20-30 minutes per day. Due to the fact that I don't want my bodyweight to get to light.

I'm weighing in at 158 now. Its been about 7 weeks on the cut diet and I've lost only 8LB's! So I am REALLY REALLY HAPPY!

I'm trying to avoid dropping below the 155LB area. Gonna try and get lean and shredded at this body weight. Little experiment of mine.

After I hit my goal I'm gonna get on LMD again. My next body weight goal is 180+ I WIIIIILLLLLLLLLLLL get it!!!!!!!!!! NOTHING WILL STOP ME!!!!!!

I'm kinda starting to face the fact that I'm not gonna have a large upper body due to running. But my upper body I'm gonna try and get and get massive.

I'm gonna attempt the bodybuilders physique of back in the day. No Tom Platz here though...


LETS DO THISS!!!!!!!!!!!

[ReSpAwN DeMoN]

I've been slackin on the cardio so today I made up for it!!


Might have been a little more intense then we as bodybuilders should be doing. But damn it! Its going to get the job done!


I walked outside of the barracks this morning. At approx 0420. Gym opens at 0430.

I had 1 Cap of D4 and 10mg of YHCI in my stomach, and held in my hand 1/4 gallon of water with 5 scoops Xtend. I was ready to destroy the cardio for my second gym session today.

It was lightning HORRIBLY, claps of lightning that was striking constantly and roars of thunder. I knew I had a 1/4 mile of a walk ahead of me with nothing but complete openness from my barracks to the gym.

I took off in a dead sprint. I ran all the way to the gym at a sprinting pace. By the time I got there surprisingly I was not out of breath what so ever.

Immediatly I rolled into my 45 minute cardio/calves session

Elliptical
Lvl 14 @ 6.5-7.3MPH - 25 minutes (HR 140-160)

Squat Rack Calf Raises
135X15
225X12
315X10
365X10
405X6

*comments* I would have gone longer on the cardio. But I felt the sprint on the way over here which was propelled mainly adrenaline. However probably burnt off alot of calories. And gave me a kick start into the fat burning elliptical session.

The elliptical machine I was carrying on a perfect conversation with very little hesitation or gasps for air. However I had gallons upon gallons of sweat literally pouring out of me and my legs were burning worse then the fires of hell. I'm gonna stick with this intensity for another few gym days. Level 20 is not too far off. I'm gonna start putting it at level 20 for the last 20-30 seconds of my cardio sessions. Start getting used to it.

Calf raises. This was some good ****. My calves mainly by the archilles tendon hurt really bad. Its some good stuff. On that 365 and 405 set I kept losing my balance and kicking my foot forward to catch my balance. Its all good though. Gotta make them little stingy basterds grow. Cuase I know for a fact one of the guys in my platoon didn't get his calves from pushing shopping carts when he was a bag boy back in high school.



I may seem pissed off. Its becuase I am.

[ReSpAwN DeMoN]

Low/Moderate Intensity Cardio/Abs

Elliptical
Lvl14 - 6.0-7.0MPH - 35minutes (140-160HR)
Lvl20 - 3-3.5MPH - 3minutes (160-165HR)
Lvl10 - 6.5-7.0MPH - 2minute (120-140HR)

Decline Crunches
BWX50
BW+25X30
BW+45X10 > BWX20

*comments* That was some good cardio. I'm getting there! Still weighing in at 160-162 and get leaner and leaner by the day.

Scivation, you've designed teh geniousness. All my abs are in I'm waiting for the lower ones to pop in. My lower back is starting to get some details but I'm still holding handles on the outer edges.

I'm starting to get dimples on the glutes. And more and more seperation between the tear drop and the outter sweep is starting to get deeper.

And finally. I have a vein on my calf toward the front!

[ReSpAwN DeMoN]

I rolled into the gym today.. with high expectations.. I went a little lighter then usually and did everything like super super slow. I'm actually quite sore!

I don't know if its cause of the cardio.. or cause of how I did legs..

But I destroyed it!

Workout: Legs/Cardio

Squats
135X10
185X4
225X8
225X8
225X7

Front Squat
135X10
135X10
135X10

Walking DB Lunges
45X40
45X30
45X26

Hack Squat *feet together* (not counting sled)
90X10
90X10
90X10

Leg Extension
155X15
175X15
200X12

SLDL
135X20
135X20
135X15
135X15

Squat Rack Calf Raises
225X20
315X12
365X10
405X10

Cardio

Elliptical
Lvl10 - 6.0-7.0mph - 1minute (warm up)
Lvl14 - 6.0-7.0MPH - 15minutes (140-160HR)
Lvl20 - 3MPH - 10minutes (135-145HR)
Lvl10 - 6.5-7.0MPH - 1minute (cool down)

*comments* The elliptical machine I am REALLY starting to get addicted to. For low/moderate intensity cardio it is good to go! I'm finding that as my legs get stronger and stronger that machine is becomming easier and easier. When I first started I could not move lvl 20 at all. Now its like gliding. Be advised, I don't use the handle bars and swing my arms. I just use my legs and hold onto those little handles in the center to get my HR.

[vbsunbum1]

Hey there neighbor! Just thought I'd stop in to feed off some of your energy and motivation! Glad I did!!!

Guess what?! You know that BB-ing show I asked you if you're going to in Oct...the Military Show...well, I am competing in it.

[ReSpAwN DeMoN]

I'll probably stop by down there.


One of the guys that work at the gym here on base is competing in that show. I thought it was in 'nov??

Oh well.. I'm going over there with him though. Its his first show and I'm gonna be there for that moral support! He was a Marine back in '94. SO he gives me tips and advice all the time beucase he knows what's up! He knows how hard it is to be active duty military and try to be a bodybuilder at the same time.

I'm starting to get used to getting yelled at by falling out of runs. Ask me if I care though.



Workout: Chest/Shoulders/Triceps/Cardio

Flat DB Press
75X12
80X7
80X8
70X7
60X10

Incline DB Press
70X8
60X10
60X10

Incline DB Flyes
60X10
65X8

Flat Cable Flyes
50X20
60X15
60X12

Seated DB Shoulder Press
50X8
50X10

Seated DB SIde Raises
35X5
45X15
45X15
45X15
50X12 > 35X15 > 20X8

Dips
BWX10
BWX10

CGBP
135X12
135X10

Reverse Grip Cable Pulldowns
50X20
60X15

Cardio

Elliptical
Lvl 10 - 1minutes (warm up)
Lvl 20 - 18minutes @ 3MPH (130-150HR)
Lvl 10 - 1minutes (cool down)

*comments* Awesome workout. I'm still a bit lower in weight. But I'm also doing my reps ALOT slower. Not doing my lifts as explosive as usual!

I've also twisted my routine around for the most part. We'll see how this works (flat db before incline, rows before pull ups)

My side raises are getting strong. Those 50's felt VERY VERY light. I was actually capable of holding them up in the air for a good 2-3 seconds. Next week I might not even use the 45's. See what I got with the 50's. Scary.. especially for sitting down. That very last set with 50>35>20, was very painful. Those 20's didn't fck around..


I'm getting strong on the cardio. I'm now doing lvl20 for 20 minutes. At about 3mph. I wonder if I'm getting stronger or if I'm wearing the machines down!@!!!!

[ReSpAwN DeMoN]

I did a back day the other day just didn't post it.

Been very busy with work and everything.

I'm down another LB. It makes me sad to lose weight. So depressing. I'm up at 157. But looking ALOT leaner then I was at 165ish..

My diet has also been screwed up by quite a bit!!!!!!!

I haven't cheated but I also haven't had ANY veggies with ANY meal. And I skipped my carb refeed like by 2 days. I'm now on day 5 without the refeed. Tonight is time for that meal though.

heh.. I might as well hit up the CHA...

Workout: Legs

Squats
135X10
185X6
225X8
225X8
225X8

Front Squat
135X10
135X10
135X10

DB Walking Lunges
40X40
45X30
50X16

Leg Extensions
145X15
175X15
200X12

SLDL
135X20
135X20
155X15

Standing Calf Raises (squat rack)
225X15
315X15
365X15
405X10

PWO Cardio

Elliptical
Lvl 10 - 1min @ 5-6MPH (warm up)
Lvl 20 - 18min @ 3.0MPH (120-130HR)
Lvl 10 - 1min @ 5-6MPH (cool down)

PM Cardio

Elliptical
Lvl 10 - 1min @ 5-6MPH (warm up)
Lvl 20 - 38min @ 3.0MPH (115-125HR)
Lvl 10 - 1min @ 5-6MPH (cool down)

Treadmill
Incline 15 - 10min @ 3.0MPH (120HR)

[vbsunbum1]

Hey you!!! What's up with all the tumbleweeds blowing around in here?!!!!!

[Khronos]

[ReSpAwN DeMoN]

you have no idea how busy I been man...


I go to the gym every now and then.. hit it up real quick.. but don't really get on the web no more to post..


besides.. I been doing Cpl's Course which is constant slaughtering lol. We'll run like 2-3 miles, do combat drills, rifle PT, buddy carries/drags, we ran about a mile holding the 5 gallon jerry can's full of water and each one of us kept "dieing" lol you know the drill... then had 20 minutes to change over into uniform.

after Cpl's Coure I'll try to get this journal back up and goin..

[Khronos]

Originally Posted by ReSpAwN DeMoN

you have no idea how busy I been man...


I go to the gym every now and then.. hit it up real quick.. but don't really get on the web no more to post..


besides.. I been doing Cpl's Course which is constant slaughtering lol. We'll run like 2-3 miles, do combat drills, rifle PT, buddy carries/drags, we ran about a mile holding the 5 gallon jerry can's full of water and each one of us kept "dieing" lol you know the drill... then had 20 minutes to change over into uniform.

after Cpl's Coure I'll try to get this journal back up and goin..

Ya ya I know how it can be. Only reason I checked in was I was gonna start my own log just to keep track of my **** since its hard to do since lifting schedules get so ****ed up on a day to day basis.