Team Scivation Lean Mass Workout

[ArmyCowboy01]

I have been hanging around this board for a while and I contacted Derek at Team Scivation. I am in the US Army and deployed to Iraq till sometime in Feburary 2009.

Today is the first day on the workout, I have not been in the gym lifting for about 4 weeks. So we will see how that goes today, since today is back and traps. Also going to try to stick to the diet that Derek sent me the bast I can. The problem is that being deployed to Iraq its not easy to stick to a diet. The reason for this is we are pretty much told what we are eating lol. But Derek has given me a lot of examples so we will see.

I will post pictures as soon as I can find someone to take them for me. We dont have mirrors in our rooms and the ones that are in the bathroom down that hall are crappy.

Here is todays workout plan, I will post how the workout went later. Because of the way we run things here my workout time is after I get off for the night.

Monday:

Deadlift: 295lbs 2X6-10

Pull-Up: Body Weight 2X6-10

Bent Over Rows: 135lbs 2X6-10

BB Shrugs: 135lbs 2X6-10

DB Shrugs: 45lbs 2X6-10

For my Cardio, Derek said for me to keep running.

Some of these weight might seem light and that is because I have never done those exercises before. So I will post the weight that I do after I am done with my workout.

I also have a question for those of you working with Derek. He sent me the excel spread sheet, I am not sure what it means by Skinfold Site, Pectoral, Abdomen, Quadricep. Can anyone help me here please.

[LayzieBone085]

Big time deadlift numbers to start it out my man, i wish you the best of luck.

I also have to respect your decesion to support our country in time of war over in Iraq. I think everyone at Team Scivation thanks you for that! Be safe and best of luck bro. Know that I am always here for you!

[ArmyCowboy01]

LayzieBone085 thank you for the support and it is my honor to server our country.

Well i can normally do 345 for 5 reps, so I figured 295 will be good to start off with. If it is to heavy I will cut the weight down so I do not hurt myself.

Wednesday is legs and I normally do 365lbs for 10 reps, I am going to cut that down to 315lbs and see how it feels.

Like I said the biggest thing I am afraid of is not being able to stick to the diet since they change the menu daily. We normally don't know what we are having till the morning of. But hell that might not even be the same. For example today was chili mac and fried chicken. I got in there and they had no fried chick but Beef Stew instead.

[LayzieBone085]

Bro you have to do what you have to do. You can only give what you can. You are doing a damn good job serving our country, and now your trying to perfect a diet and workout plan on top of it.

Give it everything you have and just do work! I wish you the best bro.

[ruga buga]

Big deads you have there, good luck with your training and diet

Thats dedication to be working your ass off even though you are over there, props to you.

[Beast]

Originally Posted by ArmyCowboy01

I also have a question for those of you working with Derek. He sent me the excel spread sheet, I am not sure what it means by Skinfold Site, Pectoral, Abdomen, Quadricep. Can anyone help me here please.

The skinfolds are way to meaure bodyfat%. You will need calipers to do those. If you don't have calipers don't worry about it

[ArmyCowboy01]

Beast cool I was not sure how that worked. I will leave those blank on my spread sheet.

Yesterdays workout went pretty good, was probably one of the best I have done since I started lifting. I did all the weight that I had listed, except I dropped the dead lift from 295lbs to 275lbs. Being out of the gym I could feel the 275lbs, I still did both my sets and also completed the full reps on each set.

Today is a off day but I will be doing my cardio after I get off work tonight. Wednesday is chest and shoulders, so we will see how that goes unless I can find a workout partner. I will let you all know what my workout is and also how it went.

[LayzieBone085]

Ull be good to go with or without a workout partner. The tri-Phase kicks ass and I had the most success coming off of that program when I started with Team Scivation back in March. Just wait till the 12 weeks are over. Its like you have started lifting all over again. Its really a damn good program.

[ArmyCowboy01]

Well today was Chest and Shoulders workout and after taking 4 weeks off from the gym do to work schedule I could feel the lose of strength. So when you read these numbers just remember this is a month of no weight training just running 5 days a week.

Flat Bench - 135lbs x 10 reps
135lbs x 7 reps

Incline DB Press - 30lbs x 10 reps
30lbs x 10 reps

Dips - 10 reps
7 reps

Machine Shoulder (Military) Press - 70lbs x 10 reps
70lbs x 9 reps

DB Side Lateral - 20lbs x 10 reps
20lbs x 10 reps

Cardio - Slow 3 mile run at 8 min pace.

Next chest and shoulder workout I am going to go up 5lbs on both my DB workouts. I am also concentrating on doing the exercises correctly so I can get muscle memory and also get the best workout I can.

I am taking the Xtend during my workout, my workout from Team Scivation says to take 4-8 scoops depending on weight during my workout. I weight 182lbs and that means I need to take 6 scoops. I know it says 16oz of water for 2 scoops. How much water do I mix in for 6 scoops of Xtend?

Thank you for the help.

[LayzieBone085]

Get a 1L bottle, or a half gallon container and throw your scoops in there and fill it, when it starts getting to about half full refill it again.

I usually take a shaker bottle (blender bottle) throw my scoops in there with water sip on it and do what I said above. Whatever works best and easiest for you man.

No need to hang your head on the numbers remember we all start somewhere. From here on out there will only be progress, remember this, just keep putting in the work and beleiving in yourself. Its all we can ask out of you bro.

Keep doing what you do best in serving our country. We all appreciate what you do.

[ArmyCowboy01]

LayzieBone085 thanks for the info about the Xtend. I have a Bodybuilding.com shacker bottle that I use.

[LayzieBone085]

Originally Posted by ArmyCowboy01

LayzieBone085 thanks for the info about the Xtend. I have a Bodybuilding.com shacker bottle that I use.

that will work, im guessing that will hold about 20 oz of liquid, using 4 scoops will create a STRONG flavor, you may want to try a 1L bottle, or just keep refilling the Shaker bottle depending on how much you drink during a session.

Names Bob by the way!

[ArmyCowboy01]

Bob thanks for the info.

Danny

[AusPower]

Keep it up man, the strength will come back, I know it's especially difficult given you are in the army and deployed overseas, but eat, eat, eat (according to the diet of course ), and as long as you train properly and with motivation (which it seems you are), the results will definitely come.

Lean mass + Tri-Phase = Win!!!

[ArmyCowboy01]

AusPower thanks for the motivation and the help. I am doing the best I can the thing that sucks is we only get three means. So I eat a lot of fruit between meals like Derek suggested on my workout.

I went to the medical station today and had them use the calipers for my body fat. This is what the came up with, the doctor measured each spot 3 time for an average.

Pectoral - 10.5mm
Abdomen - 21mm
Quadricep - 18mm

According to the spread sheet I am at 15.6% body fat and I have 28.4lbs of body fat at 182lbs. Not to bad so far, I will post up on Sunday what I am at after a week.

[ArmyCowboy01]

Well I did my leg workout for the first time in a month on the Tri-Phase program. My legs definitely got a good workout today.

Squats 275 x 10
275 x 10

Stiff Leg Dead lifts 215 x 10
215 x 8

Leg Press 180 x 10
180 x 10

Leg Extensions 140 x 10
140 x 10

Leg Curls 125 x 10
125 x 10

Tomorrow I have arms and calves, we don't have any type of calves equipment here so I will figure something out.

[LayzieBone085]

Stand on some steps and do calf raises. Hold the bar on your back like your doing squats and do calf raises (Barbell Calf Raise),

Have someone sit on your back and bend over and do Donkey Calf Raises.

Leg Press Calf Raises (keep the feet on the bottom of the machine)

I hope this helps

Your squats numbers ROCK!

[ArmyCowboy01]

Bob thanks for the props on my squats, but they went down 90lbs is the 4 weeks that I took off. But I will be back up there again before I start phase 2.

Oh I forgot to add the the Apple Xtend is WAY better then the Grape.

[LayzieBone085]

prob because you have a sweeter tooth! glad you enjoy it.

[ArmyCowboy01]

Sorry I have not posted in a week, we just got back to were we have internet and a gym. Just my luck the gym is closed till Monday and will be closed on the Weekends as well. So I am going to start week 2 over on Monday since I was out and about for all of week 2.

[LayzieBone085]

Originally Posted by ArmyCowboy01

Sorry I have not posted in a week, we just got back to were we have internet and a gym. Just my luck the gym is closed till Monday and will be closed on the Weekends as well. So I am going to start week 2 over on Monday since I was out and about for all of week 2.

Things happen and life goes on bro! Just get back at it when possible.

[ArmyCowboy01]

Well it has been awhile since I posted but i have been home from Iraq for about 5 months now. My working out got put on hold because I ripped out my rotator cup and almost had surgery because of it. I have been going to physical therapy for the last 5 months and just got cleared by the doctor to go back to the gym. Having to start over is going to such and I am going to have to start off really light to get my strength back up. The one thing the doctor told me I cannot do is military press any more so I need to find a replacement exercise for it. I will keep you all updated on my progress and how the shoulder feels as well.

[ArmyCowboy01]

Can someone tell me a good replacement exercise for the military press?