Sponge's Transformation Information Encapsulation

[algforcek]

Well with some jackass STEALING my written workout journal I figured I would have an electronic back up, just in case. In that journal I went from about 240 pounds to 199. I just weighed in last week and I was so damn happy to be under ?two bills?.

I like bodyspace but it?s a pain to enter workouts so I will do them here.

I am in Afghanistan right now so sorry, no pics at this time but I do have one of me at MAXIMUM density and I will post it, may the Lord bless you and keep you after viewing.

About me: I am in the military and my call sign is Sponge. Long damn story there.

Anyways, I was rear ended in a car accident and it really jacked my back up good. I am thankful to my Commanders who protected me when I could walk but no way in hell run. They then showed confidence in me to go to this assignment which I love. I know I belong here, I just want to shock the **** out of them when I go home.

So here is to all of us who are "doing the do", kicking ass, losing fat, and taking names.

VR
Sponge

[algforcek]

Woke up at 0900L and made my way to the gym. Weighed in at 199.

35 minute fatburn run. Heart rate between 130-140. Fine, I did bust the top once or twice.

Work 1430-2230L

Made way to the gym and arrived at 2315L.

60 minute fatburn run. Heartrate between 130-140 with several heart rate busts, no biggie.

[algforcek]

OFF DAY - I ate healthy

[algforcek]

Woke up at 0900L and made my way to the gym.

30 minute fatburn. Heart rate between 130 and 140 with no heart rate busts!

Work from 1430-2230L.

Made my way to gym by 2315L.

Mil Press
Warmup: 12x30
Set 1: 8x45
Set 2: 8x45

*tricept still aches, didn't push it up

Supersets of Lat pulldowns and Seated Rows
Warmup: 12x90
Set 1: 140x8
Set 2: 140x8
Set 3: 150x8
Set 4: 150x8

Squats
Warmup: Barx12
Set 1: 115x12
Set 2: 115x12
Set 3: 115x12
Set 4: 115x12

Leg Extensions
Warmup: 12x100
Set 1: 150x6
Set 2: 150x7
Set 3: 150x8
Set 4: 150x9

Leg Curls
Warmup: 50x12
Set 1: 110x6
Set 2: 110x7
Set 3: 110x7
Set 4: 110x4

Step Ups
Warmup: 15 each leg
Set 1: 15 each leg, 6kg dumbell each hand
Set 2: 15 each leg, 6kg dumbell each hand
Set 3: 15 each leg, 8kg dumbell each hand

Leg Press
Warmup: 12x160
Set 1: 8x290
Set 2: 6x380
Set 3: 6x380
Set 4: 4x430

Back Extensions
Set 1: 15
Set 2: 15
Set 3: 15

Not perfect, but its my favorite work out

[algforcek]

Abs and Fatburn Cardio

Supersets of incline sit-ups and broomstick twists
Set 1: 15 Incline Sit-ups with 5kg weight
40 Broom Stick Twists
Set 2: 15 Incline Sit-ups with 5kg weight
40 Broom Stick Twists
Set 3: 15 Incline Sit-ups with 5kg weight
40 Broom Stick Twists

Leg Raises
Set 1: 23
Set 2: 23
Set 3: 23

70 minutes on elliptical with heart rate between 120-140 with minor heart rate busts

My left triceps is still jacked. Doing broomstick twists it just pinged. It pisses me off but I am pressing. I am looking forward to Saturday when I weigh in. I plan to sleep and do HIIT in about 10 hours and tomorrow night, if all is well, is chest and biceps!

Weeeeeeeeee

[algforcek]

Was a great workout! Set a new personal best on bench (after accident) at 185!!!

Bench:
Warmup: 8x85
180 x 1
185 x 1
Set 1: 140 x 6
Set 2: 140 x 6
Set 3: 140 x 4

Incline DB Press
Warmup: 8kg x 10
Set 1: 16kg x 8
Set 2: 16kg x 6
Set 3: 16kg x 8

Flies (I went light because this is how I dorked up my tricept)
Warm up: 2kg x 10
Set 1: 6kg x 8
Set 2: 8kg x 8
Set 3: 10kg x 8

Preacher Curls
Warmup: 11.4kg x 15
Set 1: 16.4kg x 8
Set 2: 16.4kg x 9
Set 3: 18.4kg x 8

Hammer Curls
Warmup: 8kg x 10
Set 1: 14kg x 6
Set 2: 14kg x 6
Set 3: 14kg x 7

1 Arm Pully Curls
Warm up: 10lbs x 12
Set 1: 20lbs x 8
Set 2: 20lbs x 8
Set 3: 20lbs x 8

That is a fun workout for me. I like it a lot and I feel great afterwards. Comments?

[algforcek]

Recovery Day

[algforcek]

Was a great work out. My Traps, Lats, Back, and Legs are so sore, the good kind. JeNN, I need a massage! Here is what I did:

Barbell Shrugs
Warmup: 12 x 135
Set 1: 180 x 8
Set 2: 180 x 8
Set 3: 180 x 8

Seated Rows
Warmup: 12 x 80
Set 1: 130 x 6
Set 2: 140 x 6
Set 3: 150 x 6

Upright Rows
Warmup: 10 x 45
Set 1: 65 x 6
Set 2: 65 x 6
Set 3: 65 x 6

Wide Grip Lat Pulldowns
Warmup: 10 x 80
Set 1: 130 x 6
Set 2: 140 x 6
Set 3: 150 x 4
Set 4: 100 x 8

Squawts:
Warmup: 10 x 65
Set 1: 8 x 115
Set 2: 8 x 115
Set 3: 8 x 115
Set 4: 9 x 115

Leg Extensions
Warmup: 10 x 80
Set 1: 150 x 8
Set 2: 150 x 8
Set 3: 150 x 8

Leg Press
Warmup: 253 x 10
Set 1: 341 x 6
Set 2: 429 x 6
Set 3: 473 x 2
Set 4: 341 x 6

Back Extensions
Set 1: 15
Set 2: 15
Set 3: 15

Overall I feel great. Doing the upright rows my shoulders were very sketchy so I did not go heavy. I am also scared that I could re-injure my tricept. Anyways, I lost 2 pounds this week and I plan to lose more fat and gain more muscle!

RAWR
ANdrew

[algforcek]

Abs and Fatburn

Well my ab workout was pretty good. I felt the burn and had a good time but somehow I lost my heart monitor and the frigging sensors on all 4 ellipticals were broken so I have no idea whether I burned fat or muscle. Either way, I did 65 minutes and I feel pretty frigging good.

Incline Situps
Set 1: 15 x 5kg
Set 2: 15 x 5kg
Set 3: 15 x 5kg (needed a rest on 3rd set)

Super sets of Broomstick twists and knee lifts

Set 1: 20 four count twists - 35 knee lifts
Set 2: 20 four count twists - 35 knee lifts
Set 3: 20 four count twists - 28 knee lifts

65 minute cardio/fatburn. 768 calories.

All in all a good day. Hoping to call JeNN I want to look good in 135 days.

[algforcek]

Off Day

I ate well and my cheat meal was half a can of Haji Diet Coke (Tasted Like Crapola) and went for a 3 hour walk.

Just rested, took my suppliments, and worked a shift.

Talked to JeNN too, made life nice.

Until tomorrow,
ANdrew

[algforcek]

Just did 41 minutes of fat burn. Was nice. I am in immolation I think. I snuck on the scale and low and behold I am losing weight fast and I feel stronger.

Tonight will be my toughest workout ever. Switching it up a week early, but I think this is for the best.

See you tonight.

/flex

[algforcek]

Well, I was destroyed at work. I had no desire to work out at all. I ate right and carbed up for a big workout when I found out the soon to be ex bought a car in my name, is 2 months behind, and basically destroyed my credit while deployed in Afghanistan.

To top it off, I hurt someone I no **** actually care about. I am scared. I don't even feel like typing this up.

Anyways, this was my workout.

Barbell Shrugs
Warmup: 12x115
Set 1: 135x8
Set 2: 135x8
Set 3: 135x8
Set 4: 135x8
Set 5:135x8

Upright Rows
Warmup: 12x50
Set 1: 70x4
Set 2: 70x4
Set 3: 70x4
Set 4: 70x4
Set 5: 70x8
Set 6: 70x8
Set 7: 70x5

Wide Grip Lat Pull Downs
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8

Seated Rows
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8

I then did like 3 or 4 sets of leg presses with a lot of weight, but I do not even remember. By this point my mind was anywhere but in the gym.

[algforcek]

Maybe a day without you, Christ I hope not.

I did 16.5 miles on the elliptical, I want to run with you if you will let me.

[algforcek]

Was an awesome work out. Chest and Biceps. I am so damn sore. The good kind. I even did flies and the left triceps was g2w! (Good to work). I am way too tired to write up my workout now. I will edit this post tomorrow after some sleep.

PS JeNN, I am a better man because of you. I just wanted you to know that. ~Yours

Bench Press
Warmup: 12x95
Set 1: 8x125
Set 2: 8x125
Set 3: 8x125
Set 4: 4x125
Set 5: 4x125
Set 6: 4x125
Set 7: 4x125
Note: I set a new personal bench press best doing 1x190!!!!

Incline DB Press
Warmup: 12x10
Set 1: 8x12kg
Set 2: 8x12kg
Set 3: 8x12kg
Set 4: 8x12kg
Set 5: 8x12kg
Set 6: 8x14kg

Flies
Warmup: 12x6kg
Set 1: 8x10kg
Set 2: 8x10kg
Set 3: 4x10kg
I felt a ping in left shoulder area and called a KIO (knock it off). Still feel frigging great tho!

Preacher curls
Warmup: 12x12kg
Set 1: 8x22kg
Set 2: 8x22kg
Set 3: 8x22kg
Set 4: 8x22kg
Set 5: 7x22kg
I could not get that last rep, however, it was a 23 second fight before failure and I called it good.

Hammer Curls
Warmup: 12x10kg
Set 1: 8x14kg
Set 2: 8x14kg
Set 3: 8x14kg
Set 4: 8x14kg
Set 5: 8x14kg
I will probably step up to the 16kg on next work out. These are probably my favorite exercise, turns me on! LOL

Single arm pully curls:
Warmup: 12x10lbs
Set 1: 8x15lbs
Set 2: 8x20lbs
Set 3: 8x25lbs
Set 4: 8x25lbs
Set 5: 8x25lbs

I felt so damn good after this workout and yeah, I started an hour late, was so worth it tho!

[algforcek]

42 minute Fat Burn. Never exceed 140bpm and it felt great. Tonight will be abs and another fat burn run. I am not HIITing att. I want to lose weight but I do not want to burn muscle to do it.

When I got on the plane from Bagram to my base, I had to get on a scale:

226 zOMFG
192 this morning

RAGE ON!
SPonge

[algforcek]

Was a kick ass abs and cardio! God damn shame someone stold my iPod.

Knee Lifts:
Set 1: 25
Set 2: 25
Set 3: 25
Set 4: 25
Set 5: 25

Side crunches:

Set 1: 30
Set 2: 30
Set 3: 30
Set 4: 30
Set 5: 30

65 minute fat burn run FtW!

Talked to JeNN, always nice. Nice to have someone like that there pushing. Actually I was chasing but she is always getting away!

VR
SPonge

[algforcek]

No iPod, no problem.

42 minute fat burn run. Chased JeNN, she got away, I will catch her tho

VR
SPonge

[algforcek]

Thanks to TheDukeUSMC for unlocking my thread. This is what keeps me honest to be honest. I love it. Anyways, Afghanistan is Afghanistan. I am working hard but having fun.

Upright Rows
Warmup: 12x50
Set 1: 70x8
Set 2: 70x8
Set 3: 70x8
Set 4: 70x8
Set 5: 70x8

Wide Grip Lat Pulldowns
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 100x8
Set 4: 100x8
Set 5: 100x8
Set 6: 100x8
I felt I was hitting my bicepts harder than my lats, and form is everything; so I lightened up, slowed down, and I felt good, I did an extra set to make sure I properly exercised that muscle.

Seated Rows
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8
Set 6: 120x8

Shoulder Shrugs
Warmup: 12x115
Set 1: 140x10
Set 2: 140x10
Set 3: 140x10
Set 4: 140x10
I tried deadlifts with a shoulder shrug. Nope. Back was not happy.

Leg Extensions
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8
I need to bump this up next workout... Like 4 sets of 130x10.

Leg Curls
Warmup: 12x60
Set 1: 80x8
Set 2: 80x8
Set 3: 80x8
Set 4: 80x8
Set 5: 80x8
These are kicking my ass for some reason. I really struggle to finish. I will keep the same weight next week.

Leg Presses
Warmup: 115kgx12
Set 1: 140kgx8
Set 2: 140kgx8
Set 3: 140kgx8
Set 4: 140kgx8
Set 5: 149kgx8
Felt damn good... Feel the burn I could go heavier but this is roughly 60% of my max which is what I want to gain size, not necissarily strength.

Back extensions
Set 1: 15
Set 2: 15
Set 3: 15
With my back the way it is I am afraid to push it up here.

Step Ups
Set 1: 15xeach leg
Set 2: 15xeach leg
Set 3: 15xeach leg

Passed out, dead frigging tired and exhausted.

[dbluegoat]

Originally Posted by algforcek

Thanks to TheDukeUSMC for unlocking my thread. This is what keeps me honest to be honest. I love it. Anyways, Afghanistan is Afghanistan. I am working hard but having fun.

Upright Rows
Warmup: 12x50
Set 1: 70x8
Set 2: 70x8
Set 3: 70x8
Set 4: 70x8
Set 5: 70x8

Wide Grip Lat Pulldowns
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 100x8
Set 4: 100x8
Set 5: 100x8
Set 6: 100x8
I felt I was hitting my bicepts harder than my lats, and form is everything; so I lightened up, slowed down, and I felt good, I did an extra set to make sure I properly exercised that muscle.

Seated Rows
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8
Set 6: 120x8

Shoulder Shrugs
Warmup: 12x115
Set 1: 140x10
Set 2: 140x10
Set 3: 140x10
Set 4: 140x10
I tried deadlifts with a shoulder shrug. Nope. Back was not happy.

Leg Extensions
Warmup: 12x80
Set 1: 120x8
Set 2: 120x8
Set 3: 120x8
Set 4: 120x8
Set 5: 120x8
I need to bump this up next workout... Like 4 sets of 130x10.

Leg Curls
Warmup: 12x60
Set 1: 80x8
Set 2: 80x8
Set 3: 80x8
Set 4: 80x8
Set 5: 80x8
These are kicking my ass for some reason. I really struggle to finish. I will keep the same weight next week.

Leg Presses
Warmup: 115kgx12
Set 1: 140kgx8
Set 2: 140kgx8
Set 3: 140kgx8
Set 4: 140kgx8
Set 5: 149kgx8
Felt damn good... Feel the burn I could go heavier but this is roughly 60% of my max which is what I want to gain size, not necissarily strength.

Back extensions
Set 1: 15
Set 2: 15
Set 3: 15
With my back the way it is I am afraid to push it up here.

Step Ups
Set 1: 15xeach leg
Set 2: 15xeach leg
Set 3: 15xeach leg

Passed out, dead frigging tired and exhausted.

awesome workout man, keep at it and thanks for your service!

[algforcek]

I am not even posting my workout. Long story short, I shredded my right shoulder. Its ****ing gone. X-Rays are negitive but I need an MRI, I am not sure they have one of those in Afghanistan.

I can barely move my arm. I was doing so good too. Three months of "hauling the mail" right down the ****ter.

So, I get up this morning and weigh in... 193, that is four pounds this last week training so hard.

I am so depressed right now.

[algforcek]

I did 3 sets of 20 incline sit ups and rode the bike for an hour. Not optimal, but under the circumstances, I will take it.

I hope I do not have to leave Afghanistan.

[algforcek]

42 minute cardio fat burn on the elliptical... Thats right, screw the shoulder. I didn't use the handles, motionless arms, and I feel good.

Never once did I feel pain or even mild discomfort in the shoulder.

Tonight I will ride the bike (sitting still) for at least one hour.

Tomorrow I fly to Bagram to have my shoulder examined. I feel a lot better today than yesterday. I actually type without pain today, and that is a great sign

PS JeNN, you are awesome.

[algforcek]

65 minutes on the bike... 18 miles. The calorie counter is full of crap. I burned on calorie Anyways, I was in the fat burn zone most of the time and I feel good.

The devil tempted me to do a singe push up, I told him to die.

Tomorrow I fly to Bagram to have my shoulder examined. I am planning for the worst, being shipped to Germany for an MRI, but hoping for the best; being sent back to my base with a stern warning

VR
SPonge

[algforcek]

Only one workout today, legs. It was rough because I had to fly all over Afghanistan to get my shoulder looked at. As it turns out, I have a severely strained ligiment in my shoulder.

The doc had me do a bunch of movements and said if I wanted to go for an MRI I probably could. After a quick and resounding HELL NO I boarded a Blackhawk for my ride home. My workout was not the best. I was so worn out from flying... I made it happen tho.

Leg Extensions
Warmup: 12x80
Set 1: 130x10
Set 2: 130x10
Set 3: 130x10
Set 4: 130x10

Leg Curls:
Warmup: 12x60
Set 1: 80x8
Set 2: 80x8
Set 3: 80x8
Set 4: 80x8
Set 5: 80x8
Ok, my laying leg curls don't seem to be getting any easier while my extensions are. I do not like the fact that I am struggling with these since I want, and I know this sounds vain, a cute butt!

Leg Presses
I do not know the weights or reps, it was so late. I know I did a warm up set and 5 more with 4 or 5 more plates, but I did not count reps. I did feel it this morning.

I like you JeNN.

[algforcek]

Only one workout today as work sucks and I need to do a very long shift. However, I did bust out 65 minutes on the bike. Felt good after a leg work out. I hope it helps tone my arse. LOL

Anyways, the shoulder is going to be ok in 3-6 weeks. I was cleared to work biceps but I will not for at least one week. I do miss not working out my upper body.

I miss you JeNN.

Sorry I missed you this morning, work was silly fast and by the time it slowed down it was 7am your time!

[algforcek]

65 minutes on the bike on level 9. Heartrate was in the max fat burn zone for about 97% of the time. I feel great. I work legs tomorrow. I know I shouldn't, BUT I SO WANT TO WORK BICEPS TONIGHT!!!

The Doc said I could, I am debating. I want to win the contest. Damn Type A personality.

Anyways, back to work for me I am losing weight, feeling good, and I feel younger. Awesome

[dbluegoat]

Originally Posted by algforcek

65 minutes on the bike on level 9. Heartrate was in the max fat burn zone for about 97% of the time. I feel great. I work legs tomorrow. I know I shouldn't, BUT I SO WANT TO WORK BICEPS TONIGHT!!!

The Doc said I could, I am debating. I want to win the contest. Damn Type A personality.

Anyways, back to work for me I am losing weight, feeling good, and I feel younger. Awesome

great job! and thats always a plus cause getting old sucks

[cawiau]

hey bri, sorry I am late to the party!
I see you have all under control and know what you need to do to reach it! Best of luck and kick ass!

[algforcek]

65 minutes on the bike working on my masters. Good times to be had there!

[algforcek]

45 minutes of fat burn on the eliptical. Good low heart rate and no shoulder pain while exercising. Still hurts like hell to shave tho.

Tonight is legs and butt. Gonna blow it up!

VR
SPonge