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  1. #1
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
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    Drarm's Training

    Well, I began training in 1997, but started to lift in 2008.I had to take a break from lifting when I was in Iraq. I have gotten lazed and the doc said to stop lifting because it was put too much pressure on my eye. In 2011 the doc gave my clearance to lift again and my wife wanted to lose some weight, so we started to lift together. My training is different then most. I don't have a set routine, but I'm disclipine enought to carry myself through exhaustion.
    Right now its a 5 day single muscle:
    chest, back, abs, arms with shoulders, legs. Since I have more time to fail each muscle group I have taken sat and sunday for rest.

    I should have started this along time ago ( the Journal )

    Little about me:

    I join the Army in 97, I was a 45B Small arms & artillery repairer.
    Made SSG became 45K Tank Turret Mech. Got out of the miitary in 2008, started to work for the military as a Civillian, NOT A Contractor. I'm a weapons tech now.
    Last edited by drarmament; 07-01-2012 at 09:15 AM. Reason: adding stuff
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  2. #2
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
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    Yesterday was chest day.:

    175 with 30 pounds (15LBS each side) of chains flat bench 5 X 5
    145 with chains 5X5
    incline Cable fly 50Lbs 10x3
    decline Cable Cross overs 65 10X3
    decline bench 185 with chains 8X2
    Flat bench lift from half way up 135 failure X 1 (close grip, then to wide grip)
    Push Ups didn't count
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  3. #3
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Didn't lift today, Had to take the little daughter to the dentist. Tomorrow will be back day.
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  4. #4
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Today was back day. Took my preworkout wife started to hit the ellipitical, watch youtube fitness motivation, felt really good.

    Start off with deadlifts

    warm up with bar.
    190 1X12
    230 1x5
    250 1x5
    275 1x3
    305 1x3
    285 1x5
    Bent over rows
    140 1x12
    210 3x5
    lat pull down
    140 3x12
    sitted rows
    140 3x12
    Pull ups
    3x5

    Know time for post work out shake.
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  5. #5
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Did a little bit of abs and stretching the body out.
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  6. #6
    Registered User Jtbny's Avatar
    Join Date: Jul 2011
    Location: New York, United States
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    Welcome to the journals and good luck. Do you have any specific goals?

    Also, thank you for your service.
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  7. #7
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
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    Originally Posted by Jtbny View Post
    Welcome to the journals and good luck. Do you have any specific goals?

    Also, thank you for your service.
    No Justing staying in shape, I love to lift and put stress on to the body. I was in the Army as a Soldier, Now just a Army Civillian,

    My goal is not to be Executive Size.
    Last edited by drarmament; 07-04-2012 at 05:03 PM.
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  8. #8
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Today is arms and shoulder

    Shoulder pressed
    sitted: 125 3X5
    standing: 135 2x3
    Raises 45 3X8
    front raises 25 3x8

    TRI
    Skull Crushers 65 3X10
    Tri pull downs 70 3X12
    Tri Kick back 50 3X8
    BI
    Barbell Curls 75 1X6
    95 1X3
    75 1X5
    Preacher Curls
    70 3X10
    Fore arm
    Finger rolls 65 3X12
    Wrist curls 55 3X10

    My nutrition is
    Chicken or fish and rice everyday, with kimchee.
    Supp
    Protein
    Pre workout
    MV
    Last edited by drarmament; 07-05-2012 at 04:02 PM.
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  9. #9
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Today was legs day, Its my favorite day.
    Squats ( Box)
    Warm up with bar and 185
    225 1 X10
    255 1X7
    275 1X5
    295 1X5
    310 1X3
    315 1X2
    Squats (Front)
    135 1X10
    155 1X8
    175 1X5
    Calve Raise
    225 3X15
    Good Mornings
    115 3X8
    Leg Press with Smith Machine 90 degrees
    160 3X10
    Leg Extentions
    90 3X20
    Hamstring Curls
    60 3X12

    Today, I'm going to spoil myself with a PAPA Murphys Big Murphy's stuff pizza.
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  10. #10
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Today is a rest as well as Sunday. I'm thinking about cutting out sodium out of my foods
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  11. #11
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Pumping the chest up today:

    warm up bench press
    185 1X3
    205 1x3
    205 1x5
    225 1x3
    205 1x4
    Inclines
    135 1x12
    165 3x5
    Decline flys
    60 on each side
    1x20
    85 2x12
    incline cable flys
    45 eachside 3x12
    push ups mix wih so decline press
    175 3x4
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  12. #12
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    I just realize I missed my 1 week break, I'll guess I'll take it now. Every 2 months I take a break for a week so I don't over train.
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  13. #13
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
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    Half way through this break
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  14. #14
    TACOM Armament LAR drarmament's Avatar
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    Back at it, Doing dynamic effort training for 1 month now. Today was back

    deadlifts warmed up
    185 + mini band 1X3
    225 + mini band 5x3
    185 + min band 1x5

    bent over rows
    185 4x5

    lat pull downs
    135 4x12

    t-row
    30 + mini band 3x5

    pull ups
    5x10
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

    http://www.iron-sanctuary.com/forums/index.php
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  15. #15
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Did abs today:

    Weighted crutches 45lbs 5X5
    Standing obliques 45 5X5
    Laying leg lifts 5X5
    pikes 5X5

    Stretches Full body.
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

    http://www.iron-sanctuary.com/forums/index.php
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  16. #16
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    today was arms, I do shoulders with the arms too

    Over head press
    4X5 95 plus chains
    shoulder raises to the sides
    45 3x12
    shoulder raises to the front
    24 4 x8
    Triceps
    dips elevated on the bench with body weight
    3x25
    skull crushers with chains
    25 4x12
    close hand bench
    65 with chains 3x12
    Biceps
    barbell curl
    65 with chains 3x10
    preacher curls
    70 3x5
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

    http://www.iron-sanctuary.com/forums/index.php
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  17. #17
    Registered User kashkoush's Avatar
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    Stats: 5'2", 117 lbs
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    here i am i just read it , understood alittle bit (am a newbie) ,the prob if i wanna do these workout i don't have cables ,can't do lat pulldowns, seated rows, i only have db and bb , ummm i don't know how to work that out! but thanks for the info
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  18. #18
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
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    Originally Posted by kashkoush View Post
    here i am i just read it , understood alittle bit (am a newbie) ,the prob if i wanna do these workout i don't have cables ,can't do lat pulldowns, seated rows, i only have db and bb , ummm i don't know how to work that out! but thanks for the info
    Don't worry about cable stuff, when I first started I just used the barbell and bench, I write something uo for on this week, that might help
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

    http://www.iron-sanctuary.com/forums/index.php
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  19. #19
    Registered User kashkoush's Avatar
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    thanks, i 'll follow u here
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  20. #20
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Today is legs,

    Squats with chains
    190 with chains 8X5
    front squats with chains
    110 5x5
    standing calve raises
    200 4x5
    stiff leg deadlifts
    135 with chains 4x5
    leg curls
    60 3x30
    ham curls
    25 3x25
    lungs
    135 3x8
    calve raise no weight
    3x25

    My ham curls are tri set with the lunges and calve raises.
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  21. #21
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Chest day

    Flat Bench
    115 with Chains 5X5

    Incline Bench

    95 with chains 5X5

    Decline Bench
    115 with chain 5X5

    Push up 3x15

    Cable flies
    50 3x15

    cable cross overs

    50 3x12
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  22. #22
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Today is backs;


    Deadlifts

    225 with mini band 5x3

    Bent over Rows

    185 3x8

    lat pull downs 130 3x12

    rows 100 3x12

    Shrugs 165 3x15

    pull ups 3x10

    I'm smoked from the bands
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  23. #23
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Yesterday was abs

    Today was arms, Did feel good since the heat was kicking outside the motorpool
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  24. #24
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Today was legs

    Squats with chains
    230 6x8
    Calve raises
    230 4x12
    Lunges
    95 4x15
    squat jumps
    3x20
    sitted calve raise
    45 3x30
    leg curls
    70 3x25
    hamstring curls
    25 3x33
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  25. #25
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    I though I was going to get the case of the mondays, but didn't I would cheat meself

    Bench press with chains
    145 8x3
    incline
    100 5x5
    flies 50 3x10
    cable cross over
    65 3x10
    Push up
    3x amap
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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  26. #26
    TACOM Armament LAR drarmament's Avatar
    Join Date: Mar 2009
    Location: Junction City, Kansas, United States
    Age: 37
    Stats: 5'8", 177 lbs
    Posts: 2,117
    Rep Power: 1268
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    Back day

    deadlifts with monster mini bands
    235 8x3
    bent over rows
    205 4x5
    shuggs
    225 3x5
    lat pull downs
    165 3x12
    pull ups
    3x8

    The bands fails you really quick.
    "Armament for Peace"

    We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness!

    내가 널 지켜 사랑해!

    네, 반은 한국어,하지만 내 친구들은 날 비밀 아시아 사람 전화

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