Drarm's Training

[drarmament]

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.

[drarmament]

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

[drarmament]

Didn't lift today, Had to take the little daughter to the dentist. Tomorrow will be back day.

[drarmament]

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.

[drarmament]

Did a little bit of abs and stretching the body out.

[Jtbny]

Welcome to the journals and good luck. Do you have any specific goals?

Also, thank you for your service.

[drarmament]

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.

[drarmament]

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

[drarmament]

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.

[drarmament]

Today is a rest as well as Sunday. I'm thinking about cutting out sodium out of my foods

[drarmament]

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

[drarmament]

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.

[drarmament]

Half way through this break

[drarmament]

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

[drarmament]

Did abs today:

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

Stretches Full body.

[drarmament]

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

[kashkoush]

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

[drarmament]

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

[kashkoush]

thanks, i 'll follow u here

[drarmament]

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.

[drarmament]

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

[drarmament]

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

[drarmament]

Yesterday was abs

Today was arms, Did feel good since the heat was kicking outside the motorpool

[drarmament]

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

[drarmament]

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

[drarmament]

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.