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.
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Thread: Drarm's Training
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07-01-2012, 08:01 AM #1
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
Drarm's Training
Last edited by drarmament; 07-01-2012 at 09:15 AM. Reason: adding stuff
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07-02-2012, 07:03 AM #2
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
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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07-02-2012, 03:23 PM #3
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07-03-2012, 03:41 PM #4
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
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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07-04-2012, 03:20 PM #5
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07-04-2012, 03:28 PM #6
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07-04-2012, 04:23 PM #7
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07-05-2012, 03:56 PM #8
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
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
MVLast edited by drarmament; 07-05-2012 at 04:02 PM.
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07-06-2012, 05:17 PM #9
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
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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07-07-2012, 11:56 AM #10
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07-09-2012, 04:30 PM #11
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07-10-2012, 03:11 PM #12
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07-13-2012, 02:58 AM #13
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07-17-2012, 04:35 PM #14
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07-18-2012, 04:06 PM #15
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07-19-2012, 03:46 PM #16
- Join Date: Mar 2009
- Location: Junction City, Kansas, United States
- Age: 46
- Posts: 2,067
- Rep Power: 1682
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
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07-20-2012, 07:16 AM #17
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07-20-2012, 10:00 AM #18
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07-20-2012, 12:46 PM #19
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07-20-2012, 03:46 PM #20
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07-23-2012, 03:13 PM #21
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07-24-2012, 03:30 PM #22
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07-26-2012, 05:12 PM #23
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07-27-2012, 04:58 PM #24
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07-30-2012, 03:47 PM #25
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07-31-2012, 05:18 PM #26
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