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04-04-2013, 04:54 AM #181
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04-04-2013, 09:15 AM #182
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04-07-2013, 01:08 AM #183
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
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04-07-2013, 07:08 PM #184
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04-07-2013, 09:23 PM #185
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
lots of stuff to tell yah the truth, getting over the half way hump in this deployment, so yeah just taking it day by day, lost like 5 LBS last month, but my stregnth gains are still good, they arent decreasing anyways, Ive been busy truthfully, but just trying to get over this hump...:/
D1
Flat 190 x 11/4s
Almost back to 205 again after new grip, Going 195 next D1
Incline, 135 x 10/10's Light work
Dips BWx 24/12/6's
OH Ext 90x11/4s
PU/CU 100 Reps
Been doing BW pu/cu everyday, just to see how I like it, once i start feeling fatigued Ill cut back. Have a great day! Ill tryActive Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-08-2013, 10:46 AM #186
Love reading the progress Adam. We're about the same size so I like to track your progress. How many calories you on a day?
August 2023:
BW: 194
B: 315 x 3, 225 x 14 (PR: 335)
S: 315 x 2, 225 x 18 (PR's)
DL: 405 x 1 (PR); Trap Bar DL: 405 x 1
OHP: 185 x 3 (PR), 135 x 16
Chins: 22(PR) Pushups: 83 (PR: 101)
1 Mile: 6:45 (PR: 5:52)
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04-08-2013, 12:17 PM #187
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04-08-2013, 08:59 PM #188
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
Thanks fellas I appreciate the support, my Macros are all over the place due to limited supplies and what not, but I know this week I have been at about 1900, but I should be eating like 2600, so Its starting to become a struggle, but once the deployment is over it will be good,
I have made huge gains tho so im happy!Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-09-2013, 04:16 PM #189
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04-09-2013, 09:10 PM #190
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
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04-10-2013, 05:28 PM #191
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04-10-2013, 08:59 PM #192
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04-12-2013, 05:04 AM #193
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
Still got strep, sinus is clogged, and im snifflin so much my ears are starting to hurt...fml, on the bright side im buying a new car and my delt feels 100%,
Im going to attempt to do D1 today.....190x12 hopefully, I want to get back to 205 again...Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-13-2013, 07:09 AM #194
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
D1 / Madcows Hybrid
145x5
180x5
210x5
245x5
265x5@8
8-2-4 reps left
9 - 1-2 reps left
10 - failure
D1
Flat bench
195x9/4s
Easy, almost back to original with new form
Dips
10LBS 10/5's
Concentrating on dept not weight, better burn IMO
PU
BW x 10/4s
still running this everyday, form not weight.....
Volume is moderate due to lack of exercises, but Im slowly getting back in it
Here is my new Split
D1+ Heavy Madcow Squats
D2
Moderate Mad Cow Squats + accesory work
D1
D2+ Light Mad cow squats
PU CU - Not sure what else yet...
Rest
Seeing how my squat 1rm is lacking, and I plan on powerlifting in October, I need to prep for it, This is my hybrid, hate if you likeActive Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-13-2013, 08:24 AM #195
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04-13-2013, 08:29 AM #196
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04-13-2013, 08:36 AM #197
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
D1 - Chest, Front delts, triceps AND madcows squats
D2 - Rear delts, Biceps, back
D3 - Madcow squats, (I apologize for getting the intensity wrong on madcows, Im still new to the spreadsheet.
D1 - Repeat
D2 - Mad Cow Squats Final day of madcow for squats
D3 - Rest / accessory work
rest
Repeat, I will follow the template as close as I can , but sometimes availability of a computer is kinda bad because of the locations im currently at, but I will use we its available.Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-13-2013, 08:47 AM #198
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04-13-2013, 08:53 AM #199
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
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04-13-2013, 12:24 PM #200
Pencil, paper ? Good luck with your new setup Adam. My only concern would be the whole serving two masters. If you have power lifting as a goal, then working for powerlifting and the 1RM would be more helpful IMO...
I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
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04-13-2013, 09:15 PM #201
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
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04-14-2013, 01:50 AM #202
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04-19-2013, 10:43 PM #203
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04-21-2013, 12:30 AM #204
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
Back at the daily grind.
D1
Flat bench 185x8/4s
I easing my way back up to 195 :/
BW dips
10/4s slow steady contraction full ROM
incline bench
135x10/5s
light
Side lats
15DBS
13/5s
Pull downs
6 plates
10/4s
good to be back...for nowActive Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-24-2013, 01:48 AM #205
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
down 7 pounds from last month.......
Faurk it.....
PUxBWx13/4s
CUxBWx11/4s
PCx53x13/4s
KCx25x12x4s
RDx205x11x5s
Blah, bye.Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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