EL MAGNIFICO'S JOURNAL o'LIFTING!

FitRugbyDude · 09-11-2005, 06:15 AM

Greetings and Salutations!

Spent a lot of time on here the past few days so I decided to go ahead and post a journal. Wish I had started in February when I first started lifting here in Iraq so I could see long term progress.

My goal right now (for the next 6-8 weeks) is to continue gaining muscle mass by lifting heavy weights for low reps, doing very little cardio. I intend to do this while not significantly altering my current bodyfat levels.

Upon completion of my heavy phase, I will transition to a more all-around "fitness" oriented routine in order to prepare me for redeployment back to the states. During this phase I will focus on higher-rep routines (nothing above 12-15 though). I will also increase my cardio and integrate some kettlebell lifting in order to push my metabolism.

On the nutrition front, there isn't a whole lot I can do. Given the small size of my camp, the food choices are limited. By limited I mean, I either eat what the cooks make for breakfast, lunch, and dinner, or, I don't eat. While I could attempt to cut out or cut down on carbs, it would, quite frankly, be foolish to do so given the number of hours a day that I work and the physical demands of my job. So there, I have just given myself the proper excuses to keep eating bread!

In the supplementation arena; I have been taking Animal Pak and Animal Stak2 together. This week will be the third week that I have been taking these supplements, and, as per the directions, I will cease taking them for one week before I start my next cycle (assuming of course, the next cycle gets here in the mail in time). I will also be adding Uni-Liver (also produced by Universal) with the next stack and will start taking some L-Glutamine and Creatine. Hmm, I should probably invest in some Whey as well, but, quite frankly, gaining muscle/weight has never been an issue. Toward the end of the deployment, I will be looking for supplements that will focus on increasing my metabolic rate in order to burn the most calories and cut fat, while maitaining as much of the muscle I have built up as possible. Still looking for candidates in this area.

Prior to my going on leave in July, I did a quick max-out one day with the following results:

Flat Bench Press = 285/2reps
Deep Knee Bend Squat = 335/2reps
Stiff-Legged Deadlift = 425 (w/belt)

My goal for the end of this heavy cycle in these three areas is below:

Flat Bench Press = 325
Deep Knee Bend Squat = 405
Stiff-Legged Deadlift = 495 (w/belt)

I do not generally use a belt, gloves, or knee-wraps. I am going to start using a belt on the deadlifts now that I am repping over 315. I had to make my own chalk by having one of my interpreters go buy some chalk sticks on the economy and then I crushed them up in a Gladware using one of my 1-pood kettlebells.

My current height/weight and approximate BF are; 5'9", 230lbs, 23-25% BF (the only technique currently available for measuring BF is waist/neck tape algorithim). I will probably have to buy some calipers.

So, here we go!

FitRugbyDude · 09-12-2005, 11:35 AM

Summary of today's workout (broken down by set x rep x weight):

Bench
4 x 3 x 235 No issues. (My bench workouts are progressive, each week I increase 5% based off of the max that I did in July. I started the cycle doing 8 sets of 3 at 55% of my max weight. I got the concept for this workout from an interview with Ryan Kennelly off of another website (he bench presses over 800lbs). As per his program, this week I drop to 4 sets from 8. I do the sets with only a minute alloted per set (including rest). Next week I will give each set a 2 minute duration.)

Dumbbell Incline Bench Press
5 x 5 x 85 Started the set with 85lb DBs, way too light, did 10 reps. Progressed to 90s for one set and then completed rest of sets with 95s.

Dumbbell Pullover
3 x 10 x 85 Good

Dumbbell Flyes
3 x 10 x 35 Good, damn weak ass shoulder

Skull Crushers
5 x 5 x 85 No sweat

Dips
2 x Failure...only got 6 on each...smoked now.

That's it for today! Cardio tomorrow...yuck.

Have a good'un!

FitRugbyDude · 09-15-2005, 06:25 AM

Yesterday's work.

Deep Knee Bend Squats:
4 x 3 x 285 No problem

Front Squats:
5 x 5 x 135 Nice and deep

Standing Barbell Bicep Curl:
3 x 10 x 85 No problem

Seated Dumbbell Hammer Curl:
3 x 10 x 45

Dumbbell Negative Preacher Curls:
5 x 5 x 60

Calf Raises (Smith Machine):
4 x 25 x 225 No Problem

All in all, not a bad workout. Making the drop down from 8 sets of 3 to 4 sets of three has been huge. I think I probably could've gone another week with the 8, but, this is the way the program is laid out, so, Ima gonna follow it!

FitRugbyDude · 09-16-2005, 10:39 AM

Here is today's back workout.

Stiff Legged Deadlift:
4 x 3 x 335 Not a problem. The first two sets, the weight went up like a rocket. However, after that, the chalk proved insufficent. My grip kept slipping and I had to readjust after the second rep on the third and fourth set.

Good Mornings:
5 x 5 x 135 Easy...nice warm down after the DLs.

Standing Upright Row:
3 x 10 x 115 No problems. Last set squeaked them all out.

Seated Dumbbell Presses:
3 x 10 x 60 No sweat...might go up next week.

Bent Over Barbell Rows:
5 x 5 x 155 Surprisingly easier than last week!

Dumbbell Shrug Dropset/Dumbbell Shoulder Front Raises Supersets:
3 x 10 x 100/75/50/15 These are done by doing 10 shrugs with 100lb DBs, droping to 75s for 10, dropping to 50s for 10, and then immediately doing 10 front raises with 15s. No rest on the drops, minute or two rest between sets.

Not a bad workout. The bar slipping on the DLs pissed me off. The chalkboard chalk sticks are a lot finer when ground up than standard lifting chalk, but, it's all I can get here in Iraq.

Cardio tomorrow.

FitRugbyDude · 09-20-2005, 10:16 AM

Yesterday's workout:
Flat Bench:
4 x 3 x 250 Easy

Incline Dumbbell Bench Press:
1 x 10 x 90
1 x 5 x 90
1 x 5 x 95
1 x 5 x 100 No problems...next week I'll just try and focus on doing 5 sets of 5 with the95s.

Dumbbell Pullovers:
3 x 10 x 90 No problem.

Dumbbell Flyes:
3 x 10 x 35 Damn shoulder

Skull Crushers:
5 x 5 x 85 No problem...add 5 pounds next week.

Looking good.

Cardio tomorrow.

FitRugbyDude · 09-25-2005, 06:24 AM

Posting this late. Couple of busy days. Wasn't able to do the whole workout, so, I hit the important points.

Deep Knee Bend Squat:
4 x 3 x 305 Not bad

Front Squats:
5 x 5 x 135 Not bad

Calf Raises:
4 x 25 x 235 Easy

Felt like I was cheating, but, hey, duty called. Had to go.

FitRugbyDude · 09-25-2005, 06:30 AM

Tough couple of days, workwise. Better late than never with the workouts.

Stiff Leg Deadlift:
4 x 3 x 355 Good. First week using a belt. Not bad. No grip slippage this week.

Good Mornings:
5 x 5 x 135 No problem

Standing Upright Row:
3 x 10 x 115 No problem

Bent Over Barbell Row:
5 x 5 x 175 Good

Seated Dumbbell Shoulder Press:
3 x 10 x 60 Need to go up next week

Dumbbell Shrug Dropset/Shoulder Raise Superset:
3 x (10 x 100)(15 x 75)(20 x 50)(8 x 15 front raises) Feel it!

FitRugbyDude · 09-26-2005, 10:33 PM

Chest Day:

Flat Bench Press:
4 x 3 x 265 Not bad

Dumbbell Incline Press:
5 x 5 x 95 Did ten for the first set. Made the third, only got 4 on the fourth. I think next week I'll start with 90s and bump up to 95 early.

Dumbbell Pullover:
3 x 10 x 90 Tough

Dumbbell Flyes:
3 x 10 x 35 Good

Skull Crushers:
5 x 5 x 90 Good

Tricept Pushdowns:
3 x Burnout

FitRugbyDude · 09-29-2005, 01:03 AM

Had to rush a little today...busy with Iraqis all day and didn't want to miss chow. Still managed to get a good lift.

Deep Knee Bend Squats:
4 x 3 x 325 Damn my face looked red in the mirror. Think I popped something. Was hard, but, went up easier than I expected.

Front Squats:
5 x 5 x 135 Every weak I am getting deeper on these. I am also getting more dynamic and fell like I am practically jumping up. Not going to increase the weight just yet, and, when I do, it won't be too much...want to focus on regular squats for now:

Hack Squats:
1 x 10 x 135
1 x 6 x 185
1 x 8 x 185 Don't have a hack squat machine, so, have to squat holding a bar behind my legs...weird feeling. Scraped up the calves, but, I'll get better at em.

Calf Raises:
4 x 25 x 225 Burn it baby!

Damn was I smoke afterwards! Sweet a$$ sweet.

FitRugbyDude · 10-05-2005, 04:51 AM

Chest Day:

Flat Bench Press:
4 x 3 x 280 Good, went up without any spot whatsoever

Dumbbell Incline Press:
5 x 5 x 90 Good

Dumbbell Pullover:
3 x 10 x 90 Good

Side Shoulder Raises:
3 x 10 x 20 Good Subsitituted these for flyes to help improve the shoulders for benching

Skull Crushers:
5 x 5 x 90 Good

Tricept Pushdowns:
3 x Burnout

Had to skip Friday's Deadlift workout due to missions. Turned out to be a blessing in disguise. Gave me some much needed rest as I was starting to get burned out on this program. Only a couple more weeks to go and then I switch to focusing on losing fat.

FitRugbyDude · 10-08-2005, 06:10 AM

Good lift today, tested out my new Tommy Kono knee bands. Felt good, but, legs were sweatin!

Deep Knee Bend Squats:
4 x 3 x 345 Pretty good, but, only got 2 on the third set, went for 3 on the fourth set and had to dump the weight. Strangely, my pecs hurt, but, not my legs. Weird...

Front Squats:
5 x 5 x 135 Good

Hack Squats:
Had to cut these for time.

Calf Raises:
4 x 25 x 225 Burn it baby!

Smokin lift!

FitRugbyDude · 10-08-2005, 06:14 AM

Medic said I might have strained my intercostal on the squats...however the hell I managed that. Gave me some Naproxen. Felt ok, so, thought I'd give back a try.

Stiff Leg Deadlift:
4 x 3 x 395 Got first 3 sets. Last set got 2.

Good Mornings:
5 x 5 x 135 No problem

Standing Upright Row:
Couldn't do, chest hurt.

Bent Over Barbell Row:
Couldn't do.

Seated Dumbbell Shoulder Press:
3 x 10 x 65 No sweat.

Dumbbell Shrug Dropset/Shoulder Raise Superset:
3 x (10 x 100)(15 x 75)(20 x 50)(8 x 15 front raises)(5-8 x 15 side raises) Feel it!

FitRugbyDude · 10-22-2005, 06:39 AM

Chest Day:

Flat Bench Press:
4 x 3 x 295 First set went up fine. Second set needed an two finger spot about 4 inches above the chest on the third rep. Third set only got two. Switched over to bottom-position benches (off the pins) with 275 for 4 more reps.

Dumbbell Incline Press:
5 x 5 x 90 As the saying goes, too easy. Last two sets with 95s.

Dumbbell Pullover:
3 x 10 x 90 Good

Skull Crushers:
5 x 5 x 85, 90, 95, 95, 105 (w/the long bar) Good

Tricept Pushdowns:
3 x Burnout

Been slacking off on the journal entries...gotta keep it up.

FitRugbyDude · 10-22-2005, 06:42 AM

These past two weeks have sucked for lifting. Between all the damn extra security missions we did for the elections last week and one of the dudes I work with being sick this week, my whole schedule has been tanked. To add insult to injury, last night, half-way through my squat routine, the damn power went off in the gym. I would've finished with the emergency lights, but, there was an electrical fire and they kicked everybody out. I'll try and get in there again tonight. Further more, I had volunteered to be a Controlled Labs tester for Red Acid and got cut. Can't catch a break...

Hola Bola · 10-22-2005, 11:55 AM

Hey man, I just wanted to stop in and say keep up the good work!

I spent 14 months based in Taji, so I know what you're going through with the unpredictable schedules and all the other BS that goes along with being in Iraq.

That sucks that you're at a small camp though. The guys at Camp Victory (BIAP), Anaconda (Balad), and Taji have it made. What kind of unit are you in?

Best of luck to ya, keep your head down!

FitRugbyDude · 10-23-2005, 02:57 AM

Quote:

Originally Posted by Hola Bola

Hey man, I just wanted to stop in and say keep up the good work!

I spent 14 months based in Taji, so I know what you're going through with the unpredictable schedules and all the other BS that goes along with being in Iraq.

That sucks that you're at a small camp though. The guys at Camp Victory (BIAP), Anaconda (Balad), and Taji have it made. What kind of unit are you in?

Best of luck to ya, keep your head down!

Hey Hola, thanks for the stop-by. I am actually in the "real" Balad. The best way to describe Anaconda's location is to compare it to Dallas-Fort Worth Airport...no where near Dallas. I am on FOB Paliwoda, which is, without giving out too many details, about 500m x 500m. Yeah, that small. Yet they manage to squeeze all of us on hear. I am an artillery officer but currently do a lot of work with the Iraqis as a LNO. Very frustrating. As for the unit, I am currently attached to a Cavalry Squadron.

While the gym facilities aren't all that great (there are only 3 treadmills for several hundred people) they have everything you need, power rack, barbells, dumbbells, weights. I see that you list your location as Missouri...are you a reservist? What is your MOS? Shout at you later dude and thanks again for stopping by.

FitRugbyDude · 10-23-2005, 03:09 AM

Well, after the electrical fire in the gym yesterday, decided to give squats another go.

Squats:
3x135, 3x225, 1x315, 1x345, 1x365, 1x375, 1x385 (had to dump it halfway up)
Generally, felt good. First time doing squats with a belt. Felt a little strange, definitely more secure. Only used it on the 345 and higher reps.

Bottom Position Squats:
1x135, 1x225, 1x275, 1x315 Badass!
Dude, these are an ass kicker. Got them out of "Dinosaur Training" by Brooks Kubik. Going to start transitioning to these from now on. Unfortunately, the actual power rack was broken, so I had to use the old-school squat rack and put weight plates underneath the legs to raise it a few inches (still a bit too low, but, no worries). Man, those were freaking tough! Almost didn't get the 315, dropped it once, which, actually allowed me to settle the bar better on my traps. Actually couldn't wear a belt because it was too hard to get low enough to get under the bar with one. Highly recommend these after you've been doing some low-rep/heavy-weight stuff for a while.

Standing Barbell Curls:
1x45(bar), 1x95, 1x115, 1x135, 1x145 Singles rock! That was tough. Barely got the 145. Probably cheated way too much. Next time I'll do a couple sets of singles with the 135 instead until I am rock solid on form. Again, Dinosaur Training is a nice change/addition to my routine.

And, that was it. All the squats though, the routine still took an hour.

FitRugbyDude · 10-27-2005, 02:20 AM

Really took a hard look at my log and decided I have been on this program way too long. Starting to transition to some stuff I picked up from Dinosaur training. Also started doing more cardio this week in order to get used to running 3-4 days a week like we do in the states. Here's the workout I did:

Stiff-Leg Deadlift:
5 x 1 @ 135, 225, 315, 405, 455 (no issues, got all egotistical and tried for 475, got it past my knees but couldn't lock out all the way)

Clean + Press:
5 x 1 @ 135, 155, 175, 185, 195 (been a while...for the first three I actually did a clean, front squat, press, brought the weight down behind the neck, squat, behind the neck press, and put it back down...last one I had to do a push press to get it up)

1-Arm Dumbbell Snatch (each arm does sets)
5@65, 4@70, 3@75, 2@80, 1@85, 1@90, 1@100 (didn't get the left arm on the 100s...more a coordination problem than anything)

1-Arm Rolling Thunder Deadlifts (all held for 10 seconds with each hand):
45, 55, 70, 80, 90 (Dude, those really work the hell out of your grip! I have had the rolling thunder and the eagle loops for months, but, use the Eagle Loops a lot more...I like to do pull-ups with them. Think I'll use the RT every week now.)

Between the DLs and the Snatches, I was freaking soaked with sweat. Scared away half the gym goers with the snatches. Think I was due for a change. Still feel it a little bit two days later.

FitRugbyDude · 10-28-2005, 11:31 AM

Switched over from my previous routine to a new one today. Incorporated a lot of Dinosaur training stuff in. Heavy singles.

Parallel Squats:
3 Warmup Sets 5 x 135, 5 x 185, 5 x 225
5 x 275
4 x 315
3 x 325
2 x 335 (put on belt)
1 x 355

Bottom Position Squats (same as last week):
1 x 135
1 x 185
1 x 225
1 x 275
1 x 315 (Crushed it! Far easier than last week)

Hise Shrugs - Power Style (from Kelso's Shrug Book):
2 x 8 x 225 That is a new feeling. Will take some gettin used to.

Standing Barbell Curls:
1 x 45 (bar)
1 x 95
1 x 115
1 x 125
1 x 135

Farmers Walk:
3 laps of the gym (50 paces) with 75 pound DBs. Held for 1.5 laps before first drop. Held for another .5. Finished with 1 full lap.

Damn, that was a kick ass workout.

FitRugbyDude · 10-31-2005, 01:20 AM

Bench:
1 x 5 x 135 (Warmup)
1 x 5 x 185 (Warmup)
1 x 5 x 205 (Warmup)
1 x 5 x 225
1 x 4 x 235
1 x 3 x 255
1 x 2 x 275
1 x 1 x 295 (Tough)

Bottom Position Bench:
1 x 135 (Demo rep for some mullets)
1 x 185
1 x 205
1 x 225
1 x 255
1 x 275 (Got it....barely)

Bench Shrug:
2 x 8 x 185 (This will take some getting used to...straight outta Kelso's Shrug Book)

Dumbbell Pullover:
5 x 5 x 95

Eagle Loop Pullups:
2 x 8

The gym was a little crowded, so, when a guy I know was about to start his benching, I invited him and another to try my workout (albeit with lighter weights). They were open for a challenge....but, I don't think they'll do it again next week. Those Bench Shrugs take some getting used to...shoulders are sore now. Good workout all around.

FitRugbyDude · 11-01-2005, 11:57 AM

Stiff Leg Deadlift:
1 x 140
1 x 230
1 x 320
1 x 410
1 x 460
-Increased 5 pounds on all sets. 460 went up nicely.

Clean and Press:
1 x 140
1 x 160
1 x 180
1 x 190
1 x 200
-Not too shabby, think I'll hold the 200 for one more week.

1-Arm Dumbbell Snatch:
1 x 5 x 70
1 x 4 x 75
1 x 3 x 80
1 x 2 x 85
1 x 1 x 90
1 x 1 x 100
-Got the 100 with both arms this week, although the left was shaky at the high point of the pull.

Rolling Thunder 1 Hand Deadlifts:
5 x 10seconds x 90
-I friggin love these.

Not a bad week. The rolling thunder always brings dudes out of the woodwork to test their grip.

FitRugbyDude · 11-05-2005, 01:17 AM

Full Squat:
1 x 5 x 135 (warmup)
1 x 5 x 185 (warmup)
1 x 5 x 225 (warmup)
1 x 5 x 280
1 x 4 x 320 (put on Tommy Kono Knee Bands)
1 x 3 x 330
1 x 2 x 340 (belt)
1 x 1 x 360
-Sticking with the 5 pound increases a week. Not bad today.

Bottom Position Squat:
1 x 140
1 x 190
1 x 230
1 x 280
1 x 320
-No problems....just a lot of grunting.

Hise Shrugs:
2 x 8 x 225 Good

Standing Barbell Curls:
1 x 50
1 x 100
1 x 110
1 x 120
1 x 135
-Got about half way up and then started doing the lean back to curl the rest of the way

Farmers Walk:
3 laps of gym with 75 pound dumbbells
-Got 2.5 this time before dropping.

All around, not a bad day. Think I popped a blood vessel cause my face is kinda pink today.

FitRugbyDude · 11-09-2005, 05:51 AM

Busy past couple of days, trying to get back on schedule:

Bench:
1 x 5 x 135 (Warmup)
1 x 5 x 185 (Warmup)
1 x 5 x 205 (Warmup)
1 x 5 x 225
1 x 4 x 235
1 x 3 x 245
1 x 2 x 255
1 x 1 x 275 (Shoulder hurting)

Bottom Position Bench:
1 x 1351 x 185
1 x 205
1 x 225
1 x 275 (Got it....barely)

Bench Shrug:
1 x 10 x 135
1 x 08 x 185
1 x 06 x 225

Bench Lockouts:
1 x 185 x 30 seconds
1 x 225 x 20 seconds
1 x 275 x 15 seconds
1 x 315 x 15 seconds

Dumbbell Pullover:
1 x 5 x 90
4 x 5 x 100 (Good)

-No takers this week to workout with me. Felt a bit weak, haven't been eating or sleeping well, and, with the weather change, slacking on my water consumption. No worries.

FitRugbyDude · 11-12-2005, 02:52 PM

Stiff Leg Deadlift:
1 x 145
1 x 235
1 x 325
1 x 415
1 x 465
-Increased 5 pounds on all sets. 460 went...dare I say it...easily?

Clean and Press:
1 x 145
1 x 165
1 x 180
1 x 190
1 x 200
-Not too shabby, need to work on form on the clean portion.

1-Arm Dumbbell Snatch:
1 x 5 x 80
1 x 4 x 85
1 x 3 x 90
1 x 2 x 95
1 x 1 x 100
-Didn't get the 100 with the left...banged my left fore-arm pretty bad on the 2nd lift of the 95s.

Pull-Ups
3 x 8

Not a bad week. Forgot my damn RT to do grip work...did a few pullups instead.

FitRugbyDude · 11-14-2005, 05:09 AM

Full Squat:
1 x 5 x 135 (warmup)
1 x 5 x 185 (warmup)
1 x 5 x 225 (warmup)
1 x 5 x 285
1 x 4 x 325 (put on Tommy Kono Knee Bands)
1 x 3 x 335 (belt)
1 x 2 x 345
1 x 1 x 365
-Sticking with the 5 pound increases a week. Not bad today.

Bottom Position Squat:
1 x 145
1 x 195
1 x 235
1 x 285
1 x 325
-Getting harder!

Hise Shrugs:
2 x 10 x 225 Good

Rack Walkouts:
2 x 30 seconds x 405
-Next week I'll increase weight and decrease time.

Farmers Walk:
3 laps of gym with 75 pound dumbbells
-Got 2.25 this time before dropping.