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  1. #1
    Motivator LiL USMC BBer's Avatar
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    Respawn Demon's Workout Log

    For those of you that remember me I'm gonna hit it up again. Not as intense as before unfortunatly but hey.

    Right now I'm 5'5" just over 140LB's.

    The diet is real ****ty nothing I can really do about it due to the fact that I'm limited to chow hall food and what little food I bring in the barracks.

    Diet
    Meal1: (chow hall) same thing everyday 3 Egg Whites, 1/2 cup oats, 2 glasses 1% Milk /w scoop whey, and an apple.

    Meal2: Can of tuna fish, 2 slices of wheat bread

    Meal3: (chow hall) today I had chicken breast, string beans, two pears and a bowl of 1% cottage cheese

    Meal4: pwo shake - 50G dextrose, 40G whey, 10G creatine

    Meal5: (chow hall) today I had roast turkey, corn, bowl of cottage cheese, an apple

    Meal6: can of tuna, 20 fish oil caps

    Meal7: 2 scoops muscle milk


    Back/Biceps

    Deadlifts
    95X10
    135X6
    185X4
    225X2

    Pull ups
    BWX12
    BWX7
    BWX4

    DB Rows
    75X12
    85X8
    100X5

    DB Curls
    35X10
    40X5

    DB Spider Curls
    25X6
    20X8

    Like I said with the diet. Not much I can do. And it really sucks considering we PT alot also. The workout today felt nice too. Had a good pump going on in my lats. Gonna start adding weight to the pull ups.
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  2. #2
    Eats dogg crapp. hepennypacker52's Avatar
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    Good to see you back bro!

    Nice lookin' workout, get dem deads up.
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  3. #3
    Round 10 w/ Jose Cuervo BRADP3's Avatar
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    Good to have you back RD, dont talk to hepenny, he has to start working out again before we talk to him again
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  4. #4
    My Custom User Title waitlifter82's Avatar
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    *subscribes*

    good to see you back
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  5. #5
    there is no offseason mivi320's Avatar
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    Nice to see you back at it, RD.

    I'll be following.
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  6. #6
    there are no shortcuts sword chucks's Avatar
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    Welcome back bro
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  7. #7
    Round 10 w/ Jose Cuervo BRADP3's Avatar
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    BRADP3 is offline
    Did you start out as an E-3, I have that option, but I think Im going to pass...I saw somewhere you did some JROTC ****. You think I should do this 2 week course and start as E-3? I really dont give a ****
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  8. #8
    Motivator LiL USMC BBer's Avatar
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    No I went in as a contract PFC (E-2). I'm now an E-3 though. Through time in grade/service of course. Now the next rank I'm actually gonna have to work for.

    We're having problems here at the base cause of the hurricane that's comming in. We're being (80% chance) evacuated to another Marine Corps base to get out of harms way. Which means for the next week I'm gonna be surviving on MRE's and no working out. Tomorrow was gonna be my chest day too! AND I FORGOT TO BUY GLUTAMINE!

    Diet
    Meal1 - (chow hall) 3 egg whites, bowl of grits, an apple, 2 glasses of 1% milk, 1 scoop whey

    Meal2 - (chow hall) fried catfish, two pears, bowl of cottage cheese

    Meal3 - (chow hall) veal, bowl of cottage cheese, one pear

    Meal4 - can of tuna fish, 20 fish oil capsules

    Meal5 - 2 scoops muscle milk

    *comments*Not exactly the best diet in the whole world like I said but I'm doing what I can. Actually I was out of bread and tuna so I was in a bit of a problem there. Bread and tuna is saving my ASS!!! As soon as I have the capability of cooking my own food and not living the barracks life oh man...
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  9. #9
    Herk Jesin's Avatar
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    Nice seeing ya back into the swing of things. Been awhile....
    Team Scivation

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  10. #10
    Motivator LiL USMC BBer's Avatar
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    LiL USMC BBer is offline
    Yes it sure has been a while. I'm so glad to be back. I know that mentally I am starting to change back to the "bodybuilding" attitude that I used to have.

    Like I remember if I went a few hours without food I would get irritable and see myself shrinking. This morning hundreds of us Marines were staged in an ordinence hanger for like 6 hours waiting for the word if we were evacuating or not cause of the hurricane. I was getting all pissy cause I wanted to hit the gym! and I couldn't! SO they finally gave us libo for the day and I hit the gym and broke myself the **** off.

    Diet

    Meal1 - (chow hall) 3 egg whites, bowl of oatmeal /w sweetner, 2 glasses 1% milk /w one scoop whey, an apple, multivitamin

    Meal2 - (chow hall) chicken pot pie, carrots, a pear, bowl of cottage cheese

    Meal3 - 46G whey protein, 50G dextrose, 5G creatine

    Meal4 - (subway) 6" chicken breast sub on wheat bread, lettuce, tomato, pickles, olives, green peppers

    Meal5 - (subway) " "

    Meal6 - can of tuna, 2 slices wheat bread

    Meal7 - 2 scoops muscle milk

    Workout: Chest/Triceps

    Incline DB Bench
    25X15
    50X6
    65X12
    70X7
    70X6

    Chest Dips
    BW+45X12
    BW+70X8
    BW+90X5/BW+45X8 <~~Dropset

    Pec Fly Machine
    155X12
    175X12
    185X8
    200X3

    Double overhead DB Extension (standing)
    45X15
    55X10 <~~super strict slow form

    Tricep Pushdowns (V-Bar Attachment)
    130X4
    180X8 <~~Dropset
    130X10 <~~Dropset
    90X12 <~~Dropset

    *comments* Definitly a really good workout. I'm not sure if I wanna keep the double overhead db extensions though. What do you guys think of this movement?

    The dips went really nice, however on that last set I turned it into a drop set cause when I had the two plates doing the reps I felt like a tingling feeling in my elbows while pushing myself back up. Then on that 5th rep I felt a piercing feeling in one of my elbows. So I cut the weight off. WHat do you guys think was the deal with that!? I don't wanna blow ****ing joints out. Dips are the best. And I'm finally useing weight that I used to use before I stopped working out. Finally caught up to where I was on that movement..

    Had a really nice pump goin on that triple dropset for tricep pushdowns though.



    Also... what are your opinions on subway? I know its better then nothing, but as a daily thing? Cause sometimes its my only option ESPECIALLY when I'm literally starving for calories. But the quality of the chicken I'm not sure about that.
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  11. #11
    My Custom User Title waitlifter82's Avatar
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    IMO, drop the dips. Too much tension in your joints (elbows and sternum). So some decline db/bench press for a replacement.

    Yes, subway's not the great, but it might be best in a bad situation. The chicken breat has more then 20 ingredients in it, and the 'ww bread' is not whole wheat. Check out the nutrition forum for detials (they are all anti-subway, lol)
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  12. #12
    Motivator LiL USMC BBer's Avatar
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    LiL USMC BBer is offline
    Sorry I haven't been able to post for the past 2-3 weeks. We got evacuated for hurricane katrina a few weeks ago and the internet has been out in the barracks.

    Diet

    Meal1: (chow hall) 3 egg whites, bowl of grits, 2 glasses 1% milk /w one scoop whey, an apple, a pear, and a multivitamin

    Meal2: Can of Tuna, Two slices of wheat bread

    Meal3: (chow hall) Roast Turkey, brocolli, bowl of cottage cheese, two pears

    Meal4: 50G Dextrose, 46G Whey Protein, 5G creatine

    Meal5: (chow hall) Veal, string beans, bowl of cottage cheese, two pears

    Meal6: can of tuna, 15 fish oil capsules

    Meal7: two scoops muscle milk


    Workout: Chest/Triceps

    Incline DB Bench
    25X15
    55X5
    75X11
    80X3.5
    70X7

    Chest Dips
    BW+45X15
    BW+70X10
    BW+90X5 > +45X6 > BWX7 <==Dropset

    Pec Fly Machine
    175X10
    185X10
    200X10
    215X6

    Double Overhead DB Extensions (standing)
    60X15
    65X9

    Tricep Pushdowns (V-Bar)
    180X10
    200X8 > 140X12 > 110X15 > 80X20 <==Dropset

    *comments* Was a good workout. I had good form on everything.

    I like to work legs out on friday's cause that gives me a few days rest between leg day and PT on monday morning at 0445. However this week we have some kind of motivational run for all the Marines at NAS Pensacola. And this is on saturday at 0800. Which means I can't sleep in on saturday morning. Not like it matters cause I have duty this weekend anyway.
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  13. #13
    Motivator LiL USMC BBer's Avatar
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    Today was a little different

    Diet

    Meal1: Doughnut, Bagel /w Cream Cheese, an apple and a bottle of water

    Meal2: Orange and a Bananna

    Meal3: Chicken breast, bowl of cottage cheese, green beans and carrots and two pears

    Meal4: can of tuna fish, two slices stoneground wheat bread

    Meal5: chicken, spinage, bowl of cottage cheese, two pears

    Meal6: can of tuna fish, 10 fish oil capsules

    Meal7: two scoops muscle milk

    Workout: Cardio

    5K Charity Run

    *comments* Usually we get the weekends off. But this weekend we had to wake up at 0400. And do a 5K (3mile) charity run downtown. We woke up and they mustered us at around 0415 and gave us some chow. I had a bagel, cream cheese, a doughnut and a bottle of water. I would have eaten some bread and tuna in the barracks I didn't know that's all we were gonna get. We didn't start the run until 0800. Then after the run I was limited to two pieces of fruit. As soon as I got back to the barracks my normal diet resumed.

    It was a REAL slow pace. I was basically trotting along on my tippy toes. Which REALLY aggravated my shin splints. They felt all inflamed. It almost felt like they did over a year ago before boot camp. But I'm smarter now and know how to stretch properly. It just doesn't feel right even now.


    http://www.childrensrun.org/

    We are at the left of the picture in the green.
    Last edited by ReSpAwN DeMoN; 09-17-2005 at 05:08 PM.
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  14. #14
    Motivator LiL USMC BBer's Avatar
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    ah... its so great to be back in the gym!

    Diet

    Meal1: 3 egg whites, two cups 1% milk /w one scoop whey, bowl of oats, 1 slice wheat bread, bananna, peanut butter, a pear, multivitamin

    Meal2: two slices wheat bread, can of tuna fish

    Meal3: 50G dextrose, 46G whey protein

    Meal4: chicken enchalada, bowl of cottage cheese, brussel sprouts, two pears

    Meal5: can of tuna fish, two slices wheat bread

    Meal6: roast turkey breast, pea's and onions, bowl of cottage cheese, two pears

    Meal7: can of tuna fish, 10 fish oil capsules

    Meal8: two scoops muscle milk

    Workout: Shoulders

    DB Shoulder Press
    25X15
    40X5
    60X9
    60X4
    60X6
    50X8

    Side Raises
    20X15
    25X10
    15X12
    10X15

    Rear Raises
    30X15
    35X10
    40X8

    DB Cuban Rotations
    10X10
    10X10
    10X10

    *comments* All the excersizes felt real good except for the second heavy set of db presses. I lost my grip and almost dropped the db so I went for another set cause I said it felt weird, then just dropped the weight to make sure form was perfect and everything was solid, so that explains the numerous amounts of sets.
    Last edited by ReSpAwN DeMoN; 09-18-2005 at 05:16 PM.
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  15. #15
    Registered User Gaz[]v[]atrix's Avatar
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    Nice workout, looks like your doing real well... Diet looks clean, I'm sure though with all the running and stuff you'll get a away with a little cheating here and there on your diet...
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  16. #16
    there is no offseason mivi320's Avatar
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    Nice work!
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  17. #17
    Motivator LiL USMC BBer's Avatar
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    THanks guys, I appreciate the comments.

    I'm hoping to get my squat and deads up. But its hard cause my legs don't get MUCH recovery time compared to my upper body. I'll do what I can..

    Tomorrow morning at 0445 is PT. I was talking to one of the Sergeants and he said we are gonna get slaughtered. Then I heard through the PFC underground that we are probably just gonna play football. I wouldn't mind not running for a change cause somewhere down on my right lower leg is really bothering me. Not sure what it is.. hope its nothing serious. On a scale from 1-10 its probably a one. SO maybe its just me having sand in my clit. :-)
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  18. #18
    Motivator LiL USMC BBer's Avatar
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    Been a lil busy haven't had time to post recently.

    Diet

    Meal1: 3 egg whites, two glasses 1% milk /w one scoop whey, bowl of oats, a pear, multivitamin

    Meal2: can of tuna fish, two slices stoneground wheat bread

    Meal3: baked chicken, string beans, bowl of cottage cheese, two pears

    Meal4: two slices wheat bread, can of tuna fish

    Meal5: 50G dextrose, 46G whey

    Meal6: chicken enchalada, bowl of cottage cheese, two pears, spinage

    Meal7: can of tuna fish

    Meal8: two scoops muscle milk

    Workout: Back/Biceps

    Deadlifts
    95X10
    135X6
    185X4
    225X2
    265X1

    Pull ups
    BW+10X9
    BW+25X3
    BW+10X5
    BWX4

    T-Bar Rows
    90X10
    135X8

    BB Rows
    135X10
    155X10
    155X10

    BB Shrugs
    185X15
    225X12
    275X8

    DB Curls
    40X8
    45X3

    Hammer Curls
    30X12

    Behind the back BB wrist curls
    75X10
    95X6

    *comments* Today was a good workout, but very disorganized, I was trying to some new (OLD) movements. Trying to change the routine a bit, so it was different. But overall it was a very effective workout.

    The Staff Sergeant in charge of us got really mad at us. One of the Marines decided not to show up for mando-PT. Also decided to not show up for mando-study. He's a ****back Marine anyway. Today he said to us and I quote. "You all don't wanna stay for mando study? Good you can all come in everyday.. oh you don't wanna show up for mando PT?? YOUR ALL ON MANDO PT until you learn to pull your ****ing heads out of your asses!"

    This means instead of having PT every monday and wednesday morning at 5AM. I have PT mon-thurs. Tues and Thurs we have long beach runs and buddy carries in boots and utes (utility trousers and boots). Which means I have to eat more to make up for the extra lost calories..
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  19. #19
    Doesn't Know Jack Sh*t TheSardaukar's Avatar
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    Thumbs up

    Subscribed. This is intriguing, you are going through hell and lifting at the same time. Props, and all of my respect to you, my friend. Good luck, and God Bless.
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  20. #20
    Motivator LiL USMC BBer's Avatar
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    Well not hell but sometimes PRETTY DAMN CLOSE lol

    Diet

    Meal1: 3 egg whites, bowl of grits, two glasses 1% milk /w one scoop whey, one pear, multivitamin

    Meal2: two slices of bread, can of tuna

    Meal3: roast turkey, pea's and mushrooms, bowl cottage cheese, two pears

    Meal4: 50G dextrose, 46G whey

    Meal5: roast turkey, spinage, bowl of cottage cheese, two apples

    Meal6: can of tuna

    Meal7: two scoops muscle milk

    Workout: Chest/Triceps

    Incline DB Press
    25X15
    55X5
    75X12
    80X4
    70X6

    Chest Dips
    BW+45X12
    BW+70X10
    BW+90X6

    Pec Flyes
    175X12
    185X12
    200X10

    Reverse Grip Bench
    95X12
    115X12

    Overhead DB Extensions (standing)
    60X12
    60X12

    Tricep Pressdowns (V-Handle)
    185X10 > 130X12 > 90X15 <==Dropset

    *comments* Very nice workout. The reverse grip bench felt really good on the triceps. I didn't know what weight to use so that's what I used for now.

    I'm thinking of trying more weight on both incline presses and chest dips. Those are going really well. I wanna increase the reps first on those heavy sets. So I might just not do as many reps with the lighter weight sets, it probably just wears me down.

    Me and a buddy of mine are gonna try to "tactically aquire" a digital camera to have a little pose down. I'm gonna try and get some pics up. THAT or next time I come down to visit my parents/friends I'll borrow a digital then. I got the cam phone on my cell but I don't know how to get those pics on the internet. BUT that just might work if I find out.
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  21. #21
    Motivator LiL USMC BBer's Avatar
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    Well I'm broken off again.. haven't worked legs out in a while.. I'm handicapped as a mofo!

    Diet

    Meal1: 3 egg whites, 2 cups 1% milk /w one scoop whey protein, bowl of grits, one slice wheat bread /w a bannana and peanut butter, one pear, multivitamin

    Meal2: two slices wheat bread, can of tuna fish

    Meal3: chicken fajita's /wo the tortilla, carrots, bowl of cottage cheese, two apples

    Meal4: two slices wheat bread, can of tuna fish

    Meal5: 50G dextrose, 48G whey protein

    Meal6: beef, corn, bowl of cottage cheese, two pears

    Meal7: can of tuna fish, tbsn flax oil, 5 fish oil capsules

    Meal8: two scoops muscle milk

    Workout: Legs

    Squats
    95X15
    135X5
    165X8
    165X8
    135X12

    Front Squats
    95X10
    95X10
    95X10

    Leg Press
    485X10
    575X7

    Stiff-Legged Deadlifts
    135X10
    155X10
    155X6

    Standing Calf Raises
    220X15
    230X15
    230X15

    *comments* Its so pathetic!! I'm gonna get my squat back up. I think most of my problem was my lower back doesn't have the endurance that it used to. So I'm thinking on my back/bicep day's I'll hammer my lower back after deadlifts and bb rows. Or should I just wait for it to catch up with the rest of me.

    Today my legs are sore as a mofo... jesus christ.

    So anyway.. I don't know if this is funny or not I guess its a good thing... a VERY good thing. But it sucks. I tried on my alpha blouse yesterday (the green coat for the service uniform). AND I DIDN'T FIT IN IT!! I needed to breathe out all my air and had a buddy close the buttons for me and even then I couldn't breathe and I couldn't bring my arms forward short of ripping the back seams apart. After finally getting the buttons close it looked like they were gonna rip and I had trouble breathing in it. I guess that means I put on quite a bit of size since boot camp. All though I don't see it. But then again no body see's themselves improving.

    I got this bodyfat caliper tester thingy. ANd I pinch the flab of skin above my right hip bone and it says I have 9.5% bodyfat. I don't think that's accurate. It was a 20 dollar item. I guess I'll get pictures up here soon and find out what you think my bf is.
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  22. #22
    My Custom User Title waitlifter82's Avatar
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    I find goodmornings to be one of the best exercises to get your squat up...... except of course, squats
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  23. #23
    there are no shortcuts sword chucks's Avatar
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    great workouts, you muist be a lot bigger! Thats what will happen to me after football I hope
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  24. #24
    there is no offseason mivi320's Avatar
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    Awesome inclines.
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  25. #25
    Motivator LiL USMC BBer's Avatar
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    LiL USMC BBer is offline
    I appreciate the comments.

    waitlifter I used to do goodmornings before my little break. They were really good. I'll give them a shot again on my next leg day.

    Diet

    Meal1: 3 egg whites, 2 glasses 1% milk /w one scoop whey, bowl of oats /w sweetner, an apple

    Meal2: two slices wheat bread, can of tuna fish

    Meal3: 50G dextrose, 48G whey protein

    Meal4-?: [/I]Reserved for editing[/I]


    Workout: Shoulders

    DB Shoulder Press
    25X15
    40X5
    60X12
    65X8
    65X5

    Side Raises
    25x15
    25x12
    25x8

    Rear Raises
    35X15
    35X15
    35X10

    DB Cuban Rotations
    10X10
    10X10
    10X10

    *comments* I got a huge jump in strength on the shoulder presses. Still had good form and got a decent amount of reps in. When I used to workout before the break my delts were my strongest/best looking muscle group.

    I worked out my legs on friday afternoon here we are sunday morning and I'm still sorer then ****. I have PT tomorrow morning. I'm really thinking of trying to workout my legs thursday morning, before we form it up. Cause I need an extra day's rest. I'm gonna be slaughtered tomorrow morning and I really have this feeling it'll effect leg growth if I'm running on sore muscles and/or increase the risk of pulling something or injurying myself.
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  26. #26
    Motivator LiL USMC BBer's Avatar
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    LiL USMC BBer is offline
    Haven't had time to post in a few days. So here's two day's worth of workouts.

    Workout: Back/Biceps

    Deadlifts
    45X10
    135X6
    185X2
    225X4
    275X1

    Pull Ups
    BW+10X9
    BW+10X6
    BW+10X3
    BWX5

    BB Rows
    135X10
    155X10
    175X8

    DB Rows
    70X12
    80X10
    100X6

    BB Shrugs
    225X10
    225X10
    225X10

    DB Curls
    40X8
    40X4

    Hammer Curls
    30X10

    *comments* Workout was good but couldn't train biceps completly and couldn't do forearms at all considering forearms became full of blood and locked up completly. I mean ****.. I needed to drink my PWO shake with two freakin hands!!

    Workout: Chest/Triceps

    Incline DB Press
    30X15
    60X5
    80X10
    85X3
    80X2

    Chest Dips
    BW+70X10
    BW+90X6
    BW+90X5

    Pec Dec Flyes
    200X10
    215X8
    235X5

    Reverse Grip Bench
    115X12
    135X8

    Overhead DB Extensions
    65X15
    70X10
    75X5

    Tricep Pressdowns (V-Bar)
    185X10 > 140X12 > 90X15 <==Dropset

    *comments* Really good workout, I was hoping to get a TAD bit more reps with the 85's, but I guess not. They just to heavy. I might stick with the 80's for now.
    The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
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  27. #27
    there are no shortcuts sword chucks's Avatar
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    solid workouts bro!
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  28. #28
    Get Diesel Or Die Trying Younglifter16's Avatar
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    welcome back meng , I didnt see this journal, how have things been man?
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  29. #29
    there is no offseason mivi320's Avatar
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    Awesome workouts! Keep it up, RD.
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  30. #30
    Banned Brego's Avatar
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    great workout... your diet on the first page looks really good too.
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