flat bench: 190lbs 1x10, 1x9, waited 30 secs and did 1 more, 1x8 waited 30 seconds and did 2 more pullups: 7.5lbs 5x6chinups: 7.5lbs 6x5 BOR: 125lbs 3x10 Incline benchpress: 160lbs 2x10, 1x8 waited 30 seconds and did 2 more Shrugs: 3x10 190lbs Military Press: 3x10 110lbs standing tricep extensions 3x10 70lbs dumbell curls- 3x10 30lbsbarbell curls- 70lbs 3x10 lat pulldown(both grips) 3x12 all of it Not sure but i should be able to hit my set weights for my max 10's... only 10lbs more... 2 more sessions of 10's left.I'll be upping my calories in 2-3 weeks.I'm actually kinda ready to SD but I dont want to take a break because I know we'll be going back to the states soon and they'll be atleast 3 days in which i wont have a gym access so i'll use the time in manas/kuwait for my SD.
flat bench: 195lbs 1x10, 1x8, waited 30 secs and did 2 more, 1x7 waited 30 secs and did 3 more pullups: 7.5lbs 2x6, 3x4, 2x3 chinups: 7.5lbs 6x5 BOR: 135lbs 3x10 Incline benchpress: 165lbs 2x10 1x8 waited 30 seconds and did 2 more Shrugs: 3x10 195lbs Military Press: 3x10 115lbs standing tricep extensions 3x10 70lbs dumbell curls- 3x10 30lbs barbell curls- 70lbs 3x10 lat pulldown(both grips) 3x12 each
Yeah Buddy! Last day of 10's and I Got 205! flat bench: 205lbs 1x10, 1x7, waited 30 secs and did 3 more, 1x6 waited 30 secs and did 3 more... 30 secs and did 1 more pullups: 10lbs 4x5 1x3 waited a bit did 2 more, 1x2 waited a bit and did 3 more chinups: 10lbs 5x5, 1x4 waited a bit and did 1 more BOR: 140lbs 3x10 Incline benchpress: 170lbs 1x10, 1x7 waited 30 seconds and did 3 more, 1x6 waited 30 secs and did 4 more Shrugs: 3x10 195lbs Military Press: 120lbs 1x10, 1x7 waited 30 secs and did 3 more, 1x6 waited 30 secs did 4 more standing tricep extensions 3x10 75lbs dumbell curls- 35lbs 3x10 barbell curls- accidentally did 85lbs for 1 set of 10.... was pretty hard noticed my mistake, fixed it and did 2x10 75lbs lat pulldown(both grips) 3x12 each EDIT: Trying to figure out whether I want to stick to the schedule and do 205 for 4x5 today or go to the next weight, 210.... will workout in a couple of hrs. cant wait My NCO got injured during a combatives class with the ANA. He ended up winning and got it splinted by the medics here who told him he needed an xray so the next day he flew to get it xrayed and it was pretty broken. He requires some surgery+screws in his hand The reason i posted that was we had to pack his stuff up(most of it) since he wont be coming back and he had 2 scales... i weighed myself and i've gained 25lbs this year. And I can run now so i wonder how much i weighed when i wasnt doing cardio... probably atleast 220..
****s getting crazy with the riotting/deadly afghans... hopefully i dont get killed. ONly like 19 more days left Anyways, I did workout but i dont have the paper i wrote it down on. will workout today and try to post both tomorrow.
first day of 5's: flat bench: 210lbs 4x5 pullups: 15lbs 5x4<-thought it'd be harder chinups: 15lbs 4x5 BOR: 135lbs 4x5 Incline benchpress: 170lbs 4x5 Shrugs: 210lbs 4x5 Military Press: 115lbs 4x5 standing tricep extensions: 80lbs 4x5 dumbell curls- 35lbs 4x5 barbell curls- 80lbs 4x5 2nd day of 5's: flat bench: 215lbs 4x5 pullups: 15lbs 4x5 chinups: 15lbs 4x5 BOR: 140lbs 4x5 Incline benchpress: 175lbs 4x5 Shrugs: 215lbs 4x5 Military Press: 120lbs 4x5 standing tricep extensions: 85lbs 4x5 dumbell curls- 40lbs 4x5 barbell curls- 85lbs 4x5
flat bench: 220lbs 4x5 pullups: 17.5lbs 4x5 chinups: 17.5lbs 4x5 BOR: 145lbs 4x5 Incline benchpress: 185lbs 4x5 was too lazy to get the weights for 180 so i just did 185 Shrugs: 220lbs 4x5 Military Press: 125lbs 4x5<- was kinda hard standing tricep extensions: 90lbs 4x5<- was doing it with the 'w' shaped bar but only got 1 set. it kind of hurted so i just switched to a 90lbs dumbell dumbell curls- 45lbs 4x5 barbell curls- 90lbs 4x5
flat bench: 225lbs 4x5 pullups: 20lbs 4x5 chinups: 20lbs 4x5 BOR: 150lbs 4x5 Incline benchpress: 185lbs 4x5 Shrugs: 225lbs 4x5 Military Press: 125lbs 4x5<- was easy this time standing tricep extensions: 95lbs 4x5 dumbell curls- 50lbs 4x5 barbell curls- 95lbs 4x5 Flat bench was kinda hard... kinda disappointed. 230 is supposed to be my 5rm this cycle... Since we had to change our schedule due to working with the ana(who've killed 6 us soldiers and wounded 11 so far) now i have to wake up at 3 or 4am to lift and only get a protein shake immediately before. I use to have carbs+protein about an hr before. And I did it towards the end of my day. Not sure if that changes anything. Hopefully i'll be able to pass 230 this cycle.
flat bench: 230lbs 3x5 1x3 waited a bit then did 2 more pullups: 22.5lbs 3x5 1x4 waited and did 1 more chinups: 22.5lbs 4x5 BOR: 155lbs 4x5 Incline benchpress: 190lbs 4x5 Shrugs: 230lbs 4x5 Military Press: 130lbs 4x5 standing tricep extensions: DIDNT DO THIS... I decided to use the pulley machine and do tricep extensions with the rope. 3x12 dumbell curls- 55lbs 1x5 was hard and i had to use momentum so i dropped and did 50lbs 3x5 barbell curls- 100lbs 4x5 I should be able to get 235.... not sure if I'll continue with 5's and drop to 3 sets or maybe 3 sets of 4 reps or 3 sets of 3 reps. Any suggestions? Or I can start the 5's over and just add 5lbs to everything i've already done since I wont be SD'ing until its time to leave.
flat bench: 235lbs 2x5, 1x4 waited a bit then did 1 more pullups: 25lbs 2x5, 1x4 waited and did 1 more chinups: 25lbs 3x5 BOR: 160lbs 3x5 Incline benchpress: 195lbs 3x5 Shrugs: 235lbs 3x5 Military Press: 135lbs 3x5<--- felt heavy :\ tricep extensions: Used the pulley machine and did tricep extensions with the rope again. 3x10 dumbell curls- 50lbs 3x5 barbell curls- 100lbs 3x5 Gonna try to get 240 on the bench... i'll probably get it for 1 set of 5. Not sure. Gonna keep it at 3x5 til i stall... which'll probably be soon.... Saw the first set of 4th ID guys yesterday! 4-4's HERE!!! Almost time to go home
flat bench: 240lbs 3x4 for each set i waited 30 seconds and did 1 more rep... I think i'll keep trying until i burn out or get 5 reps. might increase cals pullups: 25lbs 3x5 chinups: 25lbs 3x5 BOR: 165lbs 3x5 Incline benchpress: 205lbs 3x5 (this was hard) Shrugs: 240lbs 3x5 Military Press: 14l0bs 3x5<--- was hard tricep extensions: Used the pulley machine and did tricep extensions with the rope again. 3x10 dumbell curls- 50lbs 3x5 barbell curls- 105lbs 3x5
flat bench: 240lbs 2x4 for each set i waited 30 seconds and did 1 more rep 1x3 waited 30 seconds and did 2 more. Kind of disappointing not to be able to get 5 reps and do less than last time :\ pullups: 27.5lbs 3x5 chinups: 27.5lbs 3x5 BOR: 175lbs 3x5<-heavy Incline benchpress: 205lbs 3x5 (wasnt as hard as last time) Military Press: 140lbs 3x5<--- wasnt as hard as last time tricep extensions: Used the pulley machine and did tricep extensions with the rope again. 3x10 dumbell curls- 50lbs 2x5 55lbs 1x5(hard) barbell curls- 110lbs 1x5(good form) 1x5(kinda bad form) 1x5(used momentum)
almost forgot to update today.... yeeeeeeeeeaaaaaaaaaaah buddy! flat bench: 240lbs 1x5, 2x4...1 pullups: 30lbs 3x5 chinups: 30lbs 3x5 BOR: 180lbs 3x5<-this is probably by max. i used bad form. I'll either repeat or go back to 175 Incline benchpress: 210lbs 1x5, 1x4...1, 1x3...2 this was pretty difficult Military Press: 145lbs 3x5 tricep extensions: Used the pulley machine and did tricep extensions with the rope again. 3x10 dumbell curls- 55lbs 3x5 barbell curls- 110lbs 3x5
dont remember everything exactly but i pretty much did the same workout. today will be my last day updating until i hit the states. I'll workout may 2-3 more times after today. flat bench: 240lbs 1x5, 2x4...1 pullups: 35lbs 1x5, 1x4, 1x3, 1x3 chinups: 35lbs 1x5, 2x4, 1x2 BOR: 180lbs 3x5 Incline benchpress: 210lbs 1x5, 1x4...1, 1x3...2 Military Press: 145lbs 3x5 tricep extensions: Used the pulley machine and did tricep extensions with the rope again. 3x10 dumbell curls- 55lbs 3x5 barbell curls- 110lbs 3x5
hey guys... i have another topic around here somewhere stating that i got a LOT weaker when i got back to america, somehow... Anyways i was barely able to lift 225 for 5 reps. I got back april I did low carb for a while and couldnt progress eventually i ate regularly heres a brief update of my stats: flat- 255lbs i've done 5 reps but after 255 i've increased 5lbs each workout and been doing 5 sets of 3 reps. My last workout was with 265lbs. pullups/chins- 37lbs I do 5 sets of 3 reps BOR- 3x3 225lbs Incline bench- I believe I was doing 235lbs 3x3 mil press is around 170lbs 3x3 barbell curl is around 140lbs i'm about to get into training so i expect my weights to go down a bit. I wont do SD since we'll be going to training for a week or two so I wont be able to lift. I'll just lift up until that time
