I had internet troubles for a while... back now, it's all good. I even got my screen resolution fixed, it was messed up before. Things are AS THEY SHOULD BE, so it's all good.
I have one class friday morning [I have it mon, wed too], military conditioning. We do pushups, situps and our instructor, a ROTC officer says, "a lot of running." I do what I can, just being on my feet hurts but as long as you show up and work hard, you'll get an A. Getting up at 545 am on mon, wed, friday will take some getting used to, but it's ok, i'll start going to bed at 9am, getting used to it...
My back still hurts me but I work it hard, though not to failure like Bis or Lower, though I def push myself a little bit beyond comfort everytime, not into pain, but i'm learning my limits for my Back. I lay on my bed, nice and firm, for 20 mins each day when i can, stretch it out, stretches too when i get back from classes. I don't carry a back pack, just a binder and my blender bottle. I stuff meals into my binder or my pockets, it works out OK I think.
Anyways, I have a full schedule, like on thursdays i have 3 classes, one right after another, and i'm getting in good meals, 6 times and plenty of water., more then ever, like 2 gallons a day. Right now I'm just posting my workouts but i'll start back up the full deal, food and WOs posted in a full format later on... this post will be a bit rushed but it's long over-due b/c of the lack of internet and i'm finally posting it now.
8-27, wed, Back
30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops
noxplode, 3 scoops
xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
seated cable row
1x20 40 lbs
1-arm seated cable row w/ torso twist
1x15 50 lbs, left
1x15 50 lbs, right
seated cable row
1x8 60 lbs
1-arm seated cable row w/ torso twist
1x8 80 lbs, left
1x8 80 lbs, right
cable row
1x8 120 lbs
1x8 160 lbs
1x8 210 lbs
1x8 120 lbs
1x8 160 lbs
1x8 210 lbs
1-arm db row
1x8 70 lbs
1x4 70 lbs, finished 5 reps 60 lbs
2x8 60 lbs, 1 set left 1 set right
2x8 60 lbs, 1 set left 1 set right
db shoulder press
1x8 30's
1x8 35's
1x8 40's [i don't have a clue how i managed these, i just kept thinking 'push.']
1x4 35's
db shrugs
2x8 30's
2x4 45's [plates]
stretches
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
mouthful honey
more stretches
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8-29, Lower [at college gym now]
30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
leg press
2x15 225 lbs [warm up sets]
1x8 495 lbs
1x8 405 lbs
standing calf raises
3x8 100 lbs, plus bodyweight obviously
lying leg curls
1x8 100 lbs
1x8 70 lbs
1x8 50 lbs, singles, left
1x8 50 lbs, singles, right
db lunges
100 paces, 25's
100 paces, 30's
leg press
2x12 315 lbs
toe press
2x13 495 lbs
stretches
post [new post]
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
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8-30, Sat, Chest
30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
pec deck
2x15 90 lbs [warm up sets]
1x6 150 lbs
1x3 190 lbs
db bench press, incline [i vary the incline, sometimes 2 levels up, sometimes 4]
1x4 30's finished 4 reps 35's
db bench press, flat
1x7 40's
db bench press, incline
2x8 30's
db bench press, flat
1x8 35's
pec deck
2x6 130 lbs
db bench press, decline [new for me]
1x8 25's [testing it out, too light]
1x8 30's
stretches
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
more stretches when i get back to dorm
-----
8-31, Sunday, Bis
30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
preacher curl ez bar w/ bench
1x15 50 lbs
1x12 50 lbs [^ and this, warm up sets]
1x8 60 lbs
1x6 60 lbs, finished 4 reps 50 lbs
concentration curls
1x8 25 lbs, right
1x8 25 lbs, left
1x6 30 lbs, right, finished 3 reps 25 lbs
1x3 30 lbs, right, finished 5 reps 25 lbs
db pistol curl, upright bench [crazy pump here]
1x16 30's
1x12 25's
1x12 20's
incline bench alternating db curls
1x16 25's
1x12 25's, finished 4 reps 20's
concentration curls
1x8 25 lbs, right
1x8 25 lbs, left
1x6 30 lbs, right, finished 3 reps 25 lbs
1x3 30 lbs, right, finished 5 reps 25 lbs
1-arm over preacher bench, db curls [close to failure but not achieved]
1x7 20 lbs, left, finished 2 reps 15 lbs
1x6 20 lbs, right, finished 3 reps 15 lbs
1x2 20 lbs, left, finished 7 reps 15 lbs
1x3 20 lbs, right, finished 6 reps 15 lbs
stretches
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
more stretches when i get back to dorm
-----
9-1, Mon, Back
30 mins prior, 18 g whey isolate, 20 g 12grain bread
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
cable row
1x15 60 lbs
1x15 70 lbs [^, and this warm up sets]
1x8 90 lbs
2x6 100 lbs
1-arm db row
2x8 35 lbs [1 set left, 1 set right]
2x7 60 lbs [1 set left, 1 set right]
2x8 70 lbs [1 set left, 1 set right]
cable lateral pulldowns
1x8 90 lbs, wide grip
1x8 110 lbs, close reversed grip
2x8 100 lbs, wide grip
2x8 120 lbs, close reversed grip
barbell chest raises
1x15 45 lbs, just bar
2x8 65 lbs
shrugs, barbell
1x8 135 lbs
1x8 95 lbs
cable row
1x6 110 lbs
1x6 100 lbs
stretches
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
more stretches when i get back to dorm
-----
8-3, Weds, Triceps
30 mins prior, 18 g whey isolate, 1/3 cup brown rice
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
cable pushdowns, v-bar, that V shape attachment
1x15 70 lbs [felt really easy]
1x15 90 lbs [^, and this warm up sets]
3x6 110 lbs
1-arm cable pushdowns [using free hand to steady other arm's elbow, hold it in place]
3x6 60lbs, right
3x6 50lbs, left
cable pushdowns, ez bar
2x6 110 lbs
1x6 100 lbs
1-arm supinating db extensions
3x8 15 lbs, left
3x8 15 lbs, right
cable pushdowns, v-bar
2x6 100 lbs
1-arm cable pushdowns
2x6 60 lbs, right
2x6 50 lbs, left
db kickbacks
2x8 15lbs [1 set left, 1 set right]
2x8 12lbs [1 set left, 1 set right]
stretches
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
more stretches when i get back to dorm
Since it was my first day of military conditioning and there wasn't any time after reading the syllabus [i thought lol that there was one... all we do is workout and sweat] to do cardio and i felt a little cheated... even if i couldn't do it, i was expecting to do some running the first day... so i ran around the campus, idk how long, probably 1.5 miles for 1 lap when i left the gym doors ran around and came back to them, i was THIS CLOSE to throwing up, salivating a lot, stomach sharp pains, but i didn't want to waste my post so I kept it down... mistake, now just walking to class my stomach hurts, like an abdominal pain, does not bode well for tomorrow's mil conditioning class again...
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9-2, 9-3, OFF
9-4, Thurs, Lower, TODAY
30 mins prior, 18 g whey isolate, 1/3 cup brown rice
2 mins prior, 7 g creatine, 3 scoops noxplode, 3 scoops xtend stirred w/ spoon
3 scoops xtend, sipping during between sets
leg press
2x15 225 lbs
1x6 405 lbs
1x6 455 lbs
1x6 496 lbs
standing calf raises
2x6 100 lbs, plus bodyweight
2x6 150 lbs, " "
1x5 200 lbs, " "
leg press [no rest, 1 big set, crazy intense]
1x10 405 lbs
1x15 365 lbs
1x20 230 lbs
standing calf raises
1x8 100 lbs, " "
lying leg curls
1x6 150 lbs
1x18 40 lbs, singles, 9 reps left, 9 reps right
1x3 100 lbs
1x4 80 lbs, stopped, hips rising
stretches, did them twice
post
40 g whey isolate, 7 g creatine, 2 scoops xtend
1/4 cup maple syrup
----
There you go... lots of time off-line, i kept recording of course.
Tomorrow, Friday, just that mil conditioning in the morning, see how that goes, and then later in the day a Back workout.
Forgive the post w/o underlines or bold, i need to go to bed, get my rest.