Originally Posted by camp23451

Thanks for the vote of confidence!!! Video next week for sure. Maybe on Heavy day Friday.

I am looking forward to it!

Originally Posted by camp23451

Inspiring you is a huge compliment. Thanks. Tell me how it went.

Wasn't flat bench, but I felt pretty good with the results..
3x8 of DB low-incline w/ 125's, semi-supersetted (short rest) w/ 3x8 of weighted pull-ups. Wore me out bro..

Had to train by myself today because my partner had duty and my wife was recovering from St. Patricks Day partying. It did not slow me down at all. Speaking of recovering I want to share something with everyone. USPLabs Powerfull is really doing its job. As my wife was partying and drinking last night, I had to go get her from the party to avoid any legal situations. Well, i laid down to take a nap after my workout before she called. When she called at 12:30 a.m., I got my beat up azz up and got to driving. Mind you I have to be up at 3:45 a.m. in order to be at work on time. Well, after only a couple hours of sleep, I woke up feeling as if i had slept all night. I worked all day and and extra hour and still was able to hit heavy Delts and Arms!!!

Delts/Arms
Warm Up (Seated Lateral Raises x 2 sets)
Seated DB Press( 3 sets x 10,10,10)
Incline Rear Lateral Raise(3 sets x 15,15,12)
Rear Pec Deck(2 sets x 15,15)
DB Shrugs(3 sets x 12,12,12)
Incline Skull Crushers SS with Hammer Curls(3 sets x 15/12,15/12,12/12)
Single Arm Rev. Tricep Pressdowns SS with Preacher Curls(3 sets x 12/12,12/12,12/12)

Good ole' rest day tomorrow.

Originally Posted by snagency

Wasn't flat bench, but I felt pretty good with the results..
3x8 of DB low-incline w/ 125's, semi-supersetted (short rest) w/ 3x8 of weighted pull-ups. Wore me out bro..

Holy Bleep!!! How much are weighing right now. Thats a lot of weight moving there. Hell yeah, I will be fired up for Friday's Heavy Upper day!!!!

Originally Posted by camp23451

Holy Bleep!!! How much are weighing right now. Thats a lot of weight moving there. Hell yeah, I will be fired up for Friday's Heavy Upper day!!!!

Thanks bro..got an inspiration-fest goin' on 'round heah!! Me & Ben had a few of those online-fests. He's intense!
That was actually the heaviest I've gone in a long while; strength had been stagnant recently but I was psyched for the first day of the new portion of the routine, which called for 3x8 to failure. It was ballz to the wallz!
You got my eyes set on that 400 bro. Don't know if I'll be able to make it before I start cutting again (soon), but you've lit a fire!
Oh btw, weight's at 196 currently..

Originally Posted by snagency

Thanks bro..got an inspiration-fest goin' on 'round heah!! Me & Ben had a few of those online-fests. He's intense!
That was actually the heaviest I've gone in a long while; strength had been stagnant recently but I was psyched for the first day of the new portion of the routine, which called for 3x8 to failure. It was ballz to the wallz!
You got my eyes set on that 400 bro. Don't know if I'll be able to make it before I start cutting again (soon), but you've lit a fire!
Oh btw, weight's at 196 currently..

Snag... you'll get 400... Arch, Tuck your elbows and drive!!!!

Casey, are you hooked on Spam now or what?
Yeah I'll go for it toward the end of the month bro. Been there before, but it's been quite awhile and it wasn't a true legal bench then; that's what I'm after now.

Rather rough weekend. I had a couple of my junior guys from my division get into some serious trouble. After dealing with all that, I still managed to have some good workouts.

Friday(Heavy/Upper)

Warm-Up(Bench Press 2 sets)
Bench Press(5 sets 315x8, 345x6, 365x5, 405x2, 315 x 6) tried 425 after the 405 but just missed it. I'll get it in 4 weeks.
Flat Bench DB Flyes(3 sets x 10,10,10)
Bent Over Rows(3 sets x 5,5,5)
DB Rows(2 sets x 10,10)
Seated DB Press(3 sets x 8,8,8)
Incline Bench Skull Crushers SS Hammer Curls(3 sets x 10/10, 10/10, 10/8)
Rev. Grip Tri Pressdowns SS Cable Curls(2 sets x 10/10, 10/10)

wanted to film the 405 bench but the camera was not set up right so we just ended up with 2 pics. I was a lil down about it but I was not going to let it slow my progress.



Saturday(Heavy/Lower)

Warm Up(squats x 2 sets)
Squats(3 sets x 8,8,5)
Leg Ext.(3 sets x 10,10,10)
BB Stiff Leg Deads(3 sets x 8,8,8)
Standing Alt Leg Curls(3 sets x 10,10,10)
Standing calf raises(3 sets x 8,8,8)
Seated calf Raises(2 sets x 10,10)


I have duty tomorrow so workout will be short and fast. Stimulate the muscle and thats about it.

Whats up everyone? Its been a hectic week and I have not posted but I have been hitting the gym as normal. I may be changing my schedule again. I hear that I may be working and eveneing shift for my remaining time on this ship. If that is the case, i will wake up at 6:30 a.m. get the kids off to school, eat and then hit the gym in the a.m. work from 2 p.m.-10 p.m. come home rest and hit it again.


Today(Heavy/Upper) fast paced because partner had a kids basketball game to get to. It was more like Heavy workout/HIT Cardio.
Warm Up(Bench Press x 2 sets)
Bench Press(3 sets x 6,6,6)
Incline DB Flyes(3 sets x 10,10,10)
Bent Over BB Rows(3 sets x 6,6,6)
DB Rows(3 sets x 10,10,10) No rest in between arms Hit It And Get It!!!
Seated DB Press(3 sets x 10,10,10)
Tricep Pressdowns SS with Barbell Curls(3 sets x 10/10,10/10,10/10)
French Press SS Preacher Curls(3 sets x 8/8,8/8,8/8)