Army Guy "Kleens" out the cabinets with LG, AI, PES, USP, and the kitchen sink!

Army Guy said:
yeah it really hit the head of the bicep in a great way. No cheating possible on that either. Just pure curl.
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Yah I just used to slide the preacher over to the cable... now the fuggin things bolted down... did they think I was going to steal it!! :grumpy:
 
Army Guy said:
Taking the kids out with a few other Army families and we are going to have family Paint Ball wars in a deserted mock town. (a bunch of 3 story empty buildings we in the army use for training) heading out there in about an hour to mow my kids down with paintballs MUAHAHAHAHAHAHAHAHA
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Parent of the year worthy post right there! I bet you all had a BLAST today. Sounds epic

Army Guy said:
WHICH might bring us to another installment of GOOD DAD vs. POOR DAD lol
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AHHAHAHAHAHAHAHA!!!!!!!! *click* *click* OH FU-OUCH!!!!
 
SilentBob187 said:
Parent of the year worthy post right there! I bet you all had a BLAST today. Sounds epic



AHHAHAHAHAHAHAHA!!!!!!!! *click* *click* OH FU-OUCH!!!!
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lol yeah it was fun, but now I am sunburned!!!!!! :rasp: my head looks like that guy too!!!! by the way...
shaving head + sunburn = :grumpy:

hit the triceps today. Probably will be doing this weekly now with the semester starting and the teaching and Army PT I have to do. Only have about 30 minutes to lift. So will hit 1 muscle group a day for a while

Triceps:
Skull Crushers - have not done these in like 6 months :ponder:
up to 135 but only got that about 4 times. Could have done more, but no spotter to keep form strict... did 4 sets. The last was a drop set to 115 and did 10

2 hand overhead tricep extension with DB - just wanted to get a pump, did not go for weight
100lb DB 3 sets of 15. Only 1 min rest between sets. Pump was great

Close grip Bench Press
again kept it light at 135 for a pump and reps
4 sets

Cable pushdowns supper setted with over head revers cable extensions
4 sets and a great pump

1 arm bent over tri extensions with ball on the cable machine
4 sets per arm.

went to do a bit of cardio, but they put on a chic flic with Cameron Diaz. I was sooooooo out of there!!!! :grumpy:
 
Army Guy said:
went to do a bit of cardio, but they put on a chic flic with Cameron Diaz. I was sooooooo out of there!!!! :grumpy:
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We talkin' "The Mask" era Cameron Diaz, or current Cameron Diaz?
 
Army Guy said:
brother you have got to try these!!!! Punthra dialed me in to them, and I will never go without them. The taxing on the front delts is just amazing!!!!



lol you kill me V!!!!


ok guys only 45 minutes for the lift today, so did only chest. Taking the kids out with a few other Army families and we are going to have family Paint Ball wars in a deserted mock town. (a bunch of 3 story empty buildings we in the army use for training) heading out there in about an hour to mow my kids down with paintballs MUAHAHAHAHAHAHAHAHA
WHICH might bring us to another installment of GOOD DAD vs. POOR DAD lol

CHest
HS Flat Bench Press
pyramids up to 360 and then drop sets down to 90
Decline BB
4 sets
HS Incline
up to 230 for a few sets and then drop sets
Cable crossovers
4 sets 100 per side
Peck deck
entire stack 4 sets
a few sets of push-ups with feet on bench
hit the road to get the kids all camo'ed up for WAR!!!!
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Paintball in a MO:UT course?! Sounds aWESOME!!! Are you guys using SIM rounds or actual paint guns haha
 
SilentBob187 said:
We talkin' "The Mask" era Cameron Diaz, or current Cameron Diaz?
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Man I saw an interview on tv with mask era CD and about lost it right there o.0

Reese witherspoon is still far superior in my books, and when I get married I will tell my wife..."If she ever comes over you better leave"
:32:
 
Army Guy said:
hit the triceps today. Probably will be doing this weekly now with the semester starting and the teaching and Army PT I have to do. Only have about 30 minutes to lift. So will hit 1 muscle group a day for a while
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I think you may actually wind up liking this 1 bodypart per day routine. I've never went this route myself, but I have done a 5 day split with Legs, Chest, Back, Shoulders, and Arms. Recovery was awesome on that routine. And I could up the volume for each individual muscle group.
I may have to revert back to this routine. :ponder:
 
Army Guy said:
Only have about 30 minutes to lift. So will hit 1 muscle group a day for a while
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Hmmmm...would that be Chest, Back, Quads, Shoulders, Hams, Bis, Tris? Just wondering what the days would be...and if it would be 7 days.

Invalid Link Removed
 
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SilentBob187 said:
Hmmmm...would that be Chest, Back, Quads, Shoulders, Hams, Bis, Tris? Just wondering what the days would be...and if it would be 7 days.
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AG is thinking about doing the 7 day split. I just did a 5 day split routine. Different.
Just like I wrote them. Chest one day, Legs (quads, hams, calves) one day, Back and Traps one day, Shoulders one day, Arms (tri's, bi's, and forearms) on the last day. Leaves ample time for maximum recovery.

5 day split. 3 days on, 1 day off, 2 days on, 1 day off. Repeat.
 
thundergod said:
AG is thinking about doing the 7 day split. I just did a 5 day split routine. Different.
Just like I wrote them. Chest one day, Legs (quads, hams, calves) one day, Back and Traps one day, Shoulders one day, Arms (tri's, bi's, and forearms) on the last day. Leaves ample time for maximum recovery.

5 day split. 3 days on, 1 day off, 2 days on, 1 day off. Repeat.
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Right, quoted wrong post. I was curious about his 7 days. Wonder where the time off will be? :think:

Surry, I kant coont er speel dis mourning :32:
 
SilentBob187 said:
Right, quoted wrong post. I was curious about his 7 days. Wonder where the time off will be? :think:

Surry, I kant coont er speel dis mourning :32:
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I thought you were referring to his post after I posted mine. LOL
Anyways, he probably won't have a day off with his 1 bodypart per day split.

I would do:

(Day 1)Chest
(Day 2)Biceps
(Day 3)Back
(Day 4)Triceps
(Day 5)Quads
(Day 6) Shoulders
(Day 7) and then finish with Hamstrings, Calves, and Forearms on the last day since they're smaller muscle groups.

You see I'm grouping this with the mind-set of doing a big bodypart day followed by a small bodypart day.
I think this would optimize this routine's efficacy.

But this is only what I would do. :veryhappy:
 
SilentBob187 said:
We talkin' "The Mask" era Cameron Diaz, or current Cameron Diaz?
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we are talking recent wrinkled C.D.... with all the makings of a sappy love story about some horrible plot. Wish she would stick with Shrek!!!!
MrBigPR said:
nice workout bud
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thanks my brotha
votum said:
Paintball in a MO:UT course?! Sounds aWESOME!!! Are you guys using SIM rounds or actual paint guns haha
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lol
votum said:
Man I saw an interview on tv with mask era CD and about lost it right there o.0

Reese witherspoon is still far superior in my books, and when I get married I will tell my wife..."If she ever comes over you better leave"
:32:
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you are NUTS!!!! haha
thundergod said:
I think you may actually wind up liking this 1 bodypart per day routine. I've never went this route myself, but I have done a 5 day split with Legs, Chest, Back, Shoulders, and Arms. Recovery was awesome on that routine. And I could up the volume for each individual muscle group.
I may have to revert back to this routine. :ponder:
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Actually I am looking at something like that right now my friend.
Monday - Chest
Tuesday - Arms
Wed - Shoulders
Thurs - Back
Friday - Legs
Sat - Honey DO List :grumpy:

Thoughts???
 
Army Guy said:
Actually I am looking at something like that right now my friend.
Monday - Chest
Tuesday - Arms
Wed - Shoulders
Thurs - Back
Friday - Legs
Sat - Honey DO List :grumpy:

Thoughts???
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In the vernacular of the indigenous folk of my region: "That dog will hunt!!"

The only thing I would change is to separate the Back and Leg day with a smaller muscle group.

I would do:
Monday-Chest
Tuesday-Arms
Wednesday-Back
Thursday-Shoulders
Friday-Legs
Sat-Honey DO list.
Sunday-Blessed Rest :box:

You likey?:thinking:
 
ok today's lift:

Back -
Dead Lifts - had to keep it light. I go until the leg gets wobbly (best word to describe it :) )
4 sets and the last being 315 x 4 and at that point the knee started to wobble just a hair. To avoid any type of re-injury I stopped there and racked the weight... The weight itself is no issue... curse these knees!!!
T-Bar rows - ok this school gym didn't even have the cable handle that one usually uses, so just grabbed the bar and made do
5 sets with the last being 225 (5 plates - bar weight not included) for 4 reps (180 for 12). Not the best but a good starting point. Felt awkward without a normal grip.
Wide grip pull downs
4 sets up to 260 which I got 5 times and then drop setted down to 100 for 25 slow painfully fantastic reps
Close grip pull downs supper setted with standing stiff arm cable push downs
3 sets
Bent over rows BB just to finish off
3 sets with last being at 225 (had an audience on this one... stupid college gyms! These small guys just need to man up, eat, and lift!! When I go there I feel like a circus act sometimes with all the looks. At least at Gold's Gym there are bigger guys...

On a side note college starts today. I will be back in the classroom and doing PT to destroy and then build up again the future leaders of this country. Time to bring the pain!!!!
 
thundergod said:
In the vernacular of the indigenous folk of my region: "That dog will hunt!!"
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And in true evolutionary fashion, in my neck of the woods we've created a union between dog and will to form dog'll so as to perpetuate our lazy tongues.

So here we'd say "That dog'll hunt!" With the Th in 'that' and the h in 'hunt' being entirely optional, of course. :bigok:

And yes, I am guilty of saying that. Dog'll contraction and all.
 
SilentBob187 said:
And in true evolutionary fashion, in my neck of the woods we've created a union between dog and will to form dog'll so as to perpetuate our lazy tongues.

So here we'd say "That dog'll hunt!" With the Th in 'that' and the h in 'hunt' being entirely optional, of course. :bigok:

And yes, I am guilty of saying that. Dog'll contraction and all.
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Man I thought there was some funny s*** being said in TX; that takes the cake. Looks like SB is cooking with gas now!
 
Army Guy said:
ok today's lift:

Back -
Dead Lifts - had to keep it light. I go until the leg gets wobbly (best word to describe it :) )
4 sets and the last being 315 x 4 and at that point the knee started to wobble just a hair. To avoid any type of re-injury I stopped there and racked the weight... The weight itself is no issue... curse these knees!!!
T-Bar rows - ok this school gym didn't even have the cable handle that one usually uses, so just grabbed the bar and made do
5 sets with the last being 225 (5 plates - bar weight not included) for 4 reps (180 for 12). Not the best but a good starting point. Felt awkward without a normal grip.
Wide grip pull downs
4 sets up to 260 which I got 5 times and then drop setted down to 100 for 25 slow painfully fantastic reps
Close grip pull downs supper setted with standing stiff arm cable push downs
3 sets
Bent over rows BB just to finish off
3 sets with last being at 225 (had an audience on this one... stupid college gyms! These small guys just need to man up, eat, and lift!! When I go there I feel like a circus act sometimes with all the looks. At least at Gold's Gym there are bigger guys...

On a side note college starts today. I will be back in the classroom and doing PT to destroy and then build up again the future leaders of this country. Time to bring the pain!!!!
Click to expand...

Deadlift: I hate when people say, "Had to keep it light" and they use my max (315) :box:
 
Army Guy said:
ok today's lift:

Back -
Dead Lifts - had to keep it light. I go until the leg gets wobbly (best word to describe it :) )
4 sets and the last being 315 x 4 and at that point the knee started to wobble just a hair. To avoid any type of re-injury I stopped there and racked the weight... The weight itself is no issue... curse these knees!!!
T-Bar rows - ok this school gym didn't even have the cable handle that one usually uses, so just grabbed the bar and made do
5 sets with the last being 225 (5 plates - bar weight not included) for 4 reps (180 for 12). Not the best but a good starting point. Felt awkward without a normal grip.
Wide grip pull downs
4 sets up to 260 which I got 5 times and then drop setted down to 100 for 25 slow painfully fantastic reps
Close grip pull downs supper setted with standing stiff arm cable push downs
3 sets
Bent over rows BB just to finish off
3 sets with last being at 225 (had an audience on this one... stupid college gyms! These small guys just need to man up, eat, and lift!! When I go there I feel like a circus act sometimes with all the looks. At least at Gold's Gym there are bigger guys...

On a side note college starts today. I will be back in the classroom and doing PT to destroy and then build up again the future leaders of this country. Time to bring the pain!!!!
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bro your in freaking beast mode! nothing you typed above is light, and if someone says otherwise there having a D!ck measuring contest with you;)
 
Major looks like light means something different in American! That looks pretty damn solid to me! Nice lift bro...,
 
haha you are all nuts!!!!! :)
you guys will love this. So I went to a few classes I am taking just to help pass the time between killing these cadets, and NO ONE sat in the chairs next to me. Now was am in my Army uniform, and am a pretty big guy at 6'3" 235lbs about 14%bf and a thick chest, but it was just funny. I was usually one of the first in the classrooms, and would sit to one side. The ENTIRE other side would fill up before people would venture my way. in 3 classes no one sat in any of the chairs surrounding me... pansy college students!!!! I must have an aura of death and destruction on me. lol thought you guys would enjoy that one!!!!
 
Army Guy said:
haha you are all nuts!!!!! :)
you guys will love this. So I went to a few classes I am taking just to help pass the time between killing these cadets, and NO ONE sat in the chairs next to me. Now was am in my Army uniform, and am a pretty big guy at 6'3" 235lbs about 14%bf and a thick chest, but it was just funny. I was usually one of the first in the classrooms, and would sit to one side. The ENTIRE other side would fill up before people would venture my way. in 3 classes no one sat in any of the chairs surrounding me... pansy college students!!!! I must have an aura of death and destruction on me. lol thought you guys would enjoy that one!!!!
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They could smell the stench of hatred y carry for those who don't squat. Also close to ur flank and there is a possibility of getting taken out by a rogue lat!
 
votum said:
Deadlift: I hate when people say, "Had to keep it light" and they use my max (315) :box:
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DreamWeaver said:
Give it time, deads are a lift that will go up as core stength increases.
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Liftergym33 said:
bro your in freaking beast mode! nothing you typed above is light, and if someone says otherwise there having a D!ck measuring contest with you;)
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gwls said:
Major looks like light means something different in American! That looks pretty damn solid to me! Nice lift bro...,
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I'm just waiting for AG to tell us all he's been lifting in kilos the entire time. At that point I really would cry.

Army Guy said:
haha you are all nuts!!!!! :)
you guys will love this. So I went to a few classes I am taking just to help pass the time between killing these cadets, and NO ONE sat in the chairs next to me. Now was am in my Army uniform, and am a pretty big guy at 6'3" 235lbs about 14%bf and a thick chest, but it was just funny. I was usually one of the first in the classrooms, and would sit to one side. The ENTIRE other side would fill up before people would venture my way. in 3 classes no one sat in any of the chairs surrounding me... pansy college students!!!! I must have an aura of death and destruction on me. lol thought you guys would enjoy that one!!!!
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That's just classic right there. Intimidation, you have it.
 
NCAA68 said:
They could smell the stench of hatred y carry for those who don't squat. Also close to ur flank and there is a possibility of getting taken out by a rogue lat!
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lol NICE!!
SilentBob187 said:
I'm just waiting for AG to tell us all he's been lifting in kilos the entire time. At that point I really would cry.

That's just classic right there. Intimidation, you have it.
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I wish!!!!! :32:


Ok guys here is the lift for today.

Shoulders
Military BB Press
4 sets and got up to 205, but the bad shoulder was a little on the weak side. Will stay here until I can get 8 clean ones with no shaking
after the 205 did a drop set to 135 for 10 slow and clean reps
DB Front raises
4 sets with the last 2 using 50lb DBs... was VERY heavy :veryhappy:
Reverse grip military press, used on the Smith Machine
4 sets up to 155. These SMOKE the front delt!!!
1 arm DB side raises with alternate hand on back of Incline Bench
3 sets with 40lbs (key here is slow with no pendulum swing at the bottom)
Reverse PecDeck
3 sets
Upright Rows - done on cable machine
4 sets
NEW EXERCISE - saw one of the monster guys do these with his monster son. He is a ZZ Top look alike with the beard, but has 21 inch arms and is in his 50's!!!! Simply a monster!!! and his son is close to him as well!
It is a shrug done on the cables. each side at the bottom setting with the handle. The weight is maxed out. Grab each side then stand in the middle and slowly shrug for 5 reps. Then take 2 steps forward and shrug for 5 more (hits the back of the trap) These felt awesome. Will do these regularly now!!!

Legs
1 leg extensions
3 sets up to 100 per side
2 leg extensions
3 sets entire rack!!!! The knee took this like a champ!!! Finally getting the leg strength back!!!
Leg press - on sled
3 sets of 300 - couldn't go above this even though the weight was VERY easy. On the negative portion the ligaments in the knee sounded like Rice Krispies!!! It wasn't painful, but I stayed there at 300 none the less. The sound made me nervous. Could have done around 600 though... :grumpy: However I will keep this here until the snapping crackling sound goes away... Oh and these were heals to butt too :veryhappy:
Squats - my current nemesis!!!!! ROM just kills me with the knee!!!
did 3 sets with only bodyweight. Complete perfect form as well
then grabbed the bar to get the balance back. Did 2 sets with just the bar. Knee was very shaky, but held up with the ROM. Hopefully will be adding weight again soon :ponder:

Abbs
Hit the showers
 
Sounds like you had more time this morning than yesterday. Those cable shrugs sound like something to try.
 
crave the cable shrugs I do them 10 straight standing 10 leaning forward almost like behind the back shrug.
 
AG - you are a beast. Now for the scolding, take it easy on that knee man! If you are getting the nasty sounds, you are probably pushing it to its limit. Remember (and I know you hate when I say this), it is marathon not a sprint. I look forward to you blasting past me on leg press Major but let's not rush for that to happen. Worried about you big guy since you are just like me and want to push it to the max right away. I am off my soap box now.

As for the shoulder work, you are putting up some serious number on BB shoulder press. Making my machine numbers look weak!
 
AG I agree with Fin, I think you have "warrior deafness", that acute disorder where the ASGT, natural competitiveness, mind over matter, pig-stubborness and general do or die nature takes over the body and just pushes it, that little bit more... I would suggest that one's knee sounding like a bowl of rice crispies is not good and perhaps a little more caution and a little less warrior spirit might be in order - just a view of course from someone who has trouble lifting a big box of rice krispies....

Otherwise, great lift and I really like the idea of the cable shrug, I think I might give it a go
 
lol you guys are great!!! yeah the sound of the popping concerns me a lot, but the doc said that would happen. As there is no pain, I am just going to go easy and wait right here before moving up until the sounds go away. The doc said that the ligaments just need to be stretched and compressed again to get used to the feeling of the weight.
Having said that if next week I post that I have leg pressed 600 lbs, you all have permission to e-kick the crap out of me!!!! ;)
But trust me that won't be necessary!!! hopefully.............
 
Army Guy said:
lol you guys are great!!! yeah the sound of the popping concerns me a lot, but the doc said that would happen. As there is no pain, I am just going to go easy and wait right here before moving up until the sounds go away. The doc said that the ligaments just need to be stretched and compressed again to get used to the feeling of the weight.
Having said that if next week I post that I have leg pressed 600 lbs, you all have permission to e-kick the crap out of me!!!! ;)
But trust me that won't be necessary!!! hopefully.............
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This is what happens if you don't behave -
:angryfire: then

:buttkick: :smashfreakB: :whip: :numbered: followed by

:wtf1: were you thinking?

But that is just a what if ;).
 
Army Guy said:
lol you guys are great!!! yeah the sound of the popping concerns me a lot, but the doc said that would happen. As there is no pain, I am just going to go easy and wait right here before moving up until the sounds go away. The doc said that the ligaments just need to be stretched and compressed again to get used to the feeling of the weight.
Having said that if next week I post that I have leg pressed 600 lbs, you all have permission to e-kick the crap out of me!!!! ;)
But trust me that won't be necessary!!! hopefully.............
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popping sound=scar tissue that needs to be cleared so you can regain mobility. Totally harmless. Just don't go crazy.
 
ex-tightend83 said:
popping sound=scar tissue that needs to be cleared so you can regain mobility. Totally harmless. Just don't go crazy.
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seems pretty army proof :ponder:
 
Army Guy said:
lol you must be joking!!!! I did squats with just the BAR!!! :stooges: thanks though!!!
I did have a good shoulder workout... muahahahahahaha :rasp:
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Yeah, right...what he's NOT telling you is that it was a 405-pound bar. Specially made for him.
 
Army Guy said:
lol you must be joking!!!! I did squats with just the BAR!!! :stooges: thanks though!!!
I did have a good shoulder workout... muahahahahahaha :rasp:
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Looks like I will be back to front squats till the fuggin shoulder can take the strain!! Oh well that's how my legs got so fuggin strong in the first place. I was headed to really big numbers though 405 for 5 was just around the corner...:grumpy:
 
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