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Jim's Super Soldier Training Log

Lats/Biceps

Seated Rope Facepull: 70 x 16 (+4), 13 (+2), 12 (+3)

Cable Pullover: 70 x 18 (+3), 15 (+2), 13 (+5)

Weighted Pull-ups: +25 (+5) x 5, 5, 5
Swiss Pulldowns: (w/ forced eccentric) 140 x 12 (+2), 10 (+1) (dropset) 140 x 9 (+1) -100 x 7 (+1) (w/ pause)

High Rope Curl: 40 x 15 (+1), 11 (+1)
EZ RG Curl: 66 x 10 (+2), 10 (+2), (dropset) 66 x 12 (+5) -- 44 x 11 (+2)

Notes: triceps are sore from yesterday, lat pump was so gnarly it hurt during the cable pullovers.
 
I am trying to decide if I am going to do a cluster set type of workout or go with a fortitude training set up... I love both of them and looking at your workouts keeps leaning me toward some cluster set action.
 
Way to train smart and keep going, Jim. Looking good.

MrKleen73 said:
I am trying to decide if I am going to do a cluster set type of workout or go with a fortitude training set up... I love both of them and looking at your workouts keeps leaning me toward some cluster set action.
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Pick one and give it a go - if you love it then don’t look back!
 
MrKleen73 said:
I am trying to decide if I am going to do a cluster set type of workout or go with a fortitude training set up... I love both of them and looking at your workouts keeps leaning me toward some cluster set action.
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I like them because they really make sure the muscle is worked with minimal time requirement.
 
Hams/Calves

Calf Raise: (toes forward) Beverly x 15, (toes out) Beverly x 11, (toes in) Beverly x 9, (forward) Beverly x 11
Single Leg Calf Raise (5 sec pause top+bottom): BW x 7

TRX Ham. Curl: 50 (3 clusters)

Trap Bar DL: 310 x 6, 6, 6
SLDL (tempo, toes elevated): 154 x 12, 10, 8

Lying Ham. Curl (against micro band): 15 x 11, (dropset) 15 x 9--band x 8
Band GM: white x 35

Notes: first time doing this one, so no improvement numbers. Got a little creative to hit the hamstrings with the stuff I have at home, and it was gnarly. My feet feel like lead weights right now.
 
Chest/Tris

a1. DB Low Inc.: 65 x 17 (+2), 14 (+2)
a2. Hoist Flat Press: 126 x 10 (+1), 7 (+1)

WG Kaddy Bench: 187 (+6) x 6, 6, 6

Dips: BW x 15 (+3), 13 (+6)
Duff. Pushups (cluster): BW x 23/11/6 (+3)
Lying KB Skullcrusher: 26 x 10 (+1), 7 (+1)
b1. VBar Push down: 104 x 20 (+3), 16 (+2)
b2. Band Piston Push down: Greens x 9 (+1), 9 (+2)

Notes: the pump was real, bro. Bloated from last week's lack of dietary adherence. Never shopped for food and just ate **** all week because I didn't want to wake up before 5PM, apparently.
 
Those bad food decision pumps are addictive when you are lean, addictive enough to mess up a diet.

Agreed on the cluster sets being super efficient and effective. Only concern for me right now is if my shoulder can handle that intensity level. Was doing so well before this nonsense with my nerve... Now the instability from it is causing issues with having the confidence required for that type of intensity...
 
MrKleen73 said:
Those bad food decision pumps are addictive when you are lean, addictive enough to mess up a diet.

Agreed on the cluster sets being super efficient and effective. Only concern for me right now is if my shoulder can handle that intensity level. Was doing so well before this nonsense with my nerve... Now the instability from it is causing issues with having the confidence required for that type of intensity...
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Pack of ramen preWO meal. Only 8g fat so paired with chicken, tuna or a protein shake on the side the cals can remain fairly modest, the digestion speed high, the carbs quickly available and almost 2g sodium to drive massive pumps.

Not a health food per se, but certainly fits an IIFYM periWO protocol well enough if cals aren’t super low. And it’s $0.20 at Walmart.
 
Hyde said:
Pack of ramen preWO meal. Only 8g fat so paired with chicken, tuna or a protein shake on the side the cals can remain fairly modest, the digestion speed high, the carbs quickly available and almost 2g sodium to drive massive pumps.

Not a health food per se, but certainly fits an IIFYM periWO protocol well enough if cals aren’t super low. And it’s $0.20 at Walmart.
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See you know what I am talking about!!! I love me some spicy ramen with shrimp!
 
Monday / Back and Biceps
a1. Band Scarecrow: Micro x 20 (+2), 20 (+2)
a2. TRX Scarecrow: BW x 14 (+1), 10 (+2)

Cable UH Yates Row: 60 x 20 (+5), 18 (+3), 14 (+2)

Barbell Rows: 160 (+6) x 5, 5, 5
CS Low Cable Row: 100 x 13 (+5), 11 (+1)
Lawnmower (cluster set): 65 x 14/7/6 (+4)

Hammer Curl: 35 x 11 (+3), 10 (+2), 8
1 Arm Cable Preacher: 37 x 8 (-4), 7 (-3)



Tuesday / Quad and Calves (w/ oly shoes)

Banded Calf Raise: Light x 17 (+2), 16 (+3), 16 (+1), 15 (+3), 14 (+2)

Duff. Rev. Lunges (per leg): 121 x 12 (+2), 9 (+1)
Duff. Front Squat: 236 (+5) x 6, 6, 6

Low Pulley Zercher Squat (pendulum-style): 70 x 17 (+2), 14 (+1), 12 (+2)
Leg Press: 2.5pps x 12 (+2), (drop) 2.5pps/1.5pps x 9/8 (+2)

Wednesday / Rest


Thursday / Shoulders and Triceps

Seated Rear Delt Raises: 25 x 15 (+3), 13 (+1), 14 (+2)
Seated Lateral Raise (w/ pause): 25 x 11 (+2), 25 (+5) x 9

Seated Duff. BTN Press: 105 (+6) x 5, 5, 5
Standing DB OHP: 45 x 15 (+1), 11 (+1)
Alt. DB Front Raise (dropset): 25/20/15 x 11/8/13 (+5)

Bench Dips: +21 (+21) x 14, +21 (+1) x 13 (+1)
Rolling Tri Ext: 91 x 11 (+1), 10 (+1), 8 (+2)
 
Lats/Biceps

Low Pulley Facepull: 54 x 20 (+5), 18 (+3), 16 (+4)

WG Pulldowns: 110 x 17 (+1), 14 (+2)
NG Chins: +25 (+5) x 5, 5, 5

Single Arm Lat Pull: 40 x 12 (+2), 13 (+3), 11 (+1)
it
Straight Arm Pulldowns: 40 x 15 (+2), 12 (+2)

Cable EZ Curl: 104 x 13 (+3), 11 (+1)
DB Preacher (against doubled micro): 15 x 9 (+1)

Notes: diet has been back to normal, and my weight has dropped back to that ~163 range as the bloat has gone away. Training has gone well, but my sleep schedule has been jacked up and I missed Wednesday's session because of it.

Classes start again Monday, so it's back on the grindstone starting then. Will be adding a few "D" sessions for days that I decide to train at the school's gym and get access to their equipment. Wrapping up some paperwork for law applications that are all sent out and trying to finalize some scholarship applications for a possible study abroad program this summer over the weekend, so I'll be kind of busy.

Goal last semester was to cut down and get in shape, so this semester I will be trying to do the opposite with some controlled gaining.
 
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These will be starting stats, I suppose.

Bodyweight this evening was (because I woke up at 5pm lolol): 161.6lbs

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Sean1332 said:
Same. I just get fat. It's stupid.
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Yeah. When I was serious permabulking for SM, I wasn't even getting stronger, just fat. Hell, they put me on double rations at Infantry School because I only weighed ~145lbs and I got nothing but fat there, too. Hopefully, this time will work out better.
 
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Calves/Hams

Single Leg Calf Raise (T252): 53 x 8 (+1), 8, 8, 7 (+1), 8 (+2)

45 Deg. Hyper: +25 (+5) x 20 (+2), 19 (+3)
---TRX Ham. Curl: bw x 16 (+3)

Rack Pull: 313 (+5) x 5, 5, 5

DB RDL: 80 x 12 (+2), 11 (+1), 10 (+2)
 
Great starting point for a bulk there Jim. You done well on the cut brotha.
 
Chest/Triceps

a1. DB Inc. Fly: 35 x 13 (+2), 10 (+1)
a2. Hoist Inc.: 101 x 10 (+2), 7 (+1)

Duff. Bench: 193 (+6) x 6, 6, 6

DB Dec. Bench: 75 x 15 (+2), 10 (-1), 8.5 (+.5)

Lying Cable Skullcrusher: 40 x 12 (+2), 10, 10 (+2)
Duff. 2Board CG Bench (feet up): 121 x 20 (+6), 16 (+5)
 
Looking good and can't wait to see how your methodical bulk goes! How much are you planning to bump calories?
 
MrKleen73 said:
Looking good and can't wait to see how your methodical bulk goes! How much are you planning to bump calories?
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Just gonna add some carbs every couple of weeks with a goal to gain 1lb every week or two. So for this week, I just added another serving of rice to my dinner.
 
Bodyweight up ~1/2lb to 162.0 today. No progress pics. Will probably try to do them biweekly.

School is in session, so my schedule is tight now, but I intend to update this weeks training today. Have a few sessions each week that will be done at the campus gym because I won't be able to do them at home, and the rest will be split depending on my schedule and what exercises I want to do.
 
1/13 // Back and Biceps "D"

Cable Scarecrow: 10 x 15, 13, 10

HS Low Row (against orange band): 80 x 11 (dropset) 80/45/25 x 10/8/12
TBar Row: 135 x 6, 6, 6
Smith Rows: 205 x 9, 185 x 11 (clusterset) 185 x 8/4/3
Kroc Rows: 85 x 11

Preacher Curl: 55 x 10, 8
EZ Curl: 75 x 8, 65 x 7 (dropset) 65/55/45 x 7/4/7


1/14 // Quads and Calves "A"

1 Leg Calf Raise: 53 x 13(+1), 12(1), 11(+1), 14(+4)
Bodyweight Calf Raise: 40 (+5)

Goblet Squat: 72 x 14(+1), 12(+1)
Duff. Squat: 286(+6) x 5, 5, 5
RH Single Leg Ext.: 90 x 16(+1)
Leg Press: 4pps x 11(+1), (clusterset) 4pps x 9/6/4(+3)
BSS (tempo): BW x 13

1/15 // Shoulders and Triceps "D"

Cybex Rear Delt: 90 x 15, 12, 9
Rear Delt Cable Raise: 10 x 10, 9

HS OHP: 90 x 9, (dropset) 90/80/70 x 7/3/2
Seated OHP: 135 x 4, 115 x 6, 6
Cybex Laterals: 40 x 14, 10
Cable Front Raise: 15 x 50 (cluster: 20/10/10/6/4)

Dec. KB Skullcrusher: 25 x 10, 8, Giant Set
--Spread Push down: 10 x 13, 12
--Straight Push down: 10 x 5, 5
--CG Pushup: BW x 13, 10

1/16 // Lats and Biceps "A"

Rope Facepull: 50 x 17(+2), 16(+1), 16(+1)

Triangle Pulldown: 140 x 14(+1), 12(+1)
Chins: BW x 10(+1), 9, 8(+1)
DB Pullover: 50 x 16(+1), 12(+2)
---Vogelpohl Row: (dropset) 60/30 x 13(+1)/20(+3)

EZ Curl: 77 x 12(+2), 11(+1), 9(+1)
Seated Hammer Curl: 25 x 14(+1), 12(+1)

1/17 // Hams and Calves "D"

V-Squat Calf Raise: 2pps x 13, 11, 9
Smith Calf Raise: (5 sec. top) 135 x 13, (5 sec. bottom) 135 x 18

Smith SLDL: 185 x 16, 13, 12
Good Morning: 155 x 6, 6, 6
Lying Cable Ham. Curl: 70 x 13 (dropset) 70/60/50 x 12/7/7
DB RDL (against green): 50 x 25, 25
 
Hoping to update last week's training after work today. I have a little homework to get done first, but I'm hoping it won't take too long.

Bodyweight this week was just under 163lbs. Added 1 cup of orange juice with lunch to add some carbs and also improve digestion of the black beans.
 
This is last week's training:

Sun. // Chest and Tri "A"

a1. DB Fly: 35 x 13(+1), 12(+1)
a2. DB Bench: 75 x 13(+1), 9(+1)

Duff. Incline: 159(+5) x 6, 6, 6
Hoist Inc. Press: 138 x 12(+1), (dropset) 138/113/88 x 10/4/5 (+1)
Stretcher Pushup: BW x 13(+3)

EZ Push down: 60 x 13(+1), 12(+1)
b1. Lying DB Skullcrusher: 20 x 12(+1), 9(+1)
b2. Bench Dips: BW x 8(+2), 8(+3)


Mon. // Back and Bi "A"

Hoist Facepull: 104 x 18(+1), 17(+2)
--Band Scarecrow: Micro x 15(+1)

Cable Rows: 170 x 15(+1), 14(+1)
BO DB Row: 80 (+5) x 6, 6, 6
UH Hoist Row: 125 x 12 (dropset) 125/100/75 x 13/9/10 (+4)
--TRX Row: BW x 14(+1)

Inc. Curl: 30 x 11(+), 7, 8(+1)
Hoist Rope Curl: 79 x 15(+1) (clusterset) 104 x 9/4/4 (+1)

Tue. // Quads and Calves "D"

Cybex Standing Calf: (forward) 90 x 14, (out) 90 x 11, (in) 90 x 9
HS VSquat Calves: 160 x 15, 11

HS VSquat: 270 x 14 (dropset) 270/230/180 x 11/7/9
BB Squat: 295 x 6, 6, 6
Smith Squat: 185 x 14, 11, 8
Cybex Leg Extension (5 sec. Iso-hold 1st rep): 70 x 15 (dropset) 80/70/60 x 11/7/7

Wed. // Delts and Tri "A"

Seated RD Raise: 25 x 17 (+2), 14 (+1), 15(+1)
Seated Laterals (w/ pause): 25 x 12(+1), 10(+1)
Seated BTN Press: 110(+5) x 5, 5, 5
Standing DB OHP: 45 x 17(+2), 11
Alt. DB Front Raise (dropset): 25/20/15 x 12/9/5 (+4)

HS Dip Machine (tricep focus, w/ pause): 90 x 20, 17
V-Bar Push down: 72.5 x 10, 7, 6

Thu. // Lats and Bi "A"

Seated Rope Facepull: 70 x 17(+1), 15(+2), 14(+2)
Cable Pullover: 70 x 21(+3), 17(+2), 14(+1)
Weighted Pull ups: +30(+5) x 5, 5, 5
Swiss Pulldowns (w/ forced eccentric) 140 x 14(+2), 11(+1) (dropset, add pause, remove eccentric) 140/100 x 11/8(+3)

High Pulley Rope Curl: 40 x 16(+1), 13(+2)
EZ RG Curl: 66 x 12(+2), 11(+1) (dropset) 66/44 x 12/14 (+3)

Fri. // Hams and Calves "B"

Calf Raise: (straight) Beverly x 18(+3) (out) 14(+3) (in) 11(+2) (straight) 15(+4)
1 Leg Calf Raise (5sec top+bottom) BW x 8(+1)

TRX Ham. Curl: BW x 50 (3 cluster)
Trap Bar DL: 315(+5) x 6, 6, 6
SLDL (tempo, toes elevated): 154 x 13(+1), 11(+1), 10(+2)
Partner Resist Ham Curl: 8, 8
--Band Ham. Curl: Red x 15
Band GM: 0

Notes: good week overall. Didn't have time to hit the last exercise of hamstrings because I had an appointment to get to, but otherwise good. A few sessions at the school gym for variety and/or necessity, as will be the case throughout the semester.
 
Bodyweight at 163.0 today.

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Planning to add another 1/4c of rice with lunch to bump calories for this week.
 
Still following old schedule, just a bit less free time to update here with assignments piling up.

Bodyweight this week was ~164. Added ~20g carbs and 3g fat for the next week.

Also switching my training schedule to an 8-day week instead of 7-day because I don't feel like I'm recovering well enough.

So now it is just Push/Pull/Leg/Rest/Push 2/Pull 2/Leg 2/Rest on a repeating cycle. Figuring that will help me feel more recovered and continue progressing in weights/reps/etc.
 
Weight this week is 166.6lbs.

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Busy day today, but I'm about to hit shoulders and then plan to update with this week's first 3 sessions from Mon/Tue/Wed.
 
First 3 sessions from Mon-Tue-Wed:

Back/Biceps "B"

Facepulls: 40 x 16, 15, 14
Smith Rows: 135 x 15, 13, 11, 10
Trap Bar Rows: 145 x 6 x 3
Seated Dual Pulley Row (w/ pause): 80 x 9, 7 (dropset) 80/70/60 x 5/4/4
Cybex Upper Back Row: 100 x 9, 8

Cybex Preacher Curl: 70 x 7, 60 x 8, 6, 5
Cable Curl: 42.5 x 12, (cluster) 42.5 x 9/3/2

Chest/Triceps "B"

a1. DB Flyes: 35 x 10, 8
a2. DB Bench: 35 x 13, 13

Duff. Inc. Bench: 143 x 6 x 3
Chest Dips: BW x 14, 10, 7
Hoist Flat Presa: 126 x 9 (cluster) 126 x 7/1/1

b1. Spread Push down: 30 x 10, 8
b2. BTH Extension: 30 x 5, 4
EZ Skullcrusher: 44 x 9, 11

Quads/Calves "B"

Life Fitness Calf Ext: 150 x 12, 10, 9
Smith Calf Raise: 185 x 15, 12

Smith Squat: 185 x 14, 11, 9, 7
BB Squat: 275 x 5 x 3
Cybex Leg Ext: 90 x 12, 9 (dropset) 90/80/70 x 7/4/4
Walking Lunges: scratch for time
 
So COVID-19 is kind of fucking everything up. School got postponed and is now moving online, so my whole weekly schedule is about to change in an undefined way.

Had to alter my training since I will now be exclusively training at home (previously, 3x a week was at the school gym because of time constraints).

Not sure if training will be fasted in the AM or after eating in the early PM or right before work in the evening. Depends on how the online classes shape up, I suppose.

For now, I've dropped back down to just M-F training with weekends off. Still trying to slowly gain some weight. Sitting ~168 as of this weekend, but some of that was certainly bloat. Probably still closer to 166-167, but we'll see this Saturday.
 
For now, training should look something like this:

15 sets chest, back
12 sets biceps, triceps, calves
10 sets delts, upper back
8 sets quads, hams

Mon: 2 sets upper back, 10 sets pecs, 3 sets back, 4 sets calves
Tue: 8 sets quads, 8 sets hamstrings
Wed: 4 sets upper back, 12 sets back, 4 sets calves
Thu: 4 sets rear delts, 10 sets delts, 5 sets pecs
Friday: 4 sets calves, 12 sets biceps, 12 sets triceps

Nothing too crazy. Going to be 2 variants that will meet those set targets but rotate out (Week A and Week B). Figure I'll do a 12 week mesocycle of this (6 of each session) with steadily increasing cals to support some hypertrophy.

Focus for this is on the pecs (as a major weak point) and the back (because no one ever had too big of a back). Then I'll reassess based on body comp and whatnot.
 
Yeah Covid-19 is phucking everything up... We just finally slowed down a little today from getting the entire office ready to work from home. Now time to clean up the garage and start my sessions out there.
 
Monday - Chest/Back (Week 1)

Rope Facepull w/ ext. rot.: 30 x 30, 27
DB Flyes: 30 x 15, 12, 9, 8
DB Dec. Bench: 75 x 6, 6, 11
Hoist Inc. Press: 101 x 14, 11 (dropset) 101/76 x 10/5
Seated Cable Row: 130 x 20, 15, 12

Tuesday - Legs

Standing Calves: Beverly x 12, 11, 8, 8(Missed yesterday)

45 deg. hyper: BW x 22, 20, 18
1.5 Goblet Squat: 60 x 9, 8, 7
Duff. Front Squat: 231 x 5, 5, 7
DB SLDL: 55 x 11, 11, 9, 8

Leg Press: -scratch for time-
TRX Ham Curl: -scratch for time-

Would've had time to finish but lost like an hour trying to do paperwork and **** to make sure I would graduate on time this semester. Might try to do it after work tonight, or I might push it to the beginning of tomorrow like I did with calves today. We'll see.
 
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How are you doing the for time sets? Just say 400lbs 50 reps AFAP, or 400lbs x AMRAP in 5 minutes?
 
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