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PalmFist Three Week Training Log… Cuz 'Murica

MrKleen73 said:
So I think I decide the next log you need to do. How about one called Stories from a DI. You can tell us stupid and silly stories from the youngsters you are schooling. You can use Alias's like Private Dumb Fuk, and Sir Soup Sandwich and of course the old standby of Maggot! I remember boot and man some of the guys did some really stupid sh!t!
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Sounds like a plan. But its Combat Instructor not DI. Still a special duty assignment but I get them after boot camp to train them in Infantry Tactics
 
Today was a slammin gym sesh.

WARM UP
- 1.5 mile treadmill run

MONSTASET: 3 sets/2:30 rest
- Bicep Curls 20@25
- Lying down tricep press 20@25
- BB lunges 30@50
- DB front raise 20@15
- DB side raise 20@15

SUPERSET: 3sets
- Cable Crunch 20@whatever
- Back Extensions 15@bw

COOL DOWN:
- 10 min stairmaster
 
PalmFist said:
Today was a slammin gym sesh.

WARM UP
- 1.5 mile treadmill run

MONSTASET: 3 sets/2:30 rest
- Bicep Curls 20@25
- Lying down tricep press 20@25
- BB lunges 30@50
- DB front raise 20@15
- DB side raise 20@15

SUPERSET: 3sets
- Cable Crunch 20@whatever
- Back Extensions 15@bw

COOL DOWN:
- 10 min stairmaster
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Whoa. What's this?

You lift weights too?

:D
 
PalmFist said:
Sounds like a plan. But its Combat Instructor not DI. Still a special duty assignment but I get them after boot camp to train them in Infantry Tactics
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let me respectfully rephrase that:

you're our resident killing instructor...
 
Did a PFT this morning. Got a 268/300. Got my 20 pullups (did 30 just because), my 100 crunches, and ran a 23:20 3 mile. I'm still pretty tore up from that stretcher run/swim/run earlier this week, so my run time suffered. My L hip flexor/groin is killing me. I'm hobbling around pretty bad. Gonna see about getting a deep tissue massage tomorrow and maybe a chiro as well. I need it bad. Shins and lower back are hurting good too. Thank god I have the weekend off!!!
 
So I guess today is chest/back. Lower body needs recovery. Gym now. Then beach stretching later. Supposedly we're doing a 9 mile run in boots tomorrow up and down the mountain... So gay
 
CHEST/BACK: supersets

Incline Treadmill Warmup: 0.5mile

Bench + NG Pullups:
4 sets 10-15 reps up to 225 on bench and bodyweight pullups

Incline Bench + Seated Row:
3 sets of 15 reps at 135 for bench and whatever for cable rows

DB Bench + DB Rows:
3 sets of 15-20 reps at 60lbs

Cool Down: 5 min on elliptical

GONNA START LIFTING HEAVY AGAIN. THE LIGHT WEIGHT HIGH REP WORK HAS ME FEELING WEAK
 
PalmFist said:
So I guess today is chest/back. Lower body needs recovery. Gym now. Then beach stretching later. Supposedly we're doing a 9 mile run in boots tomorrow up and down the mountain... So gay
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I'd say that is far from gay... doesn't get more manly! Sounds brutal.. good luck
 
In.. Much respect for sticking with it, I remember my combat instructors, I don't think they ever slept on top of doing everything we did
 
Remember that one time when all of this crap came easy and we'd laugh when the old guys touted their age?
Welcome to aging my friend. Don't let the rings around your trunk show, stay strong old oak.
 
iparatroop said:
Remember that one time when all of this crap came easy and we'd laugh when the old guys touted their age?
Welcome to aging my friend. Don't let the rings around your trunk show, stay strong old oak.
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Lol and or hell yeah!
 
Yeah so that was fun... Not!

15k trail run in boots and utes...

Doubling my multis and MSM/glucosamine/hyaluronic acid/fish oil. This young buck is heading for an early hip replacement if he doesn't stay on top of his shít
 
iparatroop said:
Remember that one time when all of this crap came easy and we'd laugh when the old guys touted their age?
Welcome to aging my friend. Don't let the rings around your trunk show, stay strong old oak.
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I'm still beating the 24 and 25 year old. Holler!
 
Good one. I'm sure most of you have no idea what green Chile is, but I miss it so much. It goes with everything. I'm havin withdrawal
 
ARMS

Warm up:
-5 min elliptical

BIS:
-Alternating DB Curls- 3 sets of 15-12 reps
-Ezbar Curls- 3 sets of 15-10 reps
-Neutral Grib BB Curls- 2 sets of 15-12 reps

TRIS:
-Close Grip BP- 3 sets of 20-18 reps
-Lying Down DB Triceps Press- 3 sets of 20 reps
-Pronated Grip Cable Pushdowns- 2 sets of 15 reps

Cool Down:
-20 min LISS on treadmill
 
Been crushing it in here how is that hip doing?
 
PalmFist said:
CHEST/BACK: supersets Incline Treadmill Warmup: 0.5mile Bench + NG Pullups: 4 sets 10-15 reps up to 225 on bench and bodyweight pullups Incline Bench + Seated Row: 3 sets of 15 reps at 135 for bench and whatever for cable rows DB Bench + DB Rows: 3 sets of 15-20 reps at 60lbs Cool Down: 5 min on elliptical GONNA START LIFTING HEAVY AGAIN. THE LIGHT WEIGHT HIGH REP WORK HAS ME FEELING WEAK
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Still smashin that bench press man. And I say YES to the heavy lifting haha. But yea man, weights do feel heavier when I go high focused reps with light weight. Anyways, how's Cali treating you man?
 
MrKleen73 said:
Been crushing it in here how is that hip doing?
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I'm pushing through hoping it goes away. Think I pulled a muscle. Groin/hip flexor. Don't want to go to medical cuz they'll put me on light duty for who knows how long...
 
atanocc said:
Still smashin that bench press man. And I say YES to the heavy lifting haha. But yea man, weights do feel heavier when I go high focused reps with light weight. Anyways, how's Cali treating you man?
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Love SoCal bro. Waiting till I'm out of debt completely in a month or so then buying a surfboard and suit. Getting a nice tan on the weekends too...
 
Since today is hump day me and these other two Marines did a 10k. These hills blow balls
 
Circuit training day at the HITT Center today cuz the gym was closed for cleaning...

WOD:
-PULLUPS
-DIPS
-GHR
-BB SQUAT
-BOX JUMP

5 rounds of 10-15 reps each exercise with 1:00 rest btwn rounds

Hazefest and a half!
 
Threw together some shít this morning. A little hung over but whatever...

BB BENCH: 5 sets of 10-12 @225

BI CURLS: 3 sets of 20 @25

PULLUPS: 3 sets of 10 @bw

SEATED ROPE CLIMB MACHINE:
5 mins alternating 30-40secs@high resistance and 30-40secs@low resistance

SIT UPS: 3 sets of 20 reps

IRON CROSS: 3 sets of 30secs@15lbs
 
Thanks dudes! We PT every morning here and 3/4 of the time I can choose what I want to do as long as I'm actually doing something legit like. Its awesome to have all this free shít at my disposal. Cancelled my 24 Hour Fitness membership yesterday. I start my Instructor course in a week and know I'm gonna be busier so fck paying for something I won't have time to use...

Still motivated. Still excited. Gonna try and get a script for HGH from my home doctor on Monday. He already agreed to giving me a TRT script so everything is about to be legit! Yeah BOI!!!
 
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