A soldiers training journal

[TRUEsoldier]

:biggestla Alright :biggestla , I keep my journal over at EF as well, and decided I can do the same over here. I really appreciate all feedback, and any kind of suggestions anyone has!

Currently I am on a modified HST routine, while I am ready to go on leave and while I am on leave. Then I plan on taking a week completely off and then back to my volume routine. I also have a slight rotator problem so I am hoping this brake form any serious training will allow it to heal better !!

this is what I do currently
incline BB press 2x15
flat (slight incline) DB fly 2x15
T-bar Row 2x15
Lat pull/chins 2x15
Arnold Presses 2x15
Lat Raises 1x15
CG Press 2x15
Press down 1x15
Standing Barbell Curl 2x15
Squats 2x15
Leg Press 2x15
SLDL 1-2x15
Stand calf raise 1x20
Abs 2x15

Starting on Monday I go to the same routine but all 10 reps
I am going to do that for a week, then
same routine with reps of 5
alot like HST , but only 1 week at each rep range....
also I do the hole workout in about 50 minutes, and let me tell you, I end up looking like I ran a marathon, and feel like I am going to puke while I am working out :rockon !!!! Awesome pump, gotta kinda like it, but cant wait to get back to my volume training!!! :bow

Peace

[mtex]

i refined an hst routine for myself, here is the article
http://www.mmsfitness.com/showthread.php?t=10358
although some disagreed w/me i thought you might like another perspective. your hst routine is right on par. & to do it in an hour or less is how you should do it. makes a difference doesnt it bro LOL

[TRUEsoldier]

yea, it is one hell of a work out to finish in just one hour, but I love it! I never thought I could do the "whole body" routine, but I actually really like it, I am deffinatly going to try a real HST routine in the future! I like the idea of breaking it into 2 days, but I am doing this also as a break on my body, (especially my knees, rotator, elbow, and wrist) so that is why I like the couple sets per muscle, then it doesnt get to the point where the injury hurts...

thanx again

[hanuri]

If u have a problem with rotator it is my belief it won´t go away just by waiting.... (I have a problem with supraspinatus , don´t know how much the effect differs) I think u should do some serious rehab fot it almost everyday basis. A phys.therap friend of mine suggested to try reverse grip benches , when I couldn´t simply do any normal benches. My injury affects delt training as well. Can do almost no pressing moves save Arnold press and reverse military presses. Anyway the rehab is the key . Btw I still do reverse benches and love them!

[TRUEsoldier]

Alright I am back from leave

REady to kill that shit all over again. I got an MRI while I was home and confirmed that my knee is completely fucked. My rotator is feeling alot better, so that is good, but we will find out. the next couple days I will find my 1RM and then begin my routine on monday!! back to my volume style training, cuz that is what I feel that I gain the most from. Hope to get alot of advice, critique, and motivation from here, so lay it on me!!

Peace

[hanuri]

OK. Now get to it! If u input is what u need , I quarantee that´s what u will get! Nice to hear your rotator is feeling a little better... My supraspinatus is not that way. It didn´t like the start of my winterswimming( started it again two weeks ago) , but religious rehab does wonders. .

[TRUEsoldier]

OCT 7th where I am, my new schedule is kinda weird but I love it. I know work from midnight to noon, but I also get to work out while I am at work!!! I lvoe it now. I get up around 1030 pm, get ready for work and go to work. Then I go eat at midnight, and then at 1 I went to the gym. I just got back, and feel great.
I took today to kinda find where I am on chest, shoulder, tri, and bi. and tomorrow I will do the same for back, traps, and legs
Leave deffinatly took its toll on my body, but I expected that, I ate so fuckin bad you cant even imagine. didnt work out for the last 2 weeks, and havnt done flat bench press in well over a month!! so I AM FUCKIN WEAK!!!! LOL

Here it goes
(I'll save you all the warm up sets, and just say my last push that I was successfull with,and the weight I failed)

Flat bench Press
245x1 good
265x1 fail

Incline Bench Press
205x1 good
225x1 fail

Arnold DB Press
65x3 good
75x1 fail

Close Grip Bench Press
205x1 good
225x1 fail

Standing ez bar curl
120+bar x2 good
130+bar x1 fail

and that is that. I did about 6 sets of each exercise building up to the weight, and only took about 30secs to 1 min rest between sets. I was done in less than 45 mins!

All in all I was pissed, but happy, another note, I have moved my grip on my bench to alot closer than it used to be, and still adapting to that. but it takes alot of pressure off my rotator, so i'll stick with it till I feel better!
Peace

[TRUEsoldier]

Oct 8th

here was the second day that I was just kinda finding my weights, and figureing out what I will work with. I cant do squats, so I decided I will start doing deads. I have really never done deads before so it was a new thing, but I it felt great and decided its a power movement so I better start

Here it is:

Iso lateral leg press (remember blown knee)
3 plates each side x20 alot of tightness, so stuck with that weight

Deads, conventional
405x1 good
didnt try anything more cuz my knee was kinda sore, plus it was pretty heavy...lol

T-bar row
4pl+25x2 good
didnt try anthing more, was happy with that and lower back getting tight

Shrugs
335x2 good
was doing them on a smith mahing, cuz everything was taken up and hated it so stopped

SLDL
I know what your thinking, what the fuck are you doing deads and SLDL on the same day, just finding work out weight thats it!!! calm down...
295x2 good
stopped their, lower back tight, probably cuz of everything else

of course I did about 3-6 sets building up to each weight, but didnt waste time with writing all that..

New schedule will start monday!!!! and the pump will begin, I will post my proposed work out schedule later, with hopes of alot of critiques!! thanx

Peace

[TRUEsoldier]

Originally Posted by hanuri

OK. Now get to it! If u input is what u need , I quarantee that´s what u will get! Nice to hear your rotator is feeling a little better... My supraspinatus is not that way. It didn´t like the start of my winterswimming( started it again two weeks ago) , but religious rehab does wonders. .

I hear ya bro, it sucks when little probs stop you from doing what you really want to do. I cant wait till monday when I start my routine full blown!!!

Peace

[TRUEsoldier]

alrighty!! I am back to my OG work out and will try to remember to post i up on here each day..here ya go

OCT 31st

chest(heavy), Traps, Quads(light), Calves

Incline BB Press
185 4x5
190 1x5

Flat DB press
85 2x10

Incline DB Fly
60 2x10

Incline HS machine
2x25, 1x35lb plates on each side, do 8 then pull then 8 etc

Standing BB Shrugs
275 3x8

DB shrugs
95 3x8

Leg Extensions
20 on each leg, held to flexed position then do 15 reps each leg
3 sets

Standing Calf Raises
275 4x20

Great work out. I decided to change the 5x5 routine a little, by making the last set 5lbs heavier, to get me ready for the next week! I kinda liked it, especially for the earlier weeks, cuz it is light weight!!
Also I was standing there, and my back cramped up(atlesast that is what it felt like!) and it has stayed that way since!! feels like a calf cramp but in my whole back! its actually hard to breathe when I turn!! its kinda buggin me, especially seeing that I have to do deadlifts today!!!

Peace