Monday, July 28, 2008

WSFSB III: ME Upper Body

Took some Zyrtec in the morning with a cup of coffee and some Tylenol, still feeling a bit sick with a runny nose. As sometimes happens, I ended up with edginess bordering on anxiety, and an even bigger fever (not good in Djibouti). It being the day I also took my malaria medication couldn't be good either. Haven't slept much in two days. Tried to take a nap today for an hour and was delirious. I think after today's session I'll take a few days off.

All Notation: Weight x Reps x Sets

Flat DB Bench Press: 70x5x5

Hammer ISO High Rows: 100x5x5

Assisted Neutral Grip Chinups (Monster Mini Bands): 4 sets of 2

Assisted Neutral Grip Chinups (AverageBands): 4 sets of 6

Barbell Shrugs: 155x5x5

Barbell Preacher Curls: 60x8x5

Sunday, July 27, 2008

WSFSB III: ME Lower Body

All Notation: Weight x Reps x Sets

Box Squat (Slightly Below Parallel): 205x8x5

Bulgarian Split Squat w/Front Foot Elevated: tested to a 70 lbs 5Rm and an 80 Lbs 3RM.

Full Range GHR: 5 sets to failure: essentially, a back extension to upright position

Hanging Leg Raises: 5 sets of 8

Incline Situps: 5 sets of 14

Seated Calf Raises: 50x8x5

Was feeling sick before I got to the gym and not much better afterwards so I skipped the intervals, took a shower, and went to bed.

Friday, July 25, 2008

WSFSB III: RE Upper Body

Notation: Weight x reps x sets.

Incline Bench Press: 115x13, 11, 10 reps. Increased my reps by one each set. Once my first set hits 15 reps, I'll up the weight by 10 pounds.

Hammer Iso Rows (Lats): 100x8x5

Assisted Wide Pullups (Average Band): 6 sets of 5.

Incline DB Laterals: 12x8x5

Behind The Back Shrugs (Smith Machine): 135x8x5

Reverse Curls: 50x8x5

Wednesday, July 23, 2008

WSFSB III: DE Lower Body

I did not want to work out yesterday. Not enough sleep, hips were beat from walking in the vest (since I'm lifting heavy and doing bands, I might have to do something else.). I took a nap and watched movies until 10:30 PM, then forced myself to go to the gym.

Did 10 minutes on the elliptical, plus 10 minutes of mobility work for my legs and back. In between sets of squats, I stretched and did leg swings and shoulder mobility stuff to stay loose. So I didn't pull anything and woke up pain free.

Hoist Leg Abductor: Worked up to a 100 lbs 5 RM.

Hoist Leg Adductor: Worked up to a 100 lbs 5 RM. They were mopping the gym floor, so I did these while the floor dried. Considering I pulled muscles along my inner thigh last week, this was as much a preventative exercise as it was an accessory movement:

Box Squat w/Average Bands: 140x2x8

Assisted Pistols: 5 sets of 3

GHR Back Extensions: 5 sets of 8.

Seated Calf Raises: Worked up to a 60 lbs 4RM. Lame, but I'll work on it.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.

Tuesday, July 22, 2008

WSFSB III: ME Upper Body

Yesterday, I started Ab Class and walking with the vest again. I had taken a week off from weightlifting, diet, and aerobics, then started weights but had to deal with the first week's soreness. Even though the walk sucked due to time away and high humidity (the air smelled of ocean), it was good to be back.

Today's workout (All Notation: weight x reps x sets)

Flat DB Bench Press: 60x8x5

Hammer ISO High Rows: Worked up to a 115 lbs single per arm, then did 5 sets of 8 reps at 80 lbs. This was not the plan originally but the only places I could chin were taken at that time, and I didn't want to wait.

Assisted Neutral Grip Chinups (Green Bands): 6 sets of 6

Barbell Shrugs: 135x8x5

Barbell Preacher Curls: 60x8x5. The first two sets were doable, the third was a struggle for the last two reps, the last wo sets were rest paused.

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH. Yeah, these sucked today, too.

These are my goals by the time December 22 rolls around: 200 lbs bodyweight, 375 lbs squat, 455 deadlift, 255 Bench Press.

Friday, July 18, 2008

WSFSB III: DE Lower Body

Box Squat w/Average Bands: 135x2x8. Didn't warmup with stretches, just warmed up starting with an empty bar. Pulled my inner thigh muscle on the first rep of the warmup. Nothing but stretches and leg swings for rest periods. Sucks. Speed was as good as could be expected.

Assisted Pistols (Green Band): 5 sets of 3 per leg. Can't break the 3 rep barrier.

Hoist Adductor/Abductor Machine: Worked up to 90x9 (both adduction and abduction). After having pulled my inner thigh doing sumos then today on box squats, decided to add these to my arsenal. Actually felt better when I was done.

45 Degree Hyper: 4 sets of 15.

GHR: 22 reps (2 sets of 11)

Seated Calf Raises: 40x15x3

Thursday, July 17, 2008

WSFSB III: RE Upper Body

Incline Bench Press: 115x12, 10, 9 reps

Hammer Iso High Rows: 65x12, 10, 8 reps

Wide Pullups: 6 singles with 2-min rest in between reps. Needed a little bit of kipping on most of the reps, but tried to make up for that with a slower negative.

Assisted Wide Pullups (Averge Band): 3 sets of 6, 5, and 5 reps

Incline DB Laterals: 15x5x5

Behind The Back Shrugs (Smith Machine): 135x5x5

Reverse Curls: 20x15. 25x15, 30x15.

Monday, July 14, 2008

WSFSB III: ME Lower Body

It should have been DE Lower Body, but today I learned of the stupid limits of the gym here at Camp Le Monier, Djibouti.

I did Ab Class first, which covered me for abs. So at 7 PM I enter the gym, and I have an open squat rack that I could use for the bands but no bars to use. One would think that whoever maintains the gym would know that for each rack/bench press station, there should be a bar. Plus extras for deadlifting and squatting, and they should suit those purposes. As it is, this isn't the case: there ain't enough bars to go around, and they're all for bench pressing. And there was none available. So I went back to the office for a couple of hours to futz around, drank some coffee to keep me from wanting to go to my CLU and go to sleep, then went back to the gym around 9:30 PM.

One squat rack available, but I couldn't use the bands with it. It was flat to the ground with no space to put the bands underneath it. And I had to grab a bar from one of the benches. So, while waiting for the other rack to open up, I figured I'd do sumo deadlifts just to see where I was at. I worked up to a 275 lbs 5 RM from 135 lbs in increments of 30 lbs. I then tried 305 but just didn't have enough left to pull it.

Whoever was using the rack still was not done. Fuck!!!

So I decided on box squats, slightly below parallel. The safeties had missing pins so I couldn't move them up - - - they were a few inches above my ankles. I managed to get to a controlled but grinding 275 single. I then tried 305 and had complete control of it going down but had nothing left to lift it with. And since the pins were too low, I need two people to get the bar off of me.

After all that, I skipped the single leg work, and did everything else. Kinda bummed, but I'll take it.

GHR: 21 reps in two sets.

Hammer Calf Press: 290x5x5.

Sunday, July 13, 2008


DB Flat Bench Press: Worked up to a 70 lbs 3RM, then 75x0.

Incline Bench Press: 95x11, 95x10

Neutral Grip Chinups: 6 singles

Assisted Neutral Grip Chinups (Green Band): failure at 6, 6, 5 reps

Barbell Shrugs: worked up to a 155 lbs 5RM. Sad, really.

Barbell Preacher Curls: 70x4x3, 70x2x2. The original plan was 70 for 5 sets of 5, but I had no biceps left, probably from the chins.

Weight today was 216, even after a week of doing nothing and being relaxed with my diet.

Friday, July 04, 2008


Today, on the 4th of July, a complete day off, all I did was sleep. Not like I could pop off fireworks here at Camp Lemonier, our base here in Djibouti. And yesterday's workout drained me. So except to go pee, I didn't get up until 2PM and even then after a shower, shave and toothbrushing, I went back to sleep until 4:30 PM.

Before I went to dinner, I went to the gym to check my weight because I felt really empty. Weighed in at 216 lbs. I may just hit my mini-goal of 210 before this cycle is over which, after a week off, will give me 18 weeks to see how far I could drop while on a powerlifting program.

Thursday, July 03, 2008

TBT Week 3 Workout 3

Yesterday: 1.5 hour walk in the body armor.

Ab Class

Reverse Band Pistols (Cluster): BWTx6x4. I decided to try these instead of just doing the descent. Much like the reverse band squat in priciple: I just hang the bands over a couple of the pull up handles, put my arms through them as if I was gonna swing, then do a pistol. It gives me just enough lauch to get me out of the bottom but not much else. So three reps was all I could get on one leg, then I did three on the other, and repeated the process.

Hammer ISO High Row: 70x15x4

45 Degree Hyper: BWTx15x4

Hammer ISO Shoulder Press: 55x15x4

DB Preacher Curls: 20x15x4

DB Extensions (Tates): 20x15x4

Hammer Calf Press: 200x15x4

DB External Rotations: 10x15x4

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.

Tuesday, July 01, 2008

TBT Week 3 Workout 2

Yesterday: 1.25 hours walking in body armor

Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Shoulder Complex
Wall Slide
Leg Cradle
Glute Bridge (Marching)(Knee Extension)@6
Drop Lunge (6@)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)

Reverse Deficit DB Lunge: 80x8x4

Hammer ISO Row (Lats): 110x8x4

DB Romanian Deadlift: 160x8x4

DB Incline Raises (Cluster): 15x8x4

DB Preacher Curls: 25x8x4

DB Extensions (Tates): 25x8x4

Hammer Calf Press: 255x8x4

DB External Rotations: 15x8x4

Intervals on a Treadmill (1.5 Degree incline): 4 intervals of 1 minute 8.8 MPH and 2 minutes at 3.0 MPH.