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.

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.

WSFSB III Begins

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.

216

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.

TBT Week 3 Workout 3

Yesterday: 1.5 hour walk in the body armor.

Today:
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.

TBT Week 3 Workout 2

Yesterday: 1.25 hours walking in body armor

Today:
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Inchworm@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)
YTWL@10
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.

TBT Week 3 Workout 1

I will begin just by saying that I had a huge dinner last night, a couple of big beers, and after I left the Cantina I had the jones for a hamburger, some fries, and a coke. And when I woke up at 2PM and arrived at the gym at 3PM, I still weighed 217. Just had to say that;)

No, I don't do this regularly;)

Bulgarian Split Squat: 80x5x4. Had no easy time of it, considering that I only had a day's rest between this workout and the last one. Thought of Joe DeFranco's description of this exercise as "the one that will crush your hip flexors, glutes, and VMO" as pretty fucking accurate.

Assisted Wide Grip Chinup (Green Band): BWTx5x6. The groove of this one was better than doing the wide pulldowns: my back gave out before my arms and shoulders did.

DB Deadlift (Total Weight): 200x5x4

DB Shoulder Press: 55x5x4

DB Preacher Curls: 30x5x4

DB Extensions (Tates): 30x5x4

Hammer Calf Press: 290x5x4

DB External Rotations: 20x5x4

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

217

Took my weight this morning, and weighed in at 217 for a nice one pound drop. So the diet adjustment is working. And I'm sure the squat sessions probably gave my metabolism a boost. I have 25 weeks left in my plan and am actually doing better than expected. 205 was my goal weight but I might end up in the 190s. Maybe, since my heavy cycle begins in 7 weeks.

All I have today is Abs Class. Since I've worked out for three days straight, I'm gonna have some beer and relax.

TBT Week 2 Workout 3

1.25 hours of walking with the body armor on

Pistols (Descent Only): BWTx15x3

Hammer ISO Row (Mid): 70x15x3

45 Degree Hyper: BWTx15x3

DB Incline Raises: 8x15x3

DB Preacher Curls: 20x15x3

DB Extensions (Tates): 20x15x3

Hammer Calf Press: 200x15x3

DB External Rotations: 10x15x3

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4, 8.6, and 9.0 MPH and 2 minutes at 3.0 MPH.

I'm glad that I got this week done, 6 more to go. Motivation-wise, it was my toughest week, maybe because I'm bored and want to really start hitting the heavy stuff but after the last two squat days, I'm gonna milk the benefits of single leg work that much more. While my week didn't exactly go as I planned it, that's also the good news;)

Paid!!!

Tuesday:
Took my usual long walk in my body armor. God, I feel so lazy and unmotivated!!!

Wednesday:
I was gonna do absolutely nothing until I got a care package from my wife that contained sour candy, a Father's Day card, pictures, my Blast Straps, Sting Ray, Manta Ray, wrist wraps, and a pair of average (green) bands. Noiw, all of the sudden, I kinda had the motivation to train.

Then I got to my room after work and dozed off!!!

I got up, grabbed my bands, and though I still did not want to work out I wanted to see what my squat was like. I worked up to a slow but steady 205 single in the box squat with the green bands hooked up. My squat has never been this stable or strong before. I'm stoked. I even experimented with setups for chinups, pullups, and assisted pistols (no more descent only, even if it was only enough assist for 2 reps each leg).

Thursday:

After Ab Class, I went in to do the workout that I should have done yesterday. But first, I had an even bigger squat jones to entertain. I wanted to test my squat, ass to grass. I got up to 215 for 5 reps with a full 1 Mississippi pause at the bottom and smooth ascent each time and just left the rest in the tank. Eric Cressey's article that inspired all this single leg work should have come sooner than it did - - - could this be what I was missing all this time?

Then came the regularly scheduled workout:

Reverse Deficit DB Lunge (weight is total): 80x8x3.

V-Handle Pulldown: 105x8x3.

DB Deadlift (weight is total): 190x8x3.

DB Incline Raises: 15x8x3 (Cluster).

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

Hammer Calf Press: 250x8x3

DB External Rotations: 15x8x3

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 9.0 MPH and 2 minutes at 3.0 MPH.

TBT Week 2 Workout 1

Friday: Walked in my body armor for 1.5 hours. Played 4 games of really good volleyball. We played a department that we beat the week before and they came out swinging. We still beat them 3 games to 1, but we had to work for it. Then I ran to the CLU and showered and ran to the Cantina to catch Hinder ("Lips of An Angel"), who were kind enough to do a free concert for the troops. They kicked ass.

Saturday: Same thing. Right after Ab Class.

Sunday: Should have worked out. Slept until 2PM, went to check my weight (now I'm 218), got a haircut, futzed around on the computer at work, ate a really good dinner (Been eating lower carbohydrate diet to stimulate some fat loss, but today was not the day.), took a two hour nap, talked to a friend of mine I've been playing phone tag with for weeks and finally reached her. There went the day.

Today: Made up for not working out Sunday by doing Week 3's workout.

5:15PM:
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Quad Stretch
Combination Hamstring/Calf Stretch
Inchworm@4
Shoulder Complex
Leg Cradle
Glute Bridge (Marching)(Knee Extension)@6
Knee Hug
Drop Lunge (6@)
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@10
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)
Fire Hydrant Circles (10@, forward and backward)
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds

6:30PM: Ab Class


7:00PM:
DB Bulgarian Split Squats (weight is total): 40x5x4

Wide Grip Lat Pulldown: 105x5x4

DB Romanian Deadlift (weight is total): 180x5x4

Hammer ISO Shoulder Press: 85x5x4

DB Preacher Curls: 30x5x4

DB Extensions (Tates): 30x5x4

Hammer Calf Press: Worked up to 290x5x4

DB External Rotations: 20x5x4

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4 MPH and 2 minutes at 3.0 MPH.

TBT Week 1 Workout 3

Yesterday, I walked for 1.5 hours in my body armor. Weather is now blowing in from the desert so I wasn't dripping wet at the end. Just wet. The nights are starting not to be as cool anymore.

Today, I decided to test my 15RM on some movements rather than bet on the 50-55% of my 1RM last cycle. I ended up surprising myself and having a great workout.

6:30PM-7:00PM: Abs Class for 30 minutes

8:00PM - On

Pistols (Descent Only): BWTx15x3

Hammer ISO Row (Mid): 60x15, 65x15, 75x13

45 Degree Hyper: BWTx15x3

DB Shoulder Press: 30x15, 35x11, 30x15

DB Preacher Curls: 15x15, 20x15x2

DB Extensions (Tates): 15x15, 20x15x2

Hammer Calf Press: 200x15x3

DB External Rotations: 10x15x3


Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4, 8.6, and 9.0 MPH and 2 minutes at 3.0 MPH.

TBT Week 1 Workout 2

Mobility/Warmup:
Reverse 90/90 Stretch
Inverted Hamstring Stretch
Forward Lunge, Elbow to Instep
Inchworm
Shoulder Complex
Leg Cradle
Glute Bridge (Marching)(Knee Extension)
Knee Hug
Drop Lunge
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL
Drop Squat and Stabilize
Squat Jump – Non Countermovement
Scorpions
Iron Cross
Fire Hydrant Circles
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds

The Workout:
Reverse Deficit DB Lunge (weight is total): 80x8x3. The deficit is now a step higher than the last time.

V-Handle Pulldown: 105x8x3. Used a handle with a wider V with a fatter handle.

DB Deadlift (weight is total): 190x8x3. I didn't have legs for this today. Legs still beat from Sunday, warmup took a bit out of me, the lunges REALLY took it out of my legs to the point where I had no launch. I pretty much muscled it up, saw stars after each set.

DB Incline Raises: 15x8x3 (Cluster). Did not have 12 lbs DBs but this was much better. I could do 4 reps with this weight. So I did 4 reps with one arm, then the other, then back again.

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

Hammer Calf Press: 250x8x3

DB External Rotations: 15x8x3


Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.4 MPH and 2 minutes at 3.0 MPH.

TBT Cycle 2 Begins

Last week,I completed week 8 of TBT: Day one (3 sets of 18),day 2 (3 sets of 8), day 3 (3 sets of 12). Then took off a week from weights and relaxed my diet. So yesterday, I began anew at 220 lbs.

I'm hoping that this will be the workout that gets me to 210. To that end, I made minor adjustments to the cycle and my training week. In weeks 1 thru 4, day 3 had one less set than all the other days; in weeks 5 thru 6, its two sets for each day, and in weeks 7 thru 8, it's 3 sets of everything. I upped the volume for this cycle, and now it looks like this:

Weeks 1&2: Day One (3 sets of 5), Day Two (3 sets of 8), Day Three (3 sets of 15)
Weeks 2&4: Day One (4 sets of 5), Day Two (4 sets of 8), Day Three (4 sets of 15)
Weeks 5&6: Day One (3 sets of 18), Day Two (3 sets of 8), Day Three (3 sets of 12)
Weeks 7&8: Day One (4 sets of 18), Day Two (4 sets of 8), Day Three (4 sets of 12)

In my last week or two of my last cycle, I started using 8 movements vice 6, 4 big and 4 small. Same here. The 4 small ones will be the same all the time: DB Preacher Curls, DB Extensions, Hammer Calf Press, And DB External Rotations. All for structural balance for the bench except the calf stuff. My goal is 40bs in the curls and extensions, and 8 reps of 20 lbs since we don't have 18 lbs dumbbells. There will be no benching or pushups here, just shoulder work: 2 days of presses (one with dumbbells and one on the Hammer ISO Shoulder Press) and one with side laterals to get my shoulders where I want them: 60 lbs DB Presses for 8 reps (I'm 4 reps short). After this, I will take another week off from the weights, then go on my 18-week powerlifting cycle.

My training week now no longer has a built in day off. Used to be that on Sundays, I did jack shit. Now, Sunday kicks off my workout week and Saturday is just for Abs Class and volleyball and a night at the Cantina. That's day off enough for me.

6:00-7:30PM: Walked in my body armor

9:30 PM:
DB Bulgarian Split Squats (weight is total): Worked up to 80x5,90x2

Wide Grip Lat Pulldown: Worked up to 105x5, 120x3

DB Romanian Deadlift (weight is total): Worked up to 180x5, 200x2

Hammer ISO Shoulder Press: Worked up to 90x4 each arm

DB Preacher Curls: Worked up to 30x5, 35x1

DB Extensions (Tates): Worked up to 30x5, 35x1

Hammer Calf Press: Worked up to 340x1

DB External Rotations: Worked up to 20x4

Intervals on a Treadmill (1.5 Degree incline): 3 intervals of 1 minute at 8.2 MPH and 2 minutes at 3.0 MPH.

A Short Summary of TBT Week 7

Wednesday, pulled a mid/upper back muscle doing lat pulldowns and DB Reverse Lunges . . . WTF!!! Managed to get through almost everything but ditched the DB RDLs and sprint intervals as a precaution. Then I took two days off.

Saturday, did the Abs Class and vest walking. Took Sunday off.

Monday, I more than made up for not doing the RDLs on Wednesday, and completed the third workout of week 7. Pulled 260 (130 lbs DBs) in the dumbbell deadlift, so I'm 20 lbs away from my goal of pulling the 150s. Did my two intervals at the end. But my biggest highlight happened out of the gym. While leaving the office at night after blogging this, I got on the chinup bar outside of the building and finally got one (just a tad bit of kipping). The last time I did a chinup was at around 178, around 1994. I'm around 218-219 now.

Week 8 begins today.

TBT Week 7 Workout 1

Memorial Day, as was this whole weekend, was spent being lazy and easy. Woke up at 2PM feeling super refreshed, went to hit the weights, ate probably more BBQ than I should have, then kicked back for 45 minutes before going to Ab Class and running intervals.

Bench Step Ups: BWTx18x3

Hammer ISO Row (Lat emphasis): 60x18x3 each arm

Inverted Hamstring Stretch: BWTx18x3 per leg.

Close Grip Pushups: Set of 17, 13, and 11 reps

DB Preacher Curls: 15x18x3

Hammer Calf Press: 200x18x3

DB External Rotations: 8x18x3

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 2 minutes at 8.2 MPH and 1 minute at 3.0 MPH. I did it, and this time it was only the last 20 seconds that sucked. I was afraid of the second interval but it wasn't as bad as I thought it would be, so my recovery was quick.

Oh, and my weight today was 219. Ka'chow!!!

Last Two Days

Thusrday:
Ab class, 75 minute walk with body armor on.

Friday:

This is how I made up for not doing the intervals on Wednesday, plus a bonus for mobility's sake:

Walked 2 laps around the field
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Inchworm@4
Jogged one lap around the field
Shoulder Complex
Leg Cradle@4
Glute Bridge (Marching)(Knee Extension)@6
Knee Hug@4
Drop Lunge (6@)
Side Shuffle for 30 Yards and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@10
60 percent sprint 40 yards, backpedal back
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)
85% Sprint for 40 yards, backpedal back
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Full Sprint, 100 yards

Pistols: Managed to do a complete one in each set, then BWTx11x2 (descent only)

V-handle Pulldowns: 90x12x2

DB Deadlifts: 140x12x2.

Incline Bar Pushups: BWTx12x2

DB Preacher Curls: 20x12x2

Hammer Calf Press: 200x12x2

DB External Rotations: 10x12x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Week 6 of TBT down, 10 more to go.

TBT Week 6 Workout 2

Yesterday, I got back to my room at 5:30 PM and took a nap (skipped dinner, I was so sleepy). For 4 hours!?! As you could imagine, I couldn't go to sleep anymore after that. So after getting up, I got dressed in my PT gear (not really wanting to work out), went to the gym, took off my shoes, jumped on the scale, and headed to the office to talk to my wife for a bit.

220 lbs. If I could have taken off my clothes just to see 219, I would have. OK, maybe not!

After talking on the phone, I went to the gym at 11:30. I felt tired so I saved the intervals for today. But to make up for it, I did next week's workout: 3 sets vice 2 of everything (Notation: weight x reps x sets).

Reverse Deficit DB Lunges (Total Weight Shown): 90x8x3. I set the deficit a little higher, and got more of a workout. The weight felt heavier this way, too, so I might lighten it a tad next time for better form on all reps, not just the first 4 or 5.

Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): 92.5x8x3

DB RDL (Total Weight): 160x8x3

DB Incline Laterals: 10x8x3

DB Preacher Curls: 25x8x3

DB Extensions (Tates): 25x8x3

DB External Rotations: 15x8x3

Now, I can sleep.

It Ain't Always The Heat

I thought that, maybe, it was because I hadn't walked in the body armor in about 4 days. Or, maybe, it was the increasing heat. Whatever it was, today's walk was kicking my ass. I could barely take in a full breath. Halfway through, I realized that it was neither of these things exactly. I had adjusted my vest before the walk and made it too tight, and the chest plate wouldn't let my chest expand. So I took off the IBA, layed it out, loosened the straps, and it was better than ever. Now I could breathe again. That, and it was cooler.

TBT Week 6 Workout 1

Ab Class - 30 Minutes

Bench Step Up: BWTx18x2

45 Degree Hyper: BWTx10x4

Inverted Hamstring Stretch: BWTx18x2

One Armed Neutral DB Press: 25x18x2

DB Preacher Curls: 15x18x2

Hammer Calf Press: 175x18x2

DB External Rotations: 8x18x2

Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Actually, the first interval was 1 minute and 45 seconds. This was the week I was gonna try 2 minutes fast and one minute slow, but the first interval put the kibosh on those plans. It was too difficult. Maybe next week, or I'll try to hit the mark on at least one of the intervals.

I weighed in at a hair under 224 on Sunday. The waist is getting smaller, the legs are getting leaner but harder, and I'm getting stronger in all my lifts, so about the only fine tuning besides keeping an eye on my diet is maybe making sure I'm not doing too much. After all, I won't be in Africa forever, so what I do here I must be able to do at home.