After 9 years in the Army Reserves and 19 years on active duty I submitted my packet for retirement. Most of my active duty career has been spent in SOF.
I shouldn’t have any TDY (temporary duty) or trips anywhere at this point. At the very least I have approximately 3 months where I can workout twice per day.
For the next 3 months I will be doing Serge Nubret Pump Training. I have had to modify it some due to some injuries I have had in the past.
In December, and after retirement, I will be on a beach on a tropical island. The goal is to not embarrass myself without a shirt on.
Stats are:
Age: 44
height: 5 ft 9 inches
weight: 203 lbs
BF: 28% (according to my scale)
I will get some pictures up this weekend.
Today’s workout:
Day one I found this workout humbling. I have had to lower the weight quit a lot.
AM
Hip belt squat 50lbs 8 x 12 (using a landmine/barbell so this only counts weight added to the bar)
Leg extension 75lbs 8 x 12
Somersault squat 50lbs 8 x 12
30 minute treadmill run (slow run. My knees about buckled at the end)
PM
Hammer Strength bench 30lbs 8 x 12 (just counting the lbs in plates added)
Pec Dec 75lbs 8 x 12
Incline DB bench 30lbs 8 x 12
Close grip bench 65lbs 8 x 12
Breakfast - 3 hard boiled eggs
6 Indigo/Anaconda pre-load (I have leftover Anaconda to go through)
workout - Anaconda peri-workout
MAG-10
no snack due to dental appointment
lunch - chicken and white rice and small portion of vegi’s
snack - “muffin” (ground turkey, brown rice, garlic, chili/garlic paste, ground flax seed baked in a muffin tin)
6 Indigo-3G/Plazma pre-load
workout - Plazma peri-workout
MAG-10
Supper - chicken breast and brown rice
Narrow grip lat pull-down 6 x 12 42.5lbs
Wide grip lat pull-down 8 x 12 35lbs (needs to go up)
Cable rows 8 x 12 42.5lbs
Meadow’s rows 6 x 12 10lbs (weight added to bar)
PM
Laying leg curl 8 x 12 70lbs (needs to go up)
Glute-ham raise 8 x 6-8 body weight (need to work up to sets of 12)
Seated calf raise 8 x 12 90lbs
[quote]CSEagles1694 wrote:
Will definitely be following. I’m a future soldier (officer) myself. Thank you for your service.
CS[/quote]
There is some good and bad with a career in the military. I wouldn’t change anything about how I spent my career. It has given me the chance to see and do more during my time than most people will get in a couple of lifetimes. A lot has changed and I am fairly far removed from the conventional army; but if you have any general questions shoot me a PM and I will try to track down an answer for you. Best of luck!!
Landmine press 6 x 12 25lbs (added to bar)
alternate front raise 6 x 12 5lbs (needs to go up)
Reverse Pec Dec 6 x 12 70lbs
Cable lat raise 6 x 12 5lbs
I was a little worried about how my shoulders would feel about this much volume. They can be a little wonky sometimes. They feel great!
PM
Cable curl (rope attachment) 8 x 12 20lbs
Tricep push down (rope attachment) 8 x 12 40lbs
EZ bar curl 8 x 12 30lbs
Close grip bench 8 x 12 65lbs
During the curls I worked to grip as tight as possible (as per Zraw’s advice). I could feel it huge in both the biceps and forearms.
Breakfast - “muffin” (ran out of eggs. Need to do some shopping this weekend)
Indigo / Anaconda pre-load
workout - Anaconda peri-workout
MAG-10
snack - “muffin”
Lunch - chicken with white rice and vegi’s
missed my snack
Indigo / Plasma pre-load
MAG-10
Supper - fish and brown rice
The Serge Nubret Pump Training program was supposed to have a rest day today. However I need to make weekends my rest day. Weekends are the only time I can block off large chunks of time to work on college papers. I am going to run it as A - B - C - A - B - weekend - C - A - B - C - A - weekend -etc, etc. I will continue to monitor to see if that gives sufficient rest.
Elbows and shoulders feel great so far
The smart phone app “Zombies Run!” is the only thing that gets me through the mundane and gerbil-like activity of running
Narrow grip lat pull-down 6 x 12 42.5lbs
Wide grip lat pull-down 8 x 12 35lbs
Cable rows 8 x 12 42.5lbs
Meadow’s rows 6 x 12 10lbs (weight added to bar)
PM
Laying leg curl 8 x 12 80lbs
Glute-ham raise 8 x 8-9 body weight (need to work up to sets of 12)
Seated calf raise 8 x 12 90lbs
Breakfast - 3 hard boiled eggs
6 Indigo/Anaconda pre-load
workout - Anaconda peri-workout
MAG-10
no snack
lunch - burger (just kwik food during a short day at the office)
6 Indigo-3G/Plazma pre-load
workout - Plazma peri-workout
MAG-10
Snack - 3 eggs
Supper - turkey and brown rice
Notes: I feel tight, but good. Joints feel really good. Tomorrow will do some light stretching before I get down to working on a short economics assignment and researching for my field study.
[quote]vanillagorilla33 wrote:
Thanks for your service. I look forward to following this. [/quote]
I have never really known how to respond to this. Mostly I am just a guy that was lucky enough to have a job I have enjoyed. Thanks for your support though.
Retirement SJ? Say it ain’t so! Seriously, I hit the big two-oh next year. Unless I make E7 (long shot). Really don’t care either way. Ready to go, but I’ll stay the extra 3-4 for the extra retirement bucks.
Not to hijack your log, but what are your plans after?
[quote]sjoconn wrote:
[quote]vanillagorilla33 wrote:
Thanks for your service. I look forward to following this. [/quote]
I have never really known how to respond to this. Mostly I am just a guy that was lucky enough to have a job I have enjoyed. Thanks for your support though.[/quote]
I’m the same way.
Also, if your knees don’t like the runs anymore, you might try the elliptical. I know we kind of frown on it, but at this point, I’ll do whatever I can to keep the joints from aching. Really tired of that noise.
[quote]boatguy wrote:
Retirement SJ? Say it ain’t so! Seriously, I hit the big two-oh next year. Unless I make E7 (long shot). Really don’t care either way. Ready to go, but I’ll stay the extra 3-4 for the extra retirement bucks.
Not to hijack your log, but what are your plans after?
[quote]sjoconn wrote:
[quote]vanillagorilla33 wrote:
Thanks for your service. I look forward to following this. [/quote]
I have never really known how to respond to this. Mostly I am just a guy that was lucky enough to have a job I have enjoyed. Thanks for your support though.[/quote]
I’m the same way.
Also, if your knees don’t like the runs anymore, you might try the elliptical. I know we kind of frown on it, but at this point, I’ll do whatever I can to keep the joints from aching. Really tired of that noise.[/quote]
Yes…it is true. I have fought the good fight and now it is time for the younger generation to take over. I picked up 7 about 8 years ago. The last time the 8 board met I declined consideration so that I could retire on-time. Its just not worth it to me anymore. I have loved my job, but some of the politics and re-structuring/financing is killing me. Let the government ruin it all under someone else’s watch.
No worries about hijacking…only about 3 of us here anyways. I have some beach property in SE Asia I am planning on putting a house on. I am a medic so I am looking to put an application in to ISOS and a few other such medic/disaster organizations for part-time work. I really don’t want to work more than 3 or 4 months out of the year.
My knees make a helluva lot of noise, but they don’t hurt me. My hips and back bother me more for running. I have mostly been doing the treadmill, but may give the elliptical a try just to see how it feels. I appreciate the tip.
I just kind of grazed on beef and potatoes all day. No real diet plan and no real meal. I did an AM and PM dose of Indigo and started off my morning with a pre-coffee dose of MAG-10. I worked some range of motion on my shoulders as well.
Sunday
I fasted today sipping MAG-10 throughout the day. Did an AM and PM dose of Indigo. Broke my fast with a birthday dinner of breaded razor clams, bacon wrapped scallions, and the better part of a bottle of merlot.
Landmine press 8 x 12 35lbs (added to bar)
alternate front raise 8 x 12 10lbs (needs to go up)
Reverse Pec Dec 8 x 12 85lbs
Cable lat raise 8 x 12 10lbs
PM
Cable curl (rope attachment) 8 x 12 25lbs
Tricep push down (rope attachment) 8 x 12 50lbs
EZ bar curl 8 x 12 30lbs
Close grip bench 8 x 12 85lbs
My right elbow initially felt a little “tight”, for lack of a better term. Feels pretty good right now.
Breakfast - 3 hard boiled eggs
6 Indigo/Anaconda pre-load
workout - Anaconda peri-workout
MAG-10
no snack
lunch - roast beef and potatoes
6 Indigo-3G/Plazma pre-load
workout - Plazma peri-workout
MAG-10
Snack - jerky in the office
Supper - slow cook beef and potatoes
Hip belt squat 8 x 12 70lbs
Leg extension 8 x 12 100lbs
Leg press 8 x 12 290lbs
30 minute run
PM
Hammer Strength bench 8 x 12 45lbs (per side)
Pec Dec 8 x 12 85lbs
Incline DB press 8 x 12 35lbs (I feel I had the strength for more weight, but don’t feel my elbows were up to it)
Close grip bench 8 x 12 85
Breakfast - 3 hard boiled eggs
Indigo / Anaconda pre-load
Workout - Anaconda
MAG-10
Snack - kimche
Lunch - roast beef and potatoes
Snack - celery
Indigo / Plasma pre-load
Workout - Plasma
MAG-10
Supper - beef and an avocado
Landmine press 6 x 12 40lbs
Alternate front raise 6 x 12 10lbs
Reverse Pec Dec 6 x 12 95lbs
Cable lat raise 6 x 12 10lbs
PM
Cable curl (rope attachment) 8 x 12 30lbs
Tri push down (rope) 8 x 12 55lbs
EZ bar curl 8 x 12 40lbs
Close grip bench 8 x 12 85lbs (I think this will go up tomorrow)
In an effort to save time, and a whole lot of repetition, I am going to just do a weekly wrap-up. Tomorrow I will get some pictures up as a baseline and then weekly after that.
