Be gentle…my first attempt at a regimented work-out for a long period of time. Military keeps me in shape. but i’m trying to hone the edge a little.
I am on a 4 day split workout. I’m 74’ and weight bout 184lbs , 9% ish BF
Day 1 Chest/Biceps
Day 2 Back/Triceps
Day 3 Legs/ 1 tricep 1 bicep exercise
Day 4 Shoulders/ Forearms
Day 5 Rest
I do cardio Monday and Friday regardless and sprints on Wednesday.
I eat what I can but being in Africa and eating of the local economy is kinda rough.
Gave yourself a 10? Army or Marines? Give an example of what your splits will look like as well as your goals.
No, I didn;t realize i 10-ed myself…i’d give me a 6 MAX… I am in the army. For goals I’d like to maintain sub-13% BF and maintian as much mobility and speed as possible. While still looking cut and muscular with a weight around 190lbs.
As far as lifting goes. 5 exercises per body part. Every exercise is done with 5 sets and same weight for all sets. For example…today was chest and I pushed 205 for all five sets. Max reps…getting like 15 first set and ending with 4 good ones on the last set. Heavy weights through out whole routine or as heavy as i can mange and still get reps.
Only YOU can make those sock look great ;->
I gave you an 8, but that’s only because you said you have weak spot. 
Let’s see some leg!!!
The legs are the problem…when they get too big they don’t run well and are like to big ham-hocks that just chafe for miles and miles on end.
Based on the photo, I would say legs need work. I understand you have your reasons, but it still gives the physique a really unbalanced look.
Take a few hits off of your PT test and buy some baby powder =P
Since size is obviously something dictated by what is required of you in the field, how about you post some lifting numbers instead?
We’re not all body builders and everyone trains for diff reasons, but no reason why we can’t all be strong for our size.
Good physique man, and thank you for all your hard work serving.
Do you really do 50 sets in some of those workouts? 5 exercises per bodypart 5 sets each is what I’m basing this off of. On top of that your military conditioning work and training 4 days in a row that’s a lot for your body to recover from especially with sub par nutrition you know?
Numbers…This is all what i am doing right now not my max (which i never do). Just pretty much chest and shoulders which gives a good idea where i am at. Only 60 secs rest between each set.
Chest- Flat-205lbs 5 sets max reps starting bout 12
Incline- 155lbs 5 sets max reps starting bout 8-9
Decline- 195lbs 5 sets max reps starting bout 10-12
Shoulders- Military press-155lbs 5 sets max reps starting bout 10-12
Arnold press- 60 lb DB 5 sets max starting bout 10-12
Legs- Squat- 225lbs 5 sets reps starting at 20-18-16-14-12
To me those numbers look pretty good, but how about your stats for some pulling exercises, like the deadlift, pullups and rows.
I only deadlift like 135 cause im scared to death of messing up my back… but at 135 i usually do like 15 reps. And as far a pullups go i do REAL pull-ups and chin-ups and get bout 15 for my body weight of each, thats where i usually start my back day at. Bent over rows 175lbs and rep it out till I just cant go anymore and do that for 5 sets.
If you’re afraid of messing up your back, you’d be much better off with higher weight and lower reps. Your form is going to deteriorate more towards those later reps, and with lower weight you’ll be more prone to lose your tightness as you’re “not taking it seriously”.
A lot of folks get injured on sub-maximal loads.
Thats one thing i try to really focus on is form… and as much as i can i steer away from “cheat reps”. but these next few work-out cycles i will give it a try…thanks
Hey Sniper.
I might understand a few things about your situation that some others don’t… being that I’ve been where you are. For a military guy (particularly an infantry-type) building a lot of mass is not desirable and is highly unlikely in any event. Lots of cardio, lousy diet, less than optimal rest opportunities, and training interruptions in the form of job requirements (field problems and deployments) all add up to good endurance and mental strength, and passable physical strength and development gains.
In short, you’re doing great. Carry on.
If you do happen to build some mass below the waist… try this.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1405
Hooah.
This is also a good chafing prevention - http://www.rei.com/product/745878?vcat=REI_SEARCH
Used it a few times for long-duration hiking, it works well. You know, just in case you ever need it ;p
BTW, looking good. Don’t worry about the legs, your job comes before aesthetics.
Whats your PDS in the Pacific, OKI?
[quote]Squiggles wrote:
This is also a good chafing prevention - http://www.rei.com/product/745878?vcat=REI_SEARCH
[/quote]
Uhmmm… that is exactly the same product I recommended in a different size. REI does seem to have the larger size at a better price than Iron Mind.
Hate to be a dick.
But isn’t a tat of the biohazard logo generally reserved specifically for HIV-positive gay men?
[quote]marathe wrote:
Hate to be a dick.
But isn’t a tat of the biohazard logo generally reserved specifically for HIV-positive gay men?[/quote]
HAHA…no thats not why i got it…other reasons…but its funny that you know that, specifically.
No, im deployed to the dark continent but there was no area for that.
[quote]nordikelt wrote:
Hey Sniper.
I might understand a few things about your situation that some others don’t… being that I’ve been where you are. For a military guy (particularly an infantry-type) building a lot of mass is not desirable and is highly unlikely in any event. Lots of cardio, lousy diet, less than optimal rest opportunities, and training interruptions in the form of job requirements (field problems and deployments) all add up to good endurance and mental strength, and passable physical strength and development gains.
In short, you’re doing great. Carry on.
If you do happen to build some mass below the waist… try this.
http://www6.mailordercentral.com/ironmind/prodinfo.asp?number=1405
Hooah.[/quote]
yea, thats one thing people don’t realize…i operate on like 5 hours of sleep max a night and an MRE is not the healthiest thing out there. So not only am I a hard gainer but sometimes there is absolutely nothing I can do about it…Its hard to get all your workout in and the proper diet when your 5k from the Sudanese border.