Desert Fire [Forum Archive]

Pages: 1 2 3 4 5 6 7 8 9

Desert Fire

(CLICK HERE here to view the original thread with full colors/images)

Posted by: Burner02

Walked 7 miles yesterday around track.
Was busy during workout time...try going tonight.

Posted by: JerseyDevil

7 miles? That is a long walk man....

Sorry if i missed it, but when are you coming home?

Posted by: Burner02

Hey JD!
Its the only way to get sun here. I'm probably breaking some rule by being outside in a tank top here...but I just go to the track-n-back.
I'm gonna come home for a visit in spring '10 and plan to be home in spring '11, unless the economy is really bad and no jobs...then stay a 3rd year and bank $$$

Posted by: Little Wing

i bet you didn't try it in a pair of isaac mizrahi sandals

ouch.

Posted by: Burner02

I'm guessing you have? WTF are isaac mizrahi sandals?
I roll in Asics...

Posted by: Little Wing

it was only a short distance... in a very cute set of torture devices. i need some new sandals like my old ones.

Posted by: Burner02

....hmmm...bet you looked hot...

Posted by: Pylon

7 miles is fine work, no matter the speed. (You'll be happy to know that physics tells us the energy require to move an object with a mass of X over Y distance is constant, so running or walking 7 miles is the same effort.)

Posted by: Burner02

sweet!
I knew I liked physics!
Every action has an equal and opposite reaction....

Posted by: Archangel

Burner, how goes it my Friend!!!

Posted by: Burner02

Hey Arch!
Good to see ya back in these here parts!
The important question is: how YOU doin'!

Posted by: katt

Quote:

Originally Posted by Burner02

then! You and your workout partner could actually POST! that would be...AWESOME!

Ouch!

Posted by: Burner02

...actually, am back in the same boat...let's go to the boards ans see last workout posted...oh yes, there it is WAY up there. Will rectify that this afternoon.

Walked 5 miles yesterday.

Posted by: Burner02

....finally got to the gym...and I felt it...

23 July 09
BACK:
DB SLDL:
35*15, 55*10, 80*10, 80*8, 80*8

Pull Up:
BW*6, BW*5, BW*4, BW*4, BW*3 = 22

BO BB Rows:
135*8, 135*8, 135*8, 135*7

Machine Pull Downs:
80lbs per side: 3 sets of 10, 45*14

*** Time
***WOW! CRAP! Felt weak!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

....finally got to the gym...and I felt it...

Pull Up:
BW*6, BW*5, BW*4, BW*4, BW*3 = 22

Those look like my numbers and yeah, I'm

too.

Posted by: Archangel

Quote:

Originally Posted by Burner02

Hey Arch!
Good to see ya back in these here parts!
The important question is: how YOU doin'!

Doin good for the most part, good lookin w/o you got goin on my friend!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Triple Threat

Those look like my numbers and yeah, I'm

too.

Me too!

Posted by: Burner02

dang, looks like the 3 of us better get crack-a-lackin!
You seen what 'mmomba's posting? That sic pup!

Posted by: Burner02

23 Jul 09

CHEST:
DB Bench Press:
50*15, 75*10, 100* 5, 100*5, 100*4

DB Inc Bench:
3 sets of 80*5, 80*4

Dec Bench:
4 sets of 135*12

Cable Flyes:
3 sets of 50*10

** Time
** Weights were about what I wanted, but less reps than what I wanted.

Posted by: Burner02

Just bought my flight outta here! Oktoberfest, hereI come! I'm catching the last 2 days of it...hope there is some beer and cute frauleins left...

Am flying from here to Frankfurt...enjoy a few of the local attractions that afternoon and next morning, then start my trip via euro-pass to munich, enjoy beer...then just hop around Germany and wherever while I have time/money, back to Frankfurt for another night stay, get on plane night of 16th and come back to...here...

Thailand in January!

Posted by: Archangel

EXCELLENT w/o, NICE #'s my Friend!!! The trips sound like FUN!!!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

dang, looks like the 3 of us better get crack-a-lackin!
You seen what 'mmomba's posting? That sic pup!

ymmoomba is a freak! he is from Michigan ya know? hahaha

Posted by: Burner02

Quote:

Originally Posted by Archangel

EXCELLENT w/o, NICE #'s my Friend!!! The trips sound like FUN!!!

Arch!
Thanks!
have had a change of plans....NOT going to O'fest...seems dumb-ass beset friend in the world...is doing his as-usual not reliable self...and stiffing me. So...looked at the thought of doing it solo.
A) won't be that fun
B) Got REAL $$ real quick.
C) Gonna go on a:

CRUISE, baby!
I figure w/ my ability to strike up conversations with nearly anybody...except hot and desireable women...I'll have a better chance at having fun there...AND see a lot.
I leave the 2nd of Oct from here to Frankfurt, Ge. Fly out the 4th to Barcelona and get on the ship.
Ports of call are:
Naples, It
Rome, It
Florence, IT
Nice, Fr
Marseilles, Fr
back to port.
7 days.

prolly stay in barcelona a couple days to tour that city, then back to Frankfurt for a couple days to do the same and the come back here.

ALSO! Was planning on going to Thailand in January. My LT mentioned this AM about his going to Austrailia in Feb. Told him if he wants company, I'd go with him on that. Will have to check out the $$ situation.
I'm finally gonna get some vacation time....beyond past due!

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

ymmoomba is a freak! he is from Michigan ya know? hahaha

there is that....

Posted by: Burner02

26 July 09
LEGS:
Squats:
135*15, 185*10, 225*10, 225*10, 225*8, 225*8

*** weight felt HEAVY today...WTF??? Oh well, be better next leg day

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

dang, looks like the 3 of us better get crack-a-lackin!
You seen what 'mmomba's posting? That sic pup!

I've seen it, but he's not of this world.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

CRUISE, baby!
I figure w/ my ability to strike up conversations with nearly anybody...except hot and desireable women...I'll have a better chance at having fun there...AND see a lot.
I leave the 2nd of Oct from here to Frankfurt, Ge. Fly out the 4th to Barcelona and get on the ship.
Ports of call are:
Naples, It
Rome, It
Florence, IT
Nice, Fr
Marseilles, Fr
back to port.
7 days.

prolly stay in barcelona a couple days to tour that city, then back to Frankfurt for a couple days to do the same and the come back here.

ALSO! Was planning on going to Thailand in January. My LT mentioned this AM about his going to Austrailia in Feb. Told him if he wants company, I'd go with him on that. Will have to check out the $$ situation.
I'm finally gonna get some vacation time....beyond past due!

Habla espanol?
Parlez-vous francais?

Cruise should be fun and the weather should still be warm that time of year. Is the Thailand thing a vacation or a new work location?

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Habla espanol?
Parlez-vous francais?

Cruise should be fun and the weather should still be warm that time of year. Is the Thailand thing a vacation or a new work location?

Si
Oui....a little...

Thailand/Australia would be a vacation thing. Thai would be cheaper...but has mugh hiher rate of getting....AIDS...and that black death plague thing...if you get it, you can never leave the country...

Posted by: Pylon

Sounds like a good time. (The cruise, not the being locked in AUS due to cooties thing.)

Posted by: Burner02

not Aus...Thailand.
Aus...be happy to get locked in w/a hot Aussie Sheila...

Posted by: JerseyDevil

Stick with Aus buddy... Nicole Kidman/Naomi Watts.... need I say more?

Posted by: Burner02

30 Jul 09
DELTS:
Seated DB Mil Press:
30*15, 45*10, 45*10, 45*10, 45*8, 45*8

Standing DB Lateral Raises:
30*10, 30*10, 30*10

BO DB Lateral Raises:
35*10, 35*10, 35*10

DB Shrugs:
2 sets of 100*10

*** Time
***Right shoulder had an off feeling. Not pain, more like a 'crick', so didn't go up in weight.
*** Lateral Raises felt pretty good.
*** Still not 100% BO Lat Raises are good form. Will have to find someone who knows what they are doing and critique.

*** Right delt still a bit 'pingy', so did not do tris. Will try and get back to gym tonight.

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

Stick with Aus buddy... Nicole Kidman/Naomi Watts.... need I say more?

you sir, are a wise man...

Posted by: katt

I wouldn't get so down on that workout B - It was good

Posted by: Burner02

thanks-
Just wanting to get back to where I used to be...and then move on from there...

Posted by: Burner02

31 Jul 09
BACK:
DB Deads:
50*15, 75810, 100*8, 100*8, 100*6

WG BW Pull Ups:
*8, *5, *5, *5, *3, *3 = 29...not getting any better...

BB BO Rows:
135*10, 135*8, 135*8

** Time
** The deads were cool...but the rest sucked. Pull Ups not getting any better. VERY annoying. Rows were rough too...and still having a stomach issue...so was careful on 'pressure'....

Posted by: yellowmoomba

The new program is posted in my journal

Posted by: chiquita6683

Seee.... I'm still around. Reading, just don't say much. Been having incredible lifts btw. Sorry you're not feeling good, have fun on your vacation! Stay with it! Peace!

Posted by: sara

Have a fun Vaca!

Thailand sounds like a fun place !

Posted by: Burner02

Quote:

Originally Posted by chiquita6683

Seee.... I'm still around. Reading, just don't say much. Been having incredible lifts btw. Sorry you're not feeling good, have fun on your vacation! Stay with it! Peace!

Hey! You should say more! You're missed! You've been having incredible lifts? Share them! Wanna see your progress! And your beach / bikini bod!

Posted by: Burner02

Quote:

Originally Posted by sara

Have a fun Vaca!

Thailand sounds like a fun place !

look who ALSO decided to show up! Hiya Sara! How's you?

Posted by: Burner02

2 Aug 09

UPPER:
Inc DB Bench Press:
50*15, 75*10, 100*5, 100*3, 75*8, 75*7, 75*7

DB Leaning Against Rack Rows: (BO Supported Rows?)
50*10, 50*10, 75*8, 75*8

Seated DB Mil Presses:
45*10, 65*5, 65*5, 50*7

DB Shrugs:
2 sets of 100*10

Dips:
2 sets of BW*10

*** time
*** wow...felt WEAK...again!

Not sure what the dealio is with that...
*** did my switch up routine. Gonna do: upper/lower
** Buggered up the workout today. was gonna just do chest, but decided to go ahead and start new routine today. Should have done flat bench with rows...eh...will get it straightened out.
** STILL hugging and puffing. Realize it is hot out, but was inside an A'C'd bldg...and my shirt was STILL drenched...tried to keep RI'S down and tempo up.
*** Tomorrow should be squats and SLDL, maybe some leg curls and...<gulp> abs?
**Depends on time...today was cutting it close...had to stop tri's after 2 sets.

Posted by: Burner02

that took a bit longer than what I thought it would.
Am gonna have to work on that.
Maybe do smeothing like:
Primary Chest: 5 sets (including WU)
Primary Back: 4 sets
Secondary Chest: 3 sets
Secondary back: 3 sets
Ancillerary work: (Tri or Bi): 3 sets
Ancillerary work: (Tri or Bi): 2 sets

Posted by: sara

Quote:

Originally Posted by Burner02

look who ALSO decided to show up! Hiya Sara! How's you?

Good

I miss this place!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

*** wow...felt WEAK...again!

What you talking 'bout Willis? That was a strong wo... stop being so hard on yourself Burner....

Posted by: Burner02

Quote:

Originally Posted by sara

Good

I miss this place!

then...stop lolli-gagging and get back here!
BTW: You are looking way hot in the new avi!

Posted by: Burner02

Thanks, JD! Eh.....the bench presses should have been better...

Walked 2 miles a t a somewhat brisk pace last night, sprinted the last couple hundred yards. Felt pretty good...the walking seems to have helped me get my 'stride' back.

Posted by: Burner02

heh...got

Posted by: Burner02

I could use some help...not sure if I an do upper/lower split...w/ time...
I HAVE to be in and out within 40 mins...
Do I just do 1 exercise per BP?
1 chest
1 back
1 delt
1 bi or tri

'cause I won't be able to hit it again fo for a few days...and 2 exercises per BP would = 8 exercises...and don't think I can get that accomplished in that time.

Legs will be easy

or...
maybe do a push / legs / pull

aaarrrggg....

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

or...
maybe do a push / legs / pull
....

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

I could use some help...not sure if I an do upper/lower split...w/ time...
I HAVE to be in and out within 40 mins...
Do I just do 1 exercise per BP?
1 chest
1 back
1 delt
1 bi or tri

'cause I won't be able to hit it again fo for a few days...and 2 exercises per BP would = 8 exercises...and don't think I can get that accomplished in that time.

Legs will be easy

or...
maybe do a push / legs / pull

aaarrrggg....

Reduce your Rest Intervals............You can do an U/L split

Just stay focused.

Posted by: Burner02

Thanks-
Will work on it.
I didn't have an actual 'game-plan' for what I wanted to do...yeah....if you couldn't figure it out...I'm one of 'those' people...point A to Point B to point C...

I'd love to super set, but too busy in the gym and would lose the equipment I would be on.

Figure something on:
1) Horizontal Push
2) Horizontal Pull
3) Vertical Push
4) Vertical Pull
5) Tri
6) Bi

Posted by: Burner02

on today's menue of muscle breakdown and growth will be the leg portion of the Burner's physique.
main serving of squats, followed by some SLDL and if time a finishing move of lunges or calf raises...

Posted by: Burner02

Hit

Posted by: Burner02

Hit the track last night. 3 miles.
Took my friend, Crystal. her hubby said he had a headache...I KNOW, right???
So she and I walked...tried to keep it fairly brisk, but she's not used to walking anymore. She did her two miles, I kept for two more laps, picked up the pace.
Last 1/2 lap, I jogged. Somewhere between 1/2 and 3/4 speed, till I hit maybe last 200 yards, where I poured it on...full sprint. Felt friggin' GREAT! Could have gone a bit further at that speed, but stopped at the exit and wlked off. Will start to add some interval stuff.
Gonna be born-again...sexy!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

on today's menue of muscle breakdown and growth will be the leg portion of the Burner's physique.
main serving of squats, followed by some SLDL and if time a finishing move of lunges or calf raises...

Did you do it? Sounds like a good wo.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Hit

Very profound.

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Very profound.

Arnold Poindexter: So what you're saying essentially is, is that along with infinite space which extends beyond perpetual bigness there's also infinite smallness?
Harold Wormser: [nods head in agreement]
Arnold Poindexter: How?
Harold Wormser: Easy. Take an asymptotic line and extend it outward.
Arnold Poindexter: Oh.
Stewart: Right, right, right. So perpetual bigness exists simultaneously with perpetual smallness. What was I thinking?
Ogre: What if uh C-A-T really spelled dog?
Arnold Poindexter: Wow.
Harold Wormser: God.
Stewart: Yeah.
Arnold Poindexter: That's heavy Ogre. Dog.

...one of the best parts of Revenge of the Nerds II

Posted by: Burner02

4 Aug 09
LEGS:
SQUATS!
135*15, 185*5, 225*20, 275*1/2, 225*8, 225*8

Leg Press:
3 sets of 15 @ 340 lbs

*** TIME!
*** the 225*20 seemed a little..'easy'...wasn't dying by rep 13 and gut checking those last 7...so will have to up the weight.
** Although...by rep 17, form was a little off...bending a little too far forward to get down...
*** the 275 felt HEAVY after though! Didn't feel 'safe' doing the rep, so stopped @ 1/2 way and racked.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

4 Aug 09
LEGS:
SQUATS!
135*15, 185*5, 225*20, 275*1/2, 225*8, 225*8

Leg Press:
3 sets of 15 @ 340 lbs

*** TIME!
*** the 225*20 seemed a little..'easy'...wasn't dying by rep 13 and gut checking those last 7...so will have to up the weight.
** Although...by rep 17, form was a little off...bending a little too far forward to get down...
*** the 275 felt HEAVY after though! Didn't feel 'safe' doing the rep, so stopped @ 1/2 way and racked.

Very nice.....!!!!

Why not try to see how many you can get at 225???? My PB was 26.

Posted by: sara

Still wondering , what is wrong with "shaping and toning" ?

Posted by: JerseyDevil

Quote:

Originally Posted by sara

Still wondering , what is wrong with "shaping and toning" ?

Cuz... you can't really 'shape and tone' a muscle Sara. You are friends with Patrick and Ivonne... ask them to confirm, maybe I got it wrong

. They are among the most knowledgable trainers in the country for sure...

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

F*ing A Mike

Posted by: Archangel

Sweet w/o Burner!!!

Um.......................
Why so many sets............LoL!!!

Posted by: Double D

Lots of leg stuff.....urg!

Posted by: Triple Threat

225 for 20?

Posted by: sara

Quote:

Originally Posted by JerseyDevil

Cuz... you can't really 'shape and tone' a muscle Sara. You are friends with Patrick and Ivonne... ask them to confirm, maybe I got it wrong

. They are among the most knowledgable trainers in the country for sure...

What does weight training do then? it can't change the shape of your muscles genetically, but it harden and build your muscles and improve the look of them.. weight training tones your body ; harden them

Posted by: The Monkey Man

Quote:

Originally Posted by Burner02

@ this

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

F*ing A Mike

Thank you, thank you...I'd like to thank all the people that got me here to this point...my parents; for if it weren't for that look in my mother's eye that night, oh so long ago telling my father he was gonna get lucky....none of this were possible....fellow IM'ers and especially the moomba for throwing the gauntlet down for doing the dam set to end all sets...

Posted by: Burner02

Quote:

Originally Posted by Archangel

Sweet w/o Burner!!!

Um.......................
Why so many sets............LoL!!!

Thanks!
What's wrong? I had 2 warm ups and 4 working.

Only 9 total sets in that workout...kinda short, actually...

Posted by: Burner02

Quote:

Originally Posted by sara

its splitting hairs, mainly...
just sound like you watch those hanoi jane fonda 80's aerobic tapes...

It s kind of like one of those annoying things when you hear your average un-learned person say: i'm gonna go on a diet.
really? 'cause you are already on a diet...its just that your present 'diet' sucks. hard.

Posted by: sara

Quote:

Originally Posted by Burner02

Ok, how is this sound? " I wanna bulk up and look like a man"

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Nice work......KEEP IT UP!!!!

Posted by: JerseyDevil

Quote:

Originally Posted by sara

Hi Sara! Then we are on the same page. You said it yourself, "you can't change the shape of your muscles genetically", and that was my main point. Of course you can build muscle, but to look defined (my word for toned) diet enters into the equation even more so then weight training. That is my problem, decent amount of muscle but the diet sucks

Posted by: sara

Quote:

Originally Posted by JerseyDevil

I totally agree!

After what Built posted in my journal, and reading this.. it makes sense

Posted by: Burner02

Quote:

Originally Posted by sara

Ok, how is this sound? " I wanna bulk up and look like a man"

heck no!
that kinda takes away from the...wow...when I see her...I wonder what our children will look like...

Posted by: Burner02

7 Aug 09

UPPER:
Bench Press:
135*15, 185*8, 3 sets of 225*4

BO BB Rows:
135*10, 3 sets of 185*5

Standing Cable Flyes:
3 sets of 60*10

Chest Supported Rows:
45*15, 2 sets of 70*10

Seated machine Mil Press:

Don't even care the weight...something didn't like that movement

Seated DB Mil Press:

50*1 *** Right delt was done for the day

Cybex Machine Pull Down:
3 sets of 45*12

CGBP:
135*10, 135*10
--compound set--
Seated DB Curls:
25*10, 25*10

*** TIME!
** Weight was DOWN! on bench!!!!

Should have had my reps in the 6-8 range EASY by now...WTF??? Maybe not taking in enough protein?

** Ran out of time. had to cut WO short. Will try and modify workout to make it fit inside 40 minutes.

Posted by: yellowmoomba

Not everyday is going to be a good day....that's why they are called:

GOOD DAYS

Posted by: sara

Quote:

Originally Posted by Burner02

heck no!
that kinda takes away from the...wow...when I see her...I wonder what our children will look like...

When the doctor delivers my baby .. he will be like

Posted by: Burner02

Well, it's finally hit close to 'home'.
Just found out we lost one of ours this morning.
It wasn't due to a mortar attack, IED, sniper or anything that you would think would take ones life here.
SSgt. Smith, one of our 'comm' NCO's succumbed to some sort of infection this morning.
She had been sick for a couple weeks. I saw her two nights ago, as one of my friends/co-workers took her to the bathroom to make sure she was ok.
They medevac'd her to a larger base with better facilities yesterday.

I saw the Flag at 1/2 mast again the other day. We did lose another troop as well. i do 'forget' that I am in a war zone and people do die out here. I'm lucky that I'm in a relatively safe place and don't have too much to worry about.

I understand they had a nice "Fallen Comrade" ceremony at Bagram for her. There's a mile strip where all troops/contractors line the street as they drive past w/ the body. There is still pride and patriotism alive and well.

So, just to reiterate: I'm fine safe and good to go. I love and appreciate one and all.

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

Well, it's finally hit close to 'home'.
Just found out we lost one of ours this morning.
It wasn't due to a mortar attack, IED, sniper or anything that you would think would take ones life here.
SSgt. Smith, one of our 'comm' NCO's succumbed to some sort of infection this morning.
She had been sick for a couple weeks. I saw her two nights ago, as one of my friends/co-workers took her to the bathroom to make sure she was ok.
They medevac'd her to a larger base with better facilities yesterday.

I saw the Flag at 1/2 mast again the other day. We did lose another troop as well. i do 'forget' that I am in a war zone and people do die out here. I'm lucky that I'm in a relatively safe place and don't have too much to worry about.

I understand they had a nice "Fallen Comrade" ceremony at Bagram for her. There's a mile strip where all troops/contractors line the street as they drive past w/ the body. There is still pride and patriotism alive and well.

So, just to reiterate: I'm fine safe and good to go. I love and appreciate one and all.

Sorry to hear that Mike. All of you guys over there are true unsung heroes.

Posted by: Burner02

thanks-
it sounds like the 'TMC' (med tent) fuqqed up on a colossal scale...

Posted by: Pylon

That's heavy stuff, Mike. Sorry to hear you've lost a friend.

Stay safe over there.

Posted by: sara

Sorry to hear that.. My condolences

Posted by: Double D

Sorry buddy

Posted by: Burner02

hey y'all-
Thanks- I just really feel bad for her children.

Posted by: Archangel

Sorry my Friend!!! GOD speed her children!!!

Posted by: sara

Everything ok?

Posted by: Burner02

Hey!
good here...just have'nt been able to hit the gym.

Will go today though.
Gonna switch up the new workout...
My 'Vio Con Dios'..."sign of the Cross"
workout: Upper = horrizontal push/ pull then Vertical push / pull workouts take too long and only barely seem to hit all angles.
So...am gonna just do:
Upper H: push/pull
Legs
Upper V: push/pull

This way I can hit 2 exercises for BP.

We'll give that a whirl

Posted by: Pylon

Sounds good, as long as...you know...you actually go and do it...

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Hey!
good here...just have'nt been able to hit the gym.

Don't complicate things....

1) Make time
2) Work hard - beat your numbers from the last time.
3) Rest (not too long) haha
4) Repeat

It's that simple

Posted by: Burner02

That's right: K.I.S.S it:
Keep
It
Simple,
Stupid

Done and done

Posted by: Burner02

13 Aug 09
Upper Horizontal:
Inc DB Bench Press:
50*15, 75*10, 75*10, 75*8, 75*7

BO Supported DB Rows: (braced against DB Racks)
4 sets of 75*10

Bench Press:
185*8, 185*8, 185*6, 185*5

Chest Supported Cybex Rows:
4 sets of 75*10

*** Time
** swear to...that I'm getting weaker...

*** Right shoulder was feeling a little 'pingy' from the get-go. another reason to try for reps instead of weight.

** Still getting gassed...was huffing and puffing most of the way thru. THinking I kept RI's to a minimum...Was a little light headed after the BO DB Rows...got my pulse back as well as vision...went again...

*** Still not sure I like this...but will give it a try. Hopefully no more missed workouts.

** Tomorrow afternoon is the ceremony for SSgt Smith. We're closing the shop and pauying respects...hope I can get into the gym beforehand...

Posted by: Pylon

Nice work. The conditioning will come back. I think the minimal RIs will help on that a lot.

Posted by: Burner02

thanks, Py

Posted by: Double D

May try getting some mild cardio in 2-3 times a week. But just getting back into it will help a ton. Nice work burnside.

Posted by: Stewart14

Well, maybe you think you're getting weaker because you came back into training with guns blazing with that Tren stuff, of course you are going to be "weaker" now because you don't have any assistance.

In a perfect world, you would have got back into the swing of things for a couple of months, and then used that stuff and blasted through some good numbers and gone from there. Oh, and also don't forget, well, at least from what I've read here, you didnt do a proper PCT coming off the tren, so that is why you probably lost the gains you got on the stuff. I know it sucks, but the PCT is probably more important that the actual assistance since it helps you keep what you gained.

but don't worry....just keep at it, stay natural for now, build your strength back up, and then when you're ready, hit that stuff again with a proper PCT and watch what happens. ..(unless of course you are me and you use 1-andro rx and get nothing out of it....but I digress)

Posted by: Double D

Agreed

Posted by: Burner02

Hey fellas-
Thanks- I did do a PCT. So...just simple-minded me...just wants to keep moving forward...
But.....4 or so months of fairly consistant lifting..and 75lbs is hard??? OI!

Posted by: JerseyDevil

When did you do a cycle? I missed that.

Posted by: Pylon

When did you lift consistently? I missed that.

Posted by: Archangel

Wow, can't you just feel the love in here!!! Keep at it Burner, your doin fine!!!

Posted by: Burner02

I know...no haji presents for them...

Posted by: Burner02

16 Aug 09
UPPER VERT:
Standing DB Mil Press:
25*15, 35*10, 50*8, 50*, 50*7, 35*10

PULL UPS:
WG BW*10!, AWG BW*7, CU BW*5,
WG BW*5, AWG BW*3, CU BW*3 = 33

Standing Cable Lat Raises:
2 sets of 30*10

BO Cable Lateral Raises:
2 sets of 30*10

Cybex Machine Pull Down:
3 sets of 55lbs (per side) *12

*** Wow! Those standing Mil presses are a biotch!
*** WAHOO! Got 10 reps on Pu's! 1st time ina LONG time for that! Now to get more reps out of 'em...
*** Ran out of time. Was gonna do bi's...
** Realized I forgot t odo legs the other day...but have been walking / jogging.

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

When did you do a cycle? I missed that.

Over the counter stuff. Tren. Good stuff. Just got pulled from shelves...ass-hat, worthless goverment once again pulled andros off the shelves...but you can still get cigarattes/alcohol wtih no problems...oops...off the soap box...
(I've still got two bottles...)

Quote:

Originally Posted by Pylon

When did you lift consistently? I missed that.

"Laugh it up, furball"
-Han Solo...

Posted by: Burner02

For the next month, I'm going to try and keep reps in the 8-12 rep range and minimal RI's.

I have to say...one of life's little pleasures...standing underneath a nice streaming shower. When I get back to the 'States...hoping that wherever I end up....the home has good water pressure...get one of those nice spa type shower heads that can adjust from rain to pressure....stand underneath it for what would feel like an eterity...letting the steam build up and.....yeah.....I miss the simple things....clean air will be nice too....

Posted by: sara

When you leaving the middle east?

Posted by: Burner02

Quote:

Originally Posted by sara

When you leaving the middle east?

spring of '11 or if economy still in dump...'12....

Posted by: Triple Threat

Quote:

Originally Posted by Pylon

When did you lift consistently? I missed that.

Damn Py, been taking your funny pills lately?

Posted by: Pylon

Quote:

Originally Posted by Triple Threat

Damn Py, been taking your funny pills lately?

Why, yes. Did you miss the M&Ms discussion? It's well known that the orange one make you funnier.

Posted by: Archangel

Good lookin w/o Burner, those are some Great DB Presses, standing can be brutal, talk about balance AND strength, good job my Friend!!!

Posted by: Burner02

thanks, Arch!
Was feeling those after..Was thinking after the fact...will in the future, try some push/presses to get my reps out...

Posted by: Burner02

Well, got the ol' terrorist jihadi cherry popped about 10 minuets ago...don't Sounds like some dumb-ass had a bomb strapped to himself and got within 150 meters of the gate and pulled the chord. One less ignorant pig fuqqer to deal with. The joke shall be on him...he'll go into another room with 71 other boys and say: Durka, durka? (which of course translates to: I was promised 72 virgins in paradise if I did this thing?)
The other 71 boys replied: Durka, DURK! (which of course translates to: habib...you didn't read the fine print either....we are YOUR virgins)

...kinda odd how everything sounds like durka, durka, eh?
following will be some pics of our event.

Posted by: sara

What event was this?

Posted by: Burner02

one last one of yours truley

Posted by: Burner02

Quote:

Originally Posted by sara

What event was this?

the bomb at the front gate

Posted by: yellowmoomba

Wow.......freaky

Posted by: Burner02

...maybe more to come...dumb fuqqin, ignorant brainwashed pieces of garbage. Join the fuqqin current century. I don't get these...animals. I don't mean the good people of Afghanistan...the ones who would like nothing more than to live, laugh and love...I'm talking about the 'radical muslims' who believe that if u are not a muslim, you should be purged from the earth.
I'm on a gawd-dam tear here....people back home do not understand these 'people'...they do not want peace. They will never stop. They will continue to breed hate into the new generations until they are stopped. I walked from my shop to my room to change out for the gym. A convoy of Brits (y'all will prolly read about them in the news) got hit. They were here on base waiting to see how their comrades are doing that got hit. You should see the look in their faces....its gut wrenching.

I really do not feel too much for that kid who nearly killed me back in '06....and I like to think of myself as a good and kind Christian man. That said...I do have hate in my heart for these....barbaric animals. Fuq them. Kill them all. They serve no purpose in this life, nor any else.

Posted by: Burner02

18 Aug 09
LEGS:
Leg Press:
180*18, 4 sets of 380*12

Squats:
4 sets of 135*12

*** gonna feel this tomroow.
*** Even tho the weight was 'light' I kept hammering out reps without pause, and kept RI's short...as soon as I got my breath back..went again.
** Started thinking about this morning's event...got more pissed...when I felt I couldn't do another rep...legs started to shake...got pissed and hammered out a couple more. FUQ.
** Shoulda used heavier weight...might have been able to have knocked out same amount of reps, but kept reps deep, past parallel.

** My face still looks really friggin' chubby in those pics...got another 'you look like you're losing weight' compliment today...even though I'm still the same...so guess something's happening...

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

one last one of yours truley

Which one are you?

That's some scary shit going on over there. Make sure you stay safe.

Posted by: Double D

Yuck presses and squats, how you feeling?

Posted by: Archangel

Your wheels will DEFINATLY be hurting tomorrow, Good Stuff my Friend!!! Stay safe Burner!!!

Posted by: sara

I totally agree with you! These people are soo brain washed! and they raising their kids to be the same fkn way! they will never be peace in the middle east unfortunatly!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

...maybe more to come...dumb fuqqin, ignorant brainwashed pieces of garbage. Join the fuqqin current century. I don't get these...animals. I don't mean the good people of Afghanistan...the ones who would like nothing more than to live, laugh and love...I'm talking about the 'radical muslims' who believe that if u are not a muslim, you should be purged from the earth.
I'm on a gawd-dam tear here....people back home do not understand these 'people'...they do not want peace. They will never stop. They will continue to breed hate into the new generations until they are stopped. I walked from my shop to my room to change out for the gym. A convoy of Brits (y'all will prolly read about them in the news) got hit. They were here on base waiting to see how their comrades are doing that got hit. You should see the look in their faces....its gut wrenching.

I feel for you Mike. The typical Muslim is a peaceful person, but the 'jihad' psychos are hateful, pieces of shit.

The radical Muslims are no better then Hitler's Germany where they wanted to eliminate all Jews at any cost, but are even worse because they want to eliminate Christians too. My late Mom always said history repeats itself, and she was right.

Posted by: Burner02

Quote:

Originally Posted by Archangel

Your wheels will DEFINATLY be hurting tomorrow, Good Stuff my Friend!!! Stay safe Burner!!!

Hey everybody- I'm fine, thanks for asking. I'm more angry than anything else. I just find it so senseless. And there's nothing I can do about it, either.

Leg's be stiff this morning! I dunno if I like this high rep stuff, but will stik with it till I cme back from vacation, then go back to a heavier weight, lower rep scheme again.

Posted by: Burner02

BTW: Archie! That new avi of yours totally rocks!

Posted by: Pylon

Glad to hear you are safe. Stay that way, wouldja?

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Which one are you?

THat would be the goodf lookn', yet chunky one with the ever present smile, thank you very little....

Posted by: Burner02

Quote:

Originally Posted by Pylon

Glad to hear you are safe. Stay that way, wouldja?

that's the plan, amigo...not gonna go thru all this pain and anguish in the gym to get all-re-sexi-fied just to go meet my maker.

Posted by: Burner02

20 Aug 09
UPPER PUSH:
Inc DB Bench Press:
50*15, 65* 10, 80*10, 80*10, 80*7, 80*6

Rack Supported DB Rows:
80*10, 80*10, 80*8, 80*8

Bench Press:
135*12, 135*12, 135*8, 135*8

BO BB Rows:
4 sets of 135*10

Concentration Curls:
2 sets of 25*10

*** Time
*** Whew! T-shirt was DRENCHED after this one! kept weight lighter and RI's down again...got gassed towards each, but tried to keep pushing.
*** Bis were starting to hurt after that 2nd set of C-curls...still not used to direct work...slowly get them back into it.

Posted by: oaktownboy

what happened to that sob who stabbed you at the club Mike? you sue him for everything he's got?

Posted by: Burner02

Hey Oak! Long time! Good to see ya! Nah...he didn't have squat. he's on his 2nd of 14 year sentance. That's a LONG time to be sitting in a teeny, tiny box...wasting the prime of his youth....but, that was his decision...so be it.

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

20 Aug 09
UPPER PUSH:
Inc DB Bench Press:
50*15, 65* 10, 80*10, 80*10, 80*7, 80*6

Rack Supported DB Rows:
80*10, 80*10, 80*8, 80*8

Bench Press:
135*12, 135*12, 135*8, 135*8

BO BB Rows:
4 sets of 135*10

Concentration Curls:
2 sets of 25*10

*** Time
*** Whew! T-shirt was DRENCHED after this one! kept weight lighter and RI's down again...got gassed towards each, but tried to keep pushing.
*** Bis were starting to hurt after that 2nd set of C-curls...still not used to direct work...slowly get them back into it.

Niiiiice. What were the RIs? 45 seconds ? 60 ?

Posted by: Burner02

Thanks amigo!
I want to say a minute. Might have gone over a little ...thinking of getting a stop watch or something.
I saw this...looks interesting:
Gymboss: Shopping Cart

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

Thanks amigo!
I want to say a minute. Might have gone over a little ...thinking of getting a stop watch or something.
I saw this...looks interesting:
Gymboss: Shopping Cart

If you buy it - let me know how you like it. I was looking for something like that for hitting the heavy bag.

Posted by: Double D

Dang ole boy those Inclines are looking good

Posted by: Burner02

thanks, just keep trying to get back to where I was...
The DB's top out at 100lbs here. So, will work up to sets of 10 w/ them.
You'e got some NOICE #'s going on yourself!

Posted by: Burner02

Had some pics taken the other day for my visa for my up coming vacation. She took a couple extra for just onacountofbecause.
The one pic...I look wasted...am suffering from allergies..so that mixed with sudafed or whatever I'm taking...wow.
So...here's a couple current pics.

Posted by: Burner02

be gentle...

Posted by: Burner02

....legs still sore from that workout....
Any ideas for ham exercises? I think I may be stuck with just SLDL or DL?
The leg curl machine here....sucks.
Any more ideas?

Posted by: Burner02

Here's what am thinking for legs:
the one day, which I did already:
squats and presses

Next leg day:
SLDL or DL (both with DB's) and lunges.

What's your thoughts?

Posted by: Double D

I love dividing up my hams and quads!

Posted by: Burner02

I'm missing workout again....

I don't want to get ut ot rotation, but the other day, my legs were still sore form squat day. Should have I skipped the other leg day and go back to upper? I'm 'several days behind' now...

Posted by: Gazhole

I find i can train hams if my quads are sore and vice versa?

If you really couldnt train legs you could have gone on to upper, then done legs the session after that.

I dont generally stick to a set plan of which day to do my workouts. If i dont feel right i either take another days rest, or switch days. So long as you cover everything its no biggie!

Posted by: sara

Day 1 - Chest/Triceps
Day 2- Hams/Biceps
Day 3 - Shoulders
Day 4 - Quads
Day 5 - Back

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

Here's what am thinking for legs:
the one day, which I did already:
squats and presses

Next leg day:
SLDL or DL (both with DB's) and lunges.

What's your thoughts?

Don't forget good mornings to target the hamstrings.

Posted by: Archangel

You know what I say, if not ready, wait another day!!! Workout looked Great my Friend, trust your body, and take it from there!!! Thanks for the Avatar compliment!!!

Posted by: Burner02

Quote:

Originally Posted by Gazhole

I find i can train hams if my quads are sore and vice versa?

If you really couldnt train legs you could have gone on to upper, then done legs the session after that.

I dont generally stick to a set plan of which day to do my workouts. If i dont feel right i either take another days rest, or switch days. So long as you cover everything its no biggie!

I was kinda thinking that...but I still feel deads in my quads? I was reading your journal, and am thinking of trying those sumo squats.

Posted by: Burner02

Quote:

Originally Posted by sara

Day 1 - Chest/Triceps
Day 2- Hams/Biceps
Day 3 - Shoulders
Day 4 - Quads
Day 5 - Back

That's your split? I've just broken free of one BP per workout...am trying the upper hor, leg quad dominant, upper vert, leg ham dom workouts.
When I come back from vcation, I 'm gonna do another 'cycle' with my Tren in November and go back to one BP per day to try and get my strength up

Posted by: Burner02

Quote:

Originally Posted by Archangel

You know what I say, if not ready, wait another day!!! Workout looked Great my Friend, trust your body, and take it from there!!! Thanks for the Avatar compliment!!!

Hey Arch! Thanks!
But...now its been DAYS since I've been. VERY annoying....as mentioned: Mission first. One person just took a pass, so a pass, so am short handed. I have to change my workout hour. VERY ANNOYING.

I hate to say it, but GM's 'scare' me. I just read that most people do them wrong..and are ripe for injury. Wouldn't a SLDL or sumo squat be as good or better?

...had a customer hang up on my 1st thing in the AM yesterday....don't think I was rude? I just think that she didn't want to follow procedures: Submit a trouble ticket w/ all information of the system that she was having issue with and I'd upchannel it to get it resolved. Evidently, she didn't want that. She said something smart-ass and hung up on me. OI! hadn't even had the chance to enjoy nor let the effects of my morning Monster settle in! I didn't catch her name...I woulda disabled her account! HA! I'm the MAN! Hold my finger over the button that decides whether your account lives or DIES, biotch! But....didn't catch her name...didn't do it...just thought about it...

Posted by: Burner02

Saw this on T-muscle site. Looks interesting:

The Box Squat for Bodybuilders

by Nate Green

Christian Thibaudeau doesn't believe I'll try it. He's testing me.
"You have to do it tomorrow and let me know how it goes," he says in his thick French Canadian accent. "You're the journalist. You're supposed to experience what you write about." Then he laughs.
I think momentarily about refuting this claim and reminding him that journalists typically don't try shit, but I think better of it and agree to try out his new leg protocol, which includes a box squat variation specifically invented for bodybuilders who want to build some serious muscle in their quads.
I've done box squats before, but never like this. Honestly, I don't know what to think, other than I'm supposed to train my upper body tomorrow and the last thing I want to do is muck it up with some squats.
But I've learned that nothing gets you more pumped to train then having to report back to one of the world's top strength coaches.
So you better believe I'll be training legs when I hit the gym.

Tradition vs. Invention

The traditional wide-stance box squat is the exercise of choice for the powerlifter who wants to move big weights, the athlete who needs to run faster and jump higher, and even the poor schlub who needs some mass on his ass so he can sit down in a chair without sliding out of it.
But while building monstrous hamstrings and glutes is great news for a powerlifter, it's not necessarily a worthwhile goal for a bodybuilder or a guy purely interested in aesthetics.
"Sure, you want some meat on your bones back there, but not so much that it detracts from the classical V-shape," says Thibaudeau. "That's why we want to use the same principles that make the box squat a great exercise, but adjust it for the bodybuilder who wants to prime his quads for massive growth."
But what's so great about the box squat anyway?

The Box Squat, Deconstructed

"Besides the big weights it allows you to move, the box squat lets you start from a stretched or relaxed position, but focuses more on muscular contraction rather than the elasticity effect of the stretch-shortening cycle," says Thibaudeau.
Say what? English please.
"You're using pure muscle instead of bouncing."
Oh.
According to Thibaudeau, the stretch position at the bottom of a lift — let's say the bottom of a front squat — uses elasticity to push you back up. So a guy who wants to jump as high as possible will descend into his jump and reverse the motion quickly to get the most height. The faster he goes down, the higher he'll go up.
It's the rebound effect and the box squat effectively kills it. But why is that a good thing?
According to Thibaudeau, if you only do exercises that rely on that rebound effect, your nervous system gets "lazy." And once that happens, it becomes harder to activate the fast-twitch fibers that are responsible for most muscular growth.
So while you want your muscles to contract and do most of the work, all they want to do is sit on their ass and eat Cheetos. Not too productive if your goal is increased muscle mass.
But when you've got a bar on your shoulders and you sit back on the box — provided you pause for two seconds to eliminate the rebound — you'll inhibit that stretch reflex. This makes you incredibly effective at recruiting the right muscle fibers as fast as possible.
"The nervous system is a primer," says Thibaudeau. "Once it's turned on you can gain a lot more muscle if you know what to do after it's activated."
But first, how exactly should a bodybuilder prime his quads?

The High Box Squat

It makes sense that if you want to completely take a muscle out of the picture you need to change the mechanics. That's why powerlifters use a very wide, toes-out stance for their box squats. They want to take the quads out completely and really hammer the glutes, hamstrings, and hips.
So for the purpose of priming the quads and deemphasizing the glutes and hamstrings, it makes sense to use a narrow stance. But if you think you can just sit down on a low box with a narrow stance you're in for a very nasty surprise.
"You're going to fall flat on your ass," says Thibaudeau.
That's why you need a high box —one that comes up to your knees — which will enable you to maintain an upright torso without falling down.

How To Do It

The high box squat involves essentially the same set-up and execution as the traditional box squat but with a few tweaks.
Thibaudeau recommends a plyometric box or really anything that's knee-height and sturdy enough to hold a few hundred pounds. A bunch of aerobic steps works just fine. (Just make sure to grab them before the aerobics class starts unless you want a bunch of overweight soccer moms beating you with body-bars and pink dumbbells.)
Set your box in a power rack and adjust it so you only have to take two steps back before you're ready to squat.
(If you don't have access to a box, don't worry. You can also do pin squats. More on that in a bit.)
Get under the bar, grab it tight, pull your elbows forward, and take a deep breath. Once you feel "tight," walk the bar out and position your feet about shoulder-width apart. Push your hips back, keeping your core tight, and sit on the box. Pause for two seconds to eliminate the rebound effect, while maintaining that tightness. Now explode up as quickly as possible.
"Bodybuilders screw themselves up by lifting the weight under control and 'feeling' the muscle work," says Thibaudeau. "You have to accelerate quickly if you want to get the benefits of training the nervous system.
So how many reps should you do?
"First, you gotta know you can really screw up your workout by doing too much of a good thing," says Thibaudeau. "Starting from a pause like that is a real killer, so you should use a low volume/high intensity approach."
That means working up to two sets of two to four reps, at about 90 to 95 percent of your one-rep max.
"After those sets you should feel more powerful than when you first got into the gym," says Thibauedau. "If you're feeling tired, you did too many reps."

Two More Steps to Big Quads

So you've activated the nervous system and primed your quads. Now what do you do?
Heavy front squats, of course.
"The front squats will be more effective since your nervous system is primed," says Thibaudeau. "We're really going to take advantage of that, hammer your legs, and force them to grow."
But if you think you can get away with a couple half-assed sets of eight to ten reps you're fooling yourself.
"Bodybuilders have neglected the low rep range and it's led to some really disappointing results," says Thibaudeau. "When I was an Olympic weightlifter, my quads were twice the size than when I was a bodybuilder and all I did was heavy front squats and back squats."
That's why Thibaudeau recommends doing five sets of five reps of front squats.
"Start with sixty percent of your one-rep max and work on being explosive," he says. "You want to increase the weight for every set so the last set of five feels like your eyes are going to pop out of your sockets."
In other words, the reps should be hard.
"But only go balls to the wall on the last set," warns Thibaudeau. "You can really kill your progress if you do two to three sets like that."
So you've done two heavy sets of four reps on the high box squat to activate your nervous system and prime your quads. You've followed that with five heavy sets of five reps on front squats and you feel like you need to lie down for a moment. Not so fast. You've got one more thing to do, bubba, and it ain't pretty.
"Take eighty-five percent of the weight you did for your last set of front squats and perform one set where you get as many reps as humanly possible," says Thibaudeau. "Most people will get ten to twelve reps, unless they throw up first."
This is what Thibaudeau calls a "maximum capacity" set. If you've effectively stimulated your nervous system with the high box squats and five sets of front squats, this last set is the finishing touch — the coup de grace, if you will — that will add slabs of muscle to your legs.
Here's the whole protocol in table form:
ExerciseSets/RepsLoadHigh Box Squat 2 x 2-4*90-95% of 1RMFront Squat5 x 5 Start at 60% and increase weight with each setFront Squat — All OutAMAP**85% of last set of front squats
* Remember, you're supposed to work up to 2 sets of 2 - 4.
** As Many As Possible

Wrap-up

So that's the protocol. A different twist on a classic exercise that's sure to have you ready to buy new pants so your quads actually fit. Give it a shot the next time you hit the gym, but make sure to keep the puke bucket by your side.
Trust me.

A note for those of you without a box.
You can still reap the benefits of activating the nervous system by doing pin squats. Simply put the safety pins in the squat rack down to a point where you'd be just above parallel in a squat. Load the bar, squat down, get set, and start your squat from the bottom. After you stand up and come back down, let the bar sit on the pins for two seconds before you do your next rep. This eliminates the rebound effect. Stick to the same set and rep scheme for the high box squat outlined above and follow it with front squats and the max-capacity set.

Posted by: Burner02

Missed...another m'fin workout....and not my fault....damit.
Worst thing...took some energy booster before hand 'cause I thought I was able to go:
We had enough bodies in the shop
We were on top of tickets
Should have been a go.

Right before i go...team leads' husband (who is here) got his break, so they went to the PX and got friggin' ice cream.
I've been 'high' on caffeine now...actually feeling kind of sick...as dind't get it sweated out of my system....can feel a 'crash' coming on...so will not be going later tonight....dam.

Am starting to go at 11am in the morings from now on.

of of my NCO's I work with wants to go lift. We'll see. I"m still n high energy mode, he wants to build. He knows I can/did bench 3 plates, wants me to help him get there. We'll see. be nice to have a spotter and someone to push me.

Posted by: Triple Threat

Getting "primed" and then not being able to go is a horrible feeling. It happened to me once and I was not a happy camper.

Did they at least bring you back an ice cream?

Posted by: Archangel

I'm with you Triple, someone would have been "Smited"!!!

Posted by: Pylon

That would suck. I get hung up like that at work sometimes, so I can relate. Tho it's not usually over ice cream.

Posted by: sara

Quote:

Originally Posted by Burner02

Yes.. for now

Tren a ? or tren e ?

Posted by: JerseyDevil

On vacation?

Posted by: Burner02

nope!
Just got back from my reintroduction to the gym...the battle wages on..today, I fear it was more of a win for the iron. Next time...I feel the winds blowing in my favor...
No ice cream for this kid...have enough of a hard time keeping the fat gains at bay w/ the food I eat...

Posted by: Burner02

29

Posted by: Burner02

29 Aug 09
Upper Horizontal:

Bench Press:
135*15, 185*10, 225*5, 225*5, 185*10, 185*8, 135*10, 135*10

BO BB Rows:
135*10, 185*5, 205*3, 205*4, 135*10, 135*10

Inch Bench Press:
135*10, 135*8, 135*6, 135*6

Chest Supported T-Bar Machine Row:
45*10, 90*10, 135*5, 135*5, 90*10, 45*10

*** Time
***WHEW! Again! T-shirt was SOAKED! STILL waiting for heart to slow down.
** Inc BP, right shoulder was not liking that moveent too much...couldn't go to my chest. Hurt. Went to under chin then back up.

** Will be walking/ running/ elliptical-ing this evening.

Posted by: Burner02

Vacation Update:
It's Friday morning here in the 'Ghan....
The sun is out, the ruddy birds are singing...I've had my morning Monster
energy drink...tis gonna be a good day.
Why? Well...
Just had to make an itinerary change to my upcoming cruise vacation.
Its a matter of logistics.
I need VISAS to leave and then return to Afghanistan. I've sent for my exit VISA, but they will not grant a Multi-entry VISA, even though we pay to get those.
New dilemma. There isn't an Afghan consulate / embassy either in Frankfurt nor Barcelona. So, I had to find a place within reason that I know has a turn around time within my vacation dates. One shining city of awesomeness stood out above the rest, wasn't too expensive to get to and is rich in both culture and history. One of the most beautiful and romantic cities of all Europe.
That's right...Mike's going back to PARIS, FRANCE, baby!
I just booked my hotel and flight package. I'm staying near the Arc de Triumph and Eiffel Tower! That means I am a healthy walking distance to the Champs de Elysee, Louvre and the Notre Dame....WAHOO! Now, I was there back in '96, so have already seen these things, but will be great to see them again!
Now...I've added a couple other stops while I'm going to to be there. I'm
taking a catacomb tour UNDER Paris! How often do you get to see that? I was reading a little. Some of these catacombes have been there since BC!
Catacombs of Paris Museum
AND! I'm taking an all day tour with garden lunch at the Versailles Palace!
How friggin' cool is that?
Palace of Versailles - Wikipedia, the free encyclopedia
Palace of Versailles - Paris, France
I haven't had a real vacation since I went diving back in 2003. This will
be....awesome. A little annoyed that once again, I'm seeing beautiful
things/places alone, but that seems to be my station in life. But! I seem to
move faster alone.
I actually went to bed with a smile on my face. You know that smile I'm
talking about. The smile you used to have when you were a kid on Christmas Eve...knowing that Santa Clause was bringing your toys....that the next day was going to be...amazing? That's the smile I went to sleep with.
Oh, and after telling my parents over the phone my trip...I was forced to
promise, by penalty of no more care packages and a long distance 'LOOK'...that I will take MUCH pictures.
heh...only downfall...don't think I'm going to have much time for sleeping
in...I think I'm going to need a vacation FROM my vacation. I know...poor me.
But! You know...you only go around once...Its time for some me time. Who knows if I'll ever be back on this side of the world again once I do return back home..."Carpe Diem!" Seize the fish!

(Heard that in a movie)

....and then after my vacation is over...am going to get this training course that will put me back on track with my studying to learn and get as many certifications as possible before my return to get a good position when I get home. Busy, busy!

Hope you're doing great...Me? I'm....doing pretty okily dokily...

Posted by: Burner02

Quote:

Originally Posted by sara

Yes.. for now

Tren a ? or tren e ?

I dunno. It's I ramp u the hell up tren. How 'bout that?

Posted by: Pylon

Trip sounds awesome. I will look forward to the pics.

Sightseeing in Paris sounds great. Running through the streets of Paris with the sunrise sounds even better. You know...if you were looking to get some cardio in.

Nice workout, BTW.

Posted by: Burner02

thanks! Still annoyed the 225 is still heavy.

Tried to keep RI's short.
I'll be on vacation, sir! What's this sunrise you speak of??? Unless I'm wandering back to my hotel at the crack of dawn...I doubt I'll see a Parisian sunrise...
I don't think I may get more than 3 days of my 15 day vacation to actually SLEEP in...

Posted by: Double D

Vacation? Where you going bromeo?

Posted by: Triple Threat

Here's a phrase you should practice, as it might come in handy: Voulez-vous coucher avec moi ce soir?

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

Bench Press:
135*15, 185*10, 225*5, 225*5, 185*10, 185*8, 135*10, 135*10

IMO, ditch the first two 135*15 and 185*10 sets, you are just wearing yourself out before doing the meat of the wo. Just do like 6-8 reps on those. Focus on the 225 sets, then pyramid down like you did.

PARIS F*ing awesome! That's great Mike. Have fun!

Posted by: Burner02

Quote:

Originally Posted by Triple Threat

Here's a phrase you should practice, as it might come in handy: Voulez-vous coucher avec moi ce soir?

isn't that....like...in a song or something?

Posted by: Burner02

Quote:

Originally Posted by JerseyDevil

I had thought about that...but if I don't warm up...my right shoulder kills...

Like I said amigo....too bad you can't come with....

Posted by: Burner02

Quote:

Originally Posted by Malley

Vacation? Where you going bromeo?

hey! You didn't get the memo?
here's the quick rundown:
Leave Afghanistan for Frankfurt, Ge: 2 October
3 october, fly to Barcelona, Spain.
4 October: get on Voyager of the Seas and cruise for 7 days!
*ports of call: Naples/Florence/Rome/Marseilles(France/Nice(Fr) and back to Barcelona.
Stay 2 days in Barcelona
12 October: Fly back to Frankfurt, then down to Paris
16 October: Fly back to Frankfurt
17 October: Fly back to Afghanistan.

Gonna be an amazing time. Kinda wish I had a date or at least a wingman....but, what can you do?

Posted by: yellowmoomba

Trip sounds GREAT!! Always wanted to do a two week cruise around the Mediterranean

Posted by: Burner02

30 Aug 09
Legs; Quad Dominant:

Leg Press:
6 sets: 380*12

Squats:
135*12, 225*5, 225*8, 228*6, 135*15

** DONE
***WHEW! THAT wore me out! One and only squat rack was occupied again...so started off w/ Lpress. Fekt kinda heavy. But...went into kind of what I call: slingblade mode. Just try and zone it out and knock out the reps.
**Legs were fairly well screaming for mercy after the LPress. Squats were pretty good...form got a little sloppy towards the end...leaned a little too forward. Lower back is a little sore.

*** Kinda funny...friend of mine said to me: Ya know, I see you doing good work in the gym. You work hard...but your diet is shit. hhmm...guess have to work on that...
***actually should be weighing in at about 200lbs by now if I had been doing everything I should be doing...blech.

Posted by: Burner02

Quote:

Originally Posted by yellowmoomba

Trip sounds GREAT!! Always wanted to do a two week cruise around the Mediterranean

...and you still can, sir! Don't you have an anniversary comng up? if not this year...one or two years from now...
Here's where I booked my cruise:
Direct Line Cruises=

or your local travel agent.

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

30 Aug 09
Legs; Quad Dominant:

Leg Press:
6 sets: 380*12

Squats:
135*12, 225*5, 225*8, 228*6, 135*15

11 sets of leg presses and squats would definitely dominate my quads

Posted by: Stewart14

Quote:

Originally Posted by Burner02

30 Aug 09
Legs; Quad Dominant:

Leg Press:
6 sets: 380*12

Squats:
135*12, 225*5, 225*8, 228*6, 135*15

.

you sir are a sick, sick man. My back just gave you a big middle finger just for having to read that workout

Posted by: Burner02

so says the man who can trap bar dead a house!

Walked 3 miles at a decent pace, then 20 mins on elleiptical at a good pace last night. Legs be SORE!

Posted by: Archangel

Puttin some serious workouts together Burner, Good Stuff my Friend!!!

I agree with JD about the warmups on bench, try doin some cuff exercises/pec dec before, just to flush the area with blood and warm up without pounding the shoulders, just my 2 cents Brother!!!

Posted by: sara

Quote:

Originally Posted by Burner02

30 Aug 09
*** Kinda funny...friend of mine said to me: Ya know, I see you doing good work in the gym. You work hard...but your diet is shit. hhmm...guess have to work on that...
***actually should be weighing in at about 200lbs by now if I had been doing everything I should be doing...blech.

So.. that friend , how is he doing with his diet?

Posted by: Burner02

Quote:

Originally Posted by sara

So.. that friend , how is he doing with his diet?

he's lean and strong. He's a Ranger.
Good guy.

Posted by: Burner02

Quote:

Originally Posted by Archangel

Puttin some serious workouts together Burner, Good Stuff my Friend!!!

I agree with JD about the warmups on bench, try doin some cuff exercises/pec dec before, just to flush the area with blood and warm up without pounding the shoulders, just my 2 cents Brother!!!

k-will give it a whirl. How many sets? 2? How many reps?

Posted by: yellowmoomba

Quote:

Originally Posted by Burner02

...and you still can, sir! Don't you have an anniversary comng up? if not this year...one or two years from now...
Here's where I booked my cruise:
Direct Line Cruises=

or your local travel agent.

Thanks for the link....we have just under 4 years to go for our 10 yr. With two infants I don't see a cruise in our near future.

Posted by: Burner02

they have kids clubs...they could whisk your kids off...and not see them all day...I'm reading alot on a message board.
Found a thing called a 'rum runner'....invokes a pirate's life, eh, matey?
Rum Runner Flasks - Flasks
Get to Barcelona...find a liquor store...pick a bottle of..something...and have a couple shots in the room before proving how bad a dancer I am...

(I hear drinks are big $$)

Posted by: Burner02

1

Posted by: Burner02

1 September 09

Upper Vertical:

BB Standing Mil Press:
Bar*15, 65*10, 95*8, 155*2,
PUSH PRESS: 4 sets of 135*3

65*10

WG Pull Ups:
BW: *8, *8, *5,*5,*5, *5, *3 = 39

DB Shrugs:
3 sets of 100*12

Lat Machine Pull Down:
3 sets of 100*8, I think. machine sucks.

Dips:
BW: 2 sets *10, *4

***Time
*** little disappointed w/ the push presses...shouldn't been that heavy. But, were wore after that, so hopefully will be stronger next time.

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

k-will give it a whirl. How many sets? 2? How many reps?

For bench, I generally do an empty bar for 10-12, 135 for 6-8, 185 for 3-5 and then get to the work sets. I also spend about 5 minutes stretching chest/shoulder area, but that's because my shoulders are messed up.

Posted by: Archangel

Quote:

Originally Posted by Burner02

k-will give it a whirl. How many sets? 2? How many reps?

I usually do 1 set of cuff work with a LIGHT db, maybe 5 # max, and do 20 reps, real slow (You know the exercise I'm talking about??? The one where your arms are straight out from your sides, like the laterals, and your forearms are pointed up, and you lower them down towards the front of your body) I'll do 10 with hands facing down, and 10 with hands facing each other!!!

Then I would do 1 set of 6 real slow of a light weight, followed by 1 set of 3 reps slightly heavier, not much heavier though, you only want to warm up the area, not fatigue it you know!!!

Posted by: Burner02

thanks fellas! Will work them in.

My Ranger friend 'got me' again last night....food nazi bastard.....
My dinner...was healthy enough: Rice with chicken and broccoli.
However, I wanted a sprite. So I had one...I had also grabbed two more to take back to the room. (not to drink last night, but when I wanted a soda)
He walks over to me and ripped on me for drinking them...dammit...ever feel like a scolded dog?
"I'm just trying t ohelp you out and will ride your ass till you reach your goals"
great. How do you come back to that?
....thanks....food nazi...

He just made major. Makes me wish I had stayed in and gotten a comission....

Admittedly lazy yesterday...didn't even walk. Should have.....needed to, but didn't. Will go twice as hard tonight.

Posted by: Triple Threat

Be thankful that someone is taking an interest in your well-being.

Posted by: Burner02

no argument here!

Posted by: Burner02

YEAH!!!!!!!!!
Let's get THIS month off to a ROARING start!

UPPER HORIZONTAL!

BENCH PRESS:
2 sets 20lb DB's WU: Flys and Press =20 reps.
135*8, 185*5, 225*5, 275*3, 315*1, 315*1, 315*1!!

BO BB Rows:
135*10, 185*5, 225*3, 275*1, 275*1, 275*1, 135*12!!!

Inc DB Bench Press:
100*8, 75*6

Machine Chest Supported Rows:
2 sets @90lbs

*** How's the song go: I feel, go...na-na-na-na-na-na...I knew that I would know.....not quite as an accomplishment as DD's 405...but still TA DOW!

***Do some snarlin' some growlin'...some primal gutteral animal noises and get that weight UP! YEAH! (think I'm still coming off my caffeine high...)

***um...cliff note version: had a good day in the gym...

** Did take a little longer...didn't get to hit bis...

Posted by: katt

what a way to bring in September

Posted by: Burner02

'morning, katt!

Posted by: Triple Threat

Quote:

Originally Posted by Burner02

BENCH PRESS:
2 sets 20lb DB's WU: Flys and Press =20 reps.
135*8, 185*5, 225*5, 275*3, 315*1, 315*1, 315*1!!
...

Nice, Burner. See what happens when you don't wear yourself out with warm-up sets.

Posted by: JerseyDevil

Now that diet must kick ass!

Posted by: Burner02

think it was the ceffeine...

My freind who onws the supp shop I know in Colorado...he said: nice #'s...but we'll have to work on your training...WTF??? I thought my training was pretty good...dam!

Posted by: Burner02

....not a good day in the gym...at least I went...

6 Sep 09
LEGS: Quad Dom:
Squats:
135*10, 185*8, 225*10, 225*10, 3 sets of 225*8

Front Squats:
135*1, 135*4

***Wow...what a effed up day. not sure why, but felt heavy....should have been relatively 'light'.
*** Lower back was starting to bother me...think form was off a little
*** leg press was broken, so tried the front squats. besideds the normal, feels like I'm gonna choke against the friggin' bar...legs felt like they were gonna buckle, so called it.

...and to further annoy my day....tried to order shirts on line for my trip. Now there's something wrong with my card. My credit union isn't open weekends, so will take a couple days to get a hold of them...meanwhile...I can't order my shirts...HAVE to have access to my account for this tripped....FRAK!

Posted by: Archangel

Nice w/o's Burner!!! How did you like the lighter warmups and cuff work???

Posted by: JerseyDevil

Wish I could squat like that....

Posted by: Burner02

Quote:

Originally Posted by Archangel

Nice w/o's Burner!!! How did you like the lighter warmups and cuff work???

Hey Arch! It seems to have worked!

Quote:

Originally Posted by JerseyDevil

Wish I could squat like that....

um...he-man..I believe you can, sir...Irecall an insane leg workout of yours just the other day...I did one whopping exercise...

and the weights weren't impressive...I've done a moomba' 20 reps set with 225...and I had a hrd time knocking out sets of 10...not happy.
Those reps...should have been with at least 275...but, next week...

Track last Night: 2 miles.
Walked first mile.
Ran the straights and walked the corners the last two miles.

Posted by: Burner02

7 October 09

Upper Vertical:
Sitting DB Mil Press:
15*20, 35*12, 50*10, 4 sets of 40*8 WTF??

Sitting DB Lat Raise:
3 sets of 15*10

Standing BO Rear Lateral Raises:
3 sets of 35*10

WG Pull Ups:
*6, 5 sets @ 4 reps = 26

Machine Pull Downs:
85 * 8, 85*8, 45*12, 45*12

*** Time
*** This is dedicated to this workout:

*** WTF?? I was having issues with 40 DB's??? I had a great day the other day...and two shitty days. I know...at least I went...but DAM!

*** Pull Ups sucked.
*** Whole dam WO sucked. I know...at least I went.
*** Somehow took too much time and didn't get to hit my tris.

(CLICK HERE here to view the original thread with full colors/images)

Desert Fire

Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60