dougnukem

Here is the schedule of my workout as well.

Chest
Back
Cardio
Off
Leg
Arm/Shoulder
Cardio
Off
--lather, rinse, and repeat if necesssary....

dougnukem

Bump for some input........

dougnukem

Another bump hoping for some constructive input. Also curious to whether or not switching my egg whites PW w/ my scoop of whey before sleep is more beneficial? Right now I eat the egg whites right after working out and take a scoop of whey before bedtime. I have seen a few post saying that whey isn't beneficial before bedtime.

boilermaker

Alot of people here are big fans of cottage cheese and peanut butter at bed time. Slow digesting and a healthy fat source. Whey protein goes straight through your stomach and into your intestines, where it is digested very quickly.

My Journal: Are We Almost There Yet?

dougnukem

Well, I can't obtain any cottage cheese around these parts, but I do have some PB. Although it just your standard Peter Pan PB, sorry no natural here either. As far as healthy fats, I take some fish oil along with my whey before bedtime. I could also get some nuts from the chow hall.

Triple Threat

Workout schedule looks good to me.

Archangel

W/O's look great in here, Thank you for what your doing for our country!!! Much respect to you!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Devlin

Have a safe Thanksgiving and Thank you for your service.

Time to face the jury (and myself)

Time to bring sexyback

boilermaker

Have a good holiday doug, you deserve it.

My Journal: Are We Almost There Yet?

camarosuper6

I would like to see some workouts...routines etc???

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


Boot Shine and Polish $15.
New Uniforms: $250
New gun and holster: $450
Looking like a stud in uniform: Priceless

Girl: Me and this new guy are getting kinda chummy.
Me: Good chummy? Like friends forever?
Girl: Ya
Me: Or Chummy like, spank my ass chummy?

grant

Cool you're from Chicago...I grew up in Kane/DuPage myself, live in the city now though. PS, it's supposed to be a balmy 25 degrees tomorrow

dougnukem

Triple Threat: Thanks for the input!

Archangel: Thanks for the input. I love what I do, and woudln't trade it for anything else.

Devlin: You do the same. Serving our country is a pleasure and an honor.

boilermaker : Nah, I don't deerve it anymore than the next guy. But you be sure to enjoy your's as well!

dougnukem

grant: It's always cool to run into another Chi-town native. Yea, I heard it's been quite windy as well. My mother had just sent me a message telling about the forecasted weather of -1 degrees F. It's about 40 here with some good cold wind too. Reminds me of Chicago during October.

dougnukem

camarosuper6: Lets see what I have so far....
From the other day...
DB flat bench
(Warm up:2 sets, 10 reps, 55#DB)
5 reps, 75#
5 reps, 85#
5 reps, 85#
5 reps, 90#
5 reps, 90#
BB incline press
8 reps, 135#
8 reps, 155#
5 reps, 175#
BB decline press
8 reps, 135#
8 reps, 155#
5 reps, 175#
Pec Deck (Pro Maxima)
10 reps, 60#
10 reps, 75#
*had to use pec deck as both benches were taken, as well as, cable crossover.*

I think I may throw an extra set in each of the last 3 exercises, as I felt I could do more. Too much?

Back day this morning wasn't half that bad. Tried to incorperate some new moves for a needed change.

DB Bentover Row:warmup, 2 sets of 10 reps, 45#
5 reps, 55#
5 reps, 65#
5 reps, 75#
5 reps, 80#
5 reps, 80#
Pullups:wide grip-4 reps
narrow underhand-3 reps
T-Bar Cable Rows: (Pro Maxima)
8 reps, 90#
8 reps, 105#
8 reps, 135#
V-handle Pulldowns: (Pro Maxima)
10 reps, 105#
8 reps, 135#
10 reps, 150#

I'm going to keep pushing the pullups as I know they will really benefit me over time. It's just not that easy to lift 220# of my heavy ass body weight for many reps, but I know I'll get there.

I haven't written up a routine yet for the other body parts, so I will post that sometime here tonight. Thanks for your input.

dougnukem

Well, been a few days, but they had some computer problems last night that prevented me from posting. So I will start with my Arm workout from 2 mornings ago.

BICEPS
Alt. standing DB curls: warmup set; 10 reps, 25#
8 reps, 30#
8 reps, 35#
8 reps, 40#
BB curl
5 reps, 65#
5 reps, 70#
5 reps, 75#
5 reps, 80#
5 reps, 85#
TRICEPS
DB kickback: warmup set; 10 reps, 25#
8 reps, 30#
8 reps, 35#
8 reps, 35#
Close-grip incline bench press
5 reps, 115#
5 reps, 135#
5 reps, 155#
5 reps, 175#
5 reps, 175#

Finished workout with 2 supersets of cable rope curls/rope pulldowns;
10 reps, 90#

Pretty intense workout with some good pump after the fact. I think I may change the close-grips to some skull crushers or another exercise, as I don't get as good of a pump from them as I'd like.
Diet wise, I kind of let myself go with the holiday and all, still maintaining my protein drinks and supps. Had plenty to eat for bulking, but partook in some ice cream 2 nights in a row.

dougnukem

This morning was shoulder day, so without futher ado---

DB laterial raises for warmup: 2 sets, 10 reps, 15#
DB standing overhead presses
5 reps, 30#
5 reps, 35#
5 reps, 40#
5 reps, 55# (we only have 1 50# DB, so I jumped to 55# early)
5 reps, 55#
DB shrugs
8 reps, 70#
8 reps, 75#
8 reps, 80#
8 reps, 85#
Cable upright rows
10 reps, 130#
10 reps, 140#
8 reps, 150#

All in all, not to shabby. I try not to have too much volume with shoulders, since they get a bit work in on chest and beck days as well.
Diet wasn't too bad, as I have upped my protein drink to 2 scoops/ serving. I also added 2 spoonfuls of PB along with my protein pre-bedtime meal. It's regular commercial Peter Pan, but it's all I can get over here. I still managed to have some ice cream again with my lunch. Damn stuff is addictive, going to have to resist temptation somehow. I need to start logging my actual diet again, so I can make sure I'm getting enough in the right areas for bulking. Our scales are a bit off at the gym, but right now I'm between 225# and 230# at 6 foot height. Couldn't tell you my BF%, but if I'd to guess, it's probably around 20%, maybe a little less. It's hard to tell, since it all congrigates in the same area on my body.

boilermaker

Nice looking workouts, Nuke! Keep up the good work.

My Journal: Are We Almost There Yet?

dougnukem

This morning was cardio day. Jumped on the stationary bike and got a solid 20 minutes in. Kept a steady pace of about 85-90 rpms, nothing too intense, just enough to get the heart pumping.
Tomorrow morning is chest, so looking forward to torturing myself as usual.

Placed an order for some more whey to get me until the end of my tour along with some casein for pre-bedtime protein. I'm trying out the allthewhey products, as a few folks here have recommended them. Diet hasn't been too bad, considering all the crap that's laying around the shop to munch on. I still maintain my basic needs of lean protein, veggies, carbs, and the best fats they have to offer. I did pick up a bowlful of mixed nuts to munch on for healthy fats, along with some PB as stated earlier. Having 2 scoops of whey instead of 1 has helped with my increasing appetite, which is a good thing. Since I started going heavier, my appetite has increased considerably, so I'm trying eat as much as I can to reap the benefits of my workouts. Unfortunately, the scales in the gym aren't very accurate (they bobble around 10 lbs of variation), so I can't really gauge any improvements that way. So I guess I'll have to wait until I get home and see how my wife reacts, as she would notice any changes.

dougnukem

All right, this morning was a great chest workout. Added some volume like I talked about doing, but not quite the same places. Added an extra set in the inclines and the cable crossovers. Not a big fan of the declines, so I decided not to add another set there. Something about laying halfway upside-down just doesn't really appeal to me. I do them to hit the chest from a different angle, and that's about it.

DB flat bench: 2 warmup set of 55# for 10 reps
5 reps, 75#
5 reps, 80#
5 reps, 85#
5 reps, 90#
5 reps, 95#
DB incline bench:
8 reps, 55#
8 reps, 55#
8 reps, 60#
8 reps, 60#
BB decline bench:
8 reps, 135#
8 reps, 155#
8 reps, 165#
Cable crossovers:
10 reps, 40#
10 reps, 40#
10 reps, 40#

I felt pretty satisfied with this workout. I think I may change the order next week, for a changeup. One thing I did notice was a little pain in my right shoulder during my inclines. It was only there when I first started each set. I think it may have just been the awkwardness of lifting the DBs up to my chest/shoulder height to start off. It wasn't a strong pain, but I will monitor any more pain just to be on the safe side. I also tweaked my left thunb somehow, as I can barely hold a pen to take down the hourly readings tonight. Might be a combination of the workout (could have rolled a DB funny) and too much video games afterwards, as I always play some PS2 after working out. Or maybe I'm just getting old.

dougnukem

Yesterday's diet was here and there and everywhere

Meal 1: turkey, roast beef, cheese, tomato, lettuce, and mayo sandwich w/ some gatorade
Meal 2: 2 scoops of whey, and a handful of mixed nuts
Meal 3: chicken cordon bleu (minus the melted swiss inside), chopped potatoes w/ some cheese on top, broccoli, and the topper....mint chocolate chip ice cream.
Meal 4: 2 scoops of whey
Meal 5: 6 egg whites, and some gatorade
Meal 6 (PWO): 6 egg whites and a donut (hey, it was the only carb available )
Meal 7: 2 scoops of whey, and 2 spoonfuls of PB

Man, if I was only allergic to sugar (cookies, ice cream, and the like), eating right would so much easier!

dougnukem

Today was back day! Oh yeahhh!!! Added my shrugs to back day, because I can. That and a couple suggested it, so I figured, what the hell, why not.

DB 1 arm rows: 2 warmup set, 10reps, 45#
5 reps, 55#
5 reps, 65#
5 reps, 70#
5 reps, 75#
5 reps, 80#
--adjusted weights in order to maintain better form on last set--
Pullups close grip-underhand:
4 sets, 3 reps each
--going to continue doing these, no matter how pathetic I look doing them right now. I know it will benefit me in the long run--
V-handle cable rows:
10 reps, 90#
10 reps, 105#
8 reps, 135#
--really feeling it in my back at this point--
DB shrugs:
8 reps, 70#
8 reps, 75#
8 reps, 80#
6 reps, 85#
--had to cut last set short because I lost grip on right DB, and almost dropped it--
Wide grip pulldowns:
10 reps, 105#
10 reps, 120#
--will up the weight next week even though it's the last exercise, because I'm trying to kill myself. Aren't you?--

So another successsful day in the gym. Didn't notice any pain in the shoulder today, so that's a good sign. But my left thumb is still sore, might be tendonitis, oh well. Today will be cardio day anyways, so it will get some rest. Anyone know if taking some ibuproferen is not recommended while lifting? I've been told that it counters the effects of lifting, but just needed to know if it was alright to take at bedtime for my thumb.

boilermaker

Hi Nuke. Workouts are looking great. I get a pain in my shoulder when I do inclines and overheads, too. It's in my left shoulder, which is my non-dominant shoulder. Like you said, it doesn't hurt too bad and it seems better if I don't bring the weight down too far. Ah, the joys of aging.

My Journal: Are We Almost There Yet?

dougnukem

Thanks for the encouragement. That's funny, because my right shoulder is my non-dominant arm. (that's right, I'm a lefty, one of the freaks of nature) Yea, I'm sure aging has something to do with it as well. I do a lot of heavy lifting for my job, in awkward positions, so that probably adds to it also.
Oh, BTW, I'm pulling for the Lions this weekend, as I need the Vikings to go down so the Bears can gain some ground on them.

boilermaker

Does it hurt on the inside front part of the shoulder when you press up? That is where I get it. Just nusciance pain, feels a little akward to me.

Ding dong, Mooch is gone. Got fired and now Dick Jauron (sp?) is the interem coach. So, you have a former Bear trying to coach the Lions to victory. Garcia is going to start. This announcement was made yesterday after Millen said he wanted to use the rest of the season to evaluate the young players I think Garcia is the oldest guy on the team.

My Journal: Are We Almost There Yet?

dougnukem

That sounds about where the pain is. Haven't been too worried about it yet. Just monitoring it right now.

Yea, lucky you, Jauron sucks as a head coach. Great assistant though. Millen is the one they need to shit can. The guy is a joke. You build a team to play long ball, and hire a short ball coach, twice. I think Mooch should go back to coaching college, personally. The Lions need to entice someone like the Buc's defensive coordinator to head coach next year. What's his name....oh yea, Monty Kiffen (maybe Kippen), I believe. They have a good young D, that could use a defensive minded coach to blossom. That, and if they change their offensive scheme to match their talent, they'll be much more successsful next year. Also, draft a good O lineman, and they're set. Just my opinion.

dougnukem

Okay, I'm back. Just finished my shoulder workout. We have made some time to go work out mid-shift, so I can go in the middle of the night, while nobody is in there. Peace and quiet, except for my MP3 player.

Warmup w/ DB lat. raises:
10 reps, 15#
10 reps, 15#
Overhead DB press:
5 reps, 30#
5 reps, 35#
5 reps, 40#
5 reps, 55#
5 reps, 60#
Upright cable rows
10 reps, 130#
10 reps, 140#
10 reps, 150#
Front DB raises
10 reps, 15#
10 reps, 20#

I had moved my shrugs to back day as I stated in a previous post. Never had too much volume in my shoulder routines, as I don't want to overdo it. That and I figure they get worked as a secondary muscle on chest and back days. Any suggestions? Should I add some more, maybe laterial raises or another press w/ BB?

boilermaker

Great looking kids over in your gallery Nuke!!Bet you can't wait to get home to that.

My Journal: Are We Almost There Yet?

dougnukem

Thanks! I'm really looking forward to seeing them. My daughter was born the week before I came over here, so I barely got to know her. That and I was pushing my family away before I left, and I really need to spend more time with them, especially my son, when I return. Spending 4 months away from your family really gives you a chance to realize how selfish you can be at times.

boilermaker