Dumbbells in the Desert

[dougnukem]

Well, I thought I would try this online journal out while I'm over here. We have a small gym with limited equipment, but it has your basics plus a few extras. My current workout is as follows:

2x 4 day rotations consisting of lift day/cardio day/lift day/cardio day

1st rotation--chest/back--supersets for incline barbell/lat pulldown for 4 sets (1st set warmup) 8-10 reps
--supersets dumb flat bench/cable rows for 4 sets; 10,8,6,5 reps with increasing weight
--superset cable crossover (or dumbbell flyes depending on whats available)/ straight bar pulldown while standing (name of exercise has eluded me at the moment)
cardio day--12 minutes of HIIT on eliptical machine--3 minute moderate pace, 6 minutes of 30/30-all out/moderate, 3 minute moderate, cooldown
--ab workout after cardio
leg day--smith machine squats(no spotter so smith machine safer than barbell) 1 warm up set followed by 10,8,6,5 rep sets
--stiff-legged deadlifts-4 sets 8 reps
--calf raise machine-3 sets 10 reps increasing weight each set
cardio day--another 12 minute HIIT day on stationary bike instead, usually a little stiff from leg day, so not as intense.

I'll post my 2nd rotation next. Just wanting some feedback as far as the way I have it set up, and whether or not it makes any sense. I'm always tweaking my workout to keep it interesting, but also want it to be effective as well.

 

[Triple Threat]

for the title!

 

[dougnukem]

2nd Rotation

2nd Rotation--
Shoulders- Dumbbell Press-1 warm up set- 4 sets 8-10 reps increasing weight each set
-side raises w/ dumbbell compound set w/ front raises- 3 sets, 10 reps
-cable upright rows- 4 sets 10 reps, increasing weight each time

--cardio day--

Arms--superset alt bicep dumbbell curl/overhead press w/ dumbbell 3 sets, 10 reps (also 1 warm up set)
-Barbell curls- 4 sets, 10, 8, 8,6 reps
-close grip bench press- 4 sets, 10,8,6,5 reps
superset cable curls/cable pressdowns 3 sets, 10 reps

--cardio day--

And that's my second rotation. Basically, I'm just trying to make sure I'm hitting the muscle groups with a good amount of sets without overtraining. I having had a lot of DOMS to indicate such. I plan on doing this routine until about Turkey Day, and then changing to a routine to help with better weight loss.

 

[boilermaker]

Doug, thought I'd bump this journal to the top so you might see it and write something in it! HaHa, just kidding, I'm sure you are very busy. Anyway, thanks for stopping in my journal. The people here are great support. It is why I'm still on track.

 

[dougnukem]

Doug, thought I'd bump this journal to the top so you might see it and write something in it! HaHa, just kidding, I'm sure you are very busy. Anyway, thanks for stopping in my journal. The people here are great support. It is why I'm still on track.

Gee thanks...callin me out and all.

Today is leg day, so I will post my results afterwards. I work night shift here and go to the gym after work, so you'll just have wait until tomorrow to see. I do think I am going to try Squats with a barbell today though. We have one of those stepped racks, so I should be safe without a spotter. Or at least as safe as you can get without one.

As far as diet goes today (remember, night shift so my breakfast is actually dinner and my dinner is breakfast food)--

Breakfast--Ham, turkey, roast beef sandwhich with 2 slices american cheese and 1 tablespoon of mayo.
--1 bottle of gatorade.

--2 cups coffee with some sugar and creamer (just got some dextrose to sub. for sugar, but gotta have creamer)

Lunch--Steamed california blend veggies
--chicken cordon bleu w/ cheese removed
--mac and cheese; small portion
--diet coke

snack--1 scoop Matrix 5.0 whey

Breakfast--5 egg whites
--2 slices ham
--gatorade

I normally have 2 whey "snacks" during the night but missed my first one due to getting my finger X-rayed.

I also take a multi, omega 3-6-6 capsules, and CEE. I have been taking the CEE with my breakfast and then with dinner, but am going to try and take it beofre and after workout to see if it has a better effect.
Also, I eat from a chow hall, so my selections are VERY limited and someone picks my lunch up. But I think I may volunteer to get lunch so I can see what choices are available as this meal tends not to be the healthiest of my meals.
I have been using nutridiary.com to log my food and workouts as well. My water intake is anywhere from 4-7 liters/day. We have free bottled water (1.5L bottles) since we can't drink the local water over here.
Well, there's some food for thought for now...

 

[boilermaker]

Hey Doug,

Please excuse my ignorance, but how do you get supplements over there. I assume your military, do they make them available?

 

[dougnukem]

Yep, I'm military. I order them online through BN. Not much for spamming companies on other sites, but I've had good luck with their service thus far. They also sell some supplements at the Post/Base Exchange, but the creatine they sell is Cell-Tech, and I don't buy Muscle-Tech products anymore. Just IMO.

 

[boilermaker]

Doug,

Where are you from.

 

[dougnukem]

Chicago originally. I live in Fort Walton Beach, FL right now. Well, not right now, but that's where my wife and kids are. Well, off to get breakfast for the shop, and then to the gym. Will report my workout when I come in tonight. (or tomorrow morning for those in the states)

 

[Devlin]

Just stopping by and wanted to say HI . I've heard the food over in the sand box, well pardon the bluntness, sucks ass especially for those that are trying to eat healthy. Now I do believe that you are 7 or 8 hours ahead of eastern stardard time so when it night there it still day here. The time changes really is a pain in the butt. Keep up the good work and stay safe.

 

[dougnukem]

Just stopping by and wanted to say HI . I've heard the food over in the sand box, well pardon the bluntness, sucks ass especially for those that are trying to eat healthy. Now I do believe that you are 7 or 8 hours ahead of eastern stardard time so when it night there it still day here. The time changes really is a pain in the butt. Keep up the good work and stay safe.

Thanks for stopping by. The food here isn't too bad, maybe I'm just at the right place. It is somewhat difficult to get decent healthy food though. You are very limited especially with the carbs and proteins. Good veggies are a regular with every meal, so that's a good thing. The time change isn't a problem since I went straight into night shift after I got here. So I basically work a 12 hour shift during your day time.

 

[dougnukem]

Well, I finished yesterday off with my breakfast/dinner consisting of
6 egg whites
3 slices ham
Bottle of gatorade (I use this for my CEE and Citrulline Malate)

Leg day after the meal went pretty good. Tried the Barbell squats instead of smith machine. Man, I had to cut back on the weight in order to keep a stict form and balance since I wasn't used to having to keep the balance.

Squats 1 warm up set: 95# 10 reps; 115# 10 reps, 135# 3 sets, 8 reps
Calf raise machine: 3 sets 10 reps w/ 260#, 280#, 300#
SLDL w/ dumbbells: 1 warm up set; 45# dumbbells 10 reps; 3 sets 8 reps of 60# dumbbells

As always, stretched between sets and a good stretch at the end of workout. Just wondering if I should add some Leg Press or Lunges to this workout? I do cardio the day before and after, so I don't want to destroy my legs, as this would be counterproductive to my cardio. Any suggestions?

 

[dougnukem]

Lets see...food today was ok.

Breakfast:Ham, turkey, and cheese sandwich w/ tablespoon mayo.

Snack: scoop of ON 100% whey

Lunch: sweet/sour pork chop, trimmed fat off
--steamed broccoli
--2 pork ribs, trimmed as much fat off as possible
--fresh watermelon and cantoloupe
--1 small scoop mint chocolate chip ice cream ( I know, but I've been good lately)

Snack: 1 scoop ON 100% whey

Dinner will consist of:6 egg whites
--2 slices ham
--some carb to be named at a later time...depends what they are serving

After work it's cardio day...yesterday's leg day is killing me, but alas, cardio will continue. Still trying to decide if some extra work during leg day would be beneficial. Any takers?

 

[boilermaker]

Hey Doug,

Those free squats and deads will make you hurt. My legs are in major pain from two days ago. I'll be gone for awhile, catch up with you sunday.

 

[dougnukem]

Yea, but I thrive off the pain, I'm crazy like that. Take care man. Have a safe trip.

 

[Devlin]

Ohh man how can you workout like that after a meal There are many that are better at responding to your question that I am, but I think I read somewhere on here that one should shoot for three exercises per body part/muscle group. Atleast thats what I shoot for. So if it was me doing legs(should add I tend to hit muscles hard and it wouldn't be far off the mark to say I overtrain on occassion), I would probably add lunges and leg press and I would probably add in leg curls for the hamstrings. However, as I said that is me and there are others here such as Cowpimp and P-funk who could really help you out.

 

[dougnukem]

I call my wife while I'm eating, so there between that and walking back my tent to change, it's close to an hour before I get to the gym. I have to eat before lifting, because if I don't, I feel weak for some reason. However, I don't eat before cardio, I'm not that crazy. Thanks for the suggestions of adding a few exercises. Unfortunately, we don't have a leg curl machine, just a leg extension machine. But I will throw some lunges or leg press in, and see how that works. I do know that doing cardio the after leg day is killer.

 

[dougnukem]

Well, attempted some cardio today after work. With it being the day after leg day, it was a mild cardio day. Just 12 minutes of brisk bike riding. After that, I hit the floor for some crunches of varying degree. Did 5 sets of 15 reps of different exercises.

 

[Triple Threat]

You don't need to do leg curls if you're doing SLDLs. You could alternate leg press and lunges as additional exercises to what you're doing now. One week do leg press, the next do lunges.

 

[dougnukem]

Sounds like a good idea to me.

 

[dougnukem]

Okay, been a few days since my last post. Thursday night ended up being my cheat day, no thanks to the day crew inept ability to provide me with a healthy meal to start my day. So I figured I would just make it a cheat day instead of Friday to simplify things. Stayed up until 2 in the afternoon on Friday to make a day-trip to a Bazaar across the compound.
Slept through dinner time and settled for a Power Bar for my "breakfast/snack." Lunch consisted of BBQ chicken breast, carrots, steak, and a small serving of carbs which has eluded my mind at the moment. Also had a small serving of ice cream, which won't happen again until next week's cheat day. Promise. Had a scoop of whey for a snack.
It was Shoulder day:
Overhead db press:1 warm up set of 10 reps @30#
10 reps @40#
8 reps @45#
6 reps @55#
Db Shrugs:
10 reps @65#
10 reps @75#
8 reps @85#
6 reps @95#
2 sets of triple-supersets of db laterial raises, front raises, laying rev. raises @15#
Finished the workout with 3 sets of 10 reps @70# Upright rows
--All in all, a great workout. --
Breakfast consisted of 6 egg whites, 2 pieces of bacon, 1 cup of cantaloupe along with some gatorade while working out.
I also changed my creatine intake times to prior to working out and immediately after to see if it benefits me more.

 

[* Legion *]

Hey doug, great journal. I read in another post that you are from DuPage County, in Illinois. I am as well. Wherabouts in DuPage? Good luck over there, thank you for what you boys are doing.

 

[dougnukem]

Thanks for the encouragement, journal wise and military wise. My folks live in Bartlett. Spent most of my childhood in Roselle, and various other 'Burbs around the area.

 

[boilermaker]

keep up the good work, Doug. My sister lives over in Darrien. How much more time you got left in the Desert?

 

[dougnukem]

Thanks, BM. Can't say I've heard of Darrien. Where abouts is that at? I leave here in January.

 

[boilermaker]

It's the next town north of Bolingbrook on 55. I think Downers Grove is right in that area too. She teaches high school kids like Legion does. Although, his appear to be much tougher. Glad you are getting out in January. Stay safe.

 

[dougnukem]

Ah, the name sounds familiar. It's a township isn't it? I tried mapping it to get an idea of where it is, and it didn't show up. I got family in Wilmington, a little ways more down 55.

 

[dougnukem]

Well, I had a great arm workout this morning.

Alt. seated DB curl:1 warm up set, 10 reps @25#
10 reps @30#
10 reps @35#
8 reps @ 40#
6 reps @ 45#
Tricep kickbacks:1 warm up set, 10 reps @25#
10 reps @30#
10 reps @30#
8 reps @35#
8 reps @35#
Barbell curls:
10 reps @65#
10 reps @70#
8 reps @75#
6 reps @80#
Close grip incline bench press:
10 reps @115#
10 reps @135#
8 reps @145#
8 reps @145#
Concentration curls:
2 sets, 10 reps @25#
Tricep rope pressdowns:
2 sets, 10 reps @70#

Had a good pump afterwards. Also added a scoop of whey w/ CEE post workout on lifting days.

 

[dougnukem]

Well, did some searching around here and decided to go with a bulking phase. At least do the best I can with what food they do offer me. I realized that cutting would very difficult here, as they limit my ability to eat a very lean diet. So I figured i would do a bulk, then proceed to a cutting phase when I return to my own kitchen back home. Here is a sample of my daily diet.

Breakfast: Turkey, Roast Beef, and/or Ham Sandwich w/ cheese, lettuce, tomato, and mayo

Snack: 2 scoops ON Whey

Lunch: Usually either some type of steak or pork chop along w/ a veggie and a starch like rice or potatoes.

Snack: 2 scoops ON whey

Dinner (preworkout): Ham and cheese omelet w/ fruit or another type of carb,also have my CEE/CM mixed in a gatorade and throughout workout

PW:6 egg whites w/ power bar, another serving of CEE

Snack right before sleep: 1 scoop Matrix 5.0

Also taking a multi, and a combo Omega 3-6-9 capsule

I also now have the ability to move my workout to another time during the day. time look okay, or should I stick it somewhere else? Going to post my reformed chest workout from this morning as well.

 

[dougnukem]

Chest workout went great. Tough to really go all out without a spotter, but I've become pretty good at knowking my limitations without one. That and my history of using DBs instead of BB has helped my stabilizers a lot. Always had shoulder pains when using BB, so haven't used flat BB for some time.

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?