Dumbbells in the Desert

[Devlin]

Nuke - I can completely understand why you would push your family away before deployment, it is a self preservation technique that many have to use inorder to deal with the upcoming seperation. Don't beat yourself up over it. I'm sure your wife will realize that's how you deal with the stress of deploying and will forgive you.

As for your shoulder workout..nice I feel the same way about shoulders being worked again on chest and back days and I don't do as much volume on shoulder days. As to suggestons for shoulder workout, I will defer to others on here for suggestions.

By the way, are you getting to watch the Army/Navy game? I just have to say...GO ARMY!!

 

[dougnukem]

It's on, but alas, I'm a big geek and have WWE Smackdown on. I'm an Air Force guy, so I really don't care who wins Army/Navy. But if I had to pick, I'd go with Army, since I've been stationed with Army more then once.

 

[dougnukem]

I had a great talk with my wife the other day, and straightened a lot of things out, so hopefully things will be good when I return. She was just worried that I'd leave her. And that will never happen, as she is my soul mate. Thanks for the encouraging words, personal and workout wise.

 

[Devlin]

It's on, but alas, I'm a big geek and have WWE Smackdown on. I'm an Air Force guy, so I really don't care who wins Army/Navy. But if I had to pick, I'd go with Army, since I've been stationed with Army more then once.

Just teasing. To each his own.

 

[Devlin]

I had a great talk with my wife the other day, and straightened a lot of things out, so hopefully things will be good when I return. She was just worried that I'd leave her. And that will never happen, as she is my soul mate. Thanks for the encouraging words, personal and workout wise.

Your welcome. Been there, done that on deployment, but as the one remaining at home. I'm not married (and don't intend to, sorry I'm seriously committment phobic), but the guy I have been kinda sorting dating (for about 3-4 months) left Nov 1 to return to of all places, the Green Zone in Bagdad. However, while he is in Marine reserves, he is currently employed by a DOD contractor over there

 

[dougnukem]

Just teasing. To each his own.

It's like watching a comedy to me. That and some of things they do, are insane, staged or not.

 

[dougnukem]

Alright, here's my arm workout from today.

Alt. DB curls standing:
10 reps, 25# (warmup)
8 reps, 30#
8 reps, 35#
8 reps, 40#
BB Curls:
5 reps, 65#
5 reps, 70#
5 reps, 75#
5 reps, 80#
5 reps, 85#
Tricep Rope Pulldowns: (w/ back pad, facing away from machine)
10 reps, 50#
8 reps, 50#
8 reps, 60#
8 reps, 60#
Rev. grip pulldowns:
10 reps, 60#
10 reps, 70#
15 reps, 80#

2 supersets:
Double high pulley cable curls/high pulley single arm extensions
10 reps, 40#
10 reps, 50#

Had a great pump after this one. Went with cable exercises for a little bit of change-up. I still like having an arm day, as I feel it still beneficial for me at this time.

 

[boilermaker]

Da Bears and the bungles playing in a super bowl hosted by Detroit, the biggest perinnial losers of all time? How ironic would that be?

 

[dougnukem]

Hey, wait a second. The Bears have a great history. Maybe it's been awhile, but I wouldn't go as far as saying they're the perennial losers. Maybe the Cubs, but the Bears franchise has had multiple Super Bowl victories. You, you, Lions fan you. Your team was supposed to beat the Vikings today. What happened?

 

[boilermaker]

Hey, wait a second. The Bears have a great history. Maybe it's been awhile, but I wouldn't go as far as saying they're the perennial losers. Maybe the Cubs, but the Bears franchise has had multiple Super Bowl victories. You, you, Lions fan you. Your team was supposed to beat the Vikings today. What happened?

I was referring more to the lions and bengals there, nuke. Hell, even the benglas have been to the super bowl. In Detroit, I believe. The Lions are just plain terrible.

 

[dougnukem]

Nah, the Lions were one of the teams to beat back in their hey-day. Heck, I still say they're a good team. They just need the right leader.

 

[boilermaker]

Nah, the Lions were one of the teams to beat back in their hey-day. Heck, I still say they're a good team. They just need the right leader.

One playoff win in the last 50 years. The hey-day was well before my day. I agree they have alot of pieces in place, they just need to add a couple more (with some leadership qualities) and get a coach to pull it all together. Man, the Bear D is tough!

 

[dougnukem]

Well, I didn't say it was during our time. Yea, some people don't think the Bears D is for real. I personally, don't know what games they've been watching. I figure if the offense can continue to play mistake free and run effeciently and the D to keep it up, the Bears should be in pretty good shape for the remainder of the season.

 

[dougnukem]

Well, today was chest day, and let me tell you, it went good. Changed it up a little, as I like to do to keep it interesting. So without further ado, here ya go:

Incline BB bench:
warmup-10 reps, 115#
5 reps, 135#
5 reps, 145#
5 reps, 155#
5 reps, 165#
5 reps, 175#
DB flat bench
10 reps, 70#
8 reps, 80#
6 reps, 90#
8 reps, 80#
10 reps, 70#
Decline BB bench
8 reps, 135#
8 reps, 155#
6 reps, 165#
Cable crossovers
10 reps, 40# (mid level pulley)
10 reps, 50# (high level pulley)
5 reps, 50# ( low level pulley)

I'm toasted after that workout. Right now, I can barely type, let alone hold my shaker bottle w/ my PW drink. Diet has been pretty stable the past few days. Yesterday was my cheat day since I was off from work. Let me tell you, "near beer" is not worth the effort. The stuff gives beer a bad name. Oh well, it just makes me appreciate the little things when I'm back home. Also, since I moved my workout time, I've removed the 7th meal from my diet. I took away my 2nd breakfast that I was having PW, but I'm still having my protein and PB before bedtime.

 

[boilermaker]

Glad you had a good workout. My shoulder is still giving me problems.

 

[dougnukem]

Damn, sorry to hear that. Gotta keep it rested though, if you want it to heal properly. Mine's more of a nagging thing, so I just ignore it. I'm shooting for good disability when I retire in 10 years anyways. Oh yea, retiring at the age of 38! At leat from the military, then I'll have to get a real job. LOL

 

[dougnukem]

Today was back day. Naturally, another change in routine. Here ya go.

Lat. Pulldown: warmup
10 reps, 105#
Pullups:I'm doing 20 reps, however many sets it takes
3,5,5,4,3
Single arm DB row:
5 reps, 60#
5 reps, 65#
5 reps, 70#
5 reps, 75#
5 reps, 80#
DB Shrugs:
8 reps, 75#
8 reps, 80#
8 reps, 85#
8 reps, 90#
Good Mornings:
8 reps, 45#
8 reps, 45#
-These are new to me, so I stuck with just the bar in order to get used to the movement and learn the form. I would have done some V-handle rows also, but ran out of time. Had to get back to work so the other guy could get some gym time.

 

[boilermaker]

How did you like the Good Mornings. I've never tried them, but I know Cowpimp is a big fan.

 

[dougnukem]

You know, I figured I needed some lower back work w/ all the moves I've been doing. I hope I was doing them right though. Didn't have time to look up the movement, so I tried to pull it from the back of my memory bank. All I know, is that my lower back feels real "nice" right about now.

 

[grant]

You know, I figured I needed some lower back work w/ all the moves I've been doing. I hope I was doing them right though. Didn't have time to look up the movement, so I tried to pull it from the back of my memory bank. All I know, is that my lower back feels real "nice" right about now.

Also good for working the hams and glutes

 

[dougnukem]

Alright, yesterday was cardio day. My cardio was a little unique as I played ping-pong for about 2 hours straight. I'm sure your laughing going, "That's not cardio," but have you played some serious ping-pong for that long? Besides, I'm bulking, so I don't want to push it too much.

Today was shoulder/arm day. I decided to cut out the arm only day, and add 1 exercise each for bis/tris on shoulder day. Just a little something to remind them that I still care.

DB Laterial raises:
10 reps, 15#
10 reps, 20#
DB overhead press:
5 reps, 35#
5 reps, 40#
5 reps, 45#
5 reps, 55#
5 reps, 60#
Upright cable rows:
10 reps, 130#
10 reps, 140#
10 reps, 150#
Tricep rope pressdowns:
10 reps, 90#
10 reps, 100#
10 reps, 110#
Bicep BB curl:
10 reps, 70#
8 reps, 75#
8 reps, 80#
Front DB raises:
10 reps, 20#

Pretty solid workout, as I went up in weight in everything. I feel like I've made considerable progress since I've been over here, but the true test will be what my wife says when I return home. So, I will continue to push and strive to better myself everyday. Then when I return home, I'll look to start a cutting program as my dieting will be easier to manage since I take part in the shopping. Although, being away from all the good/bad stuff, such as alcohol, fast food, and what have you could make for an interesting starting point for cutting. But, I'm getting ahead of myself.

 

[boilermaker]

Are you one of those guys that stands 15 feet behind the table and smashes the hell out of it? Can you do all the fancy spin serves? Nice looking workout by the way.

 

[dougnukem]

Shit, I can barely hit it half the time. I'm not the worst player, but certainly not the best either.

 

[boilermaker]

I had a roommate that was pretty good. Ironically he was a Marine. Must be a military thing! I never beat him once.

 

[dougnukem]

Yea, a couple of the shops back home have tables. We acquired ours here when the rec tent got new ones. We put in for this one and got it. Most of the guys that play have experience, but not me. I hadn't played in over 15 years before playing here. A bit rusty, I'd say.

 

[boilermaker]

Yea, a couple of the shops back home have tables. We acquired ours here when the rec tent got new ones. We put in for this one and got it. Most of the guys that play have experience, but not me. I hadn't played in over 15 years before playing here. A bit rusty, I'd say.

Those fancy spin servers are the best. I'm getting dressed to go duck hunting now. It's 12 degrees out. I don't really want to go, but season ends tomorrow. Last trip for me. Going to float a river and try and shoot some mallards since all the lakes will be froze. Leg work afternoon. Your works ane looking good, Nuke 1 more month. We appreciate your service!

 

[dougnukem]

Enjoy your river rafting! Yep, only a month left. Then I can leave this place.
Well, I was scheduled to do leg day today, but some unfortunate events made prevented that from occuring. I was woken up before work yesterday evening, being told that our Chief and First Shirt were looking for me. First thing that came to mind, was that I was in trouble. Well, I hurry up and get dressed and walk over to their office to find out what's going on. Then I get the unfortunate news that my father-in-law passed away that night. It is sad becuase my wife was planning on spending Christmas with him and that side of the family. The worst part is that if I was to return home to be with her, I would half to come back after a few days to finish my tour over here. Not only that, but I would have to pay for my plane tickets once I got in the US, and unfortunately, we don't have that kind of money right now. so guess what? I'm staying here, and my wife's best friend is going to travel with her down to the memorial service. The sad part is, that my wife's step-father passed away in August, so she has lost both of her father figures. Sorry, I just felt the need to share a little bit about my more personal life events.

 

[boilermaker]

Sorry to hear that, Doug. Seems like that kind of stuff happens alot around the holidays for some reason.

 

[dougnukem]

Took a few days off due to the death in the family. Just needed some time to relax and reflect if you will.
But started back up with my chest day tonight. Instead of trying to make up for lost days, I just pressed on. No pun intended.

DB flat bench:
warmup-10 reps, 55#
10 reps, 70#
8 reps, 80#
6 reps, 90#
3 reps, 100#--yay me, new high for DBs
8 reps, 80#
10 reps, 70#
BB incline bench:
5 reps, 135#
5 reps, 140#
5 reps, 145#
5 reps, 150#
5 reps, 155#
Decline cable crossovers:
10 reps, 40#
10 reps, 50#
7 reps, 60#
DB flys:
10 reps, 25#

I was toast after this workout, especially after going for the 100# DBs. Even though I'm on a "bulking" phase, I'm going to have to add more cardio. There is a good chance I will have to take my annual physical training test for the AF when I return. So I need to work on my aerobic apptitude in the next month. Would it be wise to adjust my rep scheme as well, or leave it? with the lack of a good amount of "clean" foods to eat, it's too difficult to do a cut phase now. So you see my dilemma.

 

[grant]

Took a few days off due to the death in the family.

Sorry to hear that...what about incorporating your cardio training on an diff. day than your strength?