bushmaster
04-29-2011, 12:59 AM
I am currently in Afghanistan so food choices are limited, I make due with what I can. Right now I am 225lbs at 5'6" with around 18%bf. I have a 3 day split which I rotate over the course of 4 days a week. My movements don't change unless I start to stagnate then I take a week off. Never been a believer in changing movements often as there is no room to see true progression.
Tuesdays workout (Back and Bi's)
Rack Pulls (4 sets of 12 reps total, once I can reach that I up weight)
585x1 lost grip today and didn't feel it so I stopped after the one set, felt lighter then I thought
Reverse Grip Pulldowns 4 sets of 20 total
18.5x6,6,6,5 I have to add 25lbs to this rack cause they have panzy racks
Barbell Row 3 sets of 12 reps per set
255x15,13,12
EZ Bar Curl 4 sets of 20 total
125x6,6,6,5 felt light but I like to concentrate on elbows up and in
One arm dumbell curl (run rack, 8 reps per set till I can't, start at 30bs, then back down, twice)
50x3, 40x7 these really make my biceps scream
Wednesday's workout (Chest and Tri's)
Bench Press 4 sets of 20 reps total
335x6,5,3,2 felt good, I do rather slow negatives
Incline Machine Bench 4 sets of 20 reps total
26.5x6,5,5,5 have to add a 45 and 10lb plate to this machine, have to go up
Pec Dec Machine 3 sets of 15 reps per
120x20,19,18 way too easy
Close-Grip Bench 4 sets of 20 reps total
225x5,4,4,3
Overhead Cable Tri Press 3 sets of 12 reps each + 2 drop sets
43.75x14,12,12 i don't record the drop sets
I am trying to gain more weight but have lost a lot in this past week due to a lot of family issues back home. Trying to get back on track and back up to around 235-240. Getting leaner by the day as I only eat carbs till dinner on workout days and on non workout days no carbs after 4pm. The rest of those days are fats and aminos. I haven't had a protein shake since October and can consistently gain without them. The aminos don't fill me up so I can eat more on my actual meals.
Tuesdays workout (Back and Bi's)
Rack Pulls (4 sets of 12 reps total, once I can reach that I up weight)
585x1 lost grip today and didn't feel it so I stopped after the one set, felt lighter then I thought
Reverse Grip Pulldowns 4 sets of 20 total
18.5x6,6,6,5 I have to add 25lbs to this rack cause they have panzy racks
Barbell Row 3 sets of 12 reps per set
255x15,13,12
EZ Bar Curl 4 sets of 20 total
125x6,6,6,5 felt light but I like to concentrate on elbows up and in
One arm dumbell curl (run rack, 8 reps per set till I can't, start at 30bs, then back down, twice)
50x3, 40x7 these really make my biceps scream
Wednesday's workout (Chest and Tri's)
Bench Press 4 sets of 20 reps total
335x6,5,3,2 felt good, I do rather slow negatives
Incline Machine Bench 4 sets of 20 reps total
26.5x6,5,5,5 have to add a 45 and 10lb plate to this machine, have to go up
Pec Dec Machine 3 sets of 15 reps per
120x20,19,18 way too easy
Close-Grip Bench 4 sets of 20 reps total
225x5,4,4,3
Overhead Cable Tri Press 3 sets of 12 reps each + 2 drop sets
43.75x14,12,12 i don't record the drop sets
I am trying to gain more weight but have lost a lot in this past week due to a lot of family issues back home. Trying to get back on track and back up to around 235-240. Getting leaner by the day as I only eat carbs till dinner on workout days and on non workout days no carbs after 4pm. The rest of those days are fats and aminos. I haven't had a protein shake since October and can consistently gain without them. The aminos don't fill me up so I can eat more on my actual meals.