Build Journal "Iraq Deployment"

R

Reynolds

0
I am currently deployed to Iraq and really have never done any weight training until now, i have allways been pretty fit as an Infantry man all i do is run and do pushup so during this deployment i decided to start.

My current: 160lb
My goal: 170-180lb

Current Pictures as of starting week1( i will update pictures at the end of each week )

http://i44.tinypic.com/2nbbteb.jpg

http://i39.tinypic.com/ru04z6.jpg

Chest and Tri( Day 1 ):

Bench: 165lb\5r\7s
Seated Press: 140lb\5r\5s
Cable Pulldowns: 130lb\5r\5s
Cable Skull Crushers: 90lb\5r\5s

Back, Shoulder & Bi( Day 2 ):

Preacher Bench Curl: 95lb\5r\5s
Zottman Curls: 35lb Dumbbells\5r\5s
Smith Machine Military Press: 90lb\5r\5s
then i do various cable exercises depending on how my shoulder feels i have had a previous shoulder injury.

Legs ( Day 3):

Squats: 270lb\5r\5s
Leg Extensions: 180lb\5r\5s
Raises: 200lb\5r\5s
Tire Pull

then i repeat

Current Supplements:

Whey Protein( 160grams a day minimum )
Creatine
BCAA
Glutamine

i will keep updates and hopefully discuss some stuff with you all.
 
well yesterday i resurrected my shoulder injury during some military presses, but i am not going to let it hold me back. Today i did Bi and Tri workout and it felt pretty good, had a crazy pump going and im sure i will be plenty sore tomorrow.
looking forward to leg day.
 
Some questions: Are your training days consecutive or non-consecutive? Where are your back exercises? What are you doing to rehab your shoulder?
 
Reynolds, you don't want to work against an injury.

That shoulder is the most complicated joint in your body. It has many ligaments, to work against this could lead you to an injury that would really REALLY affect you, especially as a military man.

The muscles of the chest, shoulders, and upper back are all linked through it.

Do you see now, just how debilitating to you this could turn out to be?

I am also concerned on recovery. Wether or not you want to totally drain yourself is up to you, but given the fact you already do lots of PT, you need to understand that the most important aspect of working out is in recovery. Muscle and cardiovascular adaptation is found in recovery. If you train too much, you simply won't adapt and will simply hurt yourself and drain yourself and get zero results.

Doing less, in essence, is doing more.
 
Goldfish: yes i am working out consecutively, as for back exercises i have not been able to focus to much on back due to my shoulder but i what i do get comes from mil press(smith machine) some pull downs/seated rows on a cable machine, to rehab the shoulder i use bands, cable machines.

Eric L: yes i know about how serious my shoulder problem is and i have been through all kinds of tests and trials with it and its important i continue to try and strengthen it while being careful not to overdue a weight or do an incorrect exercise, witch is the exact thing i did. i am being careful now to really stay my lane with what i can and cant do but i appreciate the thought bro.

Edit: and about the recovery i think i will add a rest time in with my routine, currently the only PT we have out here is dismounted patrols lol



btw since then the shoulder has been feeling much better after some icy-hot and what not, i have been going to the gym daily and still really motivated with results. will post some increases my next rotation.

Edit: i have taken creatine out of my routine completely its starting to get to hot out here to be using it and dehydrating.
 
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Since you're training consecutive days, I'm a little concerned that doing chest (horizontal push) one day and military press (vertical push) the next day may be overworking the anterior delts and triceps.

Has anyone assessed your scapulohumeral rhythm? This is the rate at which your scapula rotates in comparison to your humerus, and should be assessed at all ROMs. If you haven't had this assessed, get it done - it'll bring light to muscle imbalances that could get in the way of shoulder rehab. Also, checking for forward shoulders (not rounded shoulders which is caused by tight anterior muscles, but forward shoulders which is caused by an overstretched/weakened anterior capsule) would be important for rehab. Looking into these factors might reveal various muscles that need to be loosened in order for you to successfully strengthen the ones you need to focus on to get your shoulder back into action (because when you have a tight muscle, it takes over, preventing the muscles that need work from actually benefiting from the exercises you give them).

I look forward to seeing the results of your training when you next update.
 
Yeah i understand what your saying but just to elaborate a little bit on my progress before i started this journal, i had been working out on this routine for a month before my post and i went from 135(unable to lift un-assisted) to repping 175lb and i must say i have been repping it fairly easy.. and this progress was made in 1 month.

Recently i have been getting complemented daily on my growth and what not but one think i noticed is that my abs are really being neglected, currently i am not doing abs anymore in my work out so i have a question

can abs be worked every day? if not what is the best way to build them.

when i 1st started working out a little more then a month ago i started with a Amateur body builder from my company, i am now on my own and still progressing very nicley.


note. i will be posting some pics maybe soon if i think theres any gains shown after i compare
 
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