SFG'S log to greatness

[sofargone561]

Re: SFG'S log to greatness

Last nights arm day:

Tricep rope push down:
57.5lbs x15 (5 sets)

Cable incline Tricep extensions (v bar):
47.5lbs x25
47.5lbs x25
47.5lbs x25
57.5lbs x20
62.5lbs x20

Cable cross body hammer curl:
27.5lbs x15 (5 sets)

Cable curl:
27.5lbs x12 (5 sets)

My elbow was really bothering my from chest day on these 2 curls so I never upped the weight.

Cross body Tricep extensions (cable):
12.5lbs x25
17.5lbs x25
19lbs x25
19lbs x20
19lbs x20

Seated incline t curls
30lbs x12 (5 sets)

Machine preacher curls:
85lbs x12
75 lbs x10
75lbs x10
75lbs x10
75lbs x10

Dip machine:
155lbs x25
155lbs x25
155lbs x20
155lbs x25

By the time I got to preacher curls and dip machine my arm pump was so insane I was really struggling. It was actually a great arm day, I usually do a couple more workouts then this but it hit it hard today and my pump was great and I was smoked do I called it a day.

[sofargone561]

Re: SFG'S log to greatness

Day before yesterdays chest day:

Flat bench:
160lbs x10
185lbs x12
205lbs x10
225lbs x10
245lbs x8

Incline bench:
135lbs x10
135lbs x12
135lbs x12

Low cable cross:
50lbs x15
50lbs x15
50lbs x15

Dumbell bench:
65lbs x10
65lbs x12
65lbs x12

Cable cross:
50lbs x15
50lbs x15

Barbell shrug
135lbs x15
135lbs x15
135lbs x15

Elbow was hurting pretty good after chest day but still felt really good after besides that.

[gusto77]

Re: SFG'S log to greatness

Army just a regular grunt, I'm a horrible runner and terrified of heights so no cool guy shit for me hahaha.

recon marines are deffintly no joke, not very well known which is why they are so slept on.

I'm scared of heights too and been jumping out of planes for 20 years. If you get an opportunity to go, you should go.

[sofargone561]

Re: SFG'S log to greatness

Army just a regular grunt, I'm a horrible runner and terrified of heights so no cool guy shit for me hahaha.

recon marines are deffintly no joke, not very well known which is why they are so slept on.

What branch are you in brother is you dont mind me asking? Marines? Army?
Let me find out your some TEAM6 shooter or force recon marine....my paps was a recon marine beleive it or not in nam

[gh0st]

Re: SFG'S log to greatness

Guys sleep on recon marines...they are just like navy seals. except there is less of them. prob around 3k navy seals alive in the world. maybe only 500 force recon marines

[gh0st]

Re: SFG'S log to greatness

What branch are you in brother is you dont mind me asking? Marines? Army?
Let me find out your some TEAM6 shooter or force recon marine....my paps was a recon marine beleive it or not in nam

[Yohimbe]

Re: SFG'S log to greatness

Great start on the log brotha. I'll definitely be following. Be safe over there buddy.

[sofargone561]

Re: SFG'S log to greatness

Good luck with the log brother. Stay safe. You can get access to the internet this often over there?

Normally no,.but being an election year we aren't aloud to do very much so for reals of some giant tragic situation that might tarnish the election. The plus side is we've only had injuries no deaths. The down side is we aren't doing shit.

[gh0st]

Re: SFG'S log to greatness

Good luck with the log brother. Stay safe. You can get access to the internet this often over there?

[sofargone561]

Re: SFG'S log to greatness

No gym tonight, had a mission that got cancelled.
Wont be hitting the gym till Thursday night after the pt test.

[IRON-GAME]

Re: SFG'S log to greatness

Very nice start to your log. I'm in for the ride brutha

[gusto77]

Re: SFG'S log to greatness

awesome log man. Hope the supplement situation is good over there.

[sofargone561]

Re: SFG'S log to greatness

Let us know if you need anything man! My retirement is 1Aug16 Be safe brother

Thanks brother! Man must be nice haha id love to get a retirement I'm deffintly not a lifer. You sure as hell earned it.

[sofargone561]

Re: SFG'S log to greatness

Nice back day today, nothing to heavy and a few workouts less then I normally do but I have a pt test in 3 days so I'm taking it easy.

Deadlifts (I wanted to keep going up but between the pt test and my workout partners lack of motivation today we didnt.)
135 x10
225 x10
275 x10
295 x10

Bent over barbell rows:
135 x15
155 x12
175 x10
185 x10

Standing t-bar row:
115lbs (x2 plates + x1 25) x15
135lbs (x3 plates) x15
180lbs* (x4 plates) x12
225lbs (x5 plates) x9

Lat pull downs:
(Used a smaller cable curl bar, held the pull at the lowest point really squeezing the lats and focusing on the contraction)
120lbs x10
120lbs x15
120lbs x12
120lbs x10

Seated cable row:
(Again nothing crazy just really squeezing and holding the reps when all the way pulled back focusing on the contraction)
120lbs x15
120lbs x15
120lbs x15
120lbs x15

Bent over dumbell row:
(Went a little lighter then normal trying to really squeeze during the movement and also pull the weight out a little once I got to the top of the movement to try and really hit the back. This is my least favorite back exercise.
60lbs x12
60lbs x12
60lbs x10
60lbs x10

Pull ups:
1 set 5 dead hang.
My back was actually pretty tired so I wasn't really feeling pull ups today. I do a lot of pull ups on none back days as of recently anyway.

And that was it for today's back day, enjoyed it a lot. Back day is by far my favorite day and I have a lot of fun doing it. If I havnt been to the gym in a few days I'll go do a back day and it always fires me up.

[gusto77]

Re: SFG'S log to greatness

I have been thinking about doing a log for a long time but always fell off. I'm more dedicated now then ever so I figured what the hell why not.

This is my first log ever so bear with me while I learn and share new things. It's going to be a slow start while im still in afghanastan.
I will pretty much log my workouts for now, the food is horrible here, lots of fried foods with tons of carbs so I won't really be logging my meals.

Once I get back in the states I will take everything up a notch especially diet.

Let us know if you need anything man! My retirement is 1Aug16 Be safe brother