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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.
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Re: SFG'S log to greatness
Can't wait to follow along my brother
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Re: SFG'S log to greatness
As song of you know I fell off pretty hard not long ago, lost all my gains and got fat. I was 220lbs and about 22%. Bf. I got back into everytbing and slimmed down to about 205lbs and about 18% bodyfat which is where I was.when i got on this deployment. I am currently 242lbs body fat.is unknown but I look leaner when when I came here maybe 15-16%? Also just so you know I am 6'1" so even at 240lbs I don't look to big at least In my eyes.
I've been slowly working my way back up to heavy weight and putting on size.
I got 945lbs on leg press for 1, had a good bit more in me but i didnt want my ego to.get.in the way so I stopped there for the day I have a video I'll try and post eventually or maybe I'll wait till I at least get 1,000lbs to make it worthy.
I hurt my elbow pretty good.benching a few months back.and have been coaching it so chest has been horrible.for me, I almost got 305lbs and my elbow just refuse.to play ball and lock out so I'm still trying to let it heal becuase I deffintly have more then 305 in me.but my elbow just won't let it happen.
I pulled 425lbs in Deadlift wth no straps. Belts gloves or chalk, felt pretty good to. Not sure how much I have but I'm curious, im going to try an max again in about a week or so. Right now I've been hitting back hard as hell, I want to get a dead lift with a 5 in front of.it and I'm also really trying to widen my bac and hit this lats. Back day is by far my favorite workout day.
also one more thing, please stick with my on any Grammer or spelling mistakes. This log with be done all on my phone for.a.while.and this phone is really starting to.bug.out.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
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
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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.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
gusto77
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.
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Re: SFG'S log to greatness
awesome log man. Hope the supplement situation is good over there.
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Re: SFG'S log to greatness
Very nice start to your log. I'm in for the ride brutha
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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.
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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?
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Re: SFG'S log to greatness
Quote:
Originally Posted by
gh0st
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.
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Re: SFG'S log to greatness
Great start on the log brotha. I'll definitely be following. Be safe over there buddy.
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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
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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
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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.
Quote:
Originally Posted by
gh0st
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
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
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.
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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.
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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.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
As song of you know I fell off pretty hard not long ago, lost all my gains and got fat. I was 220lbs and about 22%. Bf. I got back into everytbing and slimmed down to about 205lbs and about 18% bodyfat which is where I was.when i got on this deployment. I am currently 242lbs body fat.is unknown but I look leaner when when I came here maybe 15-16%? Also just so you know I am 6'1" so even at 240lbs I don't look to big at least In my eyes.
I've been slowly working my way back up to heavy weight and putting on size.
I got 945lbs on leg press for 1, had a good bit more in me but i didnt want my ego to.get.in the way so I stopped there for the day I have a video I'll try and post eventually or maybe I'll wait till I at least get 1,000lbs to make it worthy.
I hurt my elbow pretty good.benching a few months back.and have been coaching it so chest has been horrible.for me, I almost got 305lbs and my elbow just refuse.to play ball and lock out so I'm still trying to let it heal becuase I deffintly have more then 305 in me.but my elbow just won't let it happen.
I pulled 425lbs in Deadlift wth no straps. Belts gloves or chalk, felt pretty good to. Not sure how much I have but I'm curious, im going to try an max again in about a week or so. Right now I've been hitting back hard as hell, I want to get a dead lift with a 5 in front of.it and I'm also really trying to widen my bac and hit this lats. Back day is by far my favorite workout day.
also one more thing, please stick with my on any Grammer or spelling mistakes. This log with be done all on my phone for.a.while.and this phone is really starting to.bug.out.
As Rake always says, "It doesn't matter how much you lift: It's about how good you look"
Great to see you with a thread in here, I will be following for sure.
~Trixie~
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Re: SFG'S log to greatness
Yeah for sure. He def been in some sh8t. Be safe over there man. I always wanted to serve but never got around to joining. When I did try they gave me crap about some stupid things i did as a teenager....these says they can pick and choose who ever they want, but i think the recruiter just didnt want to go thru the trouble of doing the waivers and stuff
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Re: SFG'S log to greatness
Havnt worked out in the past 4 days. We were really busy 2 of the days and then the other 2 not a single person bothered me in my free time so I used it to relax and get a lot of extra sleep in
Tonight's workout shoulders:
I am not a huge fan of shoulder day. I didn't go heavy as I normally do today but the pump was so great, at one point I tried to drink water and couldn't get the bottle to my mouth haha. It was a nice day I loce when the pump is intense like that.
Shoulders
Standing military press
95lbs x12
95lbs x11
95lbs x12
95lbs x12
Standing low pully delt raise:
12.5lbs x10 (3 sets)
Dumbell shoulder press:
40lbs x12
40lbs x12
45lbs x12
45lbs x12
Front two dumbell raise:
20lbs x12 (4 sets)
Side lat raise:
20lbs x12 (4 sets)
Got a couple compliments on my arms during my workout today, made me feel pretty go I wanted to get a little army pump in before I left.
Tricep push down rope:
57.5lbs x15 (4 sets)
Cable curl rope attachment:
57.5lbs x15
67.5lbs x15 (3 sets)
I really wanted to hit barbell shrugs but the gym was busy and they where all being used so I left abd I'll make uo for it tomorrow.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
Havnt worked out in the past 4 days. We were really busy 2 of the days and then the other 2 not a single person bothered me in my free time so I used it to relax and get a lot of extra sleep in
Tonight's workout shoulders:
I am not a huge fan of shoulder day. I didn't go heavy as I normally do today but the pump was so great, at one point I tried to drink water and couldn't get the bottle to my mouth haha. It was a nice day I loce when the pump is intense like that.
Shoulders
Standing military press
95lbs x12
95lbs x11
95lbs x12
95lbs x12
Standing low pully delt raise:
12.5lbs x10 (3 sets)
Dumbell shoulder press:
40lbs x12
40lbs x12
45lbs x12
45lbs x12
Front two dumbell raise:
20lbs x12 (4 sets)
Side lat raise:
20lbs x12 (4 sets)
Got a couple compliments on my arms during my workout today, made me feel pretty go I wanted to get a little army pump in before I left.
Tricep push down rope:
57.5lbs x15 (4 sets)
Cable curl rope attachment:
57.5lbs x15
67.5lbs x15 (3 sets)
I really wanted to hit barbell shrugs but the gym was busy and they where all being used so I left abd I'll make uo for it tomorrow.
Send your terps to the pharmacy yet? :D
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Re: SFG'S log to greatness
Quote:
Originally Posted by
gusto77
Send your terps to the pharmacy yet? :D
haha no way I won't even eat the food from them let alone run Haj gear lmao. I don't trust our terps anyway. They'd take my money and get me shjt then come back and give it to me and go straight to the leaders and tell thay guys are getting shit from the locals.
I managed to get a nice little package out here thiugh.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
Trixie
As Rake always says, "It doesn't matter how much you lift: It's about how good you look"
Great to see you with a thread in here, I will be following for sure.
~Trixie~
Hahah so true I love it. Thanks!
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
haha no way I won't even eat the food from them let alone run Haj gear lmao. I don't trust our terps anyway. They'd take my money and get me shjt then come back and give it to me and go straight to the leaders and tell thay guys are getting shit from the locals.
I managed to get a nice little package out here thiugh.
Dang that sucks but i will say you can get some very very good pharm grade gear over there for cheap. I never trust a terp either but only because i thought they'd shoot me in the back.... always brought me the shit I told them to though haha
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Re: SFG'S log to greatness
Quote:
Originally Posted by
gusto77
Dang that sucks but i will say you can get some very very good pharm grade gear over there for cheap. I never trust a terp either but only because i thought they'd shoot me in the back.... always brought me the shit I told them to though haha
Haha I'm actually suprised u can score decent shit here. Yeah I don't trust any of these people over here man. They go where ever the hand outs are you know the deal. I'm ready to get out of here haha I've had my share of people watchinf
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
Haha I'm actually suprised u can score decent shit here. Yeah I don't trust any of these people over here man. They go where ever the hand outs are you know the deal. I'm ready to get out of here haha I've had my share of people watchinf
yes absolutely. don't trust any of them no matter how nice they are or how much they work for you. but yes you can get very good gear out there.
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Re: SFG'S log to greatness
Was going to do arms today but I've been baking in the sun all day and have the worst headache, I'm going to sleep and hydrate today. Tomorrow is suppose to be a pretty relaxed day. I might go hit legs and arms tomorrow abd make up for tonight.
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Re: SFG'S log to greatness
Quote:
Originally Posted by
sofargone561
Was going to do arms today but I've been baking in the sun all day and have the worst headache, I'm going to sleep and hydrate today. Tomorrow is suppose to be a pretty relaxed day. I might go hit legs and arms tomorrow abd make up for tonight.
smart man. being nasty dehydrated and run down is a sure fire way to tear something or at the minimum tweak something. better to finish the marathon than to only make it to the starting line haha
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Re: SFG'S log to greatness
Hell ya brotha! keep it up im proud of you., definitely came a long way!
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Re: SFG'S log to greatness
Got screwed today, busy day. No gym tonight. Have to try and get some sleep. We have a range in 5 hours followed by a mission. Tomorrow is going to suck but it looks like it should be good to hit the gym after the mission. They usually leave us be on those days.
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Re: SFG'S log to greatness
Leg day
Seated leg curls
110lbs x20
150lbs x20 (4 sets)
Seated leg extension:
120lbs x20
160lbs x20
180lbs x20
200lbs x20
200lbs x20
Hack squats:
90lbs x10
135lbs x10
180lbs x10
190lbs x10
200lbs x10
Stand calf raises:
205lbs x15 (3 sets)
135lbs x30
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Re: SFG'S log to greatness
Nothin like legs right before an op!
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Re: SFG'S log to greatness
Haha yup, I tried to jump on the bird today and my leg gave out and I almost ate shit.
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Re: SFG'S log to greatness
Have no been to the gym since my last log. I felt like dog shit for a about a week and didn't want to do anything but sleep, I wasn't even eating much which is unlike me becuase all I ever want to do is eat. The deployment is almost over and we are busy as hell cramming all the packing and prepping.to leave in between the regular daily shit so it's been hard to get the free time i had before.
I went to the gym tonight for the first time about probably a little over a week. I've been upset I've missed so many days but I have to admit it was nice to rest and I felt great in the gym tonight, the rest deffintly did me good.
Wide grip lat pull down:
130 x15
140 x15
150 x12
160 x12
Machine preacher curls:
55lbs x15
65lbs x15 (4 sets)
Dumbell curls:
20lbs x30
20lbs x15 (4 sets)
Tricep rope pushdown:
90lbs x30
110lbs x15 (4 sets)
Overhead Tricep extensions with Vbar sitting on an incline bench.
90lbs x20
110lbs x20
120lbs x16
120lbs x15
Barbell shrugs:
135lbs x20
205lbs x15 (3 sets)
Dumbell shrugs (Lightr weight with 5 second hold at top):
55lbs x12 (4 sets)
Close grip lat pull down (hold and squeeze at low point)
120lbs x10 (5 sets)
Cable rope curls:
100lbs x12 (2 sets)
120lbs x12
130lbs x12
140lbs x10
Pulls ups: (jusy did for fun, arms where so pumped and smoked I could pull up haha)
3 dead hang and then I dropped.
Felt great today honestly, got a great pump and had fun.
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1 Attachment(s)
Re: SFG'S log to greatness
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Re: SFG'S log to greatness
Buddy snapped a random pic of the arms today figured I'd post up. Starting to add some vascularity.
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Re: SFG'S log to greatness
Lookin good bro. Keep it up
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Re: SFG'S log to greatness
Sorry I havnt logged anything. I have not been the gym much this month. I've gone a couple times sinners my last log but I didn't log it so I don't remeber what I did. This last month was one of.thw busiest if nit the busiest of my entire deployment. The good news is I have started to going home process. So it's on to a little time off, some shitty food and then I'm coming back harder and better then ever .
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Re: SFG'S log to greatness
Glad ur doing so well and u look fantastic brother