“Bridging the Gap”
“Bridge the Gap” is my Company motto. Everyone I know and am close to uses it to fake motivation or inspiration in something they would rather not do. If someone were to tell me to take out the trash, an appropriate response would be, “Bridge the Gap.” There is no false motivation when it comes to working out. It’s all heart here. Injury? I’m young. Size? I’ve got a great start. Time? I have all the time in the world. No longer is my battle cry a bastardized version of its original intent. Now it is my standard. A representation of the goals I have set for myself.
I’m driven by my envy of others who seem to have such natural ability. Even though I know some of them are not god gifted 300lbs benchers out of the box, it’s easy to become bitter after seeing douche bag after douche bag out lift you, most of them not having a clue what they are even doing. Whenever I start complaining to much my girlfriend always says, “OK. Let’s make a list of things we do like.” I feel she would be saying that here.
One thing I have in my arsenal is my ability to research. We just had a meeting and I found out google.com is now blocked on our work internet! I feel as though I had something to do with it! LOL Roughly the same time I have spent in the gym since being deployed I’d say I have dedicated to researching workouts, lifestyle, and most importantly diet! Having failed at my goals previously fuels my fire. Looking back in retrospect it is easy to see what I was doing wrong each of the 3 times. High school was my best attempt. I ate like a beast and was unconcerned about body fat. With plenty of sleep at night and top notch help from my coaches, I wish I had taken more advantage of the opportunity I had. In college working out was fairly easy till I fell into the drugs and alcohol world. My prior deployment went great! I was in the best overall shape of my life! I had some great help once again from two Soldiers in my unit. When we returned to the states, we all went a little crazy. The booze took away in a few months what took me a year to build to.
So, what needs to change? Lifestyle! Being physically unable to do something is a feeling that is unlike any other. Whether it’s not being to keep up in a run with friends or not hitting a lift goal you have set for yourself the feeling is the same. It sucks. After having that feeling a few to many times, no more excuses to myself. I no longer consider whatever this is an attempt. This is more of a change. Not for this deployment or while I’m still in the Army, but a positive change that will ripple throughout my life.
Without further a due, let’s get down to business.
Goal? Gain strength and lean muscle mass. What’s interesting and different about my first planned 6 weeks? Nothing.
Leg Ext Warm Up, 50 reps
Squat, 12 (Bar) 10 6 4 4 4 4
Leg press, 3x6
Push backs, 3x6
Leg abductions (in/out), 3x8/3x8
Leg extensions, 3x6
Seated calf raise, 3x6
Day 2- Chest/Tri’s
Flat bench, 12 (Bar) 8 6 4 4 4 4
Incline dumbbell press, 4x6
Decline bench, 3xMax (Failing at around 5 reps)
Assisted dips/Fly Machine (Superset), 3x8
Single flat bench triceps extension, 3x6
High cable triceps extensions, 10 8 6 4 4 8
Day 3- Back/Bi’s
Deadlift, 12 (Bar) 10 6 4 4 4 4 8
Assisted Pullups/Bent over barbell row (Superset), 3x8
Seated row, 4x6
Seated high row, 4x6
Upright row/barbell curls (Superset), 3x6
Preacher dumbbell curls, 3x5
Hammer dumbbell curls, 3x5
Day 4- Shoulders
Standing military press, 10 8 6 4 4 4 4
Seated dumbbell shoulder press 4x6-8
Front raises/lateral raises (Superset), 3x8
Day 5- Rest
Something about my leg day I am already aware of is my lack of hamstring attention. Without a leg curl machine, what am I looking at for options? I can do some stiff legged deadlifts… What else do I have to work with?
Next post I’ll be visiting my nutrition. As you can see from the “assisted” dips and pullups I’m still a weak bitch. I’ve noticed huge differences and am excited to see what happens!