T Nation

Advice on My Plan (Soldier in Iraq)


#1

This took me a long time to create and it is basically any exercise I could think of doing with the facilities I currently have avalaible to me in iraq so I hope I can receive some CONSTRUCTIVE criticism from this.

Monday - Back / Chest

		HEAVY 6 REPS OR LESS	

		2 EXERCISES CHEST / 2 EXERCISES BACK / 1 LOWER BACK

		5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

Chest 1- Flat Bench Press / Flat Dumbell Press / Flat Machine Press

Chest 2- Incline Bench Press / Incline Dumbell Press / Incline Cable Press

Chest 3- Dumbell Fly / Cable Fly Standing / Flat Bench Cable Fly /
Incline Dumbell Fly / Decline Dumbell Fly

Chest 4- Decline Dumbell Press / Decline Barbell Press / Decline Pull with Cables

BACK 1- T BAR ROW CENTER GRIP / DUMBELL PULL FROM BENCH / BENTOVER BARBELL ROW

BACK 2- LAT PULLDOWN / PULL UPS

BACK 3- SEATED CABLE ROW WITH ROPE WIDE / T BAR WIDE GRIP

BACK 4- HYPEREXTENSIONS / BARBELL ROLLOUT

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week



			ESTIMATED WORKOUT TIME 61 MINUTES

Tuesday - Biceps/Triceps/Forearms

		HEAVY 6 REPS OR LESS

		2 EXERCISES BIS / 2 EXERCISES TRIS / 1 EXERCISE FOREARMS

		5 SETS OF EACH (INCLUDING PRACTICE FIRST SET

BICEPS 1- Reverse Grip Barbell Curl / Barbell Curl

BICEPS 2- Standing or Seated Hammer Curl / Pull Up U Grip / Curl with rope from cable

BICEPS 3- Wide Grip Barbell Curl / Wide Grip Easy Bar Curl

BICEPS 4- Reverse Preacher Curl / Preacher Curl

TRICEPS 1- Triceps Pull down with Rope / Single Arm Triceps Pull Down from cable
(Or kneeling cable concentration triceps extension)

TRICEPS 2- Decline Skull Crushers / Weighted Bench Dips

TRICEPS 3- Over the head press with dumbell / Close Grip Bench Press (Switching with reverse grip)

TRICEPS 4- Skullcrushers / Weighted Dips

FOREARMS - Wrist Roller / Behind the Back with Barbell / Arm Over Bench with Dumbell (Either grip)

				SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

				SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week

Wednesday - Legs

	SPLIT BETWEEN FIRST TWO SETS HEAVY 5 REPS LAST 2 SETS 8-10 REPS

	5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

	1 Set

Legs 1- Leg Press / Goblet Squat

Legs 2- Forward Lunge with dumbells / Reverse Lunge with dumbells

Legs 3- Calf Press on Leg Press Machine / Calf Press Machine / Calf Raise standing with weights

Legs 4- Leg Curl / Leg Extension Super Set (opposite week of abductor)

Legs 5- Hip Abductur / Hip Inductor (Opposite week of leg curl)

		Switching off Exercises weekly

Thursday - Back / Chest

				MIDWEIGHT 8-10 REPS

		2 EXERCISES CHEST / 2 EXERCISES BACK / 1 LOWER BACK

		5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

Chest 1- Flat Bench Press / Flat Dumbell Press / Flat Machine Press

Chest 2- Incline Bench Press / Incline Dumbell Press / Incline Cable Press

Chest 3- Dumbell Fly / Cable Fly Standing / Flat Bench Cable Fly /
Incline Dumbell Fly / Decline Dumbell Fly

Chest 4- Decline Dumbell Press / Decline Barbell Press / Decline Pull with Cables

BACK 1- T BAR ROW CENTER GRIP / DUMBELL PULL FROM BENCH / BENTOVER BARBELL ROW

BACK 2- LAT PULLDOWN / PULL UPS

BACK 3- SEATED CABLE ROW WITH ROPE WIDE / T BAR WIDE GRIP

BACK 4- HYPEREXTENSIONS / BARBELL ROLLOUT

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 EVERY WEEK

Friday - Biceps/Triceps/Forearms

		MIDWEIGHT 8-10 REPS

		2 EXERCISES BIS / 2 EXERCISES TRIS / 1 EXERCISE FOREARMS

		5 SETS OF EACH (INCLUDING PRACTICE FIRST SET

BICEPS 1- Reverse Grip Barbell Curl / Barbell Curl

BICEPS 2- Standing or Seated Hammer Curl / Pull Up U Grip / Curl with rope from cable

BICEPS 3- Wide Grip Barbell Curl / Wide Grip Easy Bar Curl

BICEPS 4- Reverse Preacher Curl / Preacher Curl

TRICEPS 1- Triceps Pull down with Rope / Single Arm Triceps Pull Down from cable
(Or kneeling cable concentration triceps extension)

TRICEPS 2- Decline Skull Crushers / Weighted Bench Dips

TRICEPS 3- Over the head press with dumbell / Close Grip Bench Press (Switching with reverse grip)

TRICEPS 4- Skullcrushers / Weighted Dips

FOREARMS - Wrist Roller / Behind the Back with Barbell / Arm Over Bench with Dumbell (Either grip)

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week

Saturday - OFF SON

Sunday- Core / Shoulders

			SPLIT BETWEEN FIRST TWO SETS HEAVY 
			5 REPS LAST 2 MIDWEIGHT SETS 8-10 REPS 
			(/\ For Shoulders /\) (Core 4 Sets of 15)

Shoulders 1- Arnold Press / Dumbell Shoulder Press

Shoulders 2- Military Press / Lateral Raise (With EZ Bar)

Shoulders 3- Bent Over Pulley Low Pulley Side Lateral / One Arm Side Laterals

Shoulders 4- Front Dumbell Raise / Front Plate Raise

Core 1- Cable crunch / Decline situps with medicine ball /

Core 2- Side Bridge / Decline Oblique Crunch / Pendelum Crunches

Core 3- Plank / toe touches at 90* 45* 15* / Hanging leg raises

				Diet:

Morning:

Multivitamin/Nitrix

Breakfast:

5 Egg omelet with multiple vegies/sausauge/ham (Should I have an egg white omelet?)
Oatmeal / Cereal(rarely)

Before Lunch:

Low Carb Protein Bar

Lunch:

2 Pieces wheat bread
Ceaser Salad Parmesan/Lettuce/Extra Chicken
2 Slices of each:
Roast Beef
Ham
Turkey

Before Dinner:

Protein Shake

Dinner:

2 Chicken Breast
2 Pieces of fish
2 Pieces of turkey meatloaf
1 Small Serving Brown/Wild Rice Lunch
Vegetable Medley

Before workout:

Nitrix/NaNo Vapor (One of the two, only when needed)

After dinner/workout:

Protein shake / creatine

			ONLY USING 1 BOTTLE OF NITRIX
			(already bought it, dont want to waste it)

Emphasis :

Maintaining (If not growing) my size while trying to attain some deifnition
Working opposite sided muscle groups together
I dont know how to properly do base exercises (squat,deadlift,powerclean)
I dont have anyone to teach me (Currently deployed to Iraq)
Only have a tiny gym to work with

Planned added supplements:

phosphatidylserine (800mg a day)
super pump 250
fish oil
Metabolic Drive protein / bars
Superfood

21 years old, 195lbs

Should I eat egg whites instead of whole eggs?
How long should I stick to this one plan?


#2

Any advice would be greatly appreaciated.


#3

Terribly overcomplicated for anyone near beginner status.


#4

Well ive been lifting for about 2 years consitenly now. Dabbling with weights for 5.


#5

I would add another exercise to chest day to work all parts of the chest evenly.
What about some rear delt work?
are you sure you need the forearm work?


#6

Two days for arms? Not sure that jives with me. My suggestion:

Day 1 - Hamstring dominant legs (deadlift, good morning, reverse hyper, GHR, etc)
Day 2 - Horizontal push and pull (dumbell rows, bench, incline, decline, pendlay/barbell rows)
Day 3 - Weakness Day or Rest
Day 4 - Weakness Day or Rest
Day 5 - Quad dominant legs (squat, lunge)
Day 6 - Vertical push and pull (shoulder press, anything overhead really, pullups, pulldowns)
Day 7 - Weakness Day or Rest

Do arms, abs, rotator cuff work, cardio, etc on the weakness days. Unless you are already massively strong, there is no reason to slam arms twice a week ... especially with no squat/deadlift on your leg day. I understand you are deployed, and I've been there/done that so I know it's hard sometimes. Do what you can though, good luck!


#7

Artlove:
What would be the exercise for chest? I thought that was all parts of the chest

njrusmc:
I would love to do deadlifts, good morning, squats) but I dont know how and have no1 to teach me. It says that at the bottom.


#8

Add a decline chest exercise to complete your chest routine.
As for deadlifts, take a broom and practice your form infront of a mirror until you perfect it, then add some weight. There are great articles to help you on T-Nation + you can use youtube


#9

Monday - Back / Chest

		HEAVY 7 REPS	

		2 EXERCISES CHEST / 2 EXERCISES BACK / 1 LOWER BACK

		5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

Chest 1- Flat Bench Press / Flat Dumbell Press / Flat Machine Press

Chest 2- Incline Bench Press / Incline Dumbell Press / Incline Cable Press

Chest 3- Dumbell Fly / Cable Fly Standing / Flat Bench Cable Fly /
Incline Dumbell Fly / Decline Dumbell Fly

Chest 4- Decline Dumbell Press / Decline Barbell Press / Decline Pull with Cables

BACK 1- T BAR ROW CENTER GRIP / DUMBELL PULL FROM BENCH / BENTOVER BARBELL ROW

BACK 2- LAT PULLDOWN / PULL UPS

BACK 3- SEATED CABLE ROW WITH ROPE WIDE / T BAR WIDE GRIP

BACK 4- HYPEREXTENSIONS / BARBELL ROLLOUT

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week



			ESTIMATED WORKOUT TIME 61 MINUTES

Tuesday - Biceps/Triceps/Forearms

		HEAVY 7 REPS OR LESS

		2 EXERCISES BIS / 2 EXERCISES TRIS / 1 EXERCISE FOREARMS

		5 SETS OF EACH (INCLUDING PRACTICE FIRST SET

BICEPS 1- Reverse Grip Barbell Curl / Barbell Curl

BICEPS 2- Standing or Seated Hammer Curl / Pull Up U Grip / Curl with rope from cable

BICEPS 3- Wide Grip Barbell Curl / Wide Grip Easy Bar Curl

BICEPS 4- Reverse Preacher Curl / Preacher Curl

TRICEPS 1- Triceps Pull down with Rope / Single Arm Triceps Pull Down from cable
(Or kneeling cable concentration triceps extension)

TRICEPS 2- Decline Skull Crushers / Weighted Bench Dips

TRICEPS 3- Over the head press with dumbell / Close Grip Bench Press (Switching with reverse grip)

TRICEPS 4- Skullcrushers / Weighted Dips

FOREARMS - Wrist Roller / Behind the Back with Barbell / Arm Over Bench with Dumbell (Either grip)

				SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

				SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week

Wednesday - Legs

	SPLIT BETWEEN FIRST TWO SETS HEAVY 7 REPS LAST 2 SETS 9-12 REPS

	5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

	1 Set

Legs 1- Leg Press / Goblet Squat

Legs 2- Forward Lunge with dumbells / Reverse Lunge with dumbells

Legs 3- Calf Press on Leg Press Machine / Calf Press Machine / Calf Raise standing with weights

Legs 4- Leg Curl / Leg Extension Super Set (opposite week of abductor)

Legs 5- Hip Abductur / Hip Inductor (Opposite week of leg curl)

		Switching off Exercises weekly

Thursday - Back / Chest

				MIDWEIGHT 9-12 REPS

		2 EXERCISES CHEST / 2 EXERCISES BACK / 1 LOWER BACK

		5 SETS OF EACH EXERCISE (INCLUDING PRACTICE FIRST SET)

Chest 1- Flat Bench Press / Flat Dumbell Press / Flat Machine Press

Chest 2- Incline Bench Press / Incline Dumbell Press / Incline Cable Press

Chest 3- Dumbell Fly / Cable Fly Standing / Flat Bench Cable Fly /
Incline Dumbell Fly / Decline Dumbell Fly

Chest 4- Decline Dumbell Press / Decline Barbell Press / Decline Pull with Cables

BACK 1- T BAR ROW CENTER GRIP / DUMBELL PULL FROM BENCH / BENTOVER BARBELL ROW

BACK 2- LAT PULLDOWN / PULL UPS

BACK 3- SEATED CABLE ROW WITH ROPE WIDE / T BAR WIDE GRIP

BACK 4- HYPEREXTENSIONS / BARBELL ROLLOUT

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 EVERY WEEK

Friday - Biceps/Triceps/Forearms

		MIDWEIGHT 9-12 REPS REPS

		2 EXERCISES BIS / 2 EXERCISES TRIS / 1 EXERCISE FOREARMS

		5 SETS OF EACH (INCLUDING PRACTICE FIRST SET

BICEPS 1- Reverse Grip Barbell Curl / Barbell Curl

BICEPS 2- Standing or Seated Hammer Curl / Pull Up U Grip / Curl with rope from cable

BICEPS 3- Wide Grip Barbell Curl / Wide Grip Easy Bar Curl

BICEPS 4- Reverse Preacher Curl / Preacher Curl

TRICEPS 1- Triceps Pull down with Rope / Single Arm Triceps Pull Down from cable
(Or kneeling cable concentration triceps extension)

TRICEPS 2- Decline Skull Crushers / Weighted Bench Dips

TRICEPS 3- Over the head press with dumbell / Close Grip Bench Press (Switching with reverse grip)

TRICEPS 4- Skullcrushers / Weighted Dips

FOREARMS - Wrist Roller / Behind the Back with Barbell / Arm Over Bench with Dumbell (Either grip)

			SWITCH EXERCISE FOR EACH NUMERAL EVERY WEEK

			SWITCH BETWEEN OPTIONS 1 + 2/ 3 + 4 every week

Saturday - OFF SON

Sunday- Core / Shoulders

			SPLIT BETWEEN FIRST TWO SETS HEAVY 
			7 REPS LAST 2 MIDWEIGHT SETS 9-12 REPS 

			(/\ For Shoulders /\) (Core 4 Sets of 15)

Shoulders 1- Arnold Press / Dumbell Shoulder Press

Shoulders 2- Military Press / Lateral Raise (With EZ Bar)

Shoulders 3- Bent Over Pulley Low Pulley Side Lateral / One Arm Side Laterals

Shoulders 4- Front Dumbell Raise / Front Plate Raise

(Shrugs)

Core 1- Cable crunch / Decline situps with medicine ball /

Core 2- Side Bridge / Decline Oblique Crunch / Pendelum Crunches

Core 3- Plank / toe touches at 90* 45* 15* / Hanging leg raises

				Diet:

Morning:

Multivitamin/Nitrix

Breakfast:

5 Egg omelet with multiple vegies/sausauge/ham
Oatmeal / Cereal(rarely)

Before Lunch:

Low Carb Protein Bar

Lunch:

2 Pieces wheat bread
Ceaser Salad Parmesan/Lettuce/Extra Chicken
2 Slices of each:
Roast Beef
Ham
Turkey

Before Dinner:

Protein Shake

Dinner:

2 Chicken Breast
2 Pieces of fish
2 Pieces of turkey meatloaf
1 Small Serving Brown/Wild Rice Lunch
Vegetable Medley

Before workout:

Nitrix/NaNo Vapor (One of the two, only when needed)

After dinner/workout:

Protein shake / creatine

			ONLY USING 1 BOTTLE OF NITRIX
			(already bought it, dont want to waste it)

Emphasis :

Maintaining (If not growing) my size while trying to attain some deifnition
Working opposite sided muscle groups together
Only have a tiny gym to work with

Planned added supplements:

phosphatidylserine (800mg a day)
super pump 250
fish oil
Metabolic Drive protein / bars
Superfood

Keys:

Taking a day off is ok. Rest can is optimal at 2-3 days a week.

9-12 sets per muscle group

NEW TRAINING APPROACH DECEMBER 18 2010

The secret formula to getting the body you want is (and always will be)
the amount of effort you put into each workout, multiplied by your long-term
dedication.

K Updated a little bit.
Any additions/changes to my diet?
Egg whites or whole eggs?
Anything else before i put this into implementation?


#10

Thank you very much for your service, it is greatly appreciated


#11

Thanks for your support


#12

Read Alpha's log in the training log section and ask questions in /join the War Room


#13

you see ... i did deadlifts for the first time yesterday and now my lower back feels like im 95yrs old


#14

please note that i have added pictures to my profile so you guys can make fun of me.

also here are my measurements:

quads 23 1/2 "
Calves 15 1/2"
Waist below belly button 35"
Chest 45"
Biceps 16"

Let me know what you think


#15

@ deadlifts - did you maintain proper form?


#16

I think so. Maybe my lower back is just weak


#17

Is it joint pain or muscle soreness?
Also, can you take video?


#18

my back is fine now