T Nation

Joe's Workout in Qatar

I am in the Army and deployed to Qatar right now for 3 months. I’m about to hit the third month and I’ve been working out pretty hard, I just thought this might help keep me focused for the 3rd month before I go home. I live in a beach city back home and I want to be pretty shredded when I get there.

I started in the beginning of July at 5’11", 230 lbs. with love handles that gave me a 39 in. waist. Now, while I’m still only 5’11", I don’t know a lift that will change that, I am down to 212 lbs. I have something that resembles a chest and my waist is down to 35 in. I really want to go all out the month of September since it’s the last month I will be out here.

I will be posting my workouts and what I ate each day. Hopefully that will keep me from cheating. If you guys here have any ideas or feel I’m doing something wrong in my workout or diet, LET ME KNOW.

On this workout I pretty much go with a weight that I have to struggle with on each set’s final rep.

Here was my workout for the first month in July:

Monday
Incline Dumbell Bench (6-6-6-10-12-12)
Dumbell Bench (6-6-6-10-12-12)
Decline Flye (12-12-12-12)
Bench Dip (6-6-10-12-12)
Close Grip Bench (6-6-10-12-12)
Lying Tricep Ext. (6-6-10-12-12)

Tuesday
Leg Press (6-6-10-12-12)
Lunge (6-6-10-12-12)
Leg Extension (12-12)
Leg Curl (12-12)
Crunch (15-15)
Reverse Crunch (15-15)
Leg Press Calf Raise (10-10-12-12)

Wednesday
Rest Day, 45 min elliptical and abs

Thursday
Overhead Dumbell Press (6-6-6-10-12-12)
Upright Row (6-6-10-12-12)
Bent Over Lat Row (12-12)
Crunch (15-15)
Reverse Crunch (15-15)
Leg Press Calf Raise (10-10-12-12)

Friday
Bent Over Row (6-6-6-10-12-12)
Seated Row (6-6-6-10-12-12)
Lat Pulldown (6-6-10-12)
Barbell Curl (6-6-10-12-12)
Incline Dumbell Curl (6-6-10-12-12)
Dumbell Preacher Curl (10-10)

Saturday & Sunday
Cardio/Swimming and abs each day

Here’s the workout I’ve been doing for August:

Monday
Incline Dumbell Press (5-5-5-12-12-15)
Dumbell Press (5-5-5-12-15)
Decline Dumbell Press (5-5-5-12-15)
Decline Flye (15-15)
Close Grip Bench (5-5-12-15-15)
Bench Dip (5-5-12-15-15)
Seated Ovrhd Dmbl Ext (5-5-12-15-15)

Tuesday
Goblet Squat (5-5-5-12-15-15)
Leg Press (5-5-12-15-15)
Romanian Deadlift (5-5-12-15-15)
Leg Extension (15-15)
Leg Curl (15-15)
Weighted Crunch (20-20)
Double Crunch (20-20)
Leg Press Calf Raise (15-15-15)

Wednesday
Rest Day, 45 min elliptical and 5 rounds of:
15 Situps
15 Hanging Knee Raises
10 Kettlebell Raises (each arm)

Thursday
Upright Row (5-5-5-12-15-15-15)
Smith Overhead Press (5-5-12-12-15)
Seated Lat Raise (5-5-12-15)
Bent Over Lat Raise (12-12)
Weighted Crunch (20-20)
Double Crunch (20-20)
Leg Press Calf Raise (15-15-15)

Friday
Bent Over Row (5-5-12-12-15)
Lat Pulldown (5-5-15)
Seated Row (5-5-12-12-15)
Straight Arm Pulldown (15-15)
Barbell Shrug (5-5-12-12-15)
Standing Dumbell Curl (5-5-12-12-15)
Hammer Curl (5-5-15-15)
Dumbell Preacher Curl (5-5-12-15-15)
Wrist Curl (15-15)

Saturday & Sunday
Light Cardio, abs

I am still doing this workout until the end of August and then I will post my workout for September. I will be posting my diet daily until I go home.

I love my Thursday workouts. Compared to the other days, Thursday is a blessing(see above post). However, my new workout partner didn’t show today. He did legs on Tuesday with me for the first time and I know he has to be hurting, because I am and I’ve done this workout many times.

Well here’s what I ate today. I actually stuck to my diet. I guess I shouldn’t praise myself since it was the first day of the new diet. One day without cheating, WOOHOO!

BREAKFAST
1 chopped canteloupe
3 hydroxycut pills

MID MEAL
1 small salad

LUNCH
1 chicken chopped with broccoli and asparagus

MID MEAL
1 small salad

PRE WORKOUT MEAL
1 chopped canteloupe
1 scoop NanoVapor
3 hydroxycut pills

POST WORKOUT MEAL
1 chicken

Well looks like I was able to stick to my diet for two more days. Friday and Saturday are all taken care of. The only change I made was the pre-workout meal. I wasn’t getting enough energy when I went to the gym. I’m pretty sure the lack of protein was making me a little sluggish, so I switched the pre-workout meal to a shaker of Joe Weider Muscle Builder Protein Shake. That gave me tons of energy going to the gym.

I blew through my workout on Friday and improved each set for each exercise by at least 5 pounds per dumbbell on the dumbbell exercises and at least 10 pounds on everything else. I am so motivated going into this next week of working out. My workout has changed now for the last month and I will be posting that tomorrow. Later.