I’m currently deployed to OIF 5-6 as an infantrymen and have decided to make the transformation in what was a powerlifters/football players body to a bodybuilding physique… or something close to it.
The biggest problem with being deployed is availibity of food and weights. I’m currently working with one bench set, 2 free benches, Almost no dumb bells but all the sand bags and creativity I can come up with to put together some decent workouts.
As far as getting protein, i’ve been using some of that other companies hardcore mix… its basically protein with some BCAA’s included I believe as well as 2 of their supplements I picked up on a whim. My father,Colin on this site, has done me a favor and purchased some Biotest supplements to send my way so whenever I recieve those I’ll be sure to include them in my regimen. As well, being in the infantry our schedule is constantly go-go-go-go… we move alot. Setting a steady time to workout will be difficult once we’re out of gaurd phase. But i’ve got anywhere between 1-3 months
Goals- Lose weight. Get ripped. simple enough. I’d like my end weight to be around 220-240. I realize thats a 20 lbs gap, but I haven’t been that low since High School 5 years ago. i’d like to go home on leave in May with a good start… that being loss of the beer gut, double chin and definition in my arms/chest. Not exactly ripped, but on my way.
Weight- unknown… Guesstimate around 260-270… I’ve dropped give or take 20-25lbs since I’ve been here 3 months.
Neck- Stays at 19 1/2-20 inches at any given weight.
Arms-About 17 inches
Waist- I wear a 38 or 40 in jeans. So we’ll go with whatever that tells you.
Until I get a tape measure out here, I’m sucking for any kind of decent measurements.
My current workout is a mix of crossfit with bodybuilding movements.
Mon-Wed-Fri- 1 min rest between these sets
High volume deadlifts at 135 lbs- 10 reps
Pushups - 10 slow and controlled…deep pushups
Box jumps- 10 jumps at 24 inches
Floor Sweepers- basically, hold 135lbs halfway down… And do alternating leg lifts from right to left. Right-Left being 1. 10 reps
Kettlebell Raises- Like a mix of curls/arnold presses. 35lbs, 10 reps
5 chin ups
After that, i’ll do do 3 bodybuilding movements. Depending on the day is the body part I’ll do.
DB flies- 40 lbs- 12 reps slow and deep for 3 sets
Bench press- High volume, 15 reps at about 135-150 lbs depending.
Nosebusters/French curls/Close grip press- Sets of 10 each, one right after the other.
21’s with a barbell
Slow DB curls- 25-30 lbs for sets of 10-12
Hammer Curls- Same weight, same reps
I dont rest on Bi day, I burn em out and get out quick
Medicine Ball turns- 2 sets of 50
Superset- Flutterkicks and nonweighter floor wipers for sets of 20
Crunches-= 2 sets of 25
Lateral DB Raises - 25 lbs, 10 reps
Arnold press- 25-30 lbs, 10 reps
Upside down pushups- However many I can do, these suck
For sprints i’m just pyramidding down… 10 100 yard sprints, then 8-6-4-2-1… With 1 minute breaks between each set. Kind of a HIIT philosiphy.
Bent over rows
I dont do any more than this for back, usually my lats are smoked from all the pullups
Pictures included…which suck so i’ll take more. But you get the idea of my body type. I’ll follow up later tonight with more pics after the workout.
I’m looking for some advice. Maybe diff ways to switch it up, how to maximize fat loss… Anything that will help. Thanks for reading!
PS- dont make fun of the animalPak pose, we were goofing around after the lift- haha.