Tough Enough? A Ranger/Bodybuilder's Workout Journal - Page 2

**romanaz** · 12-16-2006, 03:31 AM

i just realized what ur sig says "I am large and strong!"

**schroeder** · 12-16-2006, 04:24 AM

Quote:

Originally Posted by romanaz

i just realized what ur sig says "I am large and strong!"

hell yea.....i love throwing some deutsch in there whenever possible.....even if it's exxagerated at the moment haha

**romanaz** · 12-16-2006, 04:32 AM

haha, yeah took me a while, I kinda knew what it said, but had to babelfish it. my yiddish isnt to strong now a days

**schroeder** · 12-19-2006, 03:26 AM

Dec 16

OFF

**schroeder** · 12-19-2006, 03:27 AM

Dec 17

1600- Ruck march- 10 miles w/ 55 lbs gear

**schroeder** · 12-19-2006, 03:30 AM

Dec 18

0600- Run 9.25 miles! (this is what happens when your company commander runs marathons for fun)

....talk about being dead. my legs hate me.....20 miles of "suck" in 14 hours

**schroeder** · 01-02-2007, 11:49 PM

I took 2 weeks of leave over the holidays to head back home for some MUCH needed relaxation. I got 7 workouts in, but stuck to just lifting. I did a very minimal amount of stationary cycling just to keep my cardio up while letting my legs/feet heal. My diet was simple.....eat everything within arm's reach(within reason). I gained back about 4 pounds, granted a decent amount of that might be fat. (which is a great thing because i had an estimated 5% when i graduated ranger)

Tues Jan 2nd- Weights finally included!
1500-Gym- Chest
DB bench- 10x85 8x100 8x100 8x100 (Gym caps out at 100)
DB incline- 10x80 8x90 8x90 5x95
Decline Bench- 7x205 7x205 7x205
Overhead DB Pullovers- 8x80 8x80 8x80 6x90
DB Flies- 8x30 8x30 8x30 (low weight/extremely strict form)

I'd say I'm about 85-90% back to my prior strength....however I'm still roughly 15 pounds lighter.

**schroeder** · 01-04-2007, 01:55 AM

Wed Jan 3rd

0530-run 8.0 miles (i think this is turning out to be the norm)

1900-gym-back
Standing DB rows- 60x10 (each side) 70x8 75x7 75x7
One-arm cable rows- (from tower) 150x10 160x8 160x8 170x7
Reverse DB flies- (each side) 35x10 40x8 45x7 45x7
DB side extensions- 70x10 80x8 80x8 80x8
Overhead cable crossovers- 50x12 60x8 60x8 65x6 65x6

**schroeder** · 01-04-2007, 01:58 AM

Forgot to mention my current supp. intake:
ON 100% whey (4-6 scoops daily)
Pinnacle "Shredded Mass" CEE (it was CEE and cheap)
Centrum Silver
200 mg caffeine prior to workout

...simple yet effective

**schroeder** · 01-05-2007, 12:16 PM

Thurs Dec 4

0530- road march 4 miles/45 pounds gear....piece of cake

**schroeder** · 01-06-2007, 03:40 AM

just realized i've been writing dec for the past few days...it's january...my bad

Fri Jan 05

0530- run 2.9 miles

2000- gym- shoulders
Military press (DB)- 65x10 70x8 70x8 75x7
Arnold presses (DB)- 55x10 60x8 60x8 65x6
Standing rows (tower)- 150x10 160x8 170x5 170x5
Shrugs (DB)- 100x8 100x8 100x8 100x8
Shoulder rotations (DB) 20x8 20x8 20x8 20x8

**schroeder** · 01-07-2007, 01:20 AM

Sat Jan 6th

1400- gym-arms
Rope extensions (from tower) 160x12 180x8 180x8 190x5 190x5
DB preachers- 40x12 50x8 50x8 50x8
Rope curls (tower) 130x8 130x8 130x8 140x6
Overhead rope extensions (tower) 60x10 65x8 65x8 65x8
Overhead DB extensions (each arm) 35x10 40x6 40x6 40x6
Reverse Curls (tower) 110x10 120x8 120x8 120x8

**schroeder** · 01-09-2007, 09:56 AM

Mon Jan 8th

0530- run 6 miles

2000- gym- chest
DB bench- 85x10 100x7 100x7 100x7 100x6
DB incline- 80x10 90x7 90x7 90x7 90x6
DB decline- 70x12 75x10 80x8 80x8

12-19-2006, 03:26 AM	#34
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 19 Dec 16 OFF __________________ Live from Baghdad! Ich bin gross und stark!

12-19-2006, 03:27 AM	#35
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 20 Dec 17 1600- Ruck march- 10 miles w/ 55 lbs gear __________________ Live from Baghdad! Ich bin gross und stark!

12-19-2006, 03:30 AM	#36
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 21 Dec 18 0600- Run 9.25 miles! (this is what happens when your company commander runs marathons for fun) ....talk about being dead. my legs hate me.....20 miles of "suck" in 14 hours __________________ Live from Baghdad! Ich bin gross und stark!

01-02-2007, 11:49 PM	#37
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	I took 2 weeks of leave over the holidays to head back home for some MUCH needed relaxation. I got 7 workouts in, but stuck to just lifting. I did a very minimal amount of stationary cycling just to keep my cardio up while letting my legs/feet heal. My diet was simple.....eat everything within arm's reach(within reason). I gained back about 4 pounds, granted a decent amount of that might be fat. (which is a great thing because i had an estimated 5% when i graduated ranger) Tues Jan 2nd- Weights finally included! 1500-Gym- Chest DB bench- 10x85 8x100 8x100 8x100 (Gym caps out at 100) DB incline- 10x80 8x90 8x90 5x95 Decline Bench- 7x205 7x205 7x205 Overhead DB Pullovers- 8x80 8x80 8x80 6x90 DB Flies- 8x30 8x30 8x30 (low weight/extremely strict form) I'd say I'm about 85-90% back to my prior strength....however I'm still roughly 15 pounds lighter. __________________ Live from Baghdad! Ich bin gross und stark!

01-04-2007, 01:55 AM	#38
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Wed Jan 3rd 0530-run 8.0 miles (i think this is turning out to be the norm) 1900-gym-back Standing DB rows- 60x10 (each side) 70x8 75x7 75x7 One-arm cable rows- (from tower) 150x10 160x8 160x8 170x7 Reverse DB flies- (each side) 35x10 40x8 45x7 45x7 DB side extensions- 70x10 80x8 80x8 80x8 Overhead cable crossovers- 50x12 60x8 60x8 65x6 65x6 __________________ Live from Baghdad! Ich bin gross und stark!

01-04-2007, 01:58 AM	#39
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Forgot to mention my current supp. intake: ON 100% whey (4-6 scoops daily) Pinnacle "Shredded Mass" CEE (it was CEE and cheap) Centrum Silver 200 mg caffeine prior to workout ...simple yet effective __________________ Live from Baghdad! Ich bin gross und stark!

01-05-2007, 12:16 PM	#40
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Thurs Dec 4 0530- road march 4 miles/45 pounds gear....piece of cake __________________ Live from Baghdad! Ich bin gross und stark!

01-06-2007, 03:40 AM	#41
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	just realized i've been writing dec for the past few days...it's january...my bad Fri Jan 05 0530- run 2.9 miles 2000- gym- shoulders Military press (DB)- 65x10 70x8 70x8 75x7 Arnold presses (DB)- 55x10 60x8 60x8 65x6 Standing rows (tower)- 150x10 160x8 170x5 170x5 Shrugs (DB)- 100x8 100x8 100x8 100x8 Shoulder rotations (DB) 20x8 20x8 20x8 20x8 __________________ Live from Baghdad! Ich bin gross und stark!

01-07-2007, 01:20 AM	#42
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Sat Jan 6th 1400- gym-arms Rope extensions (from tower) 160x12 180x8 180x8 190x5 190x5 DB preachers- 40x12 50x8 50x8 50x8 Rope curls (tower) 130x8 130x8 130x8 140x6 Overhead rope extensions (tower) 60x10 65x8 65x8 65x8 Overhead DB extensions (each arm) 35x10 40x6 40x6 40x6 Reverse Curls (tower) 110x10 120x8 120x8 120x8 __________________ Live from Baghdad! Ich bin gross und stark!

01-09-2007, 09:56 AM	#43
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Mon Jan 8th 0530- run 6 miles 2000- gym- chest DB bench- 85x10 100x7 100x7 100x7 100x6 DB incline- 80x10 90x7 90x7 90x7 90x6 DB decline- 70x12 75x10 80x8 80x8 __________________ Live from Baghdad! Ich bin gross und stark!

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode