Night people.

The night people are easy to spot. You wont find them during hours of daylight. Bleary eyed, shitty mood, coffee breath. Usually sleep deprived or unable to sleep during the day. Very much akin to Nic Cage's character in 'Bringing out the dead'.

Night people know what good coffee is but will drink it shitty none the less. We will drink it to the point where it keeps you up in those painful morning hours when ALL YOU WANT is to fall asleep blissully but your mind will not shut down. The night people will nod to one another in the gas station knowing full well their lot in life, why they are there. We can usually spot each other miles away you know. The first time I considered myself a "night person" was after my first deployment to Afghanistan. 80% of that deployment I workedf and operated at night. Every. damn. day. When I got back I was a wreck. Not sleeping right. Out all hours of the night. Little has changed. It doesnt matter, you look for similar life. Some people can handle it fine, some people are perfectly adept. Others it will crush and ruin. Never seeing the sun nor your family- if you have one.


The worst thing about being a night person is the switching back and forth, days, mids,days, mids..so on and so forth. That type of repetitive and back and forth nonsense will turn you LITERALLY into a zombie. You will feel like a walking corpse and chances are you will look and or smell like one. Your diet is thrown in the shitter, you resort to comfort foods to...wait for it..comfort you. Who wants the discipline of watching what they eat in favor of eating something that makes you feel human. On that note, I do not recomend a low carb diet of ANY sort while switching back and forth. You will be the devil incarnate.


Trust in coffee. It will pull you through. Energy drinks are like sniffing glue. Nowhere near the impact of a European flavored roast resplendant in heavy cream. You have to have some sort of residual weirdness in you to be a full fledged night person. To be awake while others sleep is creepy in a way. Whether by choice or out of curiosity. "Normal" people by omission cant fathom being awake past 10. This is where they end and we begin. The "Devils hour" and "Nothing good happens after midnight" these terms are popular but sometimes it's the fact that NOTHING happens during these hours. The still, the quiet, the sound of others breathing in the night can be excruciating. You wait for that chaos to break out. You wait for the storm from the quiet. The interruption. You wait for that other night person who cannot take it. Listen closely it will happen.


Do not become addicted to the lifestyle. It will turn you miserable before long. If you can avoid it- avoid it like the plague. Its a strange trip for anyone to have to take. Cops, Firefighters...god knows who else they get it. We get it. Burning the candle from both ends with a flamethrower.................

Training. Deadlift.

Deadlift

135 X 10

225 X 5

255 X 5

285 X 11

Trap-bar shrugs

135 X 20

225 X 20,20

315 X 10,10,10,10

Cardio

60 min on eliptical (Easy)


Trained after midshift this morning. Didn't feel too bad I guess. Not my PREFERRED time to train but not bad. Slept like a baby- 8 full hours. Back feels ok, not great but not bad. Was supposed to ge ttaped today but that didnt happen. I'm serious to see how I progressed. Visible abs are visible.

Wow. Dropping the ball. Training for last friday the 25th, Sat the 26th and Mon the 28th.

Last week was retardedly busy. Switching between MIDS and Platoon duty sucked so I was going to deload- which I kinda did, then I didn't.

Friday / Squat

Chins 10 X 2

Squat

135 X 10

200 X 5

235 X 5

270 X 15

Good mornings

5 X 10

Leg press

315 X 15 X 5


Saturday / Press

Press

100 X 5

115 X 5

130 X 13

Press (drop set)

100 X 10 X 5

Lat Cable pull downs

140 X 15 X 5

Tricep cable pull downs

50 X 50

75 X 25

90 X 15

110 X 10


And finally Training for Yesterday..Mon/ Bench

Chins 10 X 2

135 X 20, 15, 10

155 X 5

175 X 5

200 X 17

*Pushups in between sets.

Curls

5 X 15


All three days actually turned out well. Press went better. Probably my best day.I started "week #1" over this week and plan on getting all training days in. New HATEBREED today. Fucking so good. Lot's of people think they sold out or that theres better out ther? No fucking way. How can you NOT be motivated listening to them...Any way onward through the fog.

Training. To deload or not to deload...

I think this week inadvertently became a deload week. I had not planned on it by any means but transitioning back to mids kicked me in the dick. Hard. I got bench training in Mon but then it came to a screeching halt. I think I'm going to just pick it up next week on monday and repeat the numbers. I havent slept for shit all week and I'm not going to force training for the sake of it. I understand that shitty training days happen. I understand, but If I have any say in it it wont be for lack of sleep. I'd rather chalk it up to a loss and fight next week.


I hate shift work. Hate it. I know, I know. I signed up for it. It's my job but damn. Working opposing hours as the rest of your family gets old quick. I'm off tonite so tomorrow morning Im gonna go get some cardio and bodyweight stuff done. Word

Monday Training. Bench.

Chins

10 X 2

Bench
                           < 20 pushups
Bar X 25,15,10,5
                           < 15 pushups
135 X 10
                           < 10 pushups
155 X 5
                           < 5 pushups
175 X 5

200 X 17

Curls

5 X 15

Heavy Bag Drag.

10 meters each arm X 5



      Good training today. Removed the deload week from 5-3-1..for now. I would rather cycle through the weights and get a solid base built. Did a finisher today involving a climbing rope and a heavybag. Basically stetch the rope out with the rope attached to the heavybag, sit down with said rope and pull with violence with one arm. When you have the heavy bag next to you turn the bag 45 degrees and repeat the process with the opposite arm, alternating arms every trip. Fire for effect, go until you're nauseous then stop. It will smoke you.

Training for Saturday. Squat/ Press split.

Squat

225 X 5

255 X 3

285 X 12

Press

110 X 5

125 X 3

140 X 10

Leg press

5 X 15 @ 225

Dips

5 X 10 Bodyweight

Lat cable pull down

5 X 15 @ 120

Tricep Cable pull down

1 X 50 @ 80
1 X 25 @ 90
1 X 15 @100
1 X 10 @ 105


Boom. The split was done more out of necessity than anything. I tried it and I'm not a big fan. Gym was closed on FRI and I wanted to get both training days . I got it done but I was fucking smoked by the time it was over with. Not going to deload this week. I honestly dont believe I am lifting heavy enough at this point to warrant an 'Easy week". I'm simply going to program the first week on the 4th week. We'll see how it goes. Percocets are awesome. That is all.

Deadlift.

Deadlift

135 X 10

245 X 5

275 X 3

310 X 11


Seated Cable rows.


5 X 15 @ 100



Back Raises

5 X 10


Not a bad day at all. Cardio this morning. Backed off a little bit on the DL left a lil bit in the tank today. Took the percs for my back yesterday and left me feeling like a zombie today. Cinched the belt down tight today. Back feels ok. Really tried to work in the cable rows, instead of just pulling back i tried to pinch my shoulder blades together on every rep- I can already feel soreness kicking in. All in all good shit.

Keep your friends close and your Percocets even closer..

Must have fucked my back up yesterday because my lower back is not doing ok today. No training today. Went to the clinic today and graciously accepted a bottle of percocet . 'Haven't partaken yet but that's going to change here soon.

                                                                             Yessir...

When I was in Basic training I snapped my left tibia on an obstacle course. One of the most painful things I ever experienced. We were 4 days into a 7 day Field problem and I looked the part. Facepaint (when they taught soldiers said skill) hadnt showered in days, sweaty. And the Drill Sergeants brought me kicking and screaming into the Hospital at Ft Leonard wood. Mind you up to this point the hardest thing I'd ever done was Ginger ale.... So I get casted up and sent on 30 days Convalescent leave. With me was a GIANT bottle of Percocet. In the rush to leave I put the bottle in my wall locker and said locker was banded up by the Drill Sergeants prior to my departure. FUCK MY LIFE.

I came back 30 days later sane and ready to train. I get to my bunk and get my wall locker unbound and what do I see? My percocets. GONE. To this day I dont know if it was some crafty Soldier that stole them or one of te NCO's in my training platoon. Who knows..

The point is don't leave your drugs laying around. You never know who may want them more than you. Good night and good luck

Monday. Bench

Chins

5 X4

Bench press

Bar X 20,15,10

135 X 10

175 X 5

195 X 3

220 X 15

Curls

5 X 10 @ 50


Good training day. Bench was probably the most solid it's been in a few months. EVERYTHING was locked in tight. Moved the bar with conviction today. Not much else to say. Run tomorrow, Abs and dips. Word.

Sunday soreness...

No training today. Legs are smoked. Worked in some leg press and good mornings. I understand many eschew the leg press as worthless however, I'm not many. Realizing it will never replace the squat I decided to include it to help build on my squat. Good mornings I kinda fell away from, no particular reason just experimenting with different stuff.

Bench press tomorrow. Looking forward to it. I've really locked into the 'visualizing' the lift before it happens . I find myself more and more thinking earlier in the day about training, especially the last set. I give myself a realistic set number of reps to bang out. Thus far I have not missed those numbers. Just as important I haven't missed a lift since coming back from Afghanistan. Yay me. Carbnited last night. Wonderful as usual. Wasnt very hungry today. Couldn't seem to get moving. Took a pot of coffee and a blue monster to get my head together. 2 protein shakes today, thats about it. I guess subconciously since I porked out last night I wanted to keep it light today. Meh.

Worked in some runs on the treadmill tues and thurs. Nothing crazy, 2 miles thats it. Not going for time just distance. I refuse to be a fatass weightlifter who cant run. Athletic. That's the name of the game. Back didnt feel too hot. had to stop once or twice last week. If it continues this week well, we'll see how it goes. Now if you'll excuse me Paul Carter at Lift-Run-Bang has a 90 min interview Done with Dorian Yates with London Real. Til Next time.

Training for Saturday. Press

Chins

5 sets of 4

Press

100 X 3

115 X 3

130 X 10

Curls

5 X 10 @ 50

Lat pulldowns

5 X 15 @ 120


Solid day with the press. Nothing exciting to report. I'm digging training at a different gym. No distractions.

Training for Friday. Squat.

Squat.

135 X 10

210 X 3

240 X 3

270 X 15

Good Mornings

5 X 10 @ 135lbs

Leg press

5 X 15 @ 225lbs


 Good training. Quick and kinda short. Squats felt good. Good mornings and Leg press wrecked me. Havent done good mornings in hot minute so I threw em in last minute. Recurring theme is to strengthen the muscles in my lower back. The more good mornings and GHR's I do the less my back bothers me. Go figure.

Training for Wed. Deadlift

Stretching. 10 min

Deadlift

135 X 10

225 X 3

260 X 3

295 X 14

Cable Rows

5 X 15 @ 120 Lbs

Back Raises

5 X 15


Good training day.  Back feels ok. Not 100 % but trainable. This week has had my sleep schedule all sorts of fucked up. Going back and forth between mids-off-mids-off..Not fun. Re arranginging a few assistance excercises. Moved abz to tues, thurs and sat. Triceps (dips, pushdowns) on tues, thurs and sat. Curls for da girlz on Pressing days (mon and sat). We'll see how it goes

\
                                                                             Yup.

Training, Bench.

Chins.

5 X 4

Bench.

135 X 20,10,5

                     > 25 Pushups

160 X 3

                     > 20 pushups

180 X 3

                     > 15 pushups

205 X 19

                     > 10 pushups

Curls for da girlz

 5 X 10 @ 50 lbs

That was about it for today. Not a bad session but not great. I've adapted to the low carb deal fairly well, I dont get the hunger pains anymore and I dont get too tired during the day HOWEVER, my training "endurance" so to say has taken a dive. Im good for my warmup and my major lifts but I definately start feeling it for chins, and ab days. In fact my progress on chins has taken a noticeable dive. Part of the sacrifice I guess.

It doesn't help I only got a few hours of non-consecutive sleep. Oh well. Got it done.

Training for Saturday the 5th. Press

 Press.

Fucking laughable.

Dips

10 X 10 ( I think its time to add reps or weight here huh?)

Lat pull downs

5 X 15 @ 150 Lbs

Tricep pushdowns

5 X 10 @ 120
5 X 10 @ 100
5 X 10 @ 80
50 reps continuous @ 50lbs

I'll be honest, I got more out of my assistance work than I did pressing. That should not be right. Cant win them all I guess. I had a stellar week of training and then I succumbed to the shittiness that is my press. Back to the drawing board.

Started working nights again last night and I feel like sheeet. Didnt sleep well after shift. I'm going to head down to the gym in a couple hours- its gonna be a N.Oxplode kinda day. We'll see how it goes.

Training. Squats

Squats.

135 X 10

195 X 5

225 X 5

255 X 20

Teh Abz.

Lunges-

I dunno it was indoors and I just went until pre-failure fuck it.


Great day! Great week!. Another rep PR w/ the squat. 255 X 20. Everything was just locked in today. I know not every training session goes amazing but Im gonna ride this wave. Working on my stance and adjusting my feet did the trick for my knees. No pain. Press Tomorrow. Lets keep it going.

No Action Thurs.

No training today. Life happens AKA the Army happens. Had to get shit done today so no bueno. Squats tomorrow. Ive been feeling pretty fucking bulletproof this week so I'm going for broke tomorrow. Looking for a Max rep- PR. Monday I banged out 205 for 20. I'm looking for some of the same...

                                                        Time to start building some hurtin bombs....

RIP Chris Gaffney.

                                                                   SGT Chris Gaffney.


 I miss you Brother. Not a day goes by that I don't think about the laughs and the good times. Til we meet again..

Training. Deadlift.

Deadlift.

135 X 10

210 X 5

245 X 5

275 X 15

GHR Situps.

5 X 10

Jump rope

4 rounds X 2min


Excellent training today. Deadlifts felt strong. Not quite a PR on the last set because I felt I had a few more in me HOWEVER. I felt satisfied with what I got. I took a piece of advice I read and loosened my belt a bit and it made a difference- giving my abdomen a little room to expand and push out a bit. I think Ive gotten into the habit of scaring the shit out of certain people after my last deadlift set. Their were two other guys in the deadlift room with me and they usually knock out  their sets well...quietly. Not me. I drive that last set home. BOOM....BOOM....BOOM. Speed and Violence of action. Well not so much speed but the folks in Martinez Gym fucking know when I'm deadlifting. Enough on that.


GHR situps went well they're an ass kicker when done right. Im moving the ab routine to tues, thurs and sat along with conditioning. I want to concentrate more on the lifts on mon wed fri/sat. We'll see how it goes. I dont mind playing with programming, its all about finding a rhythm and balance- If it takes me a bit to get there so be it. Til next time.

2013.

The New Year is upon us and 2012 is behind us. The holidays are over. I personally am looking forward to the New Year, a lot of big changes coming this year. For the first time in A LONG TIME I have definative goals on where I want to be training wise and in Life in general. My goal for April still stands- 225lbs by April 5th. My 31st birthday. Once I'm down comfortably ie; Not starving myself or dehydrated- that's when the fun begins. I plan on running Jim 'Wendler's 5-3-1 until this time NEXT year. Once Im down to my goal weight I'm going to start the building process, Carbs, assistance work the whole nine. My long term goal (notice I didnt say resolution) is to stay south of 250lbs F-O-R-E-V-E-R. I've never been comfortable with it and I can say with utmost certainty it sucks.

The point of this to build that deficit so I can go UPTO 250 at most, but never over. Many lifters would say I'm painting myself into a corner by saying I want to stick to a certain weight. I dont care. Anything above 250 and I feel lumbering and unathletic. No bueno.

I recently purchased Paul Carter's Strength-Life-Legacy and LRB-365 (both are fantastic by the way) SLL basically lays out a strength program while LRB-365 is a year round program focusing on different phases- strength, fat loss diet. Outstanding read and at 10 bucks and 25 bucks respectively you cant beat it. New years next year I plan on implementing LRB-365 exclusively. Paul Carter's been doin this alot longer than me and his layout and plan  look very solid. I've hopped on the rep max train as well- I managed to bang out 205 for 20 yesterday. I was shocked. The theories behind submaximal training WORK. Between Wendler and Paul Carter both touting it- and the proof I've seen in my own training? I'm gonna stick it out.


This time next year I should be out of the Army. This strange and wonderful trip will have come to an end. I wish I could say that I will be heartbroken when the time comes but I dont think I will be. It is high time to make my exit stage left. The Army has been the biggest part of my life for a decade now but it is no longer what DEFINES me. I am forever grateful for everything that I have learned from the Army. It gave an 18 yr old kid purpose and direction when he desperately needed it. But that kid is now a 30 yr old husband and Father and has a different world view of everything around him. I would be wrong if I said my career thus far went my way or the choices I made were the right ones. This is not a pity party- the opposite, I accept my mistakes and I own them.


Anyway...


2013 Is going to be progressive. Moving forward. GETTING IT FUCKIN DONE. Part of moving forward is letting go of the past, not looking backwards- This proves difficult when every living thing you do everyday is reminded of where you've been. The only way to move this forward is to put the Army in the rear view. It's time.

Batten down the hatches..

Into the breach once more....

Cry Havoc! Let slip the Dogs of War....

Front Towards Everyone.