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Bikkstah
04-02-2010, 09:07 PM
So I'm back in the weight room for the first time in over a year. My last deployment obliterated my knees almost beyond repair. The menisci in both of my knees is torn, degeneratively. I've spent the past year or so on the couch, drinking beers and popping pills. The doc at the closest VA hospital does not think I need surgery and will not refer me for anything but physical therapy. I don't have the cash for my own insurance nor do I have it to drive an hour one way every morning for PT. A good friend of mine recommended me some http://www.vibramfivefingers.com/ on the thought that barefoot training might help me out, and it has. I've had them for about a month and I'm already back to running 3-4 miles a day and lifting on a 3 day split. I'm only interested in losing this 40lbs or so of body fat I've put on, and increasing my strength. I have no desire to be a competitive anything nor do I care about the size of my muscles. I'm eating about 1200-1500 calories a day, and almost always lifting 3x5. I have about 8 months to get back into shape before stepping onto the plane for Afghanistan. I was banned from my school gym for wearing my five fingers in there (they are not safe, apparently), so my training schedule will not be as consistent as I hoped it to be as I spend 10-15 hours a day on campus and then need to drive out of my way to the gym.

26 years old
1.77m
~100kg

Supplements:
Creatine Monohydrate, 5g/day
ETS morning/night
Food
Water
Sleep
Diet Mountain Dew


Here we go:


Friday 2APR:

BB Squats: 165lbs
Sumo Deadlift: 175lbs
Cable Rear Pulldowns: 110lbs
Seated Rows: 120lbs
Machine Hamstring Curls: 180lbs
Standing Calf Raises: 450lbs
Single Leg Split Squats: 70lbs
30 min elliptical

Bikkstah
04-03-2010, 03:18 PM
SAT 3APR:

Standing DB Arnie Presses: 110lbs
Upright Rows: 95lbs
Standing DB Later Raises: 70lbs
Standing BB Shrugs: 270lbs
30 min elliptical

Coke
04-03-2010, 07:13 PM
Glad to see you resume things after the layoff, good luck with everything.

Thanks for serving our country man!!

Bikkstah
04-05-2010, 02:58 PM
Sunday 4APR: Off

Monday 5APR:

BB Bench: 165lbs
BB Incline Bench: 105lbs
Pec-Deck: 215lbs
Standing DB Curls: 90lbs
One-arm preacher curls: 70lbs
Standing DB hammer curls: 50lbs
Skullcrushers: 70lbs
Parallel Bar Dips: BW
A-Rope pressdowns: 140lbs
30 min elliptical

Bikkstah
04-07-2010, 07:06 AM
Tuesday 6APR:

BB Squats: 185lbs
Sumo Deadlift: 185lbs
Cable Rear Pulldowns: 120lbs
Seated Rows: 130lbs
Machine Hamstring Curls: 195lbs
Standing Calf Raises: 630lbs
Single Leg Split Squats: 80lbs
30 min elliptical

Bikkstah
04-07-2010, 12:52 PM
Wednesday 7APR:

Seated BB Military Press: 115lbs
Upright Rows: 90lbs
Standing DB Lateral Raises: 70lbs
Standing DB Shrugs: 120lbs
30 min elliptical

Bikkstah
04-08-2010, 03:08 PM
Thursday 8APR:

BB Bench: 175lbs
BB Incline Bench: 135lbs
Pec Deck: 180lbs
Standing BB Curls: 65lbs
Skullcrushers: 85lbs
DB Hammer Curls: 60lbs
DB Preacher Curls: 80lbs
BB Close-Grip Bench: 125lbs
Bench Dips: 200lbs

Bikkstah
04-09-2010, 07:05 PM
Friday 9APR

Super tired all day. Girlfriend came home drunk at 3am and was loud as hell. Slept like ****. Had a dude in a hurry to get to work drive about 120 down the rural road I take to campus, running everyone off the road in the process. Spent the morning on the phone with my old roommate who is now a cop setting up another cop to sit on that route monday morning and try to catch him in the act.

BB Squats: 115lbs, trying to work on my form, don't think I'm going low enough normally.
Sumo Deadlift: 185lbs
Cable Rear Pulldowns: 120lbs
Seated Rows: 140lbs
Machine Hamstring Curls: 215lbs
Standing One-Leg Calf Raises: 90lbs
GHR - 60 lbs
Single Leg Split Squats: 90lbs - wow, these drained me. Don't think I had any ATP left in my legs after these. Don't think I've ever grunted like a bro that much in the gym.
30 min elliptical

Bikkstah
04-11-2010, 03:47 PM
SAT 10APR: Off

SUN 11APR:

Seated BB Military Press: 125lbs
Upright Rows: 100lbs
Standing DB Lateral Raises: 60lbs
Standing BB Shrugs: 200lbs
DB Front Lateral Raises: 30lbs
30 min elliptical

Bikkstah
04-12-2010, 03:23 PM
Monday 12APR:

DB Bench: 135lbs
BB Incline Bench: 145lbs
DB Flys: 80lbs
Standing BB Curls: 70lbs
Skullcrushers: 70lbs
DB Hammer Curls: 70lbs
DB Preacher Curls: 80lbs
Cable Pressdowns: 160lbs

30 min elliptical

Bikkstah
04-14-2010, 03:26 PM
Tuesday 13APR

BB Squats: 135lbs
Sumo Deadlift: 185lbs
Cable Rear Pulldowns: 120lbs
Seated Rows: 140lbs
Machine Hamstring Curls: 225lbs
Standing One-Leg Calf Raises: 90lbs
GHR - 70 lbs
Cable One-Arm Standing Rows: 180lbs
Single Leg Split Squats: 80lbs
30 min elliptical

Bikkstah
04-15-2010, 03:32 PM
Weds 14APR: Off

Thursday 15APR:

Seated Arnie Presses: 110lbs
Upright Rows: 95lbs
Standing DB Lateral Raises: 60lbs
Standing DB Shrugs: 140lbs
30 min elliptical

Bikkstah
04-17-2010, 12:07 AM
Friday 16APR:

DB Bench: 170lbs
BB Incline Bench: 155lbs
DB Flys: 90lbs
Close-Grip Bench: 155lbs
Bench Dips: 210lbs
Standing E-Z Bar Curls: 75lbs
DB Hammer Curls: 70lbs
30 min elliptical

Coke
04-17-2010, 08:37 PM
Efforts have been going great bro, keep it up.

Bikkstah
04-17-2010, 11:18 PM
Off today, tomorrow and probably Monday. Have 7 final exams on Monday from 0730 to 2000. After that though, I'm clear for the summer.