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naterjy03
09-14-2006, 01:04 PM
Hey everyone,
I'm new here to the boards, I made my first post yesterday in the Diet & Nutrition forums and got some good feedback. Just a little bit of information about my situation and my goals. I'm in the Marine Corps infantry and I'm deployed to Iraq right now. I've always been a skinny guy and had a crazy metabolism, I'm about 6'1 and 149 lbs. I have what my ex-girlfriend used to call bird-arms and bird-legs, haha. I've never been very strong either, I think the good Lord designed me for endurance. I can run forever, but I cannot lift much :p.

I started lifting consistently(3-4 times a week) one month before I deployed I gained about 10 lbs and was up to 160. Over the course of a month and a half spent living at an outpost on the edge of a Iraqi city doing patrols in the heat I lost the weight I had gained. We had no gym equipment there whatsoever, all we could do was push-ups, crunches, pullups, etc. Due to injuries I've had a recent job change and now have alot of extra time to lift, so I decided to take it seriously this time and am currently bulking, trying to keep my caloric intake around 3500-4500 and my protein over 225 daily.

My goals are to go home in February much bigger and stronger:
Goal Weight: 180
Bench: 170x10
Deadlift: 225x6
Squats: 200x6

Would definitely appreciate any advice, I've learned alot in the short time I've been reading these boards and would love to learn some more.

naterjy03
09-14-2006, 01:07 PM
Forgot to mention supplements I'm using:

GNC pro-performance Whey Protein, going to try Nitrean once I use it up.
GNC MRPs(Just ordered some Opticen)
ALN creatine(in the mail)
Multivitamins

naterjy03
09-14-2006, 01:14 PM
Sept. 14

My first day of bulking/lifting since June.

Bench: 6x 135, 7x 135, 6x135
Incline DB press: 8x 35 warmup, 8x 45, 8x 45(these were easy, up to 50 or 55 next time)
Dips- BWx 10, BWx 12, BWx 12
Chins- BWx6, BWx4, BWx2 (I can do tons of pullups, but chinups are really tough)
Deadlifts-This is the first time I ever deadlifted. 6x 135, 6x 135
Barbell Rows- 8x 95, 8x 95...this was a little too easy, going to go up next time.
Shrugs: 8x 55, 8x 55
DB Row: 8x 55, 8x 55
Seated Row: 8x 90, 8x 100

Left the gym overjoyed to be lifting again and muscles felt tired and sore. Felt great :)

Nutrition:
4800 calories, 395g protein, 152g fat, 490g carbs.

MixmasterNash
09-14-2006, 01:31 PM
Stay safe! You'll do well with the basics. Don't jump in too fast, adn keep up your conditioning.

Eszekial
09-14-2006, 01:40 PM
Come back strong as hell! But more importantly, COME BACK!

naterjy03
09-15-2006, 10:30 AM
Nutrition stats from yesterday:
4346 calories, 258g protein, 449g carbs, 49g fat.

Got about 8.5 hours of sleep.



Doing legs/forearms later today after my shift is over.

naterjy03
09-16-2006, 11:25 AM
Did squats for my first time ever this morning and put up some truly pathetic numbers :bang: . Haha, I'm feeling it today.

Squats: Bar(45)x6 warmup
95x5
115x6
115x5
115x5
115x5

Leg Press: 8x140
8x140
10x160
These were all too easy, going to try 180 next time.

Leg Curls: 12x45
8x45, 4x35
15x35
These were really tough considering the pathetic amount of weight on there.

BB Curls: 5x55(warmup)
5x65
5x75
5x75
4.499999x75, 1x65

Hammer Curls: 8x25
8x30
8x30
7x30

Weighted Situps on decline bench: BW+35x12
BW+35x12
BW+35x12


Nutrition stats for the day: 4847 calories, 345g protein, 543g carbs, 118g fat.

How do you guys feel about the routine so far? Too much volume? Would appreciate any advice.

Natetaco
09-16-2006, 11:55 AM
another nate, what up dood.

naterjy03
09-16-2006, 07:01 PM
Nate-what's up bro? There do seem to be alot of Nate's and Nathan's around here

Al3X
09-16-2006, 08:35 PM
nate,

I'm also serving in the Military - Army. My unit (FA) redeployed back to Fort. Stewart 11Jan06. Oh, the IEDs are horrible. The convoy team that I was on, suffered 4 hits the entire year that we were there. One unfortunately took a life. Some advice I can give, keep your ear to the ground, be aware of your surrounding, and always *try* to expect the unexpected.

Well - enough of the Military for now. Seeing how your progress is going so far, you should definitely acheive your goal. Lift hard, eat clean and stay motivated. Make sure you don't give up (that's why were here, to give support.) Don't worry about the numbers your putting up, they'll sky rocket since your new to this era. Best advice I can give, learn the technique first, and then worry about the weight.

lift. eat. sleep. repeat - "unknown"

- Alex.

naterjy03
09-16-2006, 09:41 PM
Al3x- Glad to see there are some other servicemembers on here, I wondered about that. You're right the IED's are terrible, my battalion has lost 7 Marines in a little over two months. Good luck with your deployment.

Thanks for the support and the advice man, I really appreciate it.

naterjy03
09-17-2006, 10:37 AM
Ahh that was nice, got a little over 10 hours of sleep. Nutrition totals for the day: 4518 calories, 639g carbs, 285g protein, 77g fat.

Question about the carbs, if I'm bulking does it matter if my # of carbs is that high? Maybe it doesn't matter at this point considering i'm so skinny. It's more than double the protein though... It's hard to eat clean here because my options are really limited.

Stumprrp
09-17-2006, 10:41 AM
dont worry about the carbs, they will help u get bigger. keep lifting hard and eating big.

naterjy03
09-17-2006, 12:49 PM
Alright, thanks.

Sensei
09-17-2006, 02:25 PM
Have you cleared lifting with your doctor? I'd be a little worried about someone coming back too quickly after getting a concussion...

naterjy03
09-17-2006, 03:09 PM
Sensei- I think that they were probably more worried about the possibility of getting another concussion considering the results of head trauma to the same area multiple times, and also the fact that a 3rd concussion can often result in a medical discharge. When I left the hospital, I was cleared for duty and headed back to the platoon after a few days of light duty in the rear. I think I'll be fine unless I drop a barbell on my head or something :p, the equillibrium/balance problems I had went away while I was in the hospital.

naterjy03
09-17-2006, 07:32 PM
If I keep bulking like this will I get fat? I've been thinking about running on two of my 3 off days, would that be a bad idea and go against the whole idea of bulking?

MixmasterNash
09-18-2006, 10:22 AM
I would also consult a neurologist if any are available even if by telephone or something (perhaps even a private practicioner in the states -- I'm sure some might even do a pro bono consult and talk to you about exercise induced issues). Brain damage from IED concussion is unfortunately not uncommon, as I'm sure you well know. Multiple concusions in any short period is a serious danger sign.

MixmasterNash
09-18-2006, 10:24 AM
If I keep bulking like this will I get fat? I've been thinking about running on two of my 3 off days, would that be a bad idea and go against the whole idea of bulking?
Do you still have to pass PFTs or meet other standards anytime soon? You're in the miltary, so keep running in any case. It might slow your bulk, but maintaining fitness is important.

naterjy03
09-18-2006, 10:50 AM
Well I weighed myself at the gym and I'm at 158 lbs. now, so I'm already gaining some weight.


Chinups
bwx5x5
3xbw as i was walking out of the gym



Upright Rows
5x75
6x65
5x75
5x75
4x85, 5x75(couldn't get the 5th rep on 85 so I went down to 75 and did max)
10x65 burnout set



Arnold Presses
5x30 warmup
5x40
5x45
5x45
4.5x45, 1x40(Couldn't get 5th rep, went down to 40 and finished set)
9x40 burnout set



Standing Side Lateral Raises
8x15
8x15
8x15
Think I am going to try 20s next time, these weren't hard enough



Standing Front Lat Raises
8x15
8x15
Again, going to try 20s next week.



Weighted Situps
12x25
12x35
12x35
Going to try with a 45 next week.


Overall was a good workout, shoulders are feeling it today.

Nutrition wise I ate quite a bit yesterday:
6525 calories, 399g protein, 893g carbs, 187g fat

Any pointers?









Mixmaster- My mom is a doctor, I'll ask her to talk to some neurologists about it but I haven't been able to call home in a little while. I'll try and call her later today or tomorrow and ask her about it, thanks for the advice. I have just kind of assumed all is well because I haven't had any more lingering problems. I'll have to take a PFT when I get back to the US, but those have always been easy. You're right though, maintaining fitness is important and I like to run anyway, it might also be nice to loosen up my legs a little bit as I can still feel the squats 4-5 days after doing them.

MixmasterNash
09-18-2006, 11:03 AM
I would drop the upright rows. Not good for the rotator cuffs. Focus on overhead pressing. Running the day after squats will probably help reduce DOMS! Throw in some bodyweight squats and stretching and you will recover nicely.

I don't know if exertion induced headache has any connection to concussion, but I do know that certain kinds of exertion (such as when lying down for a bench press) can increase blood pressure to the head quite a bit. Definately talk to someone. Also, neurological problems from concussion may not be apparent for quite a while.

naterjy03
09-18-2006, 11:18 AM
Mixmaster- Ok, would you say I should do military press then instead of the upright rows? Or would arnold's and military press on the same day be too much? Would you recommend a specific exercise please? I do get minor headaches after lifting, but I've always had that and never really thought much of it. Thanks for the advice about the lifts and also about my noggin, I'll keep asking around.

naterjy03
09-18-2006, 06:05 PM
Have been thinking about my routine some while I'm working my shift...here's what I am considering. I'm trying to do lots of compound movements and choosing these exercises based on what I think to be the best options for potential gains in mass.

I have some questions and am definitely open to any suggestions:
1. Are flyes a good idea for gaining chest mass? Any other recommendations in their place?

2. I'd like to get some shrugs in because my traps need some serious work, would you throw these in on the day you're doing arnold presses/military press?

3. Like I said, I have "bird-arms." My forearms need some serious work, well everything needs some serious work, but I'd like to have bigger forearms. With that in my mind I was going to throw in reverse BB curls on my squats/biceps day. Good/bad idea?

4. Need ideas for mass-building triceps exercises.


Day 1:
BB Bench 5x5
Incline BB Bench 3x8
BB Row 5x5
Incline Bench DB flyes 3x8

Day 2:
Squats 5x5
Leg Press 5x5
BB Curls 5x5
Reverse BB curls 3x8

Day 3:
Chins 5x5
Standing Military Press 3x8
Standing Front & Side Lateral Raises 3x8
Arnold Presses 5x5

Day 4:
Deadlift 5x5
Walking Lunges 3x12
Dips 5x5
Laying down tricep BB extension

That's kind of a rough draft, definitely open to suggestions.

naterjy03
09-19-2006, 12:29 PM
Well yesterday was an off-day and I got about 9 hours of sleep. Didn't eat as much as the days before because there isn't anything to eat besides a big box of cinnamon rolls and potatoe chips :(. Hopefully they will restock soon.
Nutrition stats for yesterday: 6687 calories, 329g protein, 309g fat, 451g carbs.

Later today I'm off to the gym and will post stats from that tomorrow.

naterjy03
09-20-2006, 12:29 PM
Sept 20:


Deadlift-think I could do 200+ right now but I am trying to get form down.
5x135
5x135
5x135
5x135
5x155
5x165



Walking Lunges
12x30
12x30
8x30



Between Bench Weighted Dips- only did two sets because I felt like form was off or I wasn't doing it correctly. Didn't feel right
10x45
10x45



Dips- I need to somehow rig up a system so I can do weighted dips...any thoughts?
BWx20
BWx25
BWx20
BWx20
BWx20



Tricep EZ-bar extensions
8x45
8x45



Weighted Cable Crunches- first 2 sets fairly light getting form right
20x90
20x100
20x120
20x120
20x120


Was a good workout, walking lunges are officially my least favorite exercise :p.

Nutrition:
3963 cals
210g protein
81g fat
537g carbs

Gained a little more weight, I'm at 159.8 now. Gaining weight alot faster than I ever thought I would, I think it might be that initial surge though.

I'm thinking about getting some creatine, what do you guys think? Any recommendations on what kind?

MixmasterNash
09-20-2006, 07:28 PM
Comments in quotes...

1. Are flyes a good idea for gaining chest mass? Any other recommendations in their place?
NO! More pressing. Flat, incline, DB, BB!

2. I'd like to get some shrugs in because my traps need some serious work, would you throw these in on the day you're doing arnold presses/military press?
Train your traps with your posterior chain. Do a few sets of shrugs after deads.

3. Like I said, I have "bird-arms." My forearms need some serious work, well everything needs some serious work, but I'd like to have bigger forearms. With that in my mind I was going to throw in reverse BB curls on my squats/biceps day. Good/bad idea?
Forget reverse curls. Do you have DBs? Hammer curls are the best. But what a good marine should be doing is heavy ass farmer's walks with DBs or two barbells.

4. Need ideas for mass-building triceps exercises.
Weighted dips and close grip bench press is all you need.

MixmasterNash
09-20-2006, 07:30 PM
Dips- I need to somehow rig up a system so I can do weighted dips...any thoughts?
You definately need a dip belt if you're cranking multiple 20 rep sets.

Order a belt (they're cheap) or get some webbing to hang weights from or a rucksack.

naterjy03
09-20-2006, 08:25 PM
Alright, I will see if I can find one that will ship here. Thanks.

naterjy03
09-20-2006, 08:27 PM
Oh woa didn't see that other post, thanks Mixmaster. Appreciate the advice and I will definitely start implementing those into my routine.

naterjy03
09-21-2006, 02:27 PM
Got a good night of sleep last night, about 10 hours.

Nutrition Stats:
4562 cals
302g protein
624g carbs
86g fat

Carbs are high because I got hungry during my shift and all we had was cereal. I had a steak for the first time in ~4 months though so I can't complain :p. Going to the gym after my shift is over today.

naterjy03
09-22-2006, 02:03 PM
Had a great workout yesterday. Flat BB bench is steadily improving. Experiencing some nice DOMS today :p. Have been focusing alot on getting my form right on my lifts.


Flat BB Bench
5x135
5x135
145x5
145x5
145x4
135x5



Incline BB Bench
95x8
Stopped because I think I need to work on my form, I feel it more in my shoulders than anything. Going to do some research today.



Incline DB Bench
8x40
8x45
7x45(got 8, but 8th rep was heinous so I'm not counting it)
5x45(to failure)



BB Row
I think my form needs some work on this one too. Going to research it.
5x115
5x95(Went down so I could try and get form right)
5x95
5x95



Close Grip BB Bench
8x95
8x105
8x105
105 was easy, will do this at 115 next week.


Got 7.5 hours of sleep.
Nutrition Stats:
3710 cals
263g protein
568g carbs
64g fat


Tonight is Squats, leg press, and biceps.

Edit: Weighed in at a little over 159.

naterjy03
09-23-2006, 09:25 PM
Squats
5x95
5x115
5x115
5x115
5x125
5x135



BB Curls
5x65
5x65
5x65
5x65
5x75



Hammer Curls
5x25
5x25
5x25
5x25
5x25



Reverse BB Curls
8x35
7x35
7x35



Abs
Weighted Cable Crunches 20x120, 15x120
Hanging Knee Raises x10, x10, x15
Decline Situps BWx20

naterjy03
09-23-2006, 09:27 PM
Weight was a little over 159 before lifting

naterjy03
09-25-2006, 12:36 PM
Weight- 160

Upright Rows
5x75
5x75
5x75
5x75
5x85

DB Rows
5x45
5x45
5x45
5x50
5x50
5x55
5x55

Seated Military Press
5x75
5x85
5x85
5x85
5x85

Arnold Press
8x45
8x45
8x40
8x35
8x35

reloaded
09-26-2006, 05:13 PM
Hey dude, I am too deployed to Iraq. Trying to bulk up before I go home in 4 months. Fortunately, I have the benefit of a DFAC around the corner, so food is not a problem. But motivation and having nutrition breakdowns are. Anyway, best of luck with the bulking, glad I'm not the only deployed one on here.

naterjy03
09-27-2006, 01:26 PM
Hasn't been as much food around here as before so I haven't been able to eat as much as the previous 2 weeks. Today I'm going for a run after my shift ends.

Weight: 158

Chinups:
BWx8
BWx7
BWx5
BWx5
BWx5

Seated Cable Rows:
140x8
140x8
140x8
140x8
140x8

Row Machine, one arm at a time:
70x12
70x12
70x12
70x12
70x12

Lat Pulldown:
120x8
120x7
110x8
110x8
110x8

Reverse Crunches:
x25
x25
x25

Seated leg extensions:
x10
x10
x10

Hanging Knee Raises:
x10
x8
x5

Knee Raises on dip station:
x25
x20
x20

Weighted Situps:
10x25
8x25

naterjy03
09-27-2006, 01:38 PM
Reloaded: thanks for posting. I hear ya on the motivation issues over here. Good luck to you too, with the lifting and the deployment.

Semper Fi

Stumprrp
09-27-2006, 02:28 PM
nice lifting in here! and how the heck u eatin all those carbs lol!

naterjy03
09-27-2006, 07:06 PM
stump- Thanks. The carbs are coming from eating lots of cereal and rice, which for some reason we unfortunately have a huge surplus of here :(.

naterjy03
09-28-2006, 11:53 AM
Ran 30 minutes yesterday, 6.5 minute mile pace. Doing chest later today, will post info from that tomorrow.

naterjy03
09-29-2006, 03:27 PM
Weight: 158

Flat BB Bench:
135x8
145x5
135x8
135x8
135x8

Incline DB Press:
40x8
40x8
35x8
35x8
35x8
supersetted with..
Incline DB Flyes
8x20
8x20
8x20
8x20

Weighted Dips(20-25ish lb medicine ball):
10xBW+ball
12xBW+ball
15xBW+ball
19xBW+ball

naterjy03
09-30-2006, 12:19 PM
There was a wait for the squat rack so I just did some other stuff as I was short on time.

One-legged bench squat w/ dumbbells in hand:
12x50
12x50
12x50

Leg Press:
8x180
8x200
8x200

Barbell Curls:
6x75
5x75
5x65
5x65
5x65

Hammer Curls:
8x30
8x30
8x30
8x30

Reverse EZ Bar Curls:
12x35
12x35
12x35


Going for a run today, 30 minutes @ 6.5 minute mile pace, might do some abs afterward.

naterjy03
09-30-2006, 12:20 PM
Weight was 158, kinda teetering on 159. Starting to see some results when I look in the mirror :p

Natetaco
09-30-2006, 12:58 PM
wow theres a lot of nates on this forum, good progress man:alcoholic

naterjy03
09-30-2006, 01:59 PM
haha yeah there are, thanks bro

naterjy03
10-01-2006, 01:47 PM
Did abs today, weight was 158. Afraid I'm going to be stuck at/near this weight for a little while because we haven't had alot of food around here lately. I'm just going to keep working at strength gains and tone up what I have until I can effectively bulk.

Weighted Situps(DB behind head on decline bench)
BW+25 x 8
BW+25 x 8
BW+20 x 5
BW+20 x 5
BW+20 x 3
BW+15 x 5
BW+15 x 5

Twist situps(not sure on proper name, twisting to side as you crunch up)
BWx5
BWx5

Hanging Leg Raises
x10
x10
x8(to failure)

Hanging Knee Raises on Dip Station(did these after I did hanging Leg raises to failure on pullup bar)
x25
x25
x10

Reverse Crunches, finish with holding legs 6 inches off ground for 30 secs.
x25
x20
x15

Leg Extensions(not sure about proper name again, sitting on edge of flat bench, lean back and straighten legs out straight ahead at same time then crunch inwards)
x20
x10

Doing shoulders after my shift ends today & might go for a run afterwards, 30 minutes @ 6.5 min mile pace.

naterjy03
10-02-2006, 01:44 PM
Weight: 159

Chinups
BWx5
BWx5
BWx5
BWx5
BWx4.8 :p couldn't quite get it
BWx3

Arnold Press
40x8
40x8
40x6
35x8

Standing Alternating DB press
30x12
30x12
25x12
25x12

Hmm I could've sworn I did one more exercise but I can't remember. Today is an off day so I'm going to get some sleep.

Stumprrp
10-02-2006, 01:48 PM
workouts still look good man

naterjy03
10-02-2006, 02:21 PM
Thanks Stump, definitely feel good.

naterjy03
10-04-2006, 01:44 PM
Lifted after I finished my shift this morning. Tomorrow is an off day, I might go for a 20-30 minute run. I've pretty much given up hope on bulking because there just isn't enough quality food around. I can't even find MRE's anymore. For the time being I'm just trying to make some strength gains and tone up what I have I guess. I'll bulk hard & healthy and then cut when I get back in February.


Weight: 159

Deadlifts:
warmup 115x8
135x5
135x5
135x5
135x5
135x5
Form is good now.

Upright Rows:
5x75
5x75
5x75
5x85
5x85

DB Rows:
5x50
5x50
5x55
5x55
5x55

Seated Rows:
140x12
140x12
140x12

DB Shrugs:
8x50
8x55
8x55

naterjy03
10-06-2006, 09:10 PM
Did Chest & some ab work this morning
Weight: 158

Flat BB Bench:
135x8
145x5
145x5
145x5
145x5

Incline BB Bench:
95x8
95x8
95x8

Close-Grip BB Flat Bench:
95x12
105x10
105x10
105x8
105x8

Hanging Knee Raises:
x10
x10

Weighted Situps(holding DB behind head):
BW+25x5
BW+10x10
BW+10x10

Normal Situps:
x10
x10

Reverse Crunches:
x12
x12

naterjy03
10-09-2006, 01:23 PM
weight: 162

chins:
9xBW
7xBW
5xBW
5xBW
5xBW
3xBW

T-bar rows:
80x8
80x8
80x8
80x8

BB curls:
65x5
65x5
55x5
55x5
55x5

Reverse BB curls:
35x12
35x12
35x12

Alt. DB Curls:
25x8
25x8
25x8
25x8

Misc. abs stuff

naterjy03
10-20-2006, 05:28 PM
Alright well I had to go to a different base for about a week and a half. I went to the gym 4 or 5 times during that period. My sleep schedule was really out of whack though and I'm working on getting it back to normal now. I've been feeling kind of weak lately but it's improved over the past day or two. Yesterday I did chest/tris. This morning I did a little bit of biceps and some abs, limited workout because the gym was packed.

Weight is still 159.

Chest/tris
Flat BB Bench
140x8
140x8
140x8
140x8

Incline DB Bench
45x8
45x8
45x8

Dips
BW+25 x 12
BW+25 x 12
BW+25 x 12
BW+25 x 12


This morning:
BB curls
75x5
75x5
75x5
75x5

Weighted crunches on decline bench
BW+15 x 20
BW+15 x 20
BW+15 x 20

Hanging Knee Raises
x25
x25
x25

Going for a run tomorrow, same pace as usual.

naterjy03
10-23-2006, 03:04 PM
Ran 25 minutes yesterday @ 6 minute mile pace.

This morning did some shoulders & abs.
Weight was 158-159ish.

Arnold Press
5x45
5x45
5x45
5x45
5x45

Alternating DB shoulder press
12x30
10x30
8x30

Shrugs
5x60
5x60
5x60
5x50

Weighted Crunches(DB behind head)
BW+20x10
BW+20x10

Doing deadlifts, rows tomorrow.