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UncleSlam 10-11-2011 07:08 AM

Uncle Slam's Afghan log
Alright round 2 in this lovely country in the Hindu Kush begins again for me. My goal is to get super strong while remaining fit. Due to the fact of my job I may not be able to post some of my workouts everyday in case of a mission or other. But I will do my best to keep it updated. Im open to criticism and any suggestions anybody has.

The gym on my base is decent and has the following; 2 Benches, 1 Squat Rack, lots of bumper plates, lots of iron plates, Rings, Boxes, 1 Leg Press Machine, Dumbells ranging from 25lbs to 100lbs, Ghetto ass tri pushdown device thingy, Small mat for combatives.

Ok we also have in my platoon's compound a Maxpro Tire with frame still in it, small tire, 25lb sledgehammer, and lots of sandbags. I have a 100lb Powerbag, Ab roller and sandbag sprint bag. What I am working on is to acquire a sled, strongman log, and maybe the molds for atlas stones (I need the cement though).

My diet if Im on the base will be dependent on the Chow Hall. An example would be this;

0600: 25 grams Whey Iso.
0800: 1 Omelet half beeter half eggwhites with Ham, Cheese, Tomatoes. Pineapples, Turkey Bacon.
1000: 1000mg Milk (about 29 grams protein)
1200: Some type of lean meat, rice, fruit and salad.
1400: 1000mg Milk
1700: Some type of lean meat, rice, fruit and salad.
2000: 1000mg Milk
2200: 25 grams Cassein.

Again this is all dependent on the chow hall and obviously if Im out on mission its First Strikes or MREs for chow.

Now for the workout Im gonna lift Mon,Wed,Fri and saturday will be a strongman event day. Tue,Thur will be what I call sweat days.

Anyway yesterday this is what I did:

Mon 10Oct2011
Powercleans: 185lbs x5, 205lbs x3, 225lbs x1, 235lbs x1, 245lbs x1.
Flat BB Bench: 225lbs x5, 275lbs x3, 295lbs x1, 305lbs x1, 315lbs x1.
Back Squat: 315lbs x 5, 365lbs x3, 385lbs x1, 405lbs x1, 425lbs x1.
Hammer Curls: 60lbs x10, 70lbs x8, 80lbs x6, 90lbs x4.

UncleSlam 10-12-2011 11:39 AM

Ok so Im doing some training on the big FOB for a while so Im really busy. I couldnt work out yesterday when I wanted to but I did hit the gym up today. The gym I used was small and lacking but I made it work.

Deadlifts: 315lbs x5, 345lbs x3, 385lbs x1, 405lbs x1, 425lbs x1, 445lbs x1.
Front Squats: 185lbs x5, 205lbs x3, 225lbs x1, 245lbs x1, 265lbs x1, 285 x1.
Military Press: 185lbs x3, 205lbs x1 (Floor was at a angle I almost fell on my ass), 215lbs x1, 225lbs 2x1.
Hammer Curls: 60lbs x10, 70lbs x8, 80lbs x6, 90lbs x4.

thumpinos 10-12-2011 11:45 AM

Subbed. Big numbers.

BendtheBar 10-12-2011 11:49 AM

Sounds like a pretty decent setup.

Like the split. Best of luck and destroy some PRs.

big_swede 10-12-2011 03:45 PM

Good stuff man, loving the setup!

UncleSlam 10-14-2011 04:03 AM

Well yesterday I just barely finished my workout yesterday when some fireworks went off lol. So I didnt have a chance to log the workout last night. But anyway I did this for my "sweat day;"

Bike at full incline and resistance 30 minutes.
Weighted incline situps: 25lbs x25, 35lbs x25, 45lbs 2x25.
Nonstop ab circuit that consisted of crunches, situps, leg lifts, flutterkicks for 4 sets and each was 50 reps.

I was trying to think of something else when some other stuff went off like I said so I had to do my thing. But anyway hopefully tonight will be without interruption.

UncleSlam 10-14-2011 11:50 AM

Ok today sucked; Not only was it long and stupid but it effected my workout today. I did this;

Snatches: 135lb x5, 155lb x3, 175lb x1, 185lb x1, 195lb x1.
BB Bench: 235lb x5, 255lb x3, 275lb x1, 295lb x1.
Overhead Squat: 135lb x5, 155lb x3, 175lb x1, 195lb x1 (Decided to call the workout to an end. The floor moved inward a bit due to the weight and I felt a pop in my shoulder)

Ive got to do a week long recon mission so I wont be able to workout tomorrow and for the rest of the week. Hope I dont lose too much weight.

UncleSlam 10-21-2011 06:53 PM

Finally back from my 7 day recon mission from hell. Really tired and smoked right now. Damn unit shorted us on water during our resupply so we are all really dehydrated. But done at least for a week and then another one YEAHHH!!!! Well only kind of workout I did up in the mountains was climbing it with all my shit and lifting and moving boulders to make fighting positions.

UncleSlam 10-23-2011 09:53 AM

Was really out of it today but forced myself to the gym. Not really good numbers;

Power Cleans: 185lbs x5, 205lbs x3, 225lbs x1, Missed 245lbs
Bench Press: 225lbs x5, 245lbs x3, 265lbs x1, 285lbs x1, Missed 305lbs
Back Squat: 315lbs x5, 335lbs x3, 355lbs x1, 375lbs x1, 395lbs x1, Missed 405lbs

At this point I called it. My numbers went down and I was light headed even before the workout and I got a headache.

BendtheBar 10-23-2011 10:57 AM

Rest and eat up Slam. Hope you see those numbers bounce back quickly.

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