Deployed, need some help please.

Discussion in 'Fitness & Nutrition' started by Jbrown, Jan 10, 2009.

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  1. Jbrown

    Jbrown OT Supporter

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    Alright, quick background on me.


    I'm 20, in the Air Force, in HS played football and did powerlifting for training. SO bench, deadlift, squat, power clean. Some dumbells.

    Well by the time I got out of HS I was burnt out from working out and overall hurting. Well after not working out for a couple years I have definetly lost my body tone. Basically I wanna look good again, stay healthy. Don't get me wrong, i'm not fat or too bad out of shape, I just wanna be toned again.


    So my goal:

    Well I'm deployed in the desert and have a lot of time on my hands. I'm at a decent sized base, so workout facilities are nice. I can eat chow 24/7, I eat a lot of carbs and protein for the most part. I don't wanna supplement while I'm here.


    What is a good workout to get fairly toned in 3-4 months?

    An hour tops each day as I work 12 hour shifts 6 days a week...



    Thanks!
     
  2. grampositivecocci

    grampositivecocci New Member

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    Do 2 upper 2 lower day workouts.

    Day 1 - Squat as the main exercise
    Squat
    Lunges
    Hamstring exercise
    Calves
    Abs

    Day 2 - Bench day
    Bench
    Shoulder exercise
    Rowing / chins
    Triceps / biceps

    Day 3 - Deadlift day
    Deadlifts
    Shrugs
    Lighter squats / lunges
    Hamstring exercise
    Abs

    Day 4 - Volume upper
    Bench 3 x 12-15
    Shoulder press 3x 12 -15
    Rows/chins - 3x 12-15
    Triceps/Biceps

    Done.

    Reps for your heavy 3 days should start off high 8 - 10, lower the reps every couple of weeks and constantly use heavier loads. When you plateau go back to the higher rep ranges and start over. I know its simple, I know there may be 100000 other 'better' routines, this one works and is going to get you strong and big.
     
  3. thekinggovernor

    thekinggovernor OT Supporter

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    when I was deployed at a large base I did 2 works outs a day (shit there wasn't anything else to do), cardio before working and then weights after my shift.

    Cardio was your run with your typical daily 16
    Evening Weights were:
    Day 1: Chest Tris
    Day 2: Back Bis
    Day 3: Shoulders Legs
    Day 4: Chest Tris
    Day 5: Back Bis
    Day 6: Shoulders Legs
    Day 7: rest completely

    its good that you aren't taking supplements, there is no much food available that you don't need it.
     
  4. Jbrown

    Jbrown OT Supporter

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    Thanks, will try those out.
     
  5. Jbrown

    Jbrown OT Supporter

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    Also is it better to lift weights in morning or at night?
     
  6. TXLBS

    TXLBS New Member

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    Whatever time of day you perform better. It's more important for you to be at your personal peak, than for it to be at some advice you followed from the internet.
     
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