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El Excellente

Reuben Amukama - SW - Base + 15

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After-mission workout

**LCpl. Reuben Amukama bend down and pressed his hands against the weightsled.

**LCpl. Reuben Amukama drove it forwards using his quadriceps.

**LCpl. Reuben Amukama pushed the weightsled back into the gym and let go of it.

**LCpl. Reuben Amukama took a dumbbell out of the rack and put it behind his head, resting the weight on his neck.

**LCpl. Reuben Amukama held it with his right hand only and drove it upwards, extending his arm to work the triceps.

**LCpl. Reuben Amukama brought it back down to his neck just to extend his arm again.

**LCpl. Reuben Amukama repeated the process with his left arm.

**LCpl. Reuben Amukama would switch the dumbbell into his right hand again. He would bend over and place his hand on the bench; he rowed the weights upwards.

**LCpl. Reuben Amukama would do dumbbell rows with his left arm aswell before placing the weight back in its appropriate place on the rack.


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**LCpl. Reuben Amukama squeezed his shoulder together and raised his lower back. He put his hands shoulderwide apart on the barbell and pushed it upwards in order to remove it from the holder.

**LCpl. Reuben Amukama lowered the barbell just slightly above chest level. He grunted with the fury of a thousand cottonpickers in the desertsun as he pressed the barbell upwards to complete the first rep of a benchpress.

**LCpl. Reuben Amukama slowly lowered the barbell again to achieve higher time under tension. He pressed the long piece upwards again while feeling the weight pressing him down.

**LCpl. Reuben Amukama does another benchpress repetition as easy as catching a free public transport ride before he placed the barbell back into the holder.

**LCpl. Reuben Amukama used the towel on the bench to wipe the sweat off his forehead- he was still black, though. He proceeded to walk over to the weightsled.

**LCpl. Reuben Amukama squatted down and pressed his hands against the weightsled. He extended his legs and drove it across the hallway using the power of his quadriceps.

22:23:00 - Screeching noises all along the hallway...

22:23:58 - Spc. Adam Pearce: .....What are you doing?..

**LCpl. Reuben Amukama released the weightsled as he was back in the gym.

22:25:37 - Spc. Adam Pearce: Reaily?....You couldn't have chosen something that doesn't kill everyones hearing/.

**LCpl. Reuben Amukama decided to finish his workout by removing a single dumbbell out of the rack. He sat himself down on the bench behind him, spread his legs out, brought his arm against his knee and proceeded with concentration curls.

**LCpl. Reuben Amukama repeats the procedure with his other arm before he pushed himself off the bench and placed the dumbbell back into the rack.



2Spc. Lyndsey Carter: Hello.

2Spc. Lyndsey Carter: Want a drink?

LCpl. Reuben Amukama: Sure.

2Spc. Lyndsey Carter: What drink?

LCpl. Reuben Amukama: Whey shake.

2Spc. Lyndsey Carter: Whey shake? Whats that?

Pfc. Eamon Dickens: A protein shake?

2Spc. Lyndsey Carter: Ah.

Pfc. Eamon Dickens: Wouldn't drink that shit myself, just tastes bad all around.

LCpl. Reuben Amukama: That's what you look like.

**2Spc. Lyndsey Carter Opens the fridge, taking out a protien shake. (Might be a old, leftover one, who knows?)

2Spc. Lyndsey Carter: There was already one made.

LCpl. Reuben Amukama: What a coincidence.

**2Spc. Lyndsey Carter Places it down.

2Spc. Lyndsey Carter: I don't think it has been here long, lets pray/.

**LCpl. Reuben Amukama took the shake and shook it violently before opening and downing it in one go.

**Pfc. Eamon Dickens Looks over to Amukama "So uh... I guess he liked it?"

2Spc. Lyndsey Carter: Not bad then?

LCpl. Reuben Amukama: Tastes like ass.



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Although there was no specific post requirements after attaining max bonus, I give myself until the 6th of May to post another, despite the joint training with Cornelius Zeem this week

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22:18:39 - **LCpl. Reuben Amukama squatted down and placed his hands on either side of the box. He would then push himself upwards with the box in his hands.

22:18:48 - LCpl. Reuben Amukama: I'm getting some shit reps from this light shit.

22:19:11 - **LCpl. Reuben Amukama pushes the box upwards, simulating an overhead press.

22:21:38 - **LCpl. Reuben Amukama climbed the stairs, using his triceps and shoulder muscles to push the box over his head on every step.




22:27:35 - **LCpl. Reuben Amukama looked at the 35 pounds on either side of the barbell in the power rack.

22:28:47 - **LCpl. Reuben Amukama placed his hands shoulderwide apart on the barbell. He angled them so that his forearm is in a straight angle to the barbell. He lifted it out of the holder.

22:29:55 - **LCpl. Reuben Amukama took a small step backwards and began pushing the barbell upwards over his body. He stretched his head through his arms and rested the barbell up there for a second.

22:31:13 - **LCpl. Reuben Amukama brought his head back and lowered the barbell down to chest level, the forearms staying right below it.

22:32:50 - **LCpl. Reuben Amukama exploded the barbell upwards over his body again, using his shoulder muscles and triceps to fully extend his arms.

22:33:50 - **LCpl. Reuben Amukama brought his head forward through his arms again, in order to fully stretch them above his head. He'd grunt like a black motherfucker just shot by LAPD.

22:34:10 - **Spc. Miguel LorenzoFBI open up!

22:34:53 - **LCpl. Reuben Amukama slowly lowered the barbell down infront of his nipples in order to have a high time under tension; as if the FBI held him at gunpoint and the barbell was a M4 assault rifle.

22:36:55 - **LCpl. Reuben Amukama pushed the barbell upwards above his head again, lifting it like second nature. Talking about nature, lifting the barbell is as easy to him as picking cotton.

22:37:43 - **LCpl. Reuben Amukama moved his arms back a bit and lowered the barbell to rest in his neck.

22:42:20 - **LCpl. Reuben Amukama would move his hips back and go down into a squatting position. Within a few seconds, he would explode upwards twenty times with the rather light barbell, totalling just 90 pounds.

22:43:33 - **LCpl. Reuben Amukama lifted the barbell from his neck and placed it back into the holder of the power rack.



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10 hours ago, Xalphox said:

This ought to be back to 0 at this point

i wAs oN lOa




21:28:51 - **LCpl. Reuben Amukama walks to place two 35 lbs plates on either side of the barbell on the rack.

21:29:26 - **LCpl. Reuben Amukama secured the weight plates on both sides with a clamp.

21:50:13 - **LCpl. Reuben Amukama brought his hands onto the barbell on shoulder height, his forearms in a straight line under it.

21:51:43 - **LCpl. Reuben Amukama lifted the barbell out of the rack and pressed it upwards above his head, straightening his arms.

21:52:31 - **LCpl. Reuben Amukama lowered the barbell onto chest level and inhaled deeply.

21:53:11 - **LCpl. Reuben Amukama thrusted the barbell upwards and straightened his arms above his head once again.

21:54:16 - **LCpl. Reuben Amukama exhaled deeply in the last third of the shoulderpress motion but fully extended his arms with the barbell over his head.

21:57:11 - **LCpl. Reuben Amukama lowered the barbell down unto his chest again and inhaled.

21:59:32 - **LCpl. Reuben Amukama staggered around with the barbell above his head and eventually dipped it back into the rack.


22:02:08 - **LCpl. Reuben Amukama sat down on the bench and slid himself below the barbell.

22:02:55 - **LCpl. Reuben Amukama pressed his shoulders together and raised his pelvis slightly. He placed his hands on the barbell and moved it out of the holder.

22:04:34 - **LCpl. Reuben Amukama lowered the rather lightly packed barbell down to his chest and pressed it up in a swift motion.

22:05:22 - **LCpl. Reuben Amukama repeated the process as easily as running from the police with a stolen bike.

22:06:04 - **LCpl. Reuben Amukama bench-pressed the barbell again as easy as if it were eating chicken.

22:06:31 - **LCpl. Reuben Amukama racked the barbell after a ton of repetitions of bad black jokes.

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**LCpl. Reuben Amukama moved himself into the squat rack to stand under the barbell before pressing his neck against it and placing his hands shoulderwide apart on it.

**LCpl. Reuben Amukama bumped upwards to move the barbell out of the holder and rested it on his neck.

**LCpl. Reuben Amukama kept his head, back and spine in a straight and neutral position and planted his feet shoulderwide apart.

**LCpl. Reuben Amukama flexed his core, pushed his knees outwards and descended with the barbell by breaking his hips and brought his ass to the grass to complete the squatting motion.

**LCpl. Reuben Amukama rested at the bottom for a moment before pushing through the heel and middle foot to bring himself up to the starting position.

**LCpl. Reuben Amukama repeated the exercise for multiple reps


**LCpl. Reuben Amukama moved the barbell out of the squat rack and placed it on the floor infront of him.

**LCpl. Reuben Amukama once again planted his feet shoulder width apart and braced his core, keeping his core braced and his back straight. He gripped the bar with a pronated grip slightly outside of shoulder width.

**LCpl. Reuben Amukama first pulled the bar up by utilizing the knees and bringing the hips forward, dragging it infront of his body.

**LCpl. Reuben Amukama proceeded with a jumping-esque motion and simultaneously pulled himself under the bar as he lowered himself into a shallow squat.

**LCpl. Reuben Amukama smoothly brought the barbell up over his head, utilizing his expertise in shoulder presses as he locked his arms above his head.

**LCpl. Reuben Amukama would, with the barbell above his head, press himself upwards to stand.

**LCpl. Reuben Amukama would stand in the squat rack for a moment, the barbell wide over his head.

**LCpl. Reuben Amukama slowly lowered the barbell infront of his thighs and dropped that motherfucker as if it was his latest mixtape.


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**Pfc. Reuben Amukama grabs ahold of the bar above him in a shoulderwide grip.

**Pfc. Reuben Amukama switched to an undergrip and slightly arched his back as he pulled himself up.

**Pfc. Reuben Amukama completed the rep by pulling himself up the bar so that his chin looks over it.

**Pfc. Reuben Amukama slowly lowered himself again.

**Pfc. Reuben Amukama would stand back on the ground as he switched to an overgrip. He'd retract his legs to float in the air, then he would proceed pulling himself up the bar again.

**Pfc. Reuben Amukama would, in a steady flow, bring his torso above the bar as he extends his arms.

**Pfc. Reuben Amukama lowered himself to stand again as he let go of the bar.

**Pfc. Reuben Amukama grabs ahold of a dumbbell. He drove it up infront of his body to do a hammer curl.

**Pfc. Reuben Amukama extended his arms slowly to lower the dumbbell. He would contract his biceps to bring the weight infront of his chest and proceed with another rep.

03:44:34 - **Pfc. Reuben Amukama did the same procedure for several reps with the other arm aswell, in a manner that is usual for a 3 am workout.

**Pfc. Reuben Amukama placed the dumbbell back into the rack and used his towel to wipe his forehead.


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