Gonna get that Warhawk status

Thursday

Back/Biceps

Rows
100x5
100x5
100x5
100x5
100x5

Shrugs
160x10
160x10
160x10

Chinups
4
4

Bicep Curls
40x8
40x8
40x8

Notes
-Going to 5x5 on the Rows as well. Surprisingly 100 for 5x5 was pretty easy.
-Went up 5 pounds on the Shrugs
-Chinups went up 2 reps. Last time I got 3 3 this time I got 4 4
-Bicep Curls also went up 5 pounds. Only because I lowered the volume from 3x10 to 3x8. Biceps have a bit more fast-twitch muscles and I don't like to isolate too much so thats why I lowered the volume a bit for the biceps.
-I cut out deadlifts so my hamstrings will not be tired on leg day. Plus Hack Squats work my back as well.
-Changed workout schedule a bit- I should not be working out for 3x days in a row. Now its something like:

Wed: Chest/Triceps
Thu: Bac/Biceps
Fri: Rest
Sat: Legs/Abs
Sun: Shoulders
Mon: Rest
Tue: Rest

This could always be modified however due to my friends schedule weather he is home/not. So who knows: Hopefully I will not lose another leg workout.
 
:)

Shoulders

Military Press
50x15
90x5
105x5
105x5
105x5

Dumbbell Military Press
30x8
30x8
30x8
30x8

SUPERSET

Rear Delt Flys
10x10
10x10
10x10
10x10

Front Lat Raises
10x10
10x10
10x10
10x10

Rotator Cuffs
8x8
8x8

Notes
-I went up 5 pounds on every set of the military press- have to warmup better though- I'm tiring myself out too quick.
-Added an extra set on dumbbell military press
-Added extra sets on the Rear Delt Flys and Front Lat Raises
-Next shoulder workout I can increase the weight on everything! So far everything is work and my diet has been pretty damn good.

Next workout- Legs. I'm staying after school tommorow to make SURE I don't miss legs again. My Legs are easily the weak point of my body and tommorow I'm gonna hit them hard.
 
Legs

Powercleans
95x5
135x5
155x5

Squats
135x5
155x5
155x5
155x5
155x5
155x5

Leg Press
315x10
315x10
315x10

Calve Raises
135x10
135x10
135x10

DB Stiff Leg Deadlift
50'sx10
50'sx10
50'sx10

Notes
-Finnally did work on my legs. I'm staying after school on Monday's to ensure I never miss a leg day again.
-Doing 5x5 on squat- thought 155 was okay. I was about parallel; sometimes a little bit above but my form was good and my back was straight
-Legs are dead!

Also Papa John's was good as hell ;) I haven't had pizza in months. Perfect post-workout meal or what?
 
My Legs are easily my weak point. And I know from research that improving your squat will actually help your Bench Press because of testosterone release- How significantly it will impact my Bench Press I do not know.

So I decided to switch things up once again in the fact that I need to work my legs ALOT more. Like 2-3 times a week with 5x5. I'm neglecting my lower half of the body.

I need to prioritize squat > bench.

I am bench pressing today though; but as SOON as my legs heal up its 5x5 Squat time.

Gonna get this sucker up.
 
This is February 10 workout

Bench Press
177x3
177x3
177x5

Pushups
bodyweight x 15
bodyweight x 15

Tricep something (Kinda like setting up for a dumbbell row but you keep your elbows locked and only use triceps to push weight back and up)
10 x 10
10 x 10
10 x 10

Notes
-Gonna use lower volume and higher intensity to get Bench Press up now. I'm gonna use the 5x5 method for my squats/rows and military press. I think 3x3 will work better to getting to 225 quicker.
 
I got the flu- I have lost 9.6 pounds over 2 days. Been sick since Thursday and haven't lifted- barely have eaten. This sucks.

Legs are still sore from last Mondays workout though lol.
 
well since I haven't lifted in like 4 days I just did a somewhat upperbody workout today. I'm not really sick- just not hyped up with any energy at all.

So today went like

Bench Press
45x3
135x2
155x1
183x4

Chinups
3
3
3
3
3

Bicep Curls
59x6
59x6

Skull Crushers
59x2

Situps with 20 pounds
13 reps

Notes
-not much of a workout- Chinups went up alot I'm hoping to get 5x5 on them eventually so then I can somehow start addding resistance
-Bench Press is alright for 4 reps of 183. I'm racing a friend to 225 and we got a wager on this. Whoever loses gotta do each others chores for 2 days so I'm hoping to win.
-I'm hoping that my legs are fine tommorow so then I could squat at my school. How I'm going to get there I don't know. But my Legs are really important to train since I got track coming up in 2 weeks.
 
What do you use to keep track of how many miles you have ran in 1 session.
I need to start tracking each time i run to see how far i have ran in Miles/K's.

What should i use?

Cheers
 
L-T said:
What do you use to keep track of how many miles you have ran in 1 session.
I need to start tracking each time i run to see how far i have ran in Miles/K's.

What should i use?

Cheers
Click to expand...

I use googlemaps and tog around the directions to get the miles.
 
Ah right i found it. Cheers.

Ive picked a route that's around 1.2Km long so il do a few laps of that.

Also has a few good hills & stairs in it :)
 
Today

Squats (did these ATG)
95x5
133x5
155x5
177x5
183x5

Front Lateral Raises
25x10
25x10
25x10

Notes
-GOOD SQUATS! I was surprised at the ATG and the heavier then usual weight today. I was just ready to go today. I'm following the Texas Method for Squats:
Day 1: Volume
Day 2: Light
Day 3: Intensity
-Worked the front delts a bit.

This is all I had planned today. I'm getting back into 5x5 fullbody since track is coming up in 2 weeks. Really happy about squats today- thats the lowest and heaviest I have gone in a while. I'm still racing a friend to 225- My plan is to have the Sudden Leg strength increase help my testosterone thus getting my bench heavier- it may not workout like that but gut feeling tells me it will work.
 
2 days ago i did some squats/bench/lots of chinups/abs- forgot all the sets/reps

I don't have internet/cable again- hard times. posting from school. Today I'm maxing out on squat though ;)
 
still following 5x5 texas method its working great.

New Bench Max- 210.

15 pounds away from 225. I'm gonna keep following this program- Track starts Monday so who knows how that will effect my lifting.
 
Track starts next week for me..haha.

I plan on going to the Air Force Academy, and let me tell you - it looks like I might just have to take that Warhawk challenge.

I have a GTG workout that I reconfigured with my new max:

Max Push-ups: 90
Max Pull-ups: 20

Monday, Tuesday, Wednesday - 58 Push-ups + 50 flutter kicks + 50 mason twists every hour for 7 hours.

Thursday, Friday, Saturday - 14 Pull-ups every hour for 7 hours.

406 Push ups/day
700 core movements/day
98 Pull ups/day

Those are at the 65% of max.

My cross country workout is here: http://training.fitness.com/running-cycling/training-army-help-38921.html#post361635

These are some good articles if you're curious about GTG.

Greasing the Groove - a Powerful Training Technique? - Associated Content

How to train for pull ups??? Grease the groove! - Talkback
 
Track is killing me- Tryouts have been for 2 weeks and ends this week. I'm not sure if I'll make it or not.

100 meter dash- 13.81 seconds
200 meter- 30.11 seconds
400 meter- 64 seconds

I pulled a muscle in the my side-hip upper quad area and been dealing with that since Friday.

Track is harder then I expected- maybe even harder then football. My legs are starting to get used to it haha.
 
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