Fitness Log

[Tblock1]

Backpacking hiking 7/14/10-7/19/10

Tuesday 7/20/10

Military press ( 2 weeks since last press)
1x10x45
1x5x95
1x3x135
5x3x150 HUGE PR!
1x2x150 failed 3rd

BTN press (touched traps each rep)
3x8x95

Pullups (all deadhang with 1-2 second pause at bottom)
1x5xbw
1x3x25
1x3x50 ( didnt get chin over bar 3rd)
1x3x45
1x3x45
1x10xbw
1x8xbw
1x8xbw

CGBP with pause
1x5x95
1x3x135
1x3x165
5x3x205 Great stuff!

Rotary cuff

270 degrees to 360 degress wall supported rotation
3x20x3 each arm

180-270 degress
2x15x3 each arm

Comments: AWESOME workout. Before trip I did 3x3x150, meaning I am MUCH stronger at mp now. Thanks andalite loving the routine! pullups were much harder deadhang, I got a great burn in my rear delts from the pullups and btn press. CGBP also went great

 

[Tblock1]

Wednesday 7/21/10

Squat
1x5x135
1x5x185
1x3x225
1x2x255
3x2x285 (no belt)

Leg press
1x20



Couple hours later........

Run: 3 miles 20:55 AWESOME PR!
Finally got my 3 miles under 7 minute mile pace

DB bench (just to get warmed up for tommorow)
1x5 2nd heaviest db
1x5 heaviest db

1 armed pushups
1x5xeach arm really easy, left super easy

Comments: Squats were same as before, no strength lost!!!!!! Run was fanfuckingtastic! Before I left I did 3 miles 22:29, not very hard, but still I knew there was no way I could get under 21 minutes then. The backpacking and hiking helped so much. I hardly ever run 3 miles but now I just started running it more and wanted under 21, next goal under 18. Wierd thing was my heart and legs felt great the whole time, but I got out of breath really fast? Maybe the backpacking helped my heart and legs but no VO2 max as much

 

[miked8c]

Those push ups better be easy cause 5 reps is weak sauce bro. haha just kidding not bad for your first day of doing them in a while.

 

[JDid23]

not a bad job lately broseph how many lbs were the leg presses? bet the military felt great esp considering that your strength has been down lately

 

[Tblock1]

Those push ups better be easy cause 5 reps is weak sauce bro. haha just kidding not bad for your first day of doing them in a while.

Lol I could have done like 15 I'm serious bro, especially the left arm was really easy. Thanks though man

Jdid: Thanks! The leg press is a cable one....it only goes up to 160 pounds but 160 on there is about the equivalent of 400-450 or so on a regular leg press

 

[Tblock1]

Thursday 7/22/10

Bench
135x8
185x5
205x3
235x1 (failed 2nd )
3x3x225
1x2x225 (failed 3rd)

DB Row
2x15xheaviest db PR

Alternating Hammer Curls (1st curls in almost 3 months!)
1x5x45 each arm
1x3x45 each arm

I'm gonna do these once or twice a week just to get my strength back in them


Paused pin bench press
1x3x45
1x3x205
1x3x225
1x1x245 PR
1x2x235
1x3x225

Bodysaws
3x12xbw+25 PR

Comments: Good workout. I lost a lot of strength on bench but it'll come back quick. Loving the paused pin press, also loving bodysaws

 

[ExtraMile]

Lol I could have done like 15 I'm serious bro, especially the left arm was really easy. Thanks though man

Jdid: Thanks! The leg press is a cable one....it only goes up to 160 pounds but 160 on there is about the equivalent of 400-450 or so on a regular leg press

My leg press is a cable one too and I'm using 315 for 10. So does that mean it's the equivalent of 800-900 on a regular machine?

Now do you see why I said comparing leg press poundage is pointless?

 

[Andalite]

I cannot believe you guys are having this discussion....Leg presses? really?

 

[ExtraMile]

I love leg presses

 

[the.gladiator1987]

Leg Presses are so stupid, honestly. You can do so much for your legs

deadlifts
squats/front squats/1 leg squats
SLDL
GHR's
BB Lunges (fuckin hard when you got 275 on your back)

Leg presses alet u sit o ur ass too, which is weak sauce. i wouldnt even think about leg pressing until i could squat 405 for reps. If you want size on your legs then get to a 405 squat and tell me your legs are small

 

[ExtraMile]

I dont give a fuck I enjoy leg presses so Im gonna do them. Same with leg curls for hammies. yeah people will say oh dont do leg curls they are for gays oh your such a pussy but the only people that say that are people on here. If you enjoy an exercise and your getting stronger at it and your really feeling your muscles fire then I dont get why you wouldnt do it.

I squat and lunge too. I enjoy leg presses though and I dont really like front squats, so I do leg presses instead of front squats. Also with my injury right now Im still not going too heavy on squats or lunges and Im not front squatting or deadlifting at all.

Its would be like me saying to gladiator oh why do you do front raises for shoulders wait till you can bench 365 and military 225 (not on cycle) then tell me your front delts are too small.

Im cutting anyway so I doubt I will get much mass increase from anything so Im just enjoying my workouts right now

 

[the.gladiator1987]

I dont give a fuck I enjoy leg presses so Im gonna do them. Same with leg curls for hammies. yeah people will say oh dont do leg curls they are for gays oh your such a pussy but the only people that say that are people on here. If you enjoy an exercise and your getting stronger at it and your really feeling your muscles fire then I dont get why you wouldnt do it.

I squat and lunge too. I enjoy leg presses though and I dont really like front squats, so I do leg presses instead of front squats. Also with my injury right now Im still not going too heavy on squats or lunges and Im not front squatting or deadlifting at all.

Its would be like me saying to gladiator oh why do you do front raises for shoulders wait till you can bench 365 and military 225 (not on cycle) then tell me your front delts are too small.

Im cutting anyway so I doubt I will get much mass increase from anything so Im just enjoying my workouts right now

Lol well lifting because you enjoy it isnt gonna get where you wanna be, you gotta work hard and leg prssing doesntmake you work hard. Your sitting down while doing it its not practical for anything. Just because you feel it doesnt mean it works.

Reason people say that is because its true, no one in the gym knows shit except a few. People on here actually have the knowledge and want to spread it. If your cutting you should be doing heavy lifts for the big 3, and doing complexes. And running and doing sprints.

NOW, it is different since you have an injury. That is an exception of course. Do leg presses and do anything you can without re injuring yourself

 

[Andalite]

Glad, for the first time I am actually agreeing with absolutely everything you've said.

On another note: EM: you spend like 99% of your life injured. Doesn't that say something? I hate to break it down like this but this is a sign. And you're only 14. There is NO excuse to be injured. You must do EVERYTHING you can to avoid injuries. So why don't you approach your training like this? These injuries WILL rear their ugly heads up later in life. You must take this seriously and I cannot stress how important that is. You want to do this for fun? Good. But you're not gonna have much fun when you look back at your life 3 years from now and realize how these injuries have hampered you. Remembered when I started my log in Jan you and SaiBoT both told me how you're gonna be stronger when you get to my age? How is that going to happen when you're not doing anything to prevent and properly heal these injuries?

 

[Tblock1]

My leg press is a cable one too and I'm using 315 for 10. So does that mean it's the equivalent of 800-900 on a regular machine?

Now do you see why I said comparing leg press poundage is pointless?

difference is I have done a cybex loaded leg press machine many times....unlike you apparantly....and I could do at least 400-500 for 20 reps. I NEVER compared poundages man....I thought you were using a regular leg press and was wondering why you and jdid went so light....not big d. However the only reason I'm doing leg presses is for a little added leg strength....not hypertrophy.

 

[miked8c]

Thats enough arguing ladies..

Glad, that was spot on man. I just gained a newfound respect for your knowledge haha.

Andalite is also 100% correct, your only 16 and your seriously limiting your potential with all these injuries. Your wayyyy ahead of the game bud, so stop obsessing over putting weight on the bar and in the process disregarding your form. It would be a tragedy to ruin such a promising lifting career by inflicting an injurgy on yourself that will limit you for the rest of your life. Your body is your temple.

Glad and Andy I am hitting you both with a whopping 10 karma.

 

[Tblock1]

Glad, for the first time I am actually agreeing with absolutely everything you've said.

On another note: EM: you spend like 99% of your life injured. Doesn't that say something? I hate to break it down like this but this is a sign. And you're only 14. There is NO excuse to be injured. You must do EVERYTHING you can to avoid injuries. So why don't you approach your training like this? These injuries WILL rear their ugly heads up later in life. You must take this seriously and I cannot stress how important that is. You want to do this for fun? Good. But you're not gonna have much fun when you look back at your life 3 years from now and realize how these injuries have hampered you. Remembered when I started my log in Jan you and SaiBoT both told me how you're gonna be stronger when you get to my age? How is that going to happen when you're not doing anything to prevent and properly heal these injuries?

He's 16 man. Just had to say it. I do agree he needs to figure out why the injuries are happening though.

 

[Tblock1]

sample diet for me: 7/21/10

Calories: 5342
Fat: 219 g
Protein: 240g

You might not believe me...but I swear that was a low to average eating day...I was still hungry much of the day....I thought I ususally eat about 3000-3500 cal but apparantly not. On lots of days I eat WAY more than this. I wrote down all the food and counted up everything precisiely.

 

[ExtraMile]

Lol well lifting because you enjoy it isnt gonna get where you wanna be, you gotta work hard and leg prssing doesntmake you work hard. Your sitting down while doing it its not practical for anything. Just because you feel it doesnt mean it works.

Reason people say that is because its true, no one in the gym knows shit except a few. People on here actually have the knowledge and want to spread it. If your cutting you should be doing heavy lifts for the big 3, and doing complexes. And running and doing sprints.

NOW, it is different since you have an injury. That is an exception of course. Do leg presses and do anything you can without re injuring yourself

So why do 99% of bodybuilders use the leg press?

I disagree. Your not going to get very far if your doing lifts you dont enjoy and not enjoying your sessions.

And no I shouldnt be doing heavy lifts for the big 3. I am deliberately using less weight and more reps to give my joints and tendons a rest from the last 2 years of heavy lifts. Its a longevity thing which everyone says I pay no attention to. Other than that yes I am doing complexes every so often but no I am not running. Running wrecks havok on my shins. I dont see how you know so much about cutting though when I remember you saying you have never in your life had to really cut weight because you have never been fat?

And no I dont have "all these injuries" just the ones I have had last a long time, its not like Iv had 10 injuries Iv had 4 over 2 years.

I dont see why all the hate is on leg presses. They allow to work your legs heavy without forcing your whole body to stabilise. You seem to think that is a bad thing, maybe it is if your training purely for functional strength but Im not, by taking the rest of your body out of it, it drastically reduces the amount of stress on the CNS so it allows me to work them hard aswell as squats and lunges and I seem to be recovering from it. The goal of leg presses when I do them is not to get functional strength or to involve my core or whatever other stuff you will all say about it, the goal is hypertrophy in my legs.

OK Andalite you may say one leg lower body work is the best for hypertrophy but I dont really ever see any bodybuilders (the masters of hypertrophy) ever doing 1 leg squats or pistol squats, ironically I have occasionally seen bodybuilders do 1 legged leg presses before, 1 legged leg curls and 1 legged leg extensions - the three exercises you will all hate on because it isnt functional, it is a machine no stabilisation blah blah blah

 

[Tblock1]

So why do 99% of bodybuilders use the leg press?

I disagree. Your not going to get very far if your doing lifts you dont enjoy and not enjoying your sessions.

And no I shouldnt be doing heavy lifts for the big 3. I am deliberately using less weight and more reps to give my joints and tendons a rest from the last 2 years of heavy lifts. Its a longevity thing which everyone says I pay no attention to. Other than that yes I am doing complexes every so often but no I am not running. Running wrecks havok on my shins. I dont see how you know so much about cutting though when I remember you saying you have never in your life had to really cut weight because you have never been fat?

And no I dont have "all these injuries" just the ones I have had last a long time, its not like Iv had 10 injuries Iv had 4 over 2 years.

I dont see why all the hate is on leg presses. They allow to work your legs heavy without forcing your whole body to stabilise. You seem to think that is a bad thing, maybe it is if your training purely for functional strength but Im not, by taking the rest of your body out of it, it drastically reduces the amount of stress on the CNS so it allows me to work them hard aswell as squats and lunges and I seem to be recovering from it. The goal of leg presses when I do them is not to get functional strength or to involve my core or whatever other stuff you will all say about it, the goal is hypertrophy in my legs.

OK Andalite you may say one leg lower body work is the best for hypertrophy but I dont really ever see any bodybuilders (the masters of hypertrophy) ever doing 1 leg squats or pistol squats, ironically I have occasionally seen bodybuilders do 1 legged leg presses before, 1 legged leg curls and 1 legged leg extensions - the three exercises you will all hate on because it isnt functional, it is a machine no stabilisation blah blah blah

I completely agree leg presses are great for hypertrophy and you listed a bunch of reasons why. They may not be the most functional exercise but if you are bodybuilding no one gives a FLYING FUCK about functionality or stabilization or whatever....it is about results.

 

[the.gladiator1987]

So why do 99% of bodybuilders use the leg press?

Because they are on steroids year round and by the time they are that big they probably do need more than squats and bb lunges

I disagree. Your not going to get very far if your doing lifts you dont enjoy and not enjoying your sessions.

Getting far and reaching your goals is never going to be easy in any aspect of your life. Sure it should be fun but if that was the case everyone would be bodybuilders. You think NFL players LOVE to run drills? and run in 100 degree weather? No but it gets them closer to their goal. Your goal is bigger legs, so squat, deadlift, and EAT.

And no I shouldnt be doing heavy lifts for the big 3. I am deliberately using less weight and more reps to give my joints and tendons a rest from the last 2 years of heavy lifts. Its a longevity thing which everyone says I pay no attention to. Other than that yes I am doing complexes every so often but no I am not running. Running wrecks havok on my shins. I dont see how you know so much about cutting though when I remember you saying you have never in your life had to really cut weight because you have never been fat?

Thats fine, go higher reps for the big 3 for now. You are young and way ahead of most people. I know a lot about cutting ive been researching working out and training for 8 years. Im also a personal trainer. I have never had to cut because of my metabolism but knowledge is still there.

And no I dont have "all these injuries" just the ones I have had last a long time, its not like Iv had 10 injuries Iv had 4 over 2 years.

Thats a lot of injuries. 4 in 2 years is a lot. especially for someone your age

I dont see why all the hate is on leg presses. They allow to work your legs heavy without forcing your whole body to stabilise. You seem to think that is a bad thing, maybe it is if your training purely for functional strength but Im not, by taking the rest of your body out of it, it drastically reduces the amount of stress on the CNS so it allows me to work them hard aswell as squats and lunges and I seem to be recovering from it. The goal of leg presses when I do them is not to get functional strength or to involve my core or whatever other stuff you will all say about it, the goal is hypertrophy in my legs.

By not letting the whole body work and by taking the stabilizers out of it, you are burning less calories than if you were to squat or do something free weighted. If you are trying to cut then ou are defeating the purpose, burning as many calories in a lift as possible. The more you squat the more your body produces testosterone as well.
OK Andalite you may say one leg lower body work is the best for hypertrophy but I dont really ever see any bodybuilders (the masters of hypertrophy) ever doing 1 leg squats or pistol squats, ironically I have occasionally seen bodybuilders do 1 legged leg presses before, 1 legged leg curls and 1 legged leg extensions - the three exercises you will all hate on because it isnt functional, it is a machine no stabilisation blah blah blah

DUDE bodybuilders so not apply to you! AT ALL. You cannot compare thir results to what you wanna acheive, they are on grams of steroids every week year long. They can do whatever they want and grow. Shit ill show you for my next cycle, for legs all I will do is squats andpistol squats. Nothing else. Oh and deadlifts. Ill take before and after pics of my legs.

Look these are m opinions, do what you want, it is your body but at such a young age you dont need to worry so much about your leg being bigger. Think about in 3 years when you are 19, no about next month. If you squat for the next 3 years heavy your legs will be huuuuge. You are a smart kid at such a young age, strong too. But Leg presses are for pussies

 

[ExtraMile]

Well I guess I disagree with some of that but everyone has their own outlook on their training. Alot of your points make sense and some of them I agree with too.

I will say this though even on steroids you cant just do anything for a muscle and it will grow...

 

[Andalite]

EM, Glad is right on all the points he made.

I want to address 3 points specifically.

INJURIES

4 injuries in 2 years is a lot. Especially because you are 14 years old. And there is no excuse for these injuries.

Secondly, you don't do a damn thing to avoid injuries. I've seen your training. You do not incorporate the correct exercise choices nor the right balance between exercises to allow yourself a steady recovery.

Maybe this will put things to light. I have been training since I was 15. Thats not much older than where you are now. Here is what my training comprised of:

2004: BB shit

2005: more BB shit but I started doing Squats. Also had my first dislocation.

2006: went to the US and did 5x5, DC. Waste of time.

2007: Spent the first half doing Texas Method. Then, I got injured and spent the year being injured doing stupid shit like you. Plus, I had a total of 8 dislocations (4 per side) on my shoulders and because of this I am one step away from needing surgery even today. I had to be rushed into the ICU on each and every one of these events. All these injuries took place outside of the gym. I tried to play American Football, etc and got injured. I once had a dislocation while having sex. You wanna know how fucking embarrassing that is? I spent 6 months of the year literally just sitting on my ass. Keep in mind that I have still not learnt how to squat OR do deadlifts. I also got my lower back injury from doing Deadlifts incorrectly. It hurt me to walk, to have sex (and to add salt to the wound; I had just started seeing this new girl), to even brush my teeth, to walk to class, to sit in a car, to bend down to tie my shoelaces for 8 months of the year because I refused to listen to Eric and address the issue.

2008: Got my head in the game. By now I had stopped being a dumbass. I stopped arguing with Eric and basically became his padawan. I am still his padawan.

2009: Still training.

2010: Hit my 500 Deadlift, 315 Front Squat and 235 Bench with +50x3 pull-ups, 15 pistol squats, 120 lbs dumbbell rows, etc.

This is something you need to think about.

I have lower back injuries (in 2007). I do EVERYTHING I can to keep my injuries at bay. Yeah we all get tweaks and what not from time to time but INJURIES are there to stay. They WILL raise their ugly head every now and again. You must take heed of that.

Next,

BODYBUILDERS

Why are you throwing the baby out with the bath water? I have great respect for you and yet you are making a bunch of silly statements regarding BB'ers.

Let's get something straight here: you're not a natural bodybuilder. Natural bodybuilders are guys who are genetically gifted. That is why they can just literally sit on their ass all day and jack off and still get big. You're not in this 1% minority. If you were, you wouldn't need to ask about it. You'd be born into it. Given this, I understand you wanting to get large. But you're throwing the baby out with the bathwater.

Steroids are yesterday's news. Amateurs do steroids. The world has moved on onto much more complex and much more effective compounds.

ATTITUDE

You said you need to make training fun. No you don't.

It's not fun to do Deadlifts. It's not fun to Squat. It's not FUN to do a damn thing.

You know what's "Fun"?

Fun is getting to your goals.

Fun is looking back at your training and breaking into a smile because it all paid off.

Yes, you should enjoy your training but you don't train for "fun".

So don't get caught up in this trap. You are here to have a good time and that is correct: you must. However, you must be heading in a direction.

If you're literally just lifting for fun and you don't care AT ALL about goals or anything - which basically means you're literally just fucking around, then you don't need a journal, you don't need a plan. You just need to have "fun".

But if you want to achieve a set of goals (and I hope leg pressing isn't on that list) then you must train with the right approach in order to achieve them.

 

[lweaver]

Holy shit starting to have trouble keeping track of whose log this is haha...

Just a few points...

EM- It's good that you're motivated to work hard at your lifts, but 4 injuries is alot. Also, it's usually the lifts that you don't enjoy that will benefit you the most. I don't particularly enjoy deadlifting, but it just has to be done.

As for leg presses, they're mediocre at best. Even the shitty fitness mags have evolved to a point where they will list the back squat as the staple for legs. 90% of people at ANY gym can hop under a leg press and rep out at least twice their bodyweight...it's easy for a reason.

Andalite- Agreed on all points but one. Squats ARE fun dammit...

 

[Tblock1]

Sunday 7/25/10

Circuit:
Pushups 5x30
Situps: 5x30
Pullups: 5x8
Flutterkicks: 5x30 seconds

This did not go well....I started it taking 30 seconds rest between each set....obviously I realized this was way too much...so I did the 2nd round without rest. I got tired so FAST my endurance seriously SUCKS right now. The last 2 rounds I did 10 pushups and situps..

Run: 2 miles 16:00 (slow time on purpose)

Pushups: 2x20
Situps: 2x20

Had to make those bad boys up! I ate right before this workout....which sucked cock because the situps almost made me throw up. Suffer patiently, patiently suffer.

 

[Tblock1]

Monday 7/26/10
Deadlift: Just over 2 weeks since last deadlift

all db overhand
135x5
255x3
315x3
355x1
380x1

380x1 mixed

Couldnt go higher than 380 because on of the 45's cracked, we replaced it then some motherfucker stole the other one!

Defecit deads (belt, chalk, mixed for all)
335x3 PR
345x3 PR
365x3 PR
375x1 PR

Cable pullthroughs
3x10x180 PR

Grip training:

HG 150: right arm----53 reps HUGE PR
left arm------46 reps PR


More stuff to be added later, great workout though

Here's the rest of that workout:

Planks:
elbows: BWx1:15
el: BW+45x1:15 PR
pushup: BW+45x1:15 PR
el: bw+45x1:15

some rotary cuff and shin exercises

Comments: Fantastic workout, deficit deads went really well. I'm absolutely loving the weighted planks too

 

[Andalite]

You cracked a 45 plate? What did you do?

 

[Tblock1]

You cracked a 45 plate? What did you do?

I didnt crack it....someone else did (not sure who). So basically the thing is...at my gym there are normally only 2 45 plates.....making the max I can get on the bar 380 (the clips are barely on). Well for a while someone brought 2 of their own plates, then they took those back, so my mom bought 2 45's to donate to the gym. Someone just cracked one, we took that back and the store said it had a defect so we got it replaced. Then I go on deadlift day to put the new one in....and the unbroken one is gone! Good news is just today it was back....no idea what happened to it.

Tuesday 7/27/10
Pushups: 5x20 (with 30 sec rest btw sets)
Flutterkicks: 2x30 sec. 3x1:00 minute

Pullups: around 20 in sets

Wednesday 7/28/10
Pushups: 3x25
pullups: 3x5x deadhang

 

[the.gladiator1987]

Hows the lifting going bud? You on a routine that is prepping you for army?

 

[Andalite]

I didnt crack it....someone else did (not sure who). So basically the thing is...at my gym there are normally only 2 45 plates.....making the max I can get on the bar 380 (the clips are barely on). Well for a while someone brought 2 of their own plates, then they took those back, so my mom bought 2 45's to donate to the gym. Someone just cracked one, we took that back and the store said it had a defect so we got it replaced. Then I go on deadlift day to put the new one in....and the unbroken one is gone! Good news is just today it was back....no idea what happened to it.

Tuesday 7/27/10
Pushups: 5x20 (with 30 sec rest btw sets)
Flutterkicks: 2x30 sec. 3x1:00 minute

Pullups: around 20 in sets

Wednesday 7/28/10
Pushups: 3x25
pullups: 3x5x deadhang

Now I understand....thats awfully nice of your mum to donate a couple of plates

 

[Tblock1]

Hows the lifting going bud? You on a routine that is prepping you for army?

Well I'm starting to do pushups, situps and pullups everyday, with running 4-5 times a week (hopefully haha). Nothing intense yet, just 3x25 pushups and situps in the mornings or whenever and 3x5 slow and really controlled deadhang pullups. I'm gonna be honest here: my endurance sucks! 3x25 pushups with 30 seconds rest btw sets is actually hard, mainly because I never do pushups and I always take 3 minutes btw sets minimum with lifting so my body isnt used to it.

I'm looking at a "12 week RASP training plan." (RASP= Ranger Assesment and Selection Program). But to be honest it looks kind of easy, as if it is just training for minimum standards, definitely not a good way to think.

This is it if you want to see

http://www.google.com/url?sa=t&sour...zGuRVb5akr4ssP2aw&sig2=BnwNXmhD53WdgXZwEd8h5w

 

[Tblock1]

Wednesday 7/28/10

Military press
45x10
95x5
135x3
3x3x155 PR

BTN press
3x10x95

Pullups all deadhang
5xbw
3x25
3x50 (still couldnt get chin over bar
3x3x45
5x35
10xbw

CGBP
5x95
5x135
3x185
4x2x225

Run 2 miles 13:54
difficulty 6...not hard....but harder than it should be

 

[Andalite]

Congrats on the PR!!!!

 

[ghettostudmuffin]

Try this workout plan and look at the advanced section as that is what you should be building up to. Disregard that it's a seal pre-bud/s training plan. Nothing better that will turn you into a total cardio machine whether running, swimming or doing calisthenics.

Escape: Seize the day

the gory details of the Navy Seals workout

Schedule, Category I

The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a lightweight variety i.e. Bates Lights, Hi-Tec, Etc.).

Warning: Try these routines at your own risk! If you are out of shape or have any history of high blood pressure, heart disease, or any other illness, this kind of strenous exercise could lead to serious injury or death. Ask your doctor before starting any exercise program. This workout is provided here for reference purposes only.

The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.

Week 1

Running


2 miles/day, 8:30 pace


Mon/Wed/Fri

Pushups*


4 sets of 15 pushups


Mon/Wed/Fri

Situps*


4 sets of 20 situps


Mon/Wed/Fri

Pullups*


3 sets of 3 pullups (chin bar)


Mon/Wed/Fri

Swimming**


Swim continuously for 15 min.


4-5 days/week

Week 2

Running


2 miles/day, 8:30 pace (6 mi/wk)


Mon/Wed/Fri

Pushups*


5 sets of 20 pushups


Mon/Wed/Fri

Situps*


5 sets of 20 situps


Mon/Wed/Fri

Pullups*


3 sets of 3 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 15 min.


4-5 days/week

Week 3

Running


None. High risk of stress fractures.


Mon/Wed/Fri

Pushups*


5 sets of 25 pushups


Mon/Wed/Fri

Situps*


5 sets of 25 situps


Mon/Wed/Fri

Pullups*


3 sets of 4 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 20 min.


4-5 days/week

Week 4

Running


3 miles/day, 8:30 pace (9 mi/wk)


Mon/Wed/Fri

Pushups*


5 sets of 25 pushups


Mon/Wed/Fri

Situps*


5 sets of 25 situps


Mon/Wed/Fri

Pullups*


3 sets of 4 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 20 min.


4-5 days/week

Weeks 5-6

Running


2 / 3 / 4 / 2 miles (11 miles/week)


Mo/Tu/We/Fr

Pushups*


6 sets of 25 pushups


Mon/Wed/Fri

Situps*


6 sets of 25 situps


Mon/Wed/Fri

Pullups*


2 sets of 8 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 25 min.


4-5 days/week

Weeks 7-8

Running


4 / 4 / 5 / 3 miles (16 miles/week)


Mo/Tu/We/Fr

Pushups*


6 sets of 30 pushups


Mon/Wed/Fri

Situps*


6 sets of 30 situps


Mon/Wed/Fri

Pullups*


2 sets of 10 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 30 min.


4-5 days/week

Week 9

Running


4 / 4 / 5 / 3 miles (16 miles/week)


Mo/Tu/We/Fr

Pushups*


6 sets of 30 pushups


Mon/Wed/Fri

Situps*


6 sets of 30 situps


Mon/Wed/Fri

Pullups*


3 sets of 10 pullups


Mon/Wed/Fri

Swimming**


Swim continuously for 35 min.


4-5 days/week

*Note: For best results, alternate exercises. Do a set of pushups, then a set of sit-ups, followed by a set of pull-ups, immediately with no rest.

** Note: Swimming is a sidestroke with NO fins. Switch sides regularly as you want to develop your sidestroke on both the left and right side. Try to swim 50 meters in one minute or less. If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal.

Schedule, Category II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. Do not attempt this workout schedule unless you can complete the week 9 level of Category I workouts.

Weeks 1-2

Running


3 / 5 / 4 / 5 / 2 miles (19 mi/wk)


Mo/Tu/We/Fr/Sa

Pushups


6 sets of 30 pushups


Mon/Wed/Fri

Situps


6 sets of 35 situps


Mon/Wed/Fri

Pullups


3 sets of 10 pullups


Mon/Wed/Fri

Dips


3 sets of 20 dips


Mon/Wed/Fri

Swimming*


Swim continuously for 35 min.


4-5 days/week

Weeks 3-4

Running


4 / 5 / 6 / 4 / 3 miles (22 mi/wk)


Mo/Tu/We/Fr/Sa

Pushups


10 sets of 20 pushups


Mon/Wed/Fri

Situps


10 sets of 25 situps


Mon/Wed/Fri

Pullups


4 sets of 10 pullups


Mon/Wed/Fri

Dips


10 sets of 15 dips


Mon/Wed/Fri

Swimming†


Swim continuously for 45 min.


4-5 days/week

Week 5

Running


5 / 5 / 6 / 4 / 4 miles (24 mi/wk)


Mo/Tu/We/Fr/Sa

Pushups


15 sets of 20 pushups


Mon/Wed/Fri

Situps


15 sets of 25 situps


Mon/Wed/Fri

Pullups


4 sets of 12 pullups


Mon/Wed/Fri

Dips


15 sets of 15 dips


Mon/Wed/Fri

Swimming†


Swim continuously for 60 min.


4-5 days/week

Week 6 and beyond

Running


5 / 6 / 6 / 6 / 4 miles (27 mi/wk)


Mo/Tu/We/Fr/Sa

Pushups


20 sets of 20 pushups


Mon/Wed/Fri

Situps


20 sets of 25 situps


Mon/Wed/Fri

Pullups


5 sets of 12 pullups


Mon/Wed/Fri

Dips


20 sets of 15 dips


Mon/Wed/Fri

Swimming†


Swim continuously for 75 min.


4-5 days/week

Note: For weeks 8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week 9.

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time.

† Note: Final swimming sessions are with fins. At first, to reduce initial stress on your foot muscles when starting with fins, alternate swimming 1000 meters with fins and 1000 meters without them. Your goal should be to swim 50 meters in 45 seconds or less.

Stretching

Since Mon/Wed/Fri are devoted to Physical Training (PT), it is wise to devote at least 20 minutes on Tue/Thu/Sat to Stretching. You should always stretch for at least 15 minutes before any workout; however, just stretching the previously worked muscles will make you more flexible and less likely to get injured. A good way to start stretching is to start at the top and go to the bottom. Stretch to tightness, not to pain; hold for 10- 15 seconds. DO NOT BOUNCE. Stretch every muscle in your body from the neck to the calves, concentrating on your thighs, hamstrings, chest, back, and shoulders.

 

[Tblock1]

Wow thanks a lot ghetto! I just saw that routine. the other day but wasnt sure about it, it looks great though. I'm gonna do it without the swimming and add one ruck march a week. Rangers are considered the masters of rucking after all.

So with the pushups and situps I do them without rest, ie 15 pushups then 15 situps, then repeat till it's done right?

The thing thats hard is I have an ROTC scholarship that almost everyone has advised me to take but then I would be an officer with little chance of serving in the 75th ranger regiment. It's hard to decide: More money and college degree and WAY easier lifestyle, or hardcore liftstyle in special operations as an 18 year old private (which is brutal) with an extremely high operational tempo, 1/3 pass the RASP, then out of those, only half last more than 6 months in the Regiment.

Andalite: Thanks!

 

[Tblock1]

Sunday: Run for 26 minutes, decent pace but I was in lake tahoe at 6000+ feet elevation and it was around 85+ degrees so it was much harder
after run: pushups 2x25
situps: 2x25
flutters: 1x15 s, 1x30 s
pullups: 3x5 off the frame of a cabin lol

Monday: 10 mile hike
Mt. Tallac Day Hike Page

3300 feet elevation gain

Later...... run for 22 minutes...damn hard doing this after the hike and I got up at 5:15 am

 

[Tblock1]

Thursday 7/29/10

Bodyweight 187.0 (t-shirt boxers morning)
Super light, lightest I've been in months)

pushups: 3x25
situps 3x25
pullups: 4x5 deadhang (2 overhand, 2 under)

Workout later:
Deadlift
135x5
225x5
295x2
345x1
385x1 (mixed)
405x4 mixed chalk belt
405x2

Cable pullthroughs
3x10x185 PR

Rotary cuff
270-360 degree rotation
3x20x5

Run:
3miles 23:58
difficulty: 4 pretty easy
Noticed that heart and legs felt great, lungs are the weak point

Comments: Great workout deadlift almost back to 405x5

 

[JDid23]

i feel like it has been forever since i've been in your log bro! glad to see the deadlift is increasing, and adding pullthroughs is the smartest thing you will ever do for your deadlift!

 

[Tblock1]

Thanks jdid!

Forgotten workout:

Friday 7/30/10

Bench
3x4x225

Paused bench lockout
1x3x225
1x3x245 PR
1x1x255 PR

High pulls
3x225
3x225
3x205

Comments: Good workout! Got video of high pulls

 

[Tblock1]

Tuesday 8/3/10

Run:
2 miles 13:06 BIG PR

Comments: Run time improved 35 second! Perfect score in army is 13:00, only 6 seconds off
Difficulty: 7.5-8 puked after run

Pictures of me next to my puke! Yeah! Get some
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5481.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5479.jpg
http://i601.photobucket.com/albums/tt100/knivesforfun/Fitness/IMG_5478.jpg

 

[JDid23]

rofl- great job dude!!!!

 

[Andalite]

Disgusting..lol..

Put up a vid of you deadlifting please, Trevor.

And like Josh pointed out: smart decision on sticking with pullthroughs

 

[Tblock1]

Jdid: Thanks!
Andalite: Haha man I know it's disgusting....but if you havent exercised till you've puked you've never done a truly hard workout. Puking means you are at a very high level of your work capacity, but there is much higher of cours (passing out haha) Plus I know in Rangers if you stop to puke they fail yuor ass....gotta keep running while you puke
As for the video I'll see about that....my form got much better for a while but now it just sucks....not gonna try to cover it up

Wednesday 8/4/10

Morning weight: 186.7 REALLY LOW!!!!

Bench
1x5x135
1x3x185
1x2x205
1x4x225 (failed 5th)
1x2x235
1x1x245 (pretty easy)
1x1x255 (much harder)
1x3x225
3x2x225

Pullups (all slow controlled and deadhang)
7x5xbw

chinups
3x5xbw

Tabata
4 minutes of
20 seconds on
10 seconds off

squat thrusters with 95 lbs

Comments: Good workout. Really enjoyed the pullups, amazing how much harder slow deadhang pullups are. I'm gonna continue with these till I get to 7x8-10 or so, no weight till then. Tabata was awesome, I'm gonna do different tabata's every workout from now on

 

[JDid23]

TBlock- yeah man, deadhang pullups with a slight pause are THAT much harder. I've always done them that way

 

[miked8c]

Damn 187lbs. at 6 ft? Thats practically skin and bones, eat up killa.

 

[ExtraMile]

I used to do my highpulls like that and I posted up a video on here and everyone said I was doing them wrong, pulling too much with arms and not exploding with hip power to get the bar coming up.

 

[Tblock1]

Damn 187lbs. at 6 ft? Thats practically skin and bones, eat up killa.

gotta stay under 190 of I dont want to get bodyfat tests for the army. I just cant keep on the weight when I'm going hiking every weekend and running 3 or more times a week. It's literally impossible because high altitude kills your appitite.

EM: Weird man I like them this way. I feel like I am using my hips a lot though....I dont think I could pull 225 up with just my arms.

Workouts: Missed thursday to go camping I only got 1 weight workout in this week, camping this and last weekend

Friday:
run for 18 minutes 33 seconds, at 7000 feet elevation, some uphill

Saturday: around 6 miles of hiking
Sunday: 14 mile hike, 4000 foot elevation gain. Got to an 11,204 foot peak, killer views!!!!

Later in the day:
Circuit: alteranting exercises
Pushups 4x15
situps: 4x20
dh pullups: 4x5 (alternated with chinups)

 

[Tblock1]

Good job on the workouts.

Start bumping your sets of calisthenics up abit.

187lbs at 6ft is fine for military. Less weight is better when you're running constantly and hiking 10-15+ miles.

Trust me, you don't want to be +200lbs doing all that shit unless you are naturally a bigger built guy.

Keep it up.

Thanks! I know I get shin splints as is really bad. I have been doing shin exercises and icing though.

 

[ghettostudmuffin]

Good job on the workouts.

Start bumping your sets of calisthenics up abit.

187lbs at 6ft is fine for military. Less weight is better when you're running constantly and hiking 10-15+ miles.

Trust me, you don't want to be +200lbs doing all that shit unless you are naturally a bigger built guy.

Keep it up.

 

[Tblock1]

also I forgot to add I might do ROTC and be an infantry officer, which means much more lifting allowed so we will see

 

[miked8c]

That would be great man, ordering around the grunt while you get to get jacked in the gym. If you really want to pursue lifting I think that would be a much better path than going rangers. I feel like you would fighting a very uphill battle if you tried to lift and do rangers.

 

[Tblock1]

That would be great man, ordering around the grunt while you get to get jacked in the gym. If you really want to pursue lifting I think that would be a much better path than going rangers. I feel like you would fighting a very uphill battle if you tried to lift and do rangers.

yeah everyone is telling me to go to college and get my degree and all that but honestly I want to be a doer not a leader right now, you know what I mean? Everyone has an excuse why they didnt get their goals, I dont want to be the guy that says I WOULD have been a ranger but.......

Good luck with the maritime academy though man I wish I had of looked into options like that. If I go to college I got it payed for and I'll be majoring in kineseology, but still nothing beats a hands on type experience like that. BTW, I turn 18 tomorrow sweet!

 

[miked8c]

yeah everyone is telling me to go to college and get my degree and all that but honestly I want to be a doer not a leader right now, you know what I mean? Everyone has an excuse why they didnt get their goals, I dont want to be the guy that says I WOULD have been a ranger but.......

Good luck with the maritime academy though man I wish I had of looked into options like that. If I go to college I got it payed for and I'll be majoring in kineseology, but still nothing beats a hands on type experience like that. BTW, I turn 18 tomorrow sweet!

Happy Birthday, celebratory Stogie?

 

[ExtraMile]

Yeah man go for the rangers it's obviously what you want to do you dont want to find yourself sat behind a desk with a pen and paper in some lecture day dreaming about what it COULD have been like if you did go to rangers.

Seems like your built for it too - tall and reasonably lean so good for running but also you will be alot stronger than the others your age and you seem to carry a good amount of strength without your bodyweight going up.

 

[Tblock1]

Yeah man go for the rangers it's obviously what you want to do you dont want to find yourself sat behind a desk with a pen and paper in some lecture day dreaming about what it COULD have been like if you did go to rangers.

Seems like your built for it too - tall and reasonably lean so good for running but also you will be alot stronger than the others your age and you seem to carry a good amount of strength without your bodyweight going up.

Thanks man that is my goal.....lean and strong. If I could bench 315, deadlift 500 and run 3 miles 18 minutes I would be set. The thing is I wont exactly be behind a desk if I do officer....I would likely be leading an infantry platoon in Afghanistan but if you want to do the door-kicking yourself you gotta enlist. It's such a hard choice because each has it's advantages. A guy I talked to who was a Sergeant in the rangers said go rotc, he said his life was hell for 4 years in rangers it was a really hard life

 

[Tblock1]

Happy Birthday, celebratory Stogie?

lmao when I was in lake tahoe my friend was wishing I was 18 so we could make a tabacco run. We'll see hahaha

BTW, since today is my 18th I think I am going to do a deadlift workout and try 455. I'll proly video it too, be aware I've never gone this heavy so my form will probably suck but I dont care I just want to get it

 

[Tblock1]

not a good workout.....

Monday 8.9.10 18th Birthday!

Deadlift
135x5
225x5
295x3
345x1
385x1 mixed
415x1 mixed
445x0 mixed

Bench
3x4x225 (failed 5th of 1st set)

Alt. Hammer curls
3x10x35's

Planks
pu: bw+45 x 1:30 PR
el: bw+45 x 1:15

Comments: I literally have not gotten one bit stronger all summer. I havent even made any gains over the last month. I just stay at the same spot because I'm gone too much, miss too many workouts, and hike too much. Fuck..... I should have known right away this wasnt going to go well because 415 felt very heavy.

Andalite or someone do you have an idea for a routine of lifting 3 days a week that focuses on the essential and will allow me to get stronger while still doing that navy seal prep routine ghetto posted?

 

[JDid23]

happy birthday bro!!!! don't worry about the workout, enjoy #18

At least you know why your strength isn't where it used to be... i'm sure once you go to college (or ROTC) you'll improve. That is if you're allowed to lift there

 

[Tblock1]

happy birthday bro!!!! don't worry about the workout, enjoy #18

At least you know why your strength isn't where it used to be... i'm sure once you go to college (or ROTC) you'll improve. That is if you're allowed to lift there

Thanks man! ROTC is a program you do in college, I got a 4 year scholarship which is actually pretty hard to get and so I will actually make money going to collge its completely free. It's either rotc or enlisting, with rotc I will have more time to enlist

BTW, I have to go to work today on my 18th I forgot to ask for the time off haha damn it

 

[Tblock1]

Hey em I looked back in my log and found this routine you mentioned which I wanted to do but want ready for it now I'm ready:

my opinion would be to really simplify your training and use mainly bodyweight exercises. You could do the big 4 lifts, and use bodyweight exercises as assistance:

Assistance to military and bench: dips, pullups, pushups, handstand pushups
Assistance to squat and deadlift: back extensions, natural GHR, walking lunges, box jumps

then hit bodyweight ab work - situp variations, hanging leg raises, planks

if I were you I would do somethng like this

Deadlift
Box Jump
Back extension

Military
Handstand Pushups
Dips

Squat
Natural GHR
Walking Lunge

Bench
Chins
Pushups

and abs whenever you like

you should try some hill sprints too

How does this look to you guys? I'm going to continue the navy routine ghetto gave me and try this maybe?

 

[Tblock1]

Videos from today's workout:

Deadlift: 385x1 and 415x1


Bench 3x4x225


Planks with 45 pound plate

 

[Andalite]

Congrats. Your DL form has improved by a lot. The 385 was very good. You still need to make some changes though but it was neat. 415 was pushing it but I take it 415 is very close to your max? It needs more of an improvement than the 385. Take that belt off and work on your core. You don't need to handicap yourself with the belt.

 

[Tblock1]

Congrats. Your DL form has improved by a lot. The 385 was very good. You still need to make some changes though but it was neat. 415 was pushing it but I take it 415 is very close to your max? It needs more of an improvement than the 385. Take that belt off and work on your core. You don't need to handicap yourself with the belt.

Thanks! UNFORTUNATELY (ahhhh) 415 is somewhat close to my current max. I would say 425-430 or so is my tops max. I dont know what I was thinking going in today expecting to pull 455.....maybe last week. I got 405x4 last week so I'm sure I could have pulled 455 for an ugly rep but whenever I go more than a week without deadlift (literally I hadnt deadlifted in 10 days) it kills my strength. Those 3 days from 7 really make a big difference for me. I'm going to deadlift a second time this week, thursday or friday and concentrate on getting 5 reps at 405 if possible

 

[Andalite]

Thanks! UNFORTUNATELY (ahhhh) 415 is somewhat close to my current max. I would say 425-430 or so is my tops max. I dont know what I was thinking going in today expecting to pull 455.....maybe last week. I got 405x4 last week so I'm sure I could have pulled 455 for an ugly rep but whenever I go more than a week without deadlift (literally I hadnt deadlifted in 10 days) it kills my strength. Those 3 days from 7 really make a big difference for me. I'm going to deadlift a second time this week, thursday or friday and concentrate on getting 5 reps at 405 if possible

That is a dumb idea right there.

 

[Tblock1]

That is a dumb idea right there.

Honestly I think it is stupid that you lock yourself into deadlifting once a week. Thats ridiculous. People are so locked into their ideas of only doing one lift once a week it's retarded. Once a week works for me but I'm going to be backpacking all next week so 2x this week will be perfect. I got 405x4 last week, now I'm hoping for 405x5

 

[Andalite]

Honestly I think it is stupid that you lock yourself into deadlifting once a week. Thats ridiculous. People are so locked into their ideas of only doing one lift once a week it's retarded. Once a week works for me but I'm going to be backpacking all next week so 2x this week will be perfect. I got 405x4 last week, now I'm hoping for 405x5

Hold on.

Doing deadslifts 2x a week is fine.

but that is assuming there is no fatigue build-up.

and by fatigue I mean CNS fatigue - not soreness.

I'm not rooted the idea of 1x a week anything.

You know that second 500 I pulled back in May? That was 5 days after my Deadlift session. So that makes a 2x a week frequency. However, during those 5 days: I didn't do shit. All I did was eat and rest and deal with final exams. So for me: there was ZERO CNS fatigue build-up.

Can you guarantee yourself that? If you can, then go for it.

But you're gonna go hiking and shit. That can tire you out. You lead a very active lifestyle. So take that into account.

 

[Tblock1]

Hold on.

Doing deadslifts 2x a week is fine.

but that is assuming there is no fatigue build-up.

and by fatigue I mean CNS fatigue - not soreness.

I'm not rooted the idea of 1x a week anything.

You know that second 500 I pulled back in May? That was 5 days after my Deadlift session. So that makes a 2x a week frequency. However, during those 5 days: I didn't do shit. All I did was eat and rest and deal with final exams. So for me: there was ZERO CNS fatigue build-up.

Can you guarantee yourself that? If you can, then go for it.

But you're gonna go hiking and shit. That can tire you out. You lead a very active lifestyle. So take that into account.

Good point man. I'm trying to build up my cns to be able to handle more.....in the military there is no recovery time it's pushups, situps, pullups, and running, plus ruck marches with 50+ pounds all day long. Drop....drop.....drop......drop......drop.......pushups all day long! However I guess those activites are not very cns stressing though. BTW, are you interviewing for jobs in India now? How is that going?

 

[Andalite]

Good point man. I'm trying to build up my cns to be able to handle more.....in the military there is no recovery time it's pushups, situps, pullups, and running, plus ruck marches with 50+ pounds all day long. Drop....drop.....drop......drop......drop.......pushups all day long! However I guess those activites are not very cns stressing though. BTW, are you interviewing for jobs in India now? How is that going?

There may not be recovery in the military but you're hardly expected to do Deadlifts with 400 or 500 lbs and shit. It's a different ball game, Trevor.

I got a job. I'm gonna start working at this accounting firm called Grant Thornton. It's the 5th largest accounting firm in the world. I'm gonna be an Analyst for their corporate finance division. If I perform well, in April I'll be promoted to Consultant Level 1. There are 3 levels and in the next 3 years I aim to finish Levels 1 and 2. Then I'm gonna go get my MBA from Wharton and hopefully come back as a Level 99999999999999

 

[Tblock1]

Tuesday 8/10/10

Military press (2 weeks since last military press)
1x10x45
1x5x95
1x3x135
1x1x160 (failed 2nd )
1x2x155 (failed 3rd)
1x7x135
2x5x135

Pullups (deadhang reps)
7x6xBW (1:00 minute btw sets)

Chinups
3x5xBW

CGBP
1x5x135
1x3x185
1x2x205
5x3x225 PR (great stuff!)

Tabata

BTN squat thrusters
4 minutes HARD!

Comments: Well military press went terrible, I did lose strength. My plan went:
3x3x150
5x3x150
3x3x155
then I was supposed to do 5x3x155 but missed a week so this threw me off

Andalite : Do you have ideas for this progression?

CGBP did go excellent though

 

[miked8c]

Tuesday 8/10/10

Military press (2 weeks since last military press)
1x10x45
1x5x95
1x3x135
1x1x160 (failed 2nd )
1x2x155 (failed 3rd)
1x7x135
2x5x135

Pullups (deadhang reps)
7x6xBW (1:00 minute btw sets)

Chinups
3x5xBW

CGBP
1x5x135
1x3x185
1x2x205
5x3x225 PR (great stuff!)

Tabata

BTN squat thrusters
4 minutes HARD!

Comments: Well military press went terrible, I did lose strength. My plan went:
3x3x150
5x3x150
3x3x155
then I was supposed to do 5x3x155 but missed a week so this threw me off

Andalite : Do you have ideas for this progression?

CGBP did go excellent though

Its all that hiking and cardio bro, that stuff is poison to muscle.

 

[Tblock1]

Its all that hiking and cardio bro, that stuff is poison to muscle.

I know it man I know! I honestly think cardio at home is not bad, ie I could run every day and be fine. But hiking is terrible because high altitude suppresses your appetite and you cant carry a ton of food anyway.....not good. Hiking is like marathons on your muscle.....

Wednesday 8/11/10

Front squats
3x135
3x185
1x225

Power cleans
3x135
2x0x185 (couldnt get the catch)
1x185
0x195 ( couldnt get the catch, monster fuckup!)

Hang cleans
3x135 wrist hurt

Circuit:
2x20 pu
2x20 su
3 minute rest ( I was tired after the other stuff)
3x20 pu, 3x20 su

Toe raises
3x12x120

1 lap 1:45

2nd workout later:
2 miles 15:55

Comments: One of those days where I shouldnt have gone to the gym. My friend wanted to go for a workout so I just kind of messed around, not good. I messed up my wrist on the 195 powerclean attempt and now I might not be able to bench today and deadlift tomorrow because it really hurts I've learned my lesson! Powercleans are so weird because I have the power the get it up, it's just I cant catch well

 

[miked8c]

Dont even bother with cleans, I guess they are great for sports. But not so much for muscular growth.

 

[Tblock1]

Dont even bother with cleans, I guess they are great for sports. But not so much for muscular growth.

Yeah but my goal is to gain as little size as possible and the most functional strength, speed, and endurance as possible. My wrist is still fucked though

 

[Tblock1]

I'm going to do my pu, su's and running now, and I'll see with my wrist if I can get some benching in.

Here's two videos I made on youtube:

Alta Peak: 11,204 feet
YouTube - Alta Peak 11,204 feet

Bears
YouTube - Bears!

I figured Alta Peak had a lot to do with fitness so I posted it here, the bears I posted here for the hell of it

 

[Tblock1]

Friday 8/13/10

Bench
1x5x135
1x5x155
1x3x185
1x2x205
1x5x225 "PR"
2x4x225

Circuit:
5x20 pu
5x20 su
3x5 pullup

2 miles 17:05
Difficulty 3
nice and easy, but harder than normal because I was still out of breath from this other stuff

Comments: Bench went well, 225x5 is not a pr obviously, but it is a pr from the last few weeks.
I used false grip and it felt much better on my wrist.
I cant figure out though my endurance still sucks I couldnt finish all the pushups without rest

 

[JDid23]

what is your 2 mile without a workout before? Just curious because last year for soccer i ran like a 13 something without having run for 9 months.

 

[ExtraMile]

5 reps of 225 on bench is a PR?

 

[Tblock1]

5 reps of 225 on bench is a PR?

Did you read the comments? I said it is obviously not a pr, but it is a pr for the last few weeks, ie I was only at 225x4 or 225x2 or x3.

Jdid: My best 2 mile time right now is a 13:06, remember the pictures of the puke? I just ran 17:05 for a nice easy jogging pace

 

[Andalite]

Trevor, that doesn't count as a PR. I don't even know why you guys count PRs the way y'all do.

This is what y'all do:

Week 1 = 100x5 PR
Week 2 = 90x6 PR <<-- Why? because you've done it for 6 reps. Thats retarded.
Week 3 = 95x6 PR <<-- Why? because the previous week you only did 90. This is doubly retarded.
Week 4 = 95x3x2 PR <<-- Why? because you've never done this for 2 sets before. WTF!!!!???!!!!

 

[ExtraMile]

Trevor, that doesn't count as a PR. I don't even know why you guys count PRs the way y'all do.

This is what y'all do:

Week 1 = 100x5 PR
Week 2 = 90x6 PR <<-- Why? because you've done it for 6 reps. Thats retarded.
Week 3 = 95x6 PR <<-- Why? because the previous week you only did 90. This is doubly retarded.
Week 4 = 95x3x2 PR <<-- Why? because you've never done this for 2 sets before. WTF!!!!???!!!!

No. Considering week one would be a max attempt of 100x5 it would go like this

Week 2: 105x5 PR because this is 5lbs more than I managed 1 week ago
Week 3: 110x5 PR again maintaining same rate of progress
Week 4: 115x5 PR progress is going well
Week 5: 120x4 not so good a sensible person here would deload as progress starts to drop off and you have been working near your max for a while

when it gets complicated is when week one is 100x5 and not so hard then by week 4 your doing 115x5 and its a real max attempt, this is when you realise you havnt quite been climbing at 5lbs per week and eventually it will catch up with you.

counting 90x6 after you did 100x5 the week before is retarded lol

 

[Tblock1]

No. Considering week one would be a max attempt of 100x5 it would go like this

Week 2: 105x5 PR because this is 5lbs more than I managed 1 week ago
Week 3: 110x5 PR again maintaining same rate of progress
Week 4: 115x5 PR progress is going well
Week 5: 120x4 not so good a sensible person here would deload as progress starts to drop off and you have been working near your max for a while

when it gets complicated is when week one is 100x5 and not so hard then by week 4 your doing 115x5 and its a real max attempt, this is when you realise you havnt quite been climbing at 5lbs per week and eventually it will catch up with you.

counting 90x6 after you did 100x5 the week before is retarded lol

lmao are you guys kidding? I explained it was a pr from the last few weeks, ie I used to be at 3x5x225, then I couldnt get 5 reps at 225 for a while, now I got it.

BTW, here's two more videos from my half dome hike, it was 19.6 miles which is a lot of fitness so I'll throw it in:
http://www.youtube.com/watch?v=XTGvy4n-c5A&feature=channel
http://www.youtube.com/watch?v=eY-kT4QbhDM

 

[Andalite]

Week 2: 105x5 PR because this is 5lbs more than I managed 1 week ago
Week 3: 110x5 PR again maintaining same rate of progress
Week 4: 115x5 PR progress is going well
Week 5: 120x4 not so good a sensible person here would deload as progress starts to drop off and you have been working near your max for a while

How is this the same as what I posted? LAWL!!!!??!!!!!!

Trevor: there are no PRs for a few weeks!!!! PRs are all time records!!!!!!

 

[ExtraMile]

How is this the same as what I posted? LAWL!!!!??!!!!!!

Trevor: there are no PRs for a few weeks!!!! PRs are all time records!!!!!!

it is not the same as what you posted and that was the whole point i was making, duhh

you were wrong, that is not the way we count pr's. You said if we got 100x5 one week then 90x6 the next the 90 would be a PR, no way would it be. We count PR's as more than you have managed before on that exercise.

I just typed out a typical 4 weeks of solid 5lbs/week progress and each week would be a PR like I explained.

 

[Andalite]

it is not the same as what you posted and that was the whole point i was making, duhh

you were wrong, that is not the way we count pr's. You said if we got 100x5 one week then 90x6 the next the 90 would be a PR, no way would it be. We count PR's as more than you have managed before on that exercise.

I just typed out a typical 4 weeks of solid 5lbs/week progress and each week would be a PR like I explained.

Firstly, I don't know why you decided to group yourself into this. I was referring specifically to Trevor. wtf is "I haven't done this in 4 weeks so it's a PR." ? You expect that kind of logic to fly? LAWL!!!!

 

[ExtraMile]

Firstly, I don't know why you decided to group yourself into this. I was referring specifically to Trevor. wtf is "I haven't done this in 4 weeks so it's a PR." ? You expect that kind of logic to fly? LAWL!!!!

i dont think you are reading mine or your own posts properly

no you didnt specifically refer to tblock you said "you guys" so I guessed you meant me, jdid and tblock.

I never said "i havnt done this in 4 weeks so its a PR"

for the 3rd time, I said it would count as a PR because its more than you have managed before on that exercise.

That 4 or 5 week outline was just an example of how progress may go and what i would call pr's. I also explained that when the reps are getting harder each week is when the whole pr thing gets hard. I list pr's in my log so when I want to look back on workouts I can see where my current best lifts are

 

[Tblock1]

Wow this is a ridiculous discussion lol! If I decide to call something a pr that is my decision. The only reason I noted it as a pr is because I wanted to rememeber where I am at now, 225x5 on bench so I can see when I am making progress. I specifically put it in quotes and explained it. I consider a pr as more reps at a weight than you have gotten before. IE:
Week 1: 100x5 PR
Week 2: 105x5 PR
Week 3: 110x5 PR
Week 4: 115x4 PR (still a pr)
Week 5: 115x4 tied pr
Week 6: 120x5 PR

etc...not that hard to understand

 

[ExtraMile]

wow this is a ridiculous discussion lol! if i decide to call something a pr that is my decision. The only reason i noted it as a pr is because i wanted to rememeber where i am at now, 225x5 on bench so i can see when i am making progress. I specifically put it in quotes and explained it. i consider a pr as more reps at a weight than you have gotten before. Ie:
Week 1: 100x5 pr
week 2: 105x5 pr
week 3: 110x5 pr
week 4: 115x4 pr (still a pr)
week 5: 115x4 tied pr
week 6: 120x5 pr

etc...not that hard to understand

yes!

 

[the.gladiator1987]

saying a PR when its really not is as stupid as saying you got 10.75 reps on a lift lol. You either got it or u didnt.

A PR should be all time, or maybe if you were out of it for 6 months and came back, but a few weeks? You knew you would lose strength

 

[ghettostudmuffin]

What a fucking retarded little discussion.

A PR is an all time best lift.

That said if you lost 10lbs bodyweight and then lifted that same weight for the same reps it would now become your new pr because you lifted the weight at an even lighter bodyweight thus increasing your strength to bodyweight ratio.

 

[JDid23]

What a fucking retarded little discussion.

A PR is an all time best lift.

That said if you lost 10lbs bodyweight and then lifted that same weight for the same reps it would now become your new pr because you lifted the weight at an even lighter bodyweight thus increasing your strength to bodyweight ratio.

Agreed.

 

[Tblock1]

What a fucking retarded little discussion.

A PR is an all time best lift.

That said if you lost 10lbs bodyweight and then lifted that same weight for the same reps it would now become your new pr because you lifted the weight at an even lighter bodyweight thus increasing your strength to bodyweight ratio.

Well I am 8 pounds lighter than before......

Sunday 8/15/10

Circuit:
3x15 burpees (or 8 count bodybuilders)
3x20 situps

3 minute rest

1x15 burpees
1x20 situps

6 minute rest

2 miles 15:57

Comments: It's funny the run was actually mildly hard because I was tired from the burpees and situps

 

[Tblock1]

Tuesday 8/17/10

Bench
10x45
6x135
4x185
2x205
5x230 "PR" pr since 7/8/10
2x3x230

DB Rows
3x16xheaviest db PR

Comments: Great workout, short and to the point. DB rows got me super pumped. Leaving for backpacking trip tommorow, back sunday.

 

[Tblock1]

Monday 8/23/10

Bench
1x5x135
1x5x165
1x3x185
1x2x205
1x3x235 (failed 4th )
1x0x260
1x0x255 (could have gotten both 260 and 255 fresh I think)

Paused bench lockouts
1x3x225
1x1x245 (couldnt get more)
1x2x235

Pushups in 2 minutes: 53 (chest touching ground, full lockout)
Situps in 2 minutes: 75 PR
Pullups amrap: 14 (true deadhang this time no bs!) PR

Very happy with the situps and pullups. Ghetto I want to thank you that navy seal routine shot my situps up I never had the endurance to do more than 50 before. However my pushups are holding me way back. I could have a 294 on the pt test if I could do 71 pushups in 2 minutes. Gotta get those pu up

Here's a video from my workout:

http://www.youtube.com/watch?v=Wk8p2oCQv-w

 

[Andalite]

Nice work!

When do you apply to be a Seal?

 

[Tblock1]

Nice work!

When do you apply to be a Seal?

Thanks! I'm just following the navy seal routine because it will help my fitness scores, I'm not planning on doing the seals. I decided to do army rotc as a matter of fact so hopefully in 4 years I'll get infantry officer

 

[Andalite]

Thanks! I'm just following the navy seal routine because it will help my fitness scores, I'm not planning on doing the seals. I decided to do army rotc as a matter of fact so hopefully in 4 years I'll get infantry officer

Nice! I have a few friends who were ROTC at Trinity. Good luck!!!

 

[Tblock1]

Time to update this shit!
Tuesday 8/24/10

Deadlift (15 days since last deadlift)
1x5x135
1x5x225
1x3x295
1x2x345
1x1x385 (belt mixed somewhat hard)
4x1x405 (belt, chalk, mixed) Really hard singles at 405. Can't believe how weak I am now
1x1x385 used the oposite mixed grip than I usually use, quite hard actually

Pullthroughs
3x10x190 PR

Tabata:
SHOP: Will post video later

Comments: Absolute shit. I'm the exact strength now as I was 5 months ago. What a waste

 

[Tblock1]

Wednesday 8/25/10
Bench
135x5
185x3
205x2
225x1
265x0 still cant even fucking get this
260x0 fuck

Squat havent sqautted in a long time
45x5
135x5
185x5
225x3
255x5 current 5 rm s pathetic as that is

Comments: Well I just tested my strength today for when I start the 5x5

Thursday 8/26/10
Tabata: Burpees hard as shit
5x25 situps 30 seconds rest almost puked


Friday 8/27/10

Pullups (17 days since last pullups workout)
2x7xbw
4x6xbw
1x4xbw

Decent I'm probably still at 14 deadhang

Run 2 miles 14:37 (harder than it should have been)

Saturday 8/28/10
Bench
10x45
5x135
3x185
2x205
3x235 (failed 4th this sucks)

DB rows (102 total reps, 51 a side, 3 minutes btw sets, massive pump)
3x17xheaviest db PR

Bench lockouts
1x3x235
1x1x265 PR
1x1x255

4 minutes rest.....

circuit:
5x15 pu
5x25 su

8 minutes rest............

Run 2 miles: 15:56

Comments: Everything great except bench.

Sunday and Monday Rest
BW: 183.0 w/ boxers morning sunday

Comments overall: Strength has been crap, but I'm in much better shape. 183 is super light I've lost 12 pounds. But that'll make pt easier. Starting the 5x5 soon, leave for college tomorrow

 

[Andalite]

LAWL......you've been busy!!!

 

[Tblock1]

LAWL......you've been busy!!!

thanks haha! BTW, before my blood pressure was a little high because I got nervous when I went into the doctor's office, today I was still really nervous but it was much lower, and my resting heart rate was 64 without even calming down so I'm in better shape!

 

[Tblock1]

Tuesday 8/31/10

Some arm stuff

Hammer curls (alt)
3x8x35's

Triceps pushdowns
3x8x70

circuit:
5x15 pu
5x25 su
5x20 step ups

2 mile run: 14:58

Comments: Good workout, havent worked arms in forever! I tried a closer grip on pushups and it was so much easier!!!!!!!!!!!! Will definitely use closer grip from now on