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Fitness Log

Too late motherfuckers I didn't see this till I got back from my workout and I fucking got it! BITCHES!!!!

Tuesday 11/2/10

Bench
230x5

Squat
265x5

DB Row
100x7

Comments: Good stuff. I'm pumped because I get to lead pt tomorrow for rotc. I'll make sure it's damn fun :evil:
 
Well I missed last weeks deadlift and x3 squat bench and row workout, but I started up again today.

Bench
235x3 (I got 2 reps assisted, 1 very slight assist, the other was a little more)

Squat
270x3 (felt the weight and decided going for 5 was a bad idea, these reps were good though)

DB Row
100x8

Comments: Well for not working out for a week and jumping right up instead of easing in with the 3 rep thing not bad
 
the.gladiator1987 said:
oh haha good shit. 235x3 is good for u. Are u one of the strongest guys as far as your ROTC program is
Click to expand...

I don't honestly know....out of the 5 freshman in rotc at my school, I'm the strongest, and have the highest pt score. There are a total of 20 freshman in my rotc battalion, and I'd guess I'm the strongest, I have the 3rd highest pt score too.
 
well I just did a calculator thing....I guessed this:
Pullups: 15
Crunches: 90
run: 21 minutes

That gave me a 247

I'm thinking my run might be slower though
 
Very timely forum as I am trying to lose weight before the holidays so that I can look my best when I visit my relatives. These tips are sure to come in hand.
 
Marine pt scores are beast. I knew a marine recon and I remember him telling me about guys that could do over 110 pushups, +30 pullups and run 3 miles at close to 17 minutes.

That's ridiculous.
 
ghettostudmuffin said:
Marine pt scores are beast. I knew a marine recon and I remember him telling me about guys that could do over 110 pushups, +30 pullups and run 3 miles at close to 17 minutes.

That's ridiculous.
Click to expand...


marine PT scores are what I would train for since if you get 300 there, then ur gettin a 300 everywhere else.

I wish I could do all those lifts but at 205lbs 8% BF!
 
ghettostudmuffin said:
Marine pt scores are beast. I knew a marine recon and I remember him telling me about guys that could do over 110 pushups, +30 pullups and run 3 miles at close to 17 minutes.

That's ridiculous.
Click to expand...
Yeah there are guys in rotc who are doing 105 pushups, 120 situps in 2 minutes (full ones not bullshit marine corps crunches :) ) and 2 mile run under 11
 
11/12/10
Deadlift
235x5
285x5
330x5
380x3
380x2

Military press
90x5
105x5
125x5
140x5

Run: 2 lap around a campus loop:
12:35

Comments: Well it had been 16 days since I last deadlifted and military pressed. I was a little disappointed with the deadlift cause 330 felt light as shit. But I guess for missing 16 days its not bad. Military press actually went very well, I did 135x5 16 days ago and it felt kind of hard, now I did 140x5. Not bad.

That loop around campus for the run is right around 2 miles, a little less. My next pt test is the 19th so before then I need to make sure I have:
pushups in 2 minutes: 71
Situps in 2 minutes: 78
Run 2 miles: 13:00

That will give me my long quested after 300!
 
the.gladiator1987 said:
good job on military and deadlift, werent u doing 400 somethin earlier tho? fuck im goin to 425x5 next week, and maybe even 455x5. but im on cycle lol
Click to expand...

Thanks man! Ya it really pisses me off cause I was doing 405x5 may of this year, if I had of kept on that rate I'd be doing 500x5+!!! That would be sweet!
 
Monday 11/15/10

Deadlifts
3 singles at 405

Bench
235x3

Comments: Didn't plan on lifting today because my pt test is this friday but I lifted for the hell of it
 
Thanks guys!

I tested myself and got

Pushups: 76
Situps: 81

Run: 13:14 around a weird course

So I'm expecting to max pushups and situps tomorrow, but don't think I'll get a 300 because of the damn run :(
 
Something I forgot to mention on my PM to you, save some energy by not going over the maxes for SU and PU, the extras won't count unless you max every event so instead of the extras on those, save that energy for the run!
 
thanks man but I already got my 300 :)

I ended up getting a 306
Pushups: 74
Situps: 81
2 mine run: 13:00 (that's right, literally exactly 13)

Im so happy about this! I literally thought the chances of me getting a 300 were nil because of the run. I tested my run a few days ago, and going almost 100% I could only get 13:24, and that was without doing pushups and situps beforehand. I started puking the last 100 meters, then I heard them saying 12:57, 12:58....and I realized I still had a chance and sprinted all out bam 13:00 right on the line! Then the rest of my stomach contents came out haha
 
Getting 300 with those numbers isn't that hard. At least not compared to a 500 deadlift for your average guy.

I think you'll find yourself in a year or 2 looking back and laughing at this post when you're routinely clocking +90 pushups and situps and running under 13 minutes np.
 
Thanks guys I appreciate it. Of course its not that hard but I am still happy and I really put out on the run, I was literally thinking there was zero chance of getting 13 or below on the run. I hear talk about how easy the army pft is all the time blah blah but people dont realize how shitty their pushup and situps form is, and by the time you get to the run you're already tired
 
Friday 11/19/10

Deadlift:
380x1

Military press
145x4

Comments:
Well I havent lifted in a while when i did this workout. I was happy that I could get 145x4 on military press, seeing as how last time I did 140x5 and it was hard. I knew right away when I did a 315x3 warmup though that this was not going to be a good deadlift day. I did one rep at 380 then knew I couldnt get 5 like i wanted.
 
Sunday 11/21/10
Bench
225x4
225x3
185x10

Squat:
265x3

DB Row:
100x10 each arm

Pullups:
BW+45
x6 (+1 assisted)
x5 (+1 assisted)
x4 (+1 assisted)


Comments: Arg lifting while running and losing weight is so frustrating. I havent squatted in 11 days so this was expected though. At least I could still do 225 for a few and 185 for 10. By bodyweight was 183 too fml! I dont have another pt test for a while or pt for another week or so so I'm going to start up creatine and glutamine which I havent taken for like 6 months and really get my consistency back.

My goals are still 315 bench 500 deadlift while keeping a 300 on the pt test. I originally didnt want to gain any mass but 6'1 183 is getting pretty damn skinny so I want to get to 195-200 same or only slightly higher bodyfat. Those lifts shouldnt be too hard to get if I gain 10 pounds of muscle

Oh and if you havent seen these videos you should haha:
http://www.youtube.com/watch?v=4JMOh-cul6M
http://www.youtube.com/watch?v=sSLsd5St9Fo&feature=channel

I can see jdid being broski
 
195-200 is still a shrimp at 6'1" lol.:D

That said you will have very solid strength and conditioning if you can bench 315 and dead 500 at that weight AND score 300 or better.

You're young and you are doing alot of running and endurance type shit.

My guess is in the next 4-5 years you will thicken up and I don't necessarily mean fat and I could see you living most of your adult life at a fit 210-220 pretty easy.

P.S. Great links! The spray was CLASSIC.
 
ghettostudmuffin said:
195-200 is still a shrimp at 6'1" lol.:D

That said you will have very solid strength and conditioning if you can bench 315 and dead 500 at that weight AND score 300 or better.

You're young and you are doing alot of running and endurance type shit.

My guess is in the next 4-5 years you will thicken up and I don't necessarily mean fat and I could see you living most of your adult life at a fit 210-220 pretty easy.
Click to expand...

your in the really small minority for thinking that though. You ask most people and they will say 200 pounds is a big guy at 6 foot. I don't agree with the majority but since all I really care about is strength it doesn't matter to me what size I get that at
 
True, but most people think Brad Pitt in fight club was yoked when in reality he probably weighed 165-170lbs. Stallone in Rocky 3 weighted like 165lbs lol.
 
hi,
My fitness routine
4 days workout in a week ...
Take light food in night and avoid beverages after 8 in night.
Take raw food (like fruits and salad ) on saturday because peop-le generally eat more on sundays
like in hagouts or in a family get together
 
Yeah glad but 210-220 would be a little too heavy to be hitting the scores I want for pt. Maybe eventually though.

extra: I'm working at eating more.....I'm just not consistent enough some days I eat a ton some days not so much.
 
All aas have different effects, side effects and what not, but you could definitely hit those numbers on the right gear and still blow away your pt score.

You are still too young to even entertain the thought and it kinda pisses me off Glad said that shit. Aas are not a joke fuckwad!:D

That said the simplest thing you could run is Testosterone. You think football players don't have cardio? It may not be the running 3-5 miles straight kind, but they definitely have cardio.

500mg test a week, eat right, sleep good, and keep the sodium intake down to limit bloating and blood pressure increases. Also use ALOT of fish oil capsules. Like 10-15grams ed. Using an aromatase inhibitor like arimidex reduces estrogen which is a major cause of bloat and negative side effects and water retention from excess estrogen+high sodium intake is what leads to shitty cardio and high blood pressure.

For general all-around goals nothing beats test imo. That said Anavar would be good and it's very mild, but it fucks up your lipids and it's not something that should be run for 8-10+ weeks like can easily be done with test.

If you ever do consider using wait until your mid-20's bro and be educated on them. Not that I'm concerned that you'll hop on a cycle tomorrow, but eh, you catch my drift.
 
ghettostudmuffin said:
All aas have different effects, side effects and what not, but you could definitely hit those numbers on the right gear and still blow away your pt score.

You are still too young to even entertain the thought and it kinda pisses me off Glad said that shit. Aas are not a joke fuckwad!:D

That said the simplest thing you could run is Testosterone. You think football players don't have cardio? It may not be the running 3-5 miles straight kind, but they definitely have cardio.

500mg test a week, eat right, sleep good, and keep the sodium intake down to limit bloating and blood pressure increases. Also use ALOT of fish oil capsules. Like 10-15grams ed. Using an aromatase inhibitor like arimidex reduces estrogen which is a major cause of bloat and negative side effects and water retention from excess estrogen+high sodium intake is what leads to shitty cardio and high blood pressure.

For general all-around goals nothing beats test imo. That said Anavar would be good and it's very mild, but it fucks up your lipids and it's not something that should be run for 8-10+ weeks like can easily be done with test.

If you ever do consider using wait until your mid-20's bro and be educated on them. Not that I'm concerned that you'll hop on a cycle tomorrow, but eh, you catch my drift.
Click to expand...

Yeah haha gladiator was just joking he always jokes with extramile about that stuff ;) No way I'm doing it in my 20's man I'll be in the army not gonna happen. Maybe after that though....

How many cycles have you run?
 
I've run around 6 cycles as of now. I started off with 2 prohormone cycles. Then went to test+dbol kickstart for 2 cycles and then the last cycle plus my current cycle are test only.

Test is the fucking shit. It's all that's needed for ALOT of goals from simply getting stronger, getting hella big or getting cut. Really just comes down to using the appropriate dose for the goal along with training and eating specifically for it.

Like I've said before I should be WAY WAAAAY stronger than I am atm and alot bigger. I have the genetics to hold alot of size at my height, but consistency has been my biggest problem. I'll train hard for a year and then stop for whatever reason for a year and lose everything so it's like I'm just starting every time I hit the gym again except for all the accrued knowledge.

I'm at the point I want to get real serious and I'm thinking about competing in a powerlifting meet within the next year.
 
Lol yeah I'll consider that but I keep hearing that beastdrol is actually an oral steroid? Just a clone of superdrol right?
 
Monday 11/29/10

Bench
215x5

DB Bench
3x8x70

DB Row
100x8

Comments: I decided to take a few steps back since it has been awhile since i lifted. 215 turned out the actually be kind of hard for 5 reps too. I added db bench and I will do that every monday, 3x8x70 was easy.
 
Tuesday 11/30/10

Squat
5x260

Weighted pushups
5x45
5x90
5x135
2x160

Weighted planks
2 x 1:00 x 135 plank position
1 x 1:00 x 135 push up position
1 x :45 x 45 side plank each side

Comments: Squat was pretty hard. Weighted pushups were really fun since I have a good workout partner now who can load me up. I love planks too. I'm going to weighted planks every monday, and get weighted pushups in at least once a week.

Do you guys think it would be too much on mondays to do bench, db bench, weighted pushups and planks? I'm thinking of moving weighted pushups to deadlift days maybe?

Also I started up creatine after a 6 month hiatus so hopefully it will give me a little boost
 
lol haha no I'm a freshman in college. Sweet shoulder pressing btw I saw you were repping those 110s in your log :evil:
 
Tblock1 said:
lol haha no I'm a freshman in college. Sweet shoulder pressing btw I saw you were repping those 110s in your log :evil:
Click to expand...


damn good shit then, keep it up bro. I need to start adding in some cardio for sure, im jealous :biggrin:

yea 110's felt solid, i cant wait to get 120's holy shit if i ever get that ill be a fuckin BEAST BABY!!!
 
Saturday 12/4/10
Military press
145x5

Deadlift
365x5

DB Row
100x10 PR

Weighted Pull ups
45x4
45x3
45x2

Comments: Military press went fantastic, I havent pressed in a while and actually gained strength from last time. The last rep was an absolute bitch though. Deadlift was hard, no way I could have even gotten another rep. I seem to lose strength fast on deadlift, Pullups were crap because I did deadlift and rows beforehand. On the good side though I had a ton of aggression in the gym, felt more motivated for this workout than I have in a while
 
Tuesday 12/7/10
Bench
220x5

Squat
135x5
185x5

DB Row
100x12 PR

Weighted pushups
45x5
90x5
160x3 PR
135x5

Comments: Good workout. It's really snowy here, and I slipped and fell on the my ass the other day, and when I went to do squats today my tailbone was sore as shit so I had to stop. Bench felt like it was going to be hard but I got a great burst of strength and the final rep was really easy. Weighted pushups were fun as always
 
Nice job on the rows and pushups. I've never tried weighted pushups. I get the feeling they are pretty hard especially on your core having to keep your body straight.
 
ghettostudmuffin said:
Nice job on the rows and pushups. I've never tried weighted pushups. I get the feeling they are pretty hard especially on your core having to keep your body straight.
Click to expand...

yeah weighted pushups are a lot of fun. I know thatbloke said he can do 270 for 15 reps!!! You should give them a try some workout they are a great exercise.

Dudul: I used to do cardio before lifting because I felt like it got me warmed up and ready to lift. I usually would push really hard on the weights so I would be less motivated for cardio after. Now I do cardio 3 days a week mornings anyway so I usually dont do extra cardio anyway
 
Thursday 12/9/10
Military press
150x4
135x5

Single leg Calf Raises
4x10x each leg

Comments: Short and fast workout. However I was happy with military press as I'm almost back to 150x4 my all time pr. Tomorrow will be deadlifts, weighted pullups, and weighted planks
 
miked8c said:
Heres a pic of the Viking Bath. I am the first kid on the left who has a shirt on.

You didn't believe me squatting power and you wanted a pic of my legs. No homo but the wet shorts clinging kind of shows the mass of my quads compared to other kids.

Not saying they are huge, just letting you know this is as good of a picture as you'll get of my legs you fairy haha.

VikingBath.jpg picture by miked8c1 - Photobucket
Click to expand...

Yeah okay I got you your quads are pretty bulky haha! It wasn't so much that I didnt believe you (honestly....wtf is the point of lying about it on a online fitness forum?). It's just one of those things thats so impressive to me how much you gained know what I mean?
 
Friday 12/10/10
Deadlift
370x3 Fuck

Weighted pullups
45x7 PR
45x6
45x4

Weighted planks
1:30 x 90 lbs on elbows PR
1:15 x 90 lbs on elbows
1:30 x 90 lbs pushup position PR

Comments: Well deadlift was shit. I just couldnt get any more out. However weighed pullups ans planks both went great.

I'm just hoping for 370x5 next week. God I hate getting weaker
 
You're doing well overall.

I've said it before and I'll say it again. Trying to be some super fit long distance running/pushup/cardio machine for the military is like the exact opposite of benching 300+ or deadlifting 500.

It's probably safe to say that you are probably more fit than you ever have been while keeping your strength at a good level.

I know you're alot stronger than I was when I was in cardio mode back in my late teen's. I did not lift weights, but even then I don't think I could have lifted the weights you are. I'm a one or the other guy. I either have to eat big ie. gain weight to get big and strong or I exercise/run alot and get super fit with excellent bodyweight strength, but very weak max strength.

I still think you can be significantly stronger than you currently are as you physically mature more just keep on being consistent and it'll come.
 
Thanks all I appreciate the encouragement and advice. Right now the number 1 thing I'm going to focus on is hydration haha! I'm on creatine and have been drinking a pathetic amount of water the last few days....not good. Number 2 is actually going to be cardio over christmas break...I literally havent done a hard run in 2 weeks now that rotc is over for the semester.
 
Keep at it with the running T, it's one thing that you'll lose very quickly if you don't keep doing it, particularly since you're focused on running 13 min 2 mile times. It's the one thing that I've always noticed, if I take some time off training my lifts don't regress that badly but my running does. Good job with all the PRs!
 
Thanks andalite and ramnares! Yeah I dont now what I was thinking stopping the running....cause I usually lose running speed after a week and its been forever now............

I went to go lift yesterday but the damn weightroom was closed when it was supposed to be open, so I'm going to do some lifting today, and DEFINITELY some cardio too :D
 
Monday 12/13/10

Bench
110
140
165
195
225x5
165x8

Squat
135
165
200
230
270x3
200x8

DB Row
100x14

Weighted dips
45x8
45x5
45x5

Comments: Good, intense workout. I kept the intensity high enough that I didnt need to do a cardio I was already covered in sweat and breathing hard by the end. I really discovered what wasnt going well with squats...I was just not pushing myself. IE I would put in the effort to get things done....but today I really got myself pumped up and angry for them and they were much more fun.
 
Nice workout.

Be mindful of not overly psyching yourself up for squats. This practice is actually pretty draining in and of itself.

I get real focused when I'm doing squats, but I found I do better just being very serious and workman like about it. Being focused and being aware of my form more than any thing else rather than being psyched up or pissed off.

Just something to keep in mind. Heavy psyching wears on your nervous system believe it or not.
 
You're definitely right ghetto. Last week I was psyching myself up for a 335 squat and totally blew it, had to stop after 3 reps.

On another note, T, I've started doing a calisthenics set on my day off from lifting...a routine of push-ups, pull-ups, dips, and sprints...it's been working great for keeping my cardio up, just thought I'd throw that out for you to consider.
 
ramnares said:
You're definitely right ghetto. Last week I was psyching myself up for a 335 squat and totally blew it, had to stop after 3 reps.

On another note, T, I've started doing a calisthenics set on my day off from lifting...a routine of push-ups, pull-ups, dips, and sprints...it's been working great for keeping my cardio up, just thought I'd throw that out for you to consider.
Click to expand...

Would doing this F up my progress on my big lifts, because I want to up my metabolism without doing cardio.
 
miked8c said:
Would doing this F up my progress on my big lifts, because I want to up my metabolism without doing cardio.
Click to expand...

I dont think so man. I did this for quite a while over summer and such. My progress was shit, but I think thats because of all the backpacking and inconsistency with my lifting. I wouldnt do more than 1-2 days extra though, and keep it really intense and short. Powerlifters do that all the time.
 
Mike, I haven't seen any negative impacts on my lifts since I've incorporated that one day into my training. In fact, I feel better than ever and I've been making gains pretty consistently even with the calisthenics worked in. I think as long as you keep it short and high intensity your muscle mass will not be adversely affected as opposed to T's rucking or long runs.
 
I think I'll start doing these, I really need something to do when I am on an off day to keep the metabolic top spinning so to speak.
 
Thursday 12/17/10

Deadlift:
370x5

Military Press
150x3
150x2

Comments: Decent workout. On the one hand I was happy to get 370x5, but I had to take a bit before the 5th rep. Military press was just bad...I accidentally started with way too wide a grip and could barely get out 3, then was too tired after that for any more
 
Last edited:
Friday 12/24/10

Bench
185x17 (Bodyweight is 182 right now) PR

Military press
135x6

Burpees:
50 in 3:26

Lost some strength and bodyweight after snow shoeing...however I was extremely pleased with 185x17, that is actually a pr for me. It might have been 18 too, I lost count haha but it was 17 minimum.

Military press didnt go well, but that was expected after my bench. Burpees were also a little slow, last time I did 50 for time it was 3:19
 
Tblock1 said:
Friday 12/24/10

Bench
185x17 (Bodyweight is 182 right now) PR

Military press
135x6

Burpees:
50 in 3:26

Lost some strength and bodyweight after snow shoeing...however I was extremely pleased with 185x17, that is actually a pr for me. It might have been 18 too, I lost count haha but it was 17 minimum.

Military press didnt go well, but that was expected after my bench. Burpees were also a little slow, last time I did 50 for time it was 3:19
Click to expand...


Solid, you can rep your BW 17 times on the bench, not bad at all man.
 
miked8c said:
Solid, you can rep your BW 17 times on the bench, not bad at all man.
Click to expand...

Thanks much appreciated! I honestly didnt expect more than 12 reps after losing 5 pounds of bodyweight and spending 4 days snow shoeing at high elevation in cold weather. My best before was 15 reps when I did that challenge with gladiator1987.

Merry Christmas btw!:D

EDIT: on a sidenote I searched other people that were benching 185x17 and most people with that bench were maxing at 280-290. Wtf is wrong with me haha?!
 
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