My first Workout log on the path to Greatness!

[Myphic]

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
As well as; Squats 35-5x5
Leg press 100-5x5
Deadlift 120-5x5
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5
Hammercurls 15-5x5
Barbell row 40-5x5

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5
Lat raises 5-9x5
Upright row 25-5x5
Overhead press 25-5x5
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 5x5
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

 

[Myphic]

Friday 30/3/12
Done Friday workout, started with set A with it.
And today 31/3/12
I went on my run, upped 5kg on it and spend more time along sandy part keeping up same pace was great feeling think I'll add another 5kg next week I think hold it at that for the runs.

 

[Colstreamer]

Re: My first Workout log.

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
As well as; Squats 35-5x5 You squat 3 times a week with the 5x5 so really no need to add any more that'll just lead to over training.
Leg press 100-5x5
Deadlift 120-5x5 same detail here, in the 5x5 program you only do 1 set of deadlifts and along with all the squatting that really is all you need.
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF to be honest bro I'd take out all these chest exercises bodyweight exercises will be good for you as you'll do plenty in army training

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5 swap these for pull ups @ bodyweight
Hammercurls 15-5x5 2 days in a row? not a good idea bro, your biceps need to rest
Barbell row 40-5x5 take this out you're already doing it once or twice a week with the 5x5

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5 this is basically the same as the overhead press in the 5x5 no need to add it in again
Lat raises 5-9x5
Upright row 25-5x5 take this out or you'll seriously overtrain your anterior delts
Overhead press 25-5x5 again, you're doing this already with the 5x5 any more will just lead to over training
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 1x5 deadlift is 1x5 bro do warm up sets by all means
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

Hey bro, good to see you put a log up!

I think you may have gotten a couple of things mixed up, the SL 5x5 exercises you need to increase by 2.5kg only if you go up by 5kg each time you'll hit 65kg in 6 weeks and wil start to stall out, it's a 12 week program, do the 2.5kg increases (5kg for deadift) and after 12 weeks you'll be benching your bodyweight and squatting twice your current bodyweight.

Also the ancilliary exercises you have are often repeating exercises you've already done. I've made comments in green for you.

About the running and swimming you told me you did, that's a very important part of military fitness, the only soldiers I ever knew who had large physiques were Marines as they had to do a lot of swimming climbing etc and Engineers as they built bridges and other large structures. Infantry soldiers are usually fairly skinny and lean, they can run miles at a fast pace with a pack but have no real need for upper body strength. Do you know what job you want to do within the army yet? At the moment you're training like a marine, you seem intelligent, maybe the engineers would be a good idea? Physical and mental.

Basically bro, you gotta remember when you're trying to gain mass less is often more. Too much weight training can hamper your growth. I really think you should do more running on tuesday rather than extra weight training and keep the runs to 2.5km, 5km and 10km

Circuit training is aso another one which will help with the military. Choose 2 bodyweight exercises per muscle group and go through them 3 or 4 times at 30 seconds per exercises
ie
press ups 30 secs
burpees 30 secs
squat thrusts 30 secs
star jumps 30 secs
chair dips 30 secs
crunches 30 secs
beam heaves with feet on floor 30 secs
squat jumps 30 secs

 

[Myphic]

Hey bro, good to see you put a log up!

I think you may have gotten a couple of things mixed up, the SL 5x5 exercises you need to increase by 2.5kg only if you go up by 5kg each time you'll hit 65kg in 6 weeks and wil start to stall out, it's a 12 week program, do the 2.5kg increases (5kg for deadift) and after 12 weeks you'll be benching your bodyweight and squatting twice your current bodyweight.

Also the ancilliary exercises you have are often repeating exercises you've already done. I've made comments in green for you.

About the running and swimming you told me you did, that's a very important part of military fitness, the only soldiers I ever knew who had large physiques were Marines as they had to do a lot of swimming climbing etc and Engineers as they built bridges and other large structures. Infantry soldiers are usually fairly skinny and lean, they can run miles at a fast pace with a pack but have no real need for upper body strength. Do you know what job you want to do within the army yet? At the moment you're training like a marine, you seem intelligent, maybe the engineers would be a good idea? Physical and mental.

Basically bro, you gotta remember when you're trying to gain mass less is often more. Too much weight training can hamper your growth. I really think you should do more running on tuesday rather than extra weight training and keep the runs to 2.5km, 5km and 10km

Circuit training is aso another one which will help with the military. Choose 2 bodyweight exercises per muscle group and go through them 3 or 4 times at 30 seconds per exercises
ie
press ups 30 secs
burpees 30 secs
squat thrusts 30 secs
star jumps 30 secs
chair dips 30 secs
crunches 30 secs
beam heaves with feet on floor 30 secs
squat jumps 30 secs

Umm Im do a overhaul on this an redo it my routine, don't want to be over working myself, it'll cause step backs...

With the overhead press, I'd prefer the military press if they do similar thing? It feels better and I can hold a better posture for it

As for the running, it was estimate distances, just limited myself to a route to follow, and within 60mins do as much of it I can, so say was oval I do 50 laps in whatever time, i do it again next time just try get more laps in with same time so on.

I usually do a warm up jog for 200m, stretch exercises, 20m of high knee march, 20m going side ways10m one way 10m back, 20m butt kick thing, 100m 50% then 100m 100% (11secs abouts) then 100m walk then do 60m weighted run when I got a nice blood flow for it

I sometimes use the balcany for exercises, jump up, grab onto beams pull using only arms till I'm up, and then bounce my way down, do that few times for a mix up(with half weight)

As for army, officers, leadership role, then hopefully get a selection for SAS or Commandos
As for marines i've never heard Aussie army having marines :/
Seals, sas, commando's and as for those, SAS and commando's would be my choice. Engineers isn't a role within ours, we can speacialize but we do that under a combat role, our combat engineers are for vechicle repairs in combat areas.

Commando's or SAS. Small teams, and a demanding job. Officers is demanding as we are also taught to be better then basics, and lead up too 50 men (platoon) so great starting role for selections.

Repeats arnt good, less is more, I may just overhual all this replay up my new plan?

I'm also rather scared about adding more cardio... As I'm pretty damn thin as it is... 54kg as from Friday when I reweighed...

 

[Myphic]

Stats -;
Age; 22
Sex; Male
Height; 177cm 5'9"-10"
Weight; 54kg (30/3/12)
Bf%; ~<10%

Goal; - Reach 85+kg for my career goals within the Australian army.

Past; - I'm new to serious working out, Ive been homeless and scraping the bottom of the barrel most my years from childhood until about 3 years ago, through that I gained depression lost my apitite and will to do anything until I got caught by a complete stranger in the middle of doing something that didn't seem to wan to work anyway (rare it doesn't work) I counted my lucky stars that night not only did a bullet not go off a kind hearted person took the liberty for helping me out, got me into a gym, and from there I couldn't have felt better, I got fit, healthy, I got a job because of it, a place now and have only ever set goals and the stepping stones to reach em from there on, my career I want now is within army. I've worked 2 physically demanding jobs but want more, I also have finished my schooling studies and other certs to keep my mental apetite fixxed.

Now to get my body to excell 85kg mark with under 10% BF won't make me massive but well and truely fit for tasks. High carb/protien diet is in place.

My routine Monday-Sunday.
Monday - SL5x5 A/B
Leg press 100-5x5
Leg Curls 34-5x5

Tuesday -
Chest fly 54-5x5
Hammer curls 15-5x5
Benchpress 65-5x5
Incline bench 50-5x5
Incline dips 3xF (body weight only)

Wednesday - SL5x5 A/B
Reverse fly 54-5x5
Single arm bent row 50-5x5
Lat pull down 55-5x5
Chin ups 3xF
Push ups 3xF
Sit ups (20kg) 3xF

Thursday - rest day (busy 7am-9pm)

Friday - SL 5x5 A/B
Military press 30-5x5
Lat raises 5-9x5
Upright row 25-5x5
Handstand push up 3xF

Saturday - 30kg jog 60mins

Sunday - rest

Spilt A - squat 5x5
Bench press 5x5
Barbell row 5x5
Split B - squat 5x5
Overhead press 5x5
Deadlifts 1x5
starting with the bars for these bar is 20kg. Increase everything 5kg ea. time and 10kg for deadlifts.

Other weights will be increased by 2.5kg each week, until it becomes to heavy then hold it for another week and retry increases.

And thanks to Colestreamer for the help too, giving me suggestions and ideas.

 

[Colstreamer]

Marines are naval troops so wouldn't have em in the army! Lol. You must have engineers! Who builds bridges and outposts defences electrics plumbing etc? Ok it looks like you're aiming at SAS selection ultimately so you'll be wanting to train like an infanteer! Your weight will go up the more you eat if you train like you detailed above you're gonna burn off the food you're eating. You grow when you rest so get plenty of quality sleep and don't be afraid of cardio, a well rested well fuelled muscle won't start breaking down just because you're using it. The way you described you're running is quite good but do some runs at set distances and record and improve your times.

 

[Colstreamer]

Oh and swap OHP for military press if you prefer it's basically the same!

 

[dmk777]

Hi there ! , I think your story is very inspiring you have fought through that tough time so I think you will manage your goals easy enough.
I'm 20 wks into 5x5 with considerable gains in strength and size. Hope you don't mind me saying but I know this Is hard to stick to the light lifts early on but you really need to try as this is important for preparing tendons muscle etc for the heavy hauls that's about to come , if you do feel the need to do more just add a couple reps to each set no more than a couple thought then when it gets heavier go back down to 5x5. All these extra lifts your squeezing in will compromise any gains in the future.
Also tbh you should only be adding 2.5kg/5lbs after each successful session and 5kg/10lb to DL. Trust me before you know it your weights will get heavy. It's just so imp to prepare your body prior.

I will get you a link to my log if you want to see an example

I wish you the best of luck in your goals.
Stay strong

Donna

 

[Myphic]

do the 2.5kg increases (5kg for deadift)

My gym only as 2.5kg adds as a min, so one on each side is 5kg, so that's the minimal I can add each time :/

 

[Myphic]

Hey there Donna

Thank you

And I'd need to be adding 1.25kg plates to up it buy 2.5 an minimal we have at my gym is 2.5 :/ maybe just extend the time on one so instead of increase after successful time, do 2 successful times so Im on a single weight twice instead?

And I've reposted a new routine I can do taking out alot and adding afew more body weight exercises?

Also that link would be great to get aview on see how it's working

Thank you

Justin