Training Journal of a Future Marine

[Lec]

Introduction:
I've been lifting for about a year now, however, I only got serious about it within the last 4 months. For example, I wasn't even taking protein up until a few months ago. And I didn't do a lot of freeweights - the common beginner syndrome.

My first day at the gym, I couldn't bench press 130 pounds, now I max out at 220. So even though I am still considered weak in comparison to most of you, this is my account of my progress. Feel free to post advice as you see fit!

9/10/01:
I learned a lot of stretches in the Marine Corps Delayed Entry Program and have been using them before every workout. Today, after stretching I attempted a 225 lb max on bench. I almost had it, it'll be mine in a week or so. It will feel good to have 2 45's on each side whooaaa yea ;0

After maxing out, I did 3 sets of bench, started out with 175 and did 8-10 reps I can't remember for sure. Then I did 195 6 times, and finished off wth 205 two times.

After benchpress, I did incline with 115 for 12, 135 for 10, and 155 for 6.

After incline, I did cables starting at 50 pounds each arm moving up to 70 on my last set. (I do 3 sets of everything.)

After cables, I did some free weight dumbbell benchpress 3 sets of 10, starting with 35's moving up 5 lbs each time ending with 45's.

Lastly I did 20 leg lifts, but I was too spent to continue on so I hit the showers ;p Went home, had a protein shake and mixed some micronized creatine and glutamine in with some gatorade. Tommorow is back day

 

[Parabellum]

Start running. You'll be that your whole Marine Corps career.

 

[ballast]

Don't forget to work on your chin-ups.From what I remember, they had us doing chins 3x per week during pt, and encouraged us to do them in our free time period at the end of the day.They even had one of those chin stands with a belt and plate-loading attachment in our barracks.Good luck.

 

[MonStar1023]

I trained hard for a few months with an ex-Navy Seal and he swore by pull-ups and push-ups along with dips.... I would definitely include all of these religously.


Also walking lunges.

 

[Lec]

9/11/01:
Skipped trraining today to hear the president speak, after work.


I've been throwing in some pullups every once in a while. Plus we do them every wednesday and saturday at the recruiting station. I've been trying not to run recently because I'm bulking up, but before my "bulk" I was running 3 miles every other morning.

 

[Lec]

9/12/01:

Every Wednesday and Saturday are my rest days considering I have to go to the Marine Delayed Entry Program on those days. We practiced Drills all night.

 

[Lec]

9/13/01:

Ahh! I did arms last night with my training partner. I outlift him by 30 pounds on every muscle on every exercise except biceps. He quit for a 4 month period where I kept lifting and got an advance. Anyways he outperformed me by like 5 more reps on all the bicep sets we did. Pissed me off.

Started off with standing bicep curls with the 45 pound bar. My buddy Just finished his 3rd set when I arrived and I said to just leave the weight on there for my 1st set. He had a 10 and a 5 on each side of the 45 lb bar.

I got 8 of them up, tried adding a 5 on each side the second time, failed miserably and left the same weight of my first set on. I probably got it up 4 times. Last set I went down ten pounds and only got like 5 up. What a shitty-ass exercise.

Next we did cable biceps and triceps. On triceps i did 120 for 12, 130 for 10, and 140 for 10. He did about the same. On biceps, i did 120 for 8, 130 for 4, and on his last set he went down to 110 talking about how he thinks its good to tear up, I thought that was gay but i did it anyway. He got like 10 up and I did maybe 5. Pissed me off.

Then we did some dumbell curls where you extend your arm a bit before lifting, he started out 5 lbs lighter than me but he was doing like twice the reps. I started out with 20's and did 6 my first time, I got up to 30's my last set but i can't rmemeber how fuckin many but it wasn't that many ;p

Then we did some Tricep kickbacks where you put your knee on the bench and bring the weigh up parallel to your back. Did 20 12 times, 25 10 times, 30 8 times.

He left, I did some close grip tricep bench shit. Did 45 lbs on each side 10 times for 3 sets. I was tired by that point.

Then I did me 3 burnout sets of top and bottom forearms. At least *something* went well that night. Did my protein and creatine as usual.