Posting a workout log both for any pointers on exercise I should add etc, and to monitor my progress. I have been lifting and training like a fiend all summer and it has paid off. I lost 10 pounds initially and have now jumped back up to 10 pounds and all my exercise weights have increased anywhere from 10-20 pounds.
I was an athlete in high school and played intramural sports in college, but also did a lot of pizza eating and beer. Also blew out my ankle playing basketball and never really fully recovered until recently since I never worked out hard to fully recuperate. My upper body strength has always been sketchy, so I am attempting to fix that. My lower body strength is nothing compared to my high school stats, but they are getting back up there.
Cardio wise, I am in pretty good shape. Ran a 6:52 mile during a local event. Would have been closer to 6:40, but I started the event in the middle of the pack with my girl friend and got stuck behind lots of kids and moms pushing strollers full of babies. I frequently run 5+ miles or do interval sprinting at quarter mile intervals.
My real focus right now is really my strength, or lack of it.
Current stats:
Age: 26
Height - 6' 0"
Weight - 180 lbs
Five-rep maxes
Bench Press - 120 lbs (I do dumb bell bench presses, so that's 60 lbs per hand)
Squat - 185 lbs
Deadlift - 165 lbs
Overhead Press - 105 lbs
Christmas goals:
Bench press my body weight. Not a lot of time, but it's a reacher goal
Squat - Push up to 215 lbs
Deadlift - 200 lbs
Overhead press - 125 lbs
And just for fun, a handstand push up.
Current Routines *Days vary based on work schedule, I make sure to incorporate two days of rest, but given the nature of my job, those days fluctuate week to week based on what days I make it to the gym or on what days I know I wont make it to the gym.**
Two days upper body:
Bench Press - 3x5
Overhead press - 3x5
Dips - 3x5
Pull ups - 3x5
Push up into row - 3x5 (that's per arm, so 10 between the two that I have)
Two days lower body:
Squats - 3x5
Deadlift -3x5
Lunges - 3x5
Extended calf raises - 3x5 (that's per leg, or two between both legs. This is NOT to make my calves look sexy, they already are. I also play basketball and it's good for my jump and explosiveness in that sport.)
**I also include abs/core circuits on my lower body days.**
Two days of karate - which includes stand-up sparring or grappling. If it's a lighter day in karate I will do weight lifting afterward.
I was an athlete in high school and played intramural sports in college, but also did a lot of pizza eating and beer. Also blew out my ankle playing basketball and never really fully recovered until recently since I never worked out hard to fully recuperate. My upper body strength has always been sketchy, so I am attempting to fix that. My lower body strength is nothing compared to my high school stats, but they are getting back up there.
Cardio wise, I am in pretty good shape. Ran a 6:52 mile during a local event. Would have been closer to 6:40, but I started the event in the middle of the pack with my girl friend and got stuck behind lots of kids and moms pushing strollers full of babies. I frequently run 5+ miles or do interval sprinting at quarter mile intervals.
My real focus right now is really my strength, or lack of it.
Current stats:
Age: 26
Height - 6' 0"
Weight - 180 lbs
Five-rep maxes
Bench Press - 120 lbs (I do dumb bell bench presses, so that's 60 lbs per hand)
Squat - 185 lbs
Deadlift - 165 lbs
Overhead Press - 105 lbs
Christmas goals:
Bench press my body weight. Not a lot of time, but it's a reacher goal
Squat - Push up to 215 lbs
Deadlift - 200 lbs
Overhead press - 125 lbs
And just for fun, a handstand push up.
Current Routines *Days vary based on work schedule, I make sure to incorporate two days of rest, but given the nature of my job, those days fluctuate week to week based on what days I make it to the gym or on what days I know I wont make it to the gym.**
Two days upper body:
Bench Press - 3x5
Overhead press - 3x5
Dips - 3x5
Pull ups - 3x5
Push up into row - 3x5 (that's per arm, so 10 between the two that I have)
Two days lower body:
Squats - 3x5
Deadlift -3x5
Lunges - 3x5
Extended calf raises - 3x5 (that's per leg, or two between both legs. This is NOT to make my calves look sexy, they already are. I also play basketball and it's good for my jump and explosiveness in that sport.)
**I also include abs/core circuits on my lower body days.**
Two days of karate - which includes stand-up sparring or grappling. If it's a lighter day in karate I will do weight lifting afterward.
