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My goal for myself is to maintain my absolute best speed and endurance while also being a strong, big guy. I plan on doing this by alternating cardio, anaerobic exercise, circuit training, and standard weight training, throughout my schedule.
I will have 3-4 weight sessions a week, all working the same base routine, alternating workouts get deadlifts, so I may end up doing deads twice a week. My weight training regiment consists of (in pounds)
5x5 Bench press- weight 135 or 145
5x5 Squat- 145
5x5 BOR- 96
1x5 DL- 195
3xFailure Pullups
3xFailure Dips or push-ups
3xFailure modified Hanging pike*
3x5 Overhead press- 85
***
After my basic workout I will end up isolating different muscles or targeting something else, or trying new exercises, anything really.
To improve my anaerobic and short cardio, I have a circuit set-up that almost makes me cry.
I start off with 15 1-2 sprawls or pushup burpees, then I do 30 sledgehammer swings on a log, then I move to a flat log, its pretty much a box, I jump on and off side to side 10 times, then I'll finish with 1-2 sprawls or burpees.
I also will use HIIT to get a good cardio base. I jog 150 meters one way then balls-out sprint back. When I workout at school I will do this on the track, sprinting the straightways, jogging the bends, usually for a mile and a half. When I run the 150m length I just go until I'm tired.
I run competitively with JROTC, and no workout routine for me can be complete without distance running. I try to change up whether I'll do <2 at a fast 6.5 minute mile pace, or if I'll go for >3 at a 7-8 minute mile pace. This varies with my schedule.
I will log all of my progress and my workouts everyday, even my rest days. I won't be able to keep on a rigid schedule, because of issues with school, competitions, etc. , so I will keep flexible and reasonable. If I'm feeling up to it, I will start tomorrow, which is Monday the 21st of April.
I'm doing this for a personal reason. Throughout middle school I started gaining weight, not seriously, but it added up. I wasn't healthy, at all, and entered high school a fat 212 pounds. I joined JROTC that year, and found out about their Raider team, which is pretty much track and field for JROTC. I started going to practices, and left school that year at 195 pounds, with barely any muscle.
I came back sophomore year a lean 170 pounds being able to run my 2-mile in 14 minutes, and passing the push-ups and sit-ups of the Army Physical Fitness Test (which is in my sig.) I want to become commissioned as a 2nd Lieutenant in the U.S. Army after college ROTC, and become Ranger and Airborne qualified. I've set these goals, and I believe this log will help me keep my physical standards up to par, if not over, and help me be better at what I do.
I weighed myself after this race this morning, something I haven't done in a while, because I thought I've been putting on some muscle, and I weighed 186.5 pounds. Then I looked in the mirror, and I didn't have any definition in my muscles at all. Besides, I only started training with heavy weights just after January, and I couldn't have put on that much muscle that fast.
I might hear it for wanting to look good, but it's more than "showing off them gunzz" to the chicks, I hated being unfit, I hated not being the fastest kid, being the kid that never had chicks, I just hated that. I'm never going to be like that again. On second thought I'll definitely start tomorrow.
I will have 3-4 weight sessions a week, all working the same base routine, alternating workouts get deadlifts, so I may end up doing deads twice a week. My weight training regiment consists of (in pounds)
5x5 Bench press- weight 135 or 145
5x5 Squat- 145
5x5 BOR- 96
1x5 DL- 195
3xFailure Pullups
3xFailure Dips or push-ups
3xFailure modified Hanging pike*
3x5 Overhead press- 85
***
After my basic workout I will end up isolating different muscles or targeting something else, or trying new exercises, anything really.
To improve my anaerobic and short cardio, I have a circuit set-up that almost makes me cry.
I start off with 15 1-2 sprawls or pushup burpees, then I do 30 sledgehammer swings on a log, then I move to a flat log, its pretty much a box, I jump on and off side to side 10 times, then I'll finish with 1-2 sprawls or burpees.
I also will use HIIT to get a good cardio base. I jog 150 meters one way then balls-out sprint back. When I workout at school I will do this on the track, sprinting the straightways, jogging the bends, usually for a mile and a half. When I run the 150m length I just go until I'm tired.
I run competitively with JROTC, and no workout routine for me can be complete without distance running. I try to change up whether I'll do <2 at a fast 6.5 minute mile pace, or if I'll go for >3 at a 7-8 minute mile pace. This varies with my schedule.
I will log all of my progress and my workouts everyday, even my rest days. I won't be able to keep on a rigid schedule, because of issues with school, competitions, etc. , so I will keep flexible and reasonable. If I'm feeling up to it, I will start tomorrow, which is Monday the 21st of April.
I'm doing this for a personal reason. Throughout middle school I started gaining weight, not seriously, but it added up. I wasn't healthy, at all, and entered high school a fat 212 pounds. I joined JROTC that year, and found out about their Raider team, which is pretty much track and field for JROTC. I started going to practices, and left school that year at 195 pounds, with barely any muscle.
I came back sophomore year a lean 170 pounds being able to run my 2-mile in 14 minutes, and passing the push-ups and sit-ups of the Army Physical Fitness Test (which is in my sig.) I want to become commissioned as a 2nd Lieutenant in the U.S. Army after college ROTC, and become Ranger and Airborne qualified. I've set these goals, and I believe this log will help me keep my physical standards up to par, if not over, and help me be better at what I do.
I weighed myself after this race this morning, something I haven't done in a while, because I thought I've been putting on some muscle, and I weighed 186.5 pounds. Then I looked in the mirror, and I didn't have any definition in my muscles at all. Besides, I only started training with heavy weights just after January, and I couldn't have put on that much muscle that fast.
I might hear it for wanting to look good, but it's more than "showing off them gunzz" to the chicks, I hated being unfit, I hated not being the fastest kid, being the kid that never had chicks, I just hated that. I'm never going to be like that again. On second thought I'll definitely start tomorrow.
