Goals- getting in “military shape” while maintaining (if not gaining) muscle.
Sups- Metablolic drive. HOT-ROX Extreme. I actually got the HOT-ROX for the Carbolin 19 in it to help keep hard earned muscle.
It’s not like I have a whole lot of “ugly fat” to lose or anything… But I’m definitely not in the single digit percentage as of right now and isn’t that where everyone wants to be?
I use german micronized creatine in the suggested small does after every workout. And I also take L Arginine before every workout. I also take a multivitamin.
Current plan (spaced out gradual improvement in 3 areas. Strength (weightlifting), PT exercises (pushups, pullups, bw. squats, dips, muscle ups, burpees) and last, but not least, my long distance running times.
I know long distance running is generally looked down on in the T-Nation community due to its potential catabolic effects on our bodies.
I’d like for you guys to check out my current training program, and add things that you think might make it better or more productive or even add spice to it… I’m not joining the military until Summer is near over. So I’ve got a while to tweak and work with this. But this is what I’ve produced so far.
Monday- (Weight training day) Please don’t harharhar too much. I haven’t been lifting in a while.
Starts off with 1set of 5 reps on each exercise
deadlift (165 lbs.)
Back squat (165 lbs.)
Clean and press (95 lbs.)
(Every time this workout rolls around. I’ll be adding 5 reps, till I reach 15 reps of the current work load. Then I add 10 lbs. to each load And take the reps back down to 5 and repeat the cycle again till i get to 15 reps again at the new and slightly heavier workload. Until I’m HYUUUUUGGGEE)
Wednesday- PT circuit.
5 bw. squats, 3 pushups, 1 pullup. (that’s one round) Repeat for as many rounds as possible. It’s a non-stop session moving from one exercise to the other.
(I will likely start around 20 rounds or so.) The first time I tried it I got through 17 rounds and I was out of breath but I still had some gas in the tank. 20 is a good starting place.
Friday- Long distance run. Starting time length. 5 minutes. Every time friday rolls around. I’ll be adding on +2 minutes to each workout. This is just to get my wind back up. I’ve been smoking for a while. And I’m finally ready to quit. I have greater things in mind than having to rely on handicapped parking later just because I didn’t give up the habit while I was young.
I want to have everything! I think I read a recent article… That said I couldn’t. Hahah. But I think in VERRRRYYY GRADUAL steps. I think I can. I’ve got a long time to tweak this workout. If you guys see any problems with it. Any info is much appreciated.
Thanks and God bless.
P.S. If you guys can scrap together a “de-loading” week or something like that for when I start to plateau that’d be great!
I may even throw in an "off week) every 8 weeks or so. The 9th week could be an off week. And the tenth could be a “test week” To test my developed strength. I dunno… I’ll just have to see how all this goes!