Hey Everybody!
I am a 23 year old college student. I work full-time as a bartender, and I am married with my first kid on the way!
I figured that I would start to post my training log here for two reasons: 1) I think it will help motivate me and 2) It will be nice to have all of my workouts in one place. I have been following 5/3/1 for the past few months since football ended, and I plan on continuing with it. I am going to be doing the 3 day/week split. I find that it makes me hungrier to always have a day off in between big lifts.
I am trying to get into law enforcement down in Texas. I am into the background stage of one department’s hiring process. My main goals for training are strength, endurance, and to maintain my speed. I know that it is not the best idea to mix goals, but I feel that these are essential to being a police officer.
I will hopefully get up pics and stats sometime this week. My new mesocycle starts tomorrow with military press!
Today:
Weight - 170lbs
Military Press:
5x85
5x100
7x115
10x85
10x85
10x85
10x85
10x85
Pullups:
10xBW
9xBW+10
7xBW+25
10xBW
10XBW
Shoulder Shocker: 2 sets; 25 lbs for front raises; 10 lbs for seated lateral raises and clean and press.
Abs: Anti-Extension: Ab-rollouts with the EZ bar - 4 sets of 8 reps
Extra chin ups between sets: Total = 31
Today felt like a good day. I was pumped to get back into some weights after a deload week. I struggled to get 10 reps on the second to last set for MP, but the last set I just flipped the switch. BW pullups felt great other than the fact that I’m using my biceps quite a bit. However, this may not be a bad thing necessarily because I do very little direct bicep work.
Beast
Shot some buckets today for 45 min this morning for fasted cardio. Took measurements and pics afterward (All unflexed and carb depleted):
Neck: 15 in
Chest @ nips: 39 in
Waist @ navel: 33.5 in
Hips @ largest: 38.5 in
R wrist: 6.5 in
L wrist: 6.5 in
R bicep: 12.5 in
L bicep: 12.5 in
R thigh: 23.5 in
L thigh: 23 in
R calf: 14.5 in
L calf: 14.5 in
2-16-11
Weight: 169 lbs
Basketball for 30 min.
Deads:
5x245
5x280
10x325
10x185
10x185
10x185
10x185
10x185
Hanging Legs Raises:
8x0
8x0
5x0
5x0
Anti-Rotation Abs: Pallof Press:
8x20
8x20
Total BW dips done in between sets: 45
2-17-2011
Basketball for 30 min.
Biceps:
DB preacher curls: 8x20s, 8x20s, 8x20s
Strict BB curls: 10x45, 8x55, 6x65, 15x45
Supinated DB curls: 8x25s, 8x30s
Leg Press: 15x270, 15x270
Just wanted to get a little extra leg work in today since I do not have squats until monday. I ran out of time yesterday for biceps, so I also did those today.
2-18-2011
Bench Press:
5x135
5x155
9x175
10x120
10x120
10x120
10x120
20x120 ***
BB Rows:
10x85
10x95
10x115
10x135
Kroc Rows: 80lb DB. 20 reps each arm
Shoulder Shocker. 2 Sets. 25 lb plate, 10’s for laterals and clean and press
Great workout today. I was jacked the whole way through. Had a ton left in the tank on the last set of bench, hence the 20 reps.
Beast
2.21.11
I had to be in and out in 40 minutes so this was a quicky
Total dips done in-between sets: 59
Squats:
5x175
5x205
7x235
10x125
10x125
10x125
10x125
20x125
Shoulder shocker: 1 set, 25 lb plate, 12.5 db’s
Anti-Extension abs: Swiss Ball Rollouts 2x10
2.22.11
Basketball: 1v1 for 30 min, 2v2 for 20 min
2.23.11
Weight: 174 lbs
Military Press:
3x95
3x110
6x120
10x90
10x90
10x90
10x90
10x90
Pullups:
10xBW
8xBW 15
6xBW 25
5xBW 45
10XBW
Shoulder Shocker: 25lb plate, 10lb db’s
Anti-Rotation Abs: Pallof press, kneeling: 10x30, 10x40, 10x50
Total chins between sets: 29
2.24.11
Basketball for 30 min AM
.75 miles, .5 incline, 6.8 speed PM