T Nation

HunterKiller's Basic Training Log.

At some point in the future I will be shipping off to basic training for the United States Air Force.
I am currently studying for the AFOQT to be a pilot.
If that does not work I will be enlisting regardless.
I have passed my physical and taken the ASVAB score 93.

Max Bench: 230
Max Deadlift (no belt): 405
Max Squat (no belt): 260
Mile time: Unknown
Body Fat %: Unknown
Height: 6’1"
Weight: 196 lbs

Included is a general torso shot.

I need tips to help bullet proof my knees, and any other constructive advice for fitness and studying for the AFOQT. Though I have never seriously hurt them, it seems like my knees like to get tweaked and hurt more then I like.

Condition yourself to running however they’ll have you running (footwear? distance?). Work on your running form until you’re flawless. Both of those together and I bet you’ll sail through the running injury-free.

Chi-running and POSE running are both good for running form. Buy the books. If you google them I’m sure you can find them.

I don’t know all that much about knees but there’s some great articles on this site on joint health, prehab, etc.

Good luck!

Saturday 6/18/2011

Benched 205: 6, 4, 3
Squatted 205: 6, 4, 1
Pulldown (overhand) 140: 10 160: 6 210: 1
cable row 160: 10, 8, 8.

Monday: 6/20/2011
Interval Cardio 40 minutes

Read pages: 149-162 of Chapter 7 of study guide (Technical Knowledge and Science Review)

Wednesday: 6/22/2011

All these had 2 warmup sets.
Deadlift: 335: 6
Benchpress: 215: 3 (should have tried for a 4th)
Squat: 205: 7

40 minutes of interval cardio work.

Read pages: 208-227 Mechanical Comprehension, Block counting, block rotation, Hidden figures


All these had 2 warmup sets
Sumo Deadlift: 365: 2
Benchpress: 215 3
Squat: 225: 4

40 minutes of interval cardio work.

Taught myself all terminology missed in section 1.1
Reworked all of the math in section 1.2 till I got it perfect

I had a ton of energy got all this done in an hour.

Deadlift: 365: 2, 2, 2
Benchpress: 215. 3, 2, 1, 1

Military press. 95: 6, at 105 2, 2.
barbell front raise 3 sets
lat raise 3 sets

hammer curls 3 sets
prechair curl 3 sets
straitbar curl 3 sets

rope pulldown 3 sets
dips 3 sets
french press 3 sets

crunches 1 set

Studies: Reviewed and corrected missed problems from practice test. 1, 3, 5, 6, 7, 8, 9, 10, 11.
Later in that day I retested myself in. 8, 9, 10, 11. Scoring perfects in 9, 10, 11.

Going to retest 8 tonight. Going to rework missed problems from section 2 (a math section).

Going to take the 2nd practice test tomorrow.

Been a long time since I added to this log. Still getting in shape for basic training. I leave May 29th so I still have lots of time. My goal is to be able to perform the Warhawk level fitness standards before I go.
1 1/2 mile in 9 minutes
65 pushups in 1 minute
70 situps in 1 minute
10 pullups in 1 minute

Where I am at right now.
1 mile in 8 minutes, or 1/2 mile in 3 minutes.
44 pushups in 1 minute.
55 situps in 1 minute.
5 fingertip pullups (I don’t have a bar so I use a steel beam in my house)

Today. 15 minute jog 6, 12 second wind sprints.
3 sets of fingertip pullups. 6, 4, 3
Only did 50 situps in 1 minute. Hip started to lockup and the couch my feat where under kept moving.
did 46 pushups with the narrow stance that is required.

I have been keeping up with my planned workout so well and I was feeling so good I did various beach muscle workouts.

for arm work
more curls
more for arm work

updated photo

52 situps in 1 minute
50 Pushups in 1 minute
6.5 fingertip pullups


7 Fingertip pullups
51 situps
53 pushups

Mile time: 7.5 minutes.

Mile time 7 minutes 24 seconds.

52 pushups, stagnating… need to eat more meat

54 situps
52 pushups…

1 mile time: 6 minutes 55 seconds

54 pushups, but it might have been more the stopwatch messed up.

59 days till basic training. Still have a ways to go.

Did 56 pushups tonight.

Need to improve 9 more pushups. That is .16 more pushups each day.
Drop a minute off my mile time. That is 1.02 second improvement each day.
Improve 16 more situps. That is .27 situps each day.
3 more pullups… maybe doing fingertip pullups are a lot harder. .051 pullups each day.

Not sure if this is a good idea, but I am super focusing on one thing at a time.

current. Focus order: Pushups, running, situps, pullups.

wohoo 58 pushups!