Hello everyone. I’m 20 years old and am just coming back to training after taking a couple years off to get settled in work and marry. The short term goal for my training (Oct/Nov 13) is to pass and excel through the physical fitness portion of my entrance into my county’s Sherriff’s Academy. My long term goal is to be my best physically as an example to my posterity as well as to ensure success in my career.
I have been an athlete all of my life (baseball, 275 lb. bench press, 425 lb. deadlift, 5:50 mile at 230 lbs.), though I have fallen out of shape in the past couple years.
My specific short term goals are a weight of 245 lbs. with 80 pushups and situps along with a 10 minute mile and a half. My specific long term goals are a weight of 225 with a 225 lb. press, a 450 lb. squat, and a 575 lb. deadlift.
I have not been lifting weights recently, though for the past three weeks I have been doing pushups dutifully and running and performing situps off and on. Today I weighed in at 265 lbs. along with 46 pushups and 35 situps. I do not know my maxes for my lifts. I will be training my legs and back every Monday, Wednesday, and Friday while I train my shoulders, chest, and triceps every Tuesday, Thursday, and Saturday. Pushups, situps, and running will be every day. On a side note, I will be supplementing with ON 100% Whey twice a day, ON Creatine once a day, as well as a generic multivitamin once a day.
Work.
2x20,12,8 Pushups
1x20,12,8 Wide Pushups
1x20,12,8 Narrow Pushups
First day back at the gym. Actually had to go to two different locations to train as the first was incredibly overcrowded and only had 3 barbells not on benches. Anyways:
DB Press: 60x5, 60x5, 90x3, 90x3, 90x3 (everyday low intensity lift)
Deadlift: 135x10, 225x3, 275x3, 315x3, 315x3, 315x3
Leg Press: 2Px10, 6Px5, 10Px5, 12Px5, 12Px5, 12Px5
Leg Extensions: 140x5, 170x5, 170x5, 170x5
Pulldowns: 145x5, 190x5, 190x5, 190x5
DB Bent-over Rows: 65x5, 65x5, 65x5
EZ-Bar Curls: 60x5, 80x5, 80x4.5, 80x3.5
Situps: 20
Cardio was nothing based on the fact I could hardly walk after the workout.
Second day of creatine loading. 5 servings of 5 mgs a day. Drinking over a gallon a day.
Work:
20,12,8 Chair Pushups
20,12,8 Pushups
20,12,8 Wide Pushups
20,12,8 Narrow Pushups
I felt some aching in my left shoulder immediately following pushups. Took pain reliever at work.
Gym:
Deadlift: 185x3, 185x3, 185x3
Dumbbell Press: 80x5, 110x3, 120x3, 120x3, 120x3
Machine Flys: 205x5, 205x5, 205x5
Front Raises: 50x5, 70x5, 70x5, 70x5
Lateral Raises: 40x5, 40x5, 40x5
Overhead Cable Extensioins: 50x5, 57.5x5, 57.5x5, 57.5x5
Situps: 20
No cardio again, busy evening.
Very, very sore back. Very sore.
Played racquetball for an hour for cardio. No weights.
Realization: I probably don’t know as much as I thought. I’m going to switch to 5/3/1 Triumvirate. The rest of this week will be for maxing. Shutup. Don’t call me a noob.