This will be my training log for the foreseeable future. I will record workouts and nutrition daily, measurements something like bi-weekly and progression pictures.
A little background on myself. I am currently a rising senior at Virginia Tech, pursuing a commission in the USMC. As such, my main focus for the next year will be to
1. Increase metabolic conditioning
2. Increase my score on the PFT to somewhere around 285 (which will comprise 20 dead hang pullups, 100 crunches in 2 minutes and a 3 mile run at around 20 minutes)
3. Increase my limit strength in the deadlift, front squat, standing military press and barbell bench press
4. Lean out while building a solid physique
My limiting factors at the moment are I cannot, and do not want to, exceed my weight limit for my height, that being a cap at 203 pounds. With all these training goals in mind, I have elected to begin the Wendler 5/3/1 program along with a Armstrong Pullup Program, as well as running on the road and sprinting on the track.
I recently completed the V-Diet, dropping 12 pounds of fat. I chose this for several reasons. I have trained very hard in the past, but a combination of lack of sleep and EXTREMELY poor diet (read as binge drinking Thursday-Saturday nights, 3 triple Whopper meals a week usually around midnight, you get the idea) had me stuck in a rut. The V-Diet really helped me focus on controlling what I eat, and I saw results. It was as much a diet as a 'life-hack'. Now I am as focused as I have ever been, well read on diet and exercise and ready to make some real gains this coming year of training.
Breakfast- 4 whole eggs scrambled with half a cup of mushrooms, Flameout cap, cup of milk, 2 HOT-ROX
Snack- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine, Flameout cap
Lunch- 2 cups plain yogurt, half cup blueberries, 1 apple, two string cheeses (I had no meat in the fridge today, which kinda pissed me off) Flameout cap, 2 HOT-ROX
Dinner- Eggpland Parmesan- about 3/4 of an eggplant total, Flameout cap
Pre-Bed- 2 scoops Metabolic Drive, 1 scoop Biotest L-Leucine
Note: I need to dial this diet in, so this week will be my 'train up' so to speak.
Yesterday- Ran a 3.5 mile road course in 27 minutes. Sucked something fierce as I haven't ran in 5 weeks, plus ya gotta love that Virginia humidity!
Armstrong Pullups Plan- Day 1- 12,7,8,6,5 pullups w/90 second rest intervals
Standing Military Press- 5x95 5x105 5x120
Delt Triad- 3x10 sets of Seated Lateral raises/Front Raises/Shoulder press @ 15 pounds (light weight but killer after the military presses)
Seated Cable Rows- 10x100, 10x120, 10x120