Moving North of Vag

Friday:

Squats: 135 x 7 (Warmup), 185 x 5, 215 x 5, 240 x 5
Pullups: 5 x 5
Close Grip Bench: 6 x 10 @ 105 lbs.
Various Cable Pressdowns
Canadian Cannons

No intervals/Complexes/Steady State. Felt pretty ‘empty’ from the lower carbs and cardio shit this week. I ate a whole pizza post workout. I had 2 scoops of leucine on 1 piece though. That makes it more anabolic, right?

Sunday:

Military Press: 105 lbs. x 5, 120 lbs. x 3, 135 lbs. x 3
Military Press: 5x10 @ 75 lbs. (The BBB accessory)
Delt Triad: (Side/Front Raises/Shoulder Press SS)3 x 15 @ 20 lbs.
Reverse Pec Deck: 3 x 15 @ 100 lbs.

Monday:

Pullups: 10,10,7,5,5
Deadlift: 135 lbs. x 10, 245 lbs. x 5, 280 lbs. x 3, 315 lbs. x 3
Rack Pulls: 135 lbs. x 10, 225 lbs. x 10
Shrugs: 135 lbs. x 15, 225 lbs. x 20, 315 lbs. x 10

30 minutes walking on the treadmill

Wednesday:

It was raining all day today, so I couldn’t get out to run. I figured it’s ok, as I got an insane knot in my back from mondays work.

Morning:

44 lb. Kettle Bell workout: (3 rounds, 30 seconds rest between sets, 90 seconds between rounds)

Double KB Clean and Pushpress x 7
Double KB Row x 8
One Arm Windmill x 5
Double KB Front Squat x 5
H2H Swings x 12

Evening:

Pullups: 1,2,3,4,5,6,4,3
Benchpress: Bar x 10, 135 lbs. x 5, 155 lbs. x 5, 175 lbs. x 3, 195 lbs. x 5 (PR)
CGB: 5 X 10 @ 115 lbs.
Seated Dip Machine (thing): 2 x 10 @ 180 lbs., 3 x 10 @ 230 lbs.
Delt Triad: (Seated Lateral/Front Raises/Shoulder Press SS) 3 x 15 @ 20 lbs.

This is the vag forum right? Oh wait, now i get it…

[quote]VonStinkle wrote:
This is the vag forum right? Oh wait, now i get it…[/quote]

?

Morning: 3 mile walk

Evening: 3 mile walk
Pullups: 3 x 5 outboard, 3 x 5 inboard, 3 x 5 outboard

Friday:

Pullups: 9 x 5
Canadian Cannons

Sunday:

Military Press: 55 lbs. x 5, 75 lbs. x 5, 95 lbs. x 5

[quote]VonStinkle wrote:
This is the vag forum right? Oh wait, now i get it…[/quote]

This guy was trolling my fucking training log too. I’m currently aspiring for a commission in the Marines as well.

Someone earlier mentioned a CFT. That is a Combat Fitness Test. 800 Meter sprint followed by a 30 lb. ammo can lift followed by a combat course. The combat course involves running around obstacles with ammo cans, throwing a fake grenade into a circle, some other “real world” stuff. Makes WAY more sense than the PFT in my opinion. Just started by the Marines a year ago, I think. Experiencing it is pretty terrible, haha

Looks like you’re slowing down, or you’re just not logging your shit down.

What I found is that when training specifically for the PFT, I quickly lost focus. I wasn’t getting stronger or bigger, so I wasn’t that in to it. My PFT was OK, only because I could get out 16 pull-ups and a 21:48 run time. My crunches were horrible (FUCK THOSE THINGS!)

Armstrong is amazing, though, if you stick with it. I was able to go from 6 max pull-ups with terrible form to 16 with great form in a matter of 6 weeks!

Change of plans, if anyone is reading this. I have decided to go the Navy OCS route, as I have determined the Navy will get me where I want to go latter in life.

Also, this week was move in back at school, so that’s why I haven’t been posting daily. Will be back soon!

Mil Press- 95 x 5, 110 x 5, 125 x 5
Delt Triad- 3x10 Side/Front raise supersets with 20 lbs.

back in the saddle again

new wave for the 5/3/1 gonna start fresh

Jogged 2 miles
Military Press- 95x5, 105x5, 115x5
Deadlift- 185x5, 215x5, 240x5
Dips- 3x10
Leg Raises- 5x15

5 minutes on the bike to warmup
Benchpress- 135x5, 155x5, 175x5
DB Bench- 50x15,12,8,6
DB Row- 5x10 @ 50
Leg Press- 5x15 @ 200 lbs
Leg Curls- 5x10 @ 70 lbs
5 Minute cooldown on bike

Monday

Shoulder Press- 100x5, 115x5, 125x7
Lat pulldown- 5x10
Hanging leg raises- 5x15
Side/Front Raises- 3x15

[quote]TheBigV wrote:
VonStinkle wrote:
This is the vag forum right? Oh wait, now i get it…

This guy was trolling my fucking training log too. I’m currently aspiring for a commission in the Marines as well.

Someone earlier mentioned a CFT. That is a Combat Fitness Test. 800 Meter sprint followed by a 30 lb. ammo can lift followed by a combat course. The combat course involves running around obstacles with ammo cans, throwing a fake grenade into a circle, some other “real world” stuff. Makes WAY more sense than the PFT in my opinion. Just started by the Marines a year ago, I think. Experiencing it is pretty terrible, haha

Looks like you’re slowing down, or you’re just not logging your shit down.

What I found is that when training specifically for the PFT, I quickly lost focus. I wasn’t getting stronger or bigger, so I wasn’t that in to it. My PFT was OK, only because I could get out 16 pull-ups and a 21:48 run time. My crunches were horrible (FUCK THOSE THINGS!)

Armstrong is amazing, though, if you stick with it. I was able to go from 6 max pull-ups with terrible form to 16 with great form in a matter of 6 weeks![/quote]

Good luck to both you and Theriza. When training for a USMC commission, I would prepare yourself more for your MOS rather than how “big” you want to be. For example, if you’re wanting to lead a platoon in the grunts you would aspire for more endurance and mental toughness rather than being big and strong. I’ve trained with plenty of muscular guys that become heat casualties in the jungle. I’ve also been trained by 60+ sub 5 foot Negrito’s in the PI who hump from ridgeline to ridgeline and “smoked” all of us 20 something’s (I ran a sub 15:15 3 mile back then)

In summary, guys who can hump through jungles, deserts (pick your terrain) don’t look like Arnold. Sorry, it’s only glamorous in movies.

Wednesday 25 Nov 09

Deadlift: 200x3, 225x3, 255x7 (new rep max)
Hanging Leg Raises: 5x15
Leg Press: 5x15@200

I am currently focusing on the leg press, as my left quad is substantially weaker than the right. Several years of squats has exacerbated this issue, so I hope to bring the left up to par and then continue with squats, most likely within 2 to 3 cycles of this 5/3/1.

Friday 27 Nov 09

Benchpress: 145x3, 165x3, 185x4
DB Bench: 5x15 @ 50
DB Row: 5x10 @ 50
Hanging Leg Raises: 5x15

@Nvrtoolate

I have decided not to go the USMC or Navy route. The Army is my new goal. I will take all your advice on board though, as it is golden. I am not trying to look like Arnold per se, only trying to get as strong as possible without impacting my running/conditioning.

[quote]Therizza wrote:
Friday 27 Nov 09

Benchpress: 145x3, 165x3, 185x4
DB Bench: 5x15 @ 50
DB Row: 5x10 @ 50
Hanging Leg Raises: 5x15

@Nvrtoolate

I have decided not to go the USMC or Navy route. The Army is my new goal. I will take all your advice on board though, as it is golden. I am not trying to look like Arnold per se, only trying to get as strong as possible without impacting my running/conditioning. [/quote]

Which MOS?

[quote]NvrTooLate wrote:
Therizza wrote:
Friday 27 Nov 09

Benchpress: 145x3, 165x3, 185x4
DB Bench: 5x15 @ 50
DB Row: 5x10 @ 50
Hanging Leg Raises: 5x15

@Nvrtoolate

I have decided not to go the USMC or Navy route. The Army is my new goal. I will take all your advice on board though, as it is golden. I am not trying to look like Arnold per se, only trying to get as strong as possible without impacting my running/conditioning.

Which MOS?[/quote]

Infantry/Combat Engineers/Military Police are my top 3

Monday 30 Nov 09

Military Press: 105x5, 120x3, 135x4
Lat Pulldowns: 3x15 @ 140, 2x15 @ 120
Seated DB Shoulder Press: 5x15 @ 35
Hanging Leg Raises: 5x15
Lateral/Front Raise SS: 3x15
Single Leg Press: 5x15 alternating legs