So long story short i joined the army as infantry and got unfit, fat and lacking alot of motivation… Hopefully logging my workouts on here will change that!
My main goal is to get under 10% body fat (im currently on 21%)
ill do this as fast as possible until i get to 10 pullups, 30 pushups, 20 dips
Then an ab circuit for about 5minutes then i work my way back down for a total of 105 pullups, 330 pushups and 220 dips.
Tuesday: Chest - 4x6 Floor Press
3x8 DB press
2x15 Cable flys
10min ab circuit
Wednesday: Legs endurance 1x20 squat
Circuit x 5 - Farmers walk (as far as possible with 2x20litre water jerries)
50meter sprint
50meters walking lunges
1minute body weight squats
On all days i also do an hour PT session with my section it is usually either a run, pack march or pool session.
Diet is pretty bad aswell at the moment due to not having a kitchen or even a fridge should only be for the next couple of weeks then ill have a kitchen and the diet will be back on track…
Made it through the upperbody circuit this afternoon in 39 minutes and then did a 2.4km webbing run (approx 15kg) in 11.30 so not a bad day looking forward to hitting the gym tomorrow will be the first time ive had access to a gym in some time
This morning did not go to plan due to an overcrowded gym i was unable to get the workout i had planned done!
Chest: 6x4 Benchpress 70kg
3x8 Incline DB press 25kg
Gym got to busy and I got sick of waiting for equipment so will do some more this afternoon.
Breakfast was high protein muesli and had 2 tins of tuna post workout
yesterday did a sprint circuit in the morning then gym in the arvo for a back workout:
deadlift 4x6 70kg
db rows 3x8 25kg
supported seated row 3x10 100kg
today was a 2.4km run in the morning and a mac push up test I got 73 but was incredibly sore from the last few days so going to get more next time, I did shoulders this afternoon: push press 4x6 40kg
seated front raises 3x10 10kg
cable side raises 3x12 5kg
No internet this week so just what i can remember doing this week:
Monday consisted of a 12km run up heartbreak hill in 1hr5m then 5 pullups and 15 pushups every minute for 20 min total of 100 pullups 250 pushups
Tuesday: pool/bodyweight circuit in the morning then moved house in afternoon…
Wednesday: 3.2km webbing(7kg) run in 15.58 and tireflips nonstop for 30min afternoon chest workout - Bench press 4x6 70kg, DB floor press 3x10 27.5kg, Cable fly’s 12.5kg, pushups 2xMax
Thursday: Game of rugby in the morning afternoon was back - Deadlift 4x3 100kg, Lat pulldown 3x12 50kg, Pullups 2x Max (each set involved max reps of overhand wide grip, overhand close grip, underhand wide grip, underhand close grip.
Friday: Upper body circuit - 1 pullup 3 pushups 2 dips - 2 pullups 6 pushups 2 dips… - 10 pullups 30 pushups 20 dips then back down
Sunday i was bored so trained shoulders and triceps cant remember what i did but was a great workout!!!
Monday: 13.2km run in 1h20min then pullup/pushup cicuit total of 100 pullups and 200 pushups
Tuesday: sprint circuit in the morning, chest in the afternoon - Decline bench 4x6 90kg, DB press 3x8 30kg,
Cable fly’s 2x12 22.5 kg, Chest press (machine) 4x8 55kg, pushups 4xMax
Wednesday: Legs - Squats 4x6 90kg, Reverse DB lunges 3x8 27.5kg, Straight leg deadlift 3x8 70kg, bodyweight squat/lunge cicuit 10min no breaks as many as possible.
Friday: Back/Bi’s - Weighted pullups 3x10 10kg, seated row 4x8 55kg, Lat pulldown 2x max dropsets starting at 60kg working down to 30kg, supported curls 4x6 40kg, Seated Incline DB curls 3x10 7.5kg, 20min Ab circuit