Workout Log

[YOUR BORING LIFE]

Greetings all. Thank you for the checking out this post. I welcome all comments and criticism regarding my workout program and hope to learn a thing or two while i'm here.

Stats:

5'9
165 LBs


Goals: Be able to work harder for longer than the guy next to me. Hoping to pass the MARSOC A&S effortlessly when I am sent to it in about a year.

Strength Day:

11/11/2011:

Deadlift:

8x135
5x185
3x225
1x275
1x315 (Failed first try, got it up the second try without any fuss. I think my issue with this lift is mental since I have injured myself in the past lifting heavy for me without proper form. Need to look into finding a professional S&C coach to critique and correct my form while on leave.)

Dips:

20xBW
8xBW + 45lbs
8xBW + 45lbs
6xBW + 70lbs


Pullups:

8xBW + 25lbs
6xBW + 45lbs
6xBW + 45lbs
3xBW + 70 lbs


1 Arm Dumbbell Snatch:

3x55 LB
3x65 LB
1x75 LB
1x80 LB (failed with my left arm for the second time. Still trying to get this one up with my weak side.)

 

[YOUR BORING LIFE]

11/12/2011

Functional Fitness/Military workout.

3 Tireflips
5 Sledgehammer Swings per Side
5 Burpees
10 Knees to Chest
5 KB Cleans and Press 1 pood
400 M run (slow pace for active recovery)

Repeated this circuit 6 times with little to no rest between exercises. It was fairly difficult and I broke a good sweat, but gritted through it nonetheless. The 400M jog allowed me to catch my breath so I could go straight into flipping the tire again without needing to rest. Next time around i'm going to roll out a bigger tire and add a couple of reps to all the exercises.

 

[NorwegianDJ]

Props for starting a workout log on your first post!

 

[Fuglydude]

what are your goals? bodyfat %? whats your diet like?

 

[YOUR BORING LIFE]

Sup all

Norwegian DJ: Thanks for the support, haha.

Fuglydude:

My goals are primarily to increase my strength/power and conditioning. Aesthetics come in second, but sometimes I do lift for hypertrophy. I'm around 10% BF right now, and would like to drop that down to maybe 7-8% My diet admittedly isn't too great. I'm in a unit that is deployed overseas roughly 75% of the year so sometimes I find myself in ****ty situations where eating healthy and whole foods is a forlorn luxury. When i'm in garrison or stateside I definitely try to eat as Paleo as possible. I generally try to stay away from grains, but when I do I make sure they're whole. Staples of my diet would be grilled chicken breasts, vegetables, fruits, and nuts.


11/14/2011:

I have a CFT (Marine Corps Combat Fitness Test) tomorrow morning so I didn't do some balls to the walls strength or conditioning workout. However, that didn't stop from spending about 30 minutes in the gym to work on my beach muscles with some low weight/high rep ****ery since i'm getting some leave and planning to score some poon very soon.

Dips:

20xBW
8xBW + 45 LB
8xBW + 45 LB
3xBW + 90 LB

DB Bench Press:

12 x 50 LB
10 x 60 LB
10 x 65 LB
8 x 70 LB

Then I went over to one of the cable machines and did some supersetted cable work.

 

[YOUR BORING LIFE]

Tuesday 11/15/2011

Did my CFT today. I got a perfect score according to the Marine Corps standards for my age group. The test consisted of three events:

1/2 Mile Sprint which I ran in 2:36

Ammo Can Liftts - 101 lifts in 2 minutes. The ammo can weighs about 35 lbs.

Maneuver Under Fire - Sort of like an obstacle course that's supposed to imitate the anerobic demands of combat. Completed the course in 2:14

11/16/2011

Last day in the gym until I head back to the states, so I tried to make it a good one

Dips:

15xBW
9xBW + 45 lbs
9xBW + 45 lbs
5xBW + 90 lbs

Pullups:

10xBW + 25 lbs
7xBW + 45 lbs
7xBW + 45 lbs
4xBW + 70 lbs


Push Press:

5x95 lbs
5x115 lbs
3x135 lbs
2x145 lbs

36" Box Jumps

8xBW
8xBW + 10 lbs
8xBW + 20 lbs
5xBW + 40 lbs

Planks:

1x90 seconds front plank
1x60 seconds side plank, rotate each side

Windshield Wipers:

1x30

 

[Fuglydude]

BEAST MODE! That's actually a really good 800 m time!

Man your work outs remind me a lot of mine back in the day when I was training for strength/explosiveness. Personal record is 10 reps on pull ups w/ 90 lbs around my waist and 4 reps w/ 145 lbs around my waist on dips. I've done 32" box jumps w/ a 60 lb dumbell in each hand... but just for one rep.

 

[ProDJ26]

@Fugly - thats impressive

OP you should post some vids so we can see your form. Nothing wrong with getting a professional but why pay money if you don't have to