29 Jan 2018
Squat
165lb 5 reps
185lb 5 reps
205lb 5+ reps (8)
185lb 5 reps
165lb 5 reps
Bench
135lb 5 reps
155lb 5 reps
175lb 5+ reps (9)
155lb 5 reps
135lb 5 reps
DB Row 4x8 60lb
Dip 4x10
Chin ups 3x10 (need to do 3 more sets. Will do when i return from school)
Still been going at it, been out of town due to a death of a close friend so I’ve been restricted to calisthenics and a make shift db…
since Feb3 to now…
50 pull ups
100 push ups
100 bw squats
100 side laterals
After talking it over with loved ones, this will be my last semester in college for now. I’m putting it on the back burner so I can seek sponsorship for police academy. I have the CJBAT and TABE next week. Working on arranging a physical so I can take the physical tests. I’ll stick to calisthenics on the weekdays and weightlifting on the weekends at least until I pass those tests. I’m not worried about passing, I’m fairly confident I’ll pass easily but no reason to take a chance
1 Like
10 Feb 2018
Squat
worked up to 3 sets of 5 for 225lb
then dropped for 4 sets of 10 at 155
Goblet squat 4x10 w/ 50lb db (first time ever doing goblets)
Walking lunges 4x10 w/ 45lb EZ Bar on shoulders
Laying leg curl 3x10 each leg individually
Standding calf raise 5x10
Back extensions 3x15 w/ 10lb plate @ 45 degrees
11 Feb 2018
DB Row 6x6 75lb
OH Press 5x3 135lb (hit 4 reps, 4 reps, 3 reps on last 3 sets)
Lat pull down (wide grip) 3x12
Lat pull down (close grip/supinated) 4x10
DB Incline Press 3x10 50lb
High leverage row 4x8 45lb
Dip 4x15 (15,15,13,12)
Shoulder shocker x2 (25lb plate, 10lb db, 5lb db)
Chest fly dropset x2
12 Feb 2018
50 Pull ups
100 push ups
100 bw squats
100 side laterals with low weight
will come back on later to record cardio and abs
07-17-18
Been awhile. Still going at it, just find it hard to record work outs here due to inconvenience but will try to get it going again.
AM Session
15 minutes of light jogging
5x5 pull ups
5x10 push ups
5x20 crunches
Shadow boxing w basic combos. 3 min on 30 sec off x5
PM session
5x5 slow strict pull ups immediately followed by 5x10 goblet squats w/45lb
5x5 DB Bench 70lb
5x5 DB Row 80lb
Dip 4x10
Face pull 4x10
07-18-18
REST DAY
Ab blitz:Each movement done to failure w proper form, immediately followed by next movement
Hanging leg raise, russian twists, weighted crunch.
2 sets
Swim for 15 minutes nonstop
07-21-28
Lat pulldown 4x10
Row 4x8
Machine press 3x15
Dip 3x15
100 lunges
100 pushups
Note: Got to gym later than I should have
07-22-18
Pull up to failure. W no rest, push up to failure. 3x different variation each set
100 laterals
100 pull aparts
Swimming 2 laps followed immediately by farmers carry. Filled 10 gallon gas tank w water. In one hand, walk around pool twice. Switch hands and walk around twice again. As many rounds as possible in 15 minutes
07-23-18
Chest fly 3x20 (pre-exhausting chest)
Machine press 4x10
Lat pulldown 4x10
Dip 3x12
Row 3x12
Curl 3x15
30 minute run
100 pull aparts
100 laterals
Ab blitz. Series of three exercises followed by each other each to failure. x3
08-01-18
Just returned from camping trip. Hiked a lot, didn’t eat enough, and got bit by a lot of bugs. Had fun though and it was my girl’s first time camping so I was happy to show her the ropes
Gym membership expired. Taking the month off from weights to work on calisthenics, fitness, and rehab. If anyone has a program THAT’D be awesome. I’ll probably make a post.
30 min jog
Max pull ups test in a row: 10 (last 2 were cheat reps)
Max push up test in a row: 45ish…give or take one or two. Lost count