bench press
55kgs - 8
60kgs - 6
65kgs - 3
70kgs - 2
75kgs - 2
80kgs - fail
dips
10kgs - 6
10kgs - 6
15kgs - 4
20kgs - 2
bw slow - 6
military press
50kgs - 4
50kgs - 4
55kgs - 2
front & side raises
10kgs - 10
12.5kgs - 6
15kgs - 3
Yesterdays log
Deadlifts
100kgs - 6
110kgs - 3
120kgs - 3
130kgs - 2
140kgs - 2
150kgs - 1
Think deadlift is higher due mostly to olympic weights higher off the floor.
Barbell row
60kgs - 8
65kgs - 6
70kgs - 4
Chinups
10kgs - 5
10kgs - 3
bw - 6
weaker due to wider pullup bar
barbell curl
35kgs - 10
35kgs - 8
35kgs - 6
Pulldown palms inwards
60kgs - 10
65kgs - 7
70kgs - 6
Following. Not liking how far ahead your Deadlift is >:(
Maybe you should follow more of a BB routine…Looks like you need more sets of more exercises.
yesterdays workout
Morning - Squadded 5 mile run 2x100m hill race sprints in the middle. Decent pace.
Evening
Full squats
60kgs - 5
70kgs - 5
80kgs - 12
85kgs - 3
Front squats
60kgs - 6
60kgs - 6
60kgs - 6
Pistol squats
10kgs - 10 each leg
15kgs - 6 each leg
20kgs - 3 right, 1 left
bw - 6 each leg
[quote]strangemeadow wrote:
Maybe you should follow more of a BB routine…Looks like you need more sets of more exercises.[/quote]
I have to work as well with my troop. So have to be careful not to overdo it or I will
look like a beefer.
benchpress
60kgs - 6
65kgs - 5
70kgs - 3
75kgs - 2
80kgs - 2
85kgs - fail
dumbbell press
26kgs - 8
32kgs - 6
34kgs - 2
Flyes
16kgs - 10
18kgs - 8
20kgs - 6
22kgs - 3
Dips on bars
10kgs - 8
10kgs - 6
10kgs - 5
tricep extension
15kgs - 10
17.5kgs - 10
20kgs - 6
22.5kgs - 5
Military press
45kgs - 3
40kgs - 3
40kgs - 4
Bit weak today and other workout, but happy with results else where. Shoulders
and lats must be getting zapped.
Lateral & side raise
10kgs - 10
12kgs - 8
14kgs - 6
Found out earlier in the week that I am away on ship for 2 months in and around the mediterranean, on
standby for sierra leone, in case anything kicks off.
Also in February if we are back, I am off to Norway for arctic warfare training.
If you lads can help provide me good alternatives to weights I would really appreciate it. Especially
for norway.
Yesterdays
Deadlift
110kgs - 6
120kgs - 4
130kgs - 3
140kgs - 2
150kgs - 1
130kgs - 6
BB row
65kgs - 8
70kgs - 6
75kgs - 4
60kgs - 6
Chins
10kg - 3
10kg - 2
bw - 3
Pulldown,palms inwards
65kgs - 8
70kgs - 6
75kgs - 5
concentration curl
16kgs - 8 each arm
18kgs - 4 each arm
16kgs - 5 right, 6 left
Yesterday. Kettlebell circuit along with sprints.
Deploying into the field for two days. Next weight training Friday.
Yesterday, annual test.
1.5 mile troop run in boots
1.5 mile best effort - 8.53
Deadlift
110kgs - 12
120kgs - 6
130kgs - 3
140kgs - 2
150kgs - 1
160kgs - not full stretch at top
150kgs - 2
BB row
65kgs - 10
70kgs - 8
72.5kgs - 5
Chins
bw - 6
bw - 6
bw - 4 + 2 cheating
All good reps, pause at top and slow to bottom
Pulldown,palms inwards
65kgs - 8
70kgs - 6
75kgs - 5
concentration curl
16kgs - 6 each arm
18kgs - 6 each arm
20kgs - 4 each arm
Chinups slow reps
bw - 3
[quote]Lionheartxxi wrote:
Yesterday, annual test.
1.5 mile troop run in boots
1.5 mile best effort - 8.53[/quote]
I could smash that time right now mate 
haha just messing with you, your deadlift is going up a lot faster than mine, nice training.
[quote]Lionheartxxi wrote:
Found out earlier in the week that I am away on ship for 2 months in and around the mediterranean, on
standby for sierra leone, in case anything kicks off.
Also in February if we are back, I am off to Norway for arctic warfare training.
If you lads can help provide me good alternatives to weights I would really appreciate it. Especially
for norway. [/quote]
Are you able to take anything with you - IE dumbbells or a heavy kettlebell? That would be ideal.
If not, just try and find heavy random implements to train with while you are away on duty…
Walk up stairs carrying heavy sacks/packs. Do deadlifts by tying two rope handles around something heavy. Do pushups with weight on your back. Etc. There’s always a way to challenge your body.
Hell, I know a dude who used to perform squats in prison with guys on his shoulders haha. Surely you can find a spare rocket launcher or something.
Also do loads of chin ups off anything you can hang from.
Also, and I may be misreading you here… but don’t be afraid to eat big and gain weight. Heavier does not have to equal slower. I’m much faster now at 94kgs than I was at 75kgs. Eat clean, lift hard, train explosively, do your running…
If I was a marine or soldier of any kind I’d want to be a huge motherfucker who can tear heads off when my gun jams. But, I do watch a lot of bad action films.
Good luck man!
tonight
wide pushups with elbows out
ladders - 10 down to 1
clapping pushups elbows out
20 then 10 normal
15 then 10 normal
8 then 10 normal
4 then 6 normal
pullups
bw - 6
bw - 6
chinups
bw - 6
good steady reps
[quote]panzerfaust wrote:
[quote]Lionheartxxi wrote:
Found out earlier in the week that I am away on ship for 2 months in and around the mediterranean, on
standby for sierra leone, in case anything kicks off.
Also in February if we are back, I am off to Norway for arctic warfare training.
If you lads can help provide me good alternatives to weights I would really appreciate it. Especially
for norway. [/quote]
Are you able to take anything with you - IE dumbbells or a heavy kettlebell? That would be ideal.
If not, just try and find heavy random implements to train with while you are away on duty…
Walk up stairs carrying heavy sacks/packs. Do deadlifts by tying two rope handles around something heavy. Do pushups with weight on your back. Etc. There’s always a way to challenge your body.
Hell, I know a dude who used to perform squats in prison with guys on his shoulders haha. Surely you can find a spare rocket launcher or something.
Also do loads of chin ups off anything you can hang from.
Also, and I may be misreading you here… but don’t be afraid to eat big and gain weight. Heavier does not have to equal slower. I’m much faster now at 94kgs than I was at 75kgs. Eat clean, lift hard, train explosively, do your running…
If I was a marine or soldier of any kind I’d want to be a huge motherfucker who can tear heads off when my gun jams. But, I do watch a lot of bad action films.
Good luck man![/quote]
Your right, just deal the cards your dealt to the best of your ability. Supposedly there are weights aboard, enough to do deadlifts. Doing mountain training with the Albanians along the way, training with french as well, not sure what we are doing with them.
[quote]Jaice wrote:
[quote]Lionheartxxi wrote:
Yesterday, annual test.
1.5 mile troop run in boots
1.5 mile best effort - 8.53[/quote]
I could smash that time right now mate haha just messing with you, your deadlift is going up a lot faster than mine, nice training.
[/quote]
Stop gobbing off and pass your commando tests
pushups - 20
dumbell press - 26kgs - 8
pushups - 20
dumbell press - 26kgs - 6
pushups - 15
dumbell press - 26kgs - 3
pushups - 15
dumbell press - 24kgs - 6
pushups - 13
dumbell press - 24kgs - 3
flyes
12kgs - 10
18kgs - 4
12kgs - 8
12kgs - 6
machine chest press
30kgs - 10
35kgs - 8
40kgs - 5
dips
bw - 6
bw - 8
bw - 7
tricep extension
17.5kgs - 8
20kgs - 8
22.5kgs - 5
22.5kgs - 4
dumbell shoulder press
12kgs - 10
12kgs - 8
12kgs - 5
side and front lateral raise
10kgs - 10
12kgs - 8
14kgs - 7
2 mile run - 12:40 - took it easy as got 45lbs plus sa80, 8 mile load carry
in 1hour and 30mins on Thursday.
Yesterday combat fitness test
8 miles - 45lbs, plus sa80, squadded load carry - 1 hour 45 mins
Ridiculously easy.
3 mile run - hill run for 1 mile.