Well I’m back (posting) in this log again. I decided to nut up and will be doing the IPA VA State Championships in May. 220 junior amateur. All I want to take away from this first meet is a 1000 total (at least) and some experience on the platform. I have 2 more cycles before the meet, I just pr’d in the DL last week with 405/235 bench- squat has been an elusive bitch.
Mon 8 Mar 10
DL
245x5
275x5
315x5
225x10/10/10/7 (my weakass beginnings of BBB)
Hanging Leg Raises: 5x15
Back extensions: 5x15
Hammer Curls
Alt Curls
Tricep Extensions
Wed 10 Mar 10
Bench
135x5
160x5
185x10
205x6 -I did another top set because I was feeling strong
DB Bench: 8/6/7 @ 65 lbs.
Incline BB Bench: 10/7 @ 105 lbs.
DB Rows: worked up to 100x15
Incline Curls: 3x10 @ 35 lbs.
Facepulls: 5x15 @ 25 lbs
Sat 13 Mar 10
2 miles of hills
3x10 Stationary Lunges @ bw
Mon 15 Mar 10
Deadlift
255x3
295x3
335x5
200x5x10
5 sets of pullups- (6/5/4/3/3)- Gotta work on this
Alt DB Curls- 3x10 @ 35
Pinwheel Curls- 2x10 @ 40
Wed 17 Mar 10
5 Minute warmup on C2 Rower
Bench: 145x3, 170x3, 190x7
DB Bench: 5x10 @ 60 lbs.
DB Row: warmed up to 15x105 lbs.
Incline Smith Bench: 10/8/7 @ 115 lbs.
Yates Rows: 10x135, 8x185
Facepulls: 5x25 @ 50 lbs.
Reverse Grip Lat Pulldown: 7x12 @ 90 lbs.
PJR Pullovers: 10/8 w/25 lb. plates on the EZ-Curl Bar
I plan on beginning a cut of sorts to shed some bodyfat gained over the past 3 months. This will go into effect starting next monday. I plan on using the program outlined in Cosgrove’s “The Last 10 Pounds” article. My cardio routine will consist of a 15-minute barbell complex/15 minutes of intervals/15 minutes of steady state (adding 5 minutes each week for 4 weeks). I will also be doing 45-60 minutes of extra NEPA along with weekly runs.
I will switch from the generic scrambled eggs in the mess hall to egg whites. The planned meal outline looks like this:
Meal 1: 8 egg whites/ 1 cup oatmeal w/cinnamon
Meal 2: 2 egg whites with chicken on romaine lettuce
Meal 3: some sort of protein and some carbs pre workout from the mess hall
Meal 4: protein shake during my workouts
Meal 5: sweet potato and canned tuna/chicken post workout
Meal 6: meat (usually grilled chicken patties/tilapia/hamburger patties/roasted chicken) salad
ARMS DAY! ~ My arms are lagging body part so I have opted to add a pure bodybuilding day of shoulders/bis/tris to my training.
Thursday Mar 18 10
Seated DB Press: 12x30/35/40/45
Seated DB Front Raises: 3x12 @ 20 lbs.
Seated DB Lateral Raises: 3x12 @ 20 lbs.
Lateral Raise Machine: 7x12 @ 50 lbs.
Alternating DB Curls: 12x25, 3x12 @ 30 lbs.
Machine Preacher Curls: 12x30, 12x35, 12x40
EZ-Bar Curls: 7x12 w/10 lb. plates
CGB: 12x45, 12x95, 10x110
Diamond Pushups: 12,10
OH Cable Extensions: 7x12 @ 55 lbs.
Wrist Curls: 7x12 @ 15 lbs.
SICK PUMP
Friday Mar 19 10
Squats: 185x5, 215x5, 240x5
Good Mornings: 3x10 @ 135 lbs.
Leg Press: 10x90, 10x180, 10x270,10x360 (I am only counting the weight of the plates)
Saturday Mar 20 10
Running technique seminar
4X400- 1:34, 1:37, 1:41, 1:54
After several hours of skills and drills work as well as some chalk talk I did another 2x400 at 1:40 and 1:37, but the time my feet spent on the ground compared to in the air decreased. I took alot away from the seminar.
Monday 22 Mar 10
Military Press: 95x5, 115x5, 125x6
Pullups: 6/6/3/4/5
Dips: 10/8/6/5/5
DB Shoulder Press: 5x10 @n 40 lbs.
15 minutes on the bike
Wednesday 24 Mar 10
222.6 lbs. this morning
2 x 1200 meters @ 6:30 (Hamstrings still tight from the running seminar on Saturday)
Bench Press: Bar x 10, 135x5, 160x5, 185x3, 205x5
Pullups: 5/4/4/3/3
Dips: 6/4/4
DB Rows: 2 warm up sets to 15x110
Incline DB Press: 10/10/10/7 @ 60 lbs.
Thursday 25 Mar 10
1.5 Mile run in boots and utes
O-Course work
Friday 26 Mar 10
Squats: 200x3, 225x3, 255x5
3x10 @ 155
Hack Squat Machine: 5x90, 3x180
Alt DB Curls: 20 RP @ 45 lbs.
Rev Cable Curls: 20 SS @ 30 lbs.
Pinwheel Curls: 20 SS @ 35 lbs.
Saturday 27 Mar 10
A.M.- 1.5 Miles in Boots and Utes w/ random physical task stations interspersed throughout
P.M.- 50 pound Dufflebag- 30 yards down and back X 5, 40 yards walking lunges w/ duffle on the back, 40 yards throwing the bag, 40 yards throwing the bag backwards, 1 minute clean/press/OH squat, 120 yard walk with duffle held above shoulders (kind of like a really high zercher)
Sunday 28 Mar 10
Military Press: 105x3, 125x3, 135x4
Pullups: 6/4/5/4/4
DB Shoulder Press: 45 lbs. RP x 22
PJRs: 20 RP x EZ Bar 25lbs.
DC Shoulder Raise Machine: 25x70 lbs./ 10 partials/ 30 second static hold
Monday 29 Mar 10
Deadlift: 275x3, 315x3, 345x6
Ez Bar Drag Curls: 25 RP @ w/25 lbs. plates
Reverse Cable Curls: 20 SS @ 35 lbs.
Pinwheels: 25 SS @ 35 lbs.
Wednesday 31 Mar 10
Benchpress: 155x5, 175x5, 195x6
Pullups: 7/6/5/5/3
Dips: 8/7/5
Incline DB Bench: 20 RP @ 50 lbs.
PJR: 24 RP @ EZBar 25 lbs. plates
Shoulder Raise Machine: 25x75 lbs./10 partials/30 second static hold
Saturday 03 APR 10
Squats: 135x5, 215x5, 240x3, 270x3
Alt. DB Curls w/ Supination Trick: 22 RP @ 35 lbs.
Reverse Cable Curls: 20 SS @ 41 lbs.
Pinwheels: 25 SS @ 40 lbs.