My Log: Muscle and Endurance

Bigger Stronger Leaner Beginners
1 
    A little background info. I weigh 165, i want to be 180. I am a hard worker.  Never have I sought out to use weights until now, I still have no access to a gym. All the muscle and strength I have gained witch is not much. Would be from working on the Oil rigs, and diamond drilling since I was 17, I am now 19.

I have just started training hard in the last 2 weeks all body weight exercises. as you see below it’s pretty hectic what i try to get down probably not the best thing to kill my body like that. When I get into the army I just applied, I plan on getting onto a weight training routine.

So far my routine consists of Light jog in the morning. 4k uphill and then down. I try to do this every day, some times I will go for longer distances, and I have done up to 8 k so far. I plan on going for 14 k.

I mix these up on a day to day basis always begins with stretching and after all pull ups I stretch my lats.

Static stretching

Pull Ups 1x10 stretch 1x7 stretch 1x5 stretches

Chin ups 2X10 90sec between

Dips 2x40 1x25

Diamond push-up 2x35

Push ups 5x25 90 rest between or less.

Hand stand push ups 2x5 1x3

Squats 1x200 1x50 1x50 minute rest between

Wall seat AS long as my little legs will hold me repeat

Cafe raises on stair case 3x100

Sit Ups 1x100 No stop to to the next

Leg Raises 1x40

Leg Raises and crunch same time 1x40 I like to reach 40 some times the number is lower

Twisting Sit Ups each side 1x40

Horizontal pull ups/Horizontal rows

Wide grip pull ups

Pendulum pull ups

Some times I fill a back pack up for more of a challenge with squats, push ups, pull ups, and chin ups.

Max rep push ups, min rest, max rep, and repeat until complete failure I usually end a work outs with.

I will mix up the push ups and squats with a variation of different types.

One of my favorite is burpies to push up to pull ups

Endurance

Meter sprints, jump rope, quick punching a piece of paper, explosive jumping.

I have been reading allot about different exercises and what to do so never is one day the same as the other would it be better to work a muscle group every day… So one day the the arm, Bicep, triceps, forearms, another day Deltoids, traps, etc… I don’t know if I can really choose a muscle group with just body weight exercises and concentrate on specific muscle group as bodyweight exercises are pretty vast on the muscles they hit in some cases? I guess the answer will be a no and a yes.

Sorry about my grammar bare with me…

Should I post a picture?

2

I don’t know what i was thinking when i asked about not being able to isolate muscle groups with body weight exercises. Of course you will be able to just depends on the exercise you do not all of them will isolate like you will be able to do with weight though but it will still strain the muscle you are aiming for of course depending on the exercise again say for instant Chin ups, with an underhand grip will work the bicep, and gripping muscles,

=forearm but also strain your upper back muscles lats, traps, rhomboids, now if you reverse the grip now you are in a pull up position you will work out your big back muscle Latissimus Dorsi, your biceps and triceps will help you with stabilization but if you widen your grip you will emphasize the lat more. Hmmm, you know how you slowly lose your grip when you do chin ups and after some times your forearms ache would it be best to strengthen your forearms?

I know there is several types of grips your pinching, crushing and griping. I think I will be able to use resistance to train my forearms with those strong rubber bands and a tenis ball, oh also if you hold your arms straight out and make a fist tightly hold and then open your hand real quick you think that will help? Just random blurbs. feel free to rip me a new ass and show me what is right…

3

Today started off with an hour walk. i did not feel in the mood to jog today.

Pull ups 1x8 1x6 2x5 1x4 1x3 30 sec negatives

Chin ups 2x5 2x4 2x30 sec negatives

Hand stand push ups 2x5 2x4 1x3 Hand stand hold 13 sec

I found some 5 pound Db, and did a shoulder work out. Read an article in the mens health, awhile back. Holding the Db
to your side. In one motion bring up the Db up, so your hands are at your pecs. Twist, so now your in a press? push the Db up, bring them down in the same motion, repeat. The other is standing db raises to front, side, down, side up, front, and down that is one rep

5x12

3x10

Push ups 1x73 until failure wait 20 sec and do a couple more push ups until failure.

meal 1
2 eggs
glass of milk
cheese
banana
crassant

meal 2
Smoked oysters
Dried dates
glass milk
peanuts

meal 3
Progies 12
Pork
Glass milk

I will read up on nutrition tonight.

Need to get my sleeping schedule fixed up, don’t wake up until 1:00pm and go to bed at 3, or 4 am in the morning. I have no more sleeping pills that is one thing that drives me out of whack…

4

Lift some weights.

5

You’ll gain more using weights.

Check out Berardi’s articles for nutrition.
There should be heaps of bodyweight exercises and workouts on here. You’ll have to search though.

6

goochadamg, Yes.

Half_Truth, Ah yes. I will invest in a set of Db and see if i can find a bench in the papers for sale. Thanks for the article. Have read Christian Thibaudeau, Nutrition for newbies 1 & 2 lots of useful information.

Hour and half walk

Stretching

Burpes 3x20

1 leg squat 2x6

Squat 1x100

L-sit
Straddle L not with prefect form mind you
turtle

Ball sit ups 3x20

Sit ups 20 pounds behind my neck 2x20

Leg Raises 2x20

Side crunches 2x40

Plank hold

I will type more later i have some qeustions…

7

Meal 1
2 Eggs
1 glass milk
Orange
Bowl mini wheats
Creipe

Meal 2
Apple I did not eat as much as i should of

Meal 3
Ribs
Potatoes
broccoli
glass of milk

Meal 4
Peanut butter
Dried dates

I have qeustion about pull ups wide grip and narrow grip. When i do them i get a poping sound and grinding sound in the shoulder is this a bad thing?

8

[quote]superfly111 wrote:
[…]

I have qeustion about pull ups wide grip and narrow grip. When i do them i get a poping sound and grinding sound in the shoulder is this a bad thing?

[/quote]

It is no ‘good thing’, but i would not worry too much about it as long as you feel no pain or physical discomfort.

Be sure to warm up properly, to not let yourself ‘fall down’ but control your ascend, always keep your shoulders tight into the sockets and try to pull the shoulder blades together at the top of the movement.

9

Petrichor, My grammar makes me laugh to… Thanks for the reply man. I was doing them all wrong this just improved them %99.9 percent they feel good now. I really need to start concentrating on the muscle i am working, it helps a lot.

My off day.

I walk ever day still.

Meal 1
Protein shake
Apple

Meal 2

Can of salmon
Cheese
handfull miniwheats

Meal 3

Salad with vegitables
Bacon
Can of salmon
Can of Smoke oysters

Meals 4

Peanut butter, honey, dried dates, Bran mixed togeather

I am so sore it is crazy. I love the feeling though.

10

I think you have a good base to build from, and your current muscular endurance and fitness will help. This will also be a big plus in the army as you will be doing lots of running, pullups and press ups in the beginning.

A couple of things:
Definitely get your nutrition sorted, keep a food log so you can see how many cals etc you are getting. Try to space your meals evenly every 2-3 hours. Once you are in the military doing basic training you will need as many cals as you can get! So try and get into good eating habits now.

Weights will build muscle mass (providing you are eating enough) but you may find it hard to gain a significant amount initially in the army as a) you’ll be burning off lots of cals with all the running etc and b) you won’t get alot of free time to start with (plus when you do you’ll probably be knackered!)

Others on this forum will be able to talk more about the military side of things than me, but I would say keep working on the running and endurance stuff like press ups for now and learn as much as poss about weights and nutrition on this site.

If you have a while (6-12 months) before joining up then start one of the basic mass building progs like Rippentoes Starting Strength or Waterburys ABBH and build up some.

Maybe post a new thread for some specific advice on army training.

11

Lift and eat/ Thanks so much for helping out man! much respect. With eating, the more i read on nutrition, more knowledge i gain, i start putting it into play. I try to read a couple articles a day or nutrition, and body building. I am reading every thing T-Nation has to offer. With the army training and the physical tests that i have to take I can double if not triple every thing they have set. I am going to start skipping alot more and doing more explosive movements and sprinting i want to get faster i also want to gain muscle but i know that is going to be hard if i am not lifting and burning every thing i am eating i will have to start training with weights when i am done my basic military qualification training. Thanks again for the information…

12

I had trouble eating today. I couldn’t get any thing down, and when i did i felt like pucking…

Meal 1

Bran cereal

Meal 2
Cheese
Kiwi
handful peanuts
glass of milk

Meal 3

Tuna casserole
glass of milk

Meal 4

Sardines

Warm up stretching
hour or more of Sprint running, walking, and joging, with 20 pound bag

Chin ups: 2x10 1x6 1x5

Pull ups: 2x5 1x4 1x2

Push ups: 1x80

Squats: 1x200

Leg raises: 1x40

Sit ups: 1x100

Plank hold

Not feeling very good today.

13

I got so caught up in yesterday i forgot to post.

Ran/jogged 8 k

Leg ups 2x10
Sit ups 2x100
leg raises 1x40 1x34
crunches 2x200

Meal 1

MINI wheats
banana

Snack

Cheese
Kiwi
Bran

Snack
sardine
Glass milk

Meal 2

Bass
vegetables

14

you should join the Marine Corps… just my opinion

15

[quote]superfly111 wrote:
I got so caught up in yesterday i forgot to post.

Ran/jogged 8 k

Leg ups 2x10
Sit ups 2x100
leg raises 1x40 1x34
crunches 2x200

Meal 1

MINI wheats
banana

Snack

Cheese
Kiwi
Bran

Snack
sardine
Glass milk

Meal 2

Bass
vegetables

[/quote]

^You need to be eating more cals than this, esp if you’re going to run 8k or more on a regular basis. Where’s the protein? You def need some at meal 1 to start with, even if its just a shake.

There’s a guy who had a thread on here a while back, did a fair amount of running and managed to add some muscle too…can’t think of his name. I’ll see if I can find the thread later when i have some more time, it might give you some useful tips on how to manage the running with weights and eating enough.

16

USMCGNPer: Dont they only have the marine corps in the states? I was looking into that, but i can’t find any thing in canada. Or is it called some thing else.

Lift and Eat: I will purchase a high calorie protein shake. You are very right i am barely eating enough, i always get hungry! I don’t have enough money to eat, eat, eat though so I will have to purchase the high calorie protein see where that takes me. Thanks for all the help that would be great if you could find that thread.

Today when I was running I only did a 2 K up hill run but i forced my self to go fast and hard. When ended up the top i was sputtering and what not, I walked down the hill for 5 minutes, started to slow jog when my right side just at the end of your rib cage, felt like it was going to explode Was sugering pain. i tryed to jog it off, but it was the most intense pain i have ever felt in my life i have broken my arm and split my hand this could not even compare. would guys know what this would be.

17

Sounds like a stitch

it can be pretty intense, sometimes you can run or walk them off…sometimes not!

18

Yay I found it!

http://www.T-Nation.com/tmagnum/readTopic.do?id=1255264

He actually lost fat first and then built back up, but anyway the thing to look at is about halfway down the 1st page where he lists what he’s eating and how much running and weights he’s doing. Hopefully will give you an idea of the cals needed. He has some updated pics on the 2nd page too.

It’s not ideal to be doing loads of cardio and long weights sessions if you want to add muscle, but if you eat enough and get your recovery in check it can be done to some extent.

Like I said, it wil be difficult for you to build up much whilst doing basic training, but you can build up some before, try and maintain it during basic as much as poss and then start building more mass later when your routine is a bit less hectic.

Oh yeah the protein drink is a great idea, good times would be breakfast, post training and before bed.

19

Lift and Eat, It was a stitch, it was… That was a very helpful link thanks man…
My eating habits really need to change I like his meals. i will take advantage of his thread and incorporate it into what i am eating now. The protein i am going to go buy some tomorrow i have a meeting with the recurting officer tomorrow.

Meal 1
Mini Wheats
Banana
glass of milk

Snack

Cheese
Banana
Glass of milk

Snack

Kiwis
sardines
Noodles

Meal 2
Fettucini Alfredo with sauteed garlic shrimp

Snack
Fettucini Alfredo with sauteed garlic shrimp

Work out

2k Fast run up hill

Push ups 1x70 1x60 1x50 1x20 1x5 2 min rest

20

[quote]superfly111 wrote:
USMCGNPer: Dont they only have the marine corps in the states? I was looking into that, but i can’t find any thing in canada. Or is it called some thing else.
[/quote]

No we don’t have Marines in Canada although that role is sometimes filled by out infantry and special ops people. Canada has a very limited amphibious capability although our Chief of Defense Staff has been talking about buying a “big honkin’ ship” that would give us that capability.

I’m in the Army in Halifax.

Are you in the Army now or just thinking about joining?

Stu