Gonna get that Warhawk status

D

davidjr74

0
Good thing I have 8 months to prepare- right now I couldn't do all liberator:

Liberator- 2 mile run in 16:45 min, 1.5 mile run in 11:47 min, Push-ups 45, situps 50, pull-ups 0

Thunderbolt- 2 mile run in 14:15 min, 1.5 mile run in 8:55 min, Push-ups 62, situps 70, pull-ups 4

Warhawk- 2 mile run in 13:30 min, 1.5 mile run in 8:08 min, Push-ups 75, situps 80, pull-ups 10

My starting stats:
Pushups- 31
Chinups- 4
2 mile run- gonna guess 19-20 minutes

How I plan to accomplish my goals:
Quit my job at Subway and join the cross country team. The track team also gets to use the weight room and I could use that really bad.

Since I'm in the DEP (Delayed Entry Program) my job at Subway is useless.

I just wanna be full time training. I saved up about $200.
 
Good luck pal! I actually fantasized about doing that after reading this post.

Yeah I fantasize about this stuff....whatever.
 
Nobody said:
Good luck pal! I actually fantasized about doing that after reading this post.

Yeah I fantasize about this stuff....whatever.
Click to expand...

Thanks- well I decided not to quit my job- I talked to my manger about my situation and she says just whenever I need to call out just do it 2 days prior- so that works out for me. I still like money alot. I can still join track as well; I'll have to see if I could just work weekends.

I'm following the 100 pushups challenge. I'm starting on week 3. After the pushups I'll then do situps and chinups. On the other days I'll run. Sunday will be my rest day.



Monday (1 minute rest)
Set 1: 14 pushups
Set 2: 18 pushups
Set 3: 14 pushups
Set 4: 14 pushups
Set 5: max (at least 20)

Wednesday (1.5 minute rest)
Set 1: 20 pushups
Set 2: 25 pushups
Set 3: 15 pushups
Set 4: 15 pushups
Set 5: max (at least 25)

Friday (2 minute rest)
Set 1: 22 pushups
Set 2: 30 pushups
Set 3: 20 puhsups
Set 4: 20 pushups
Set 5: max (at least 28)
 
Now that is a goal bud!!! good luck. Like Nobody, I fantasize being able to run 2 miles in under 14 minutes but can't. Once you get there, you will be one up on me!!!
 
Week 3/ Column 3/ Day 1 (look at website in 1st post to see what I'm talking about)

Pushups
Set 1: 14
Set 2: 18
Set 3: 14
Set 4: 6 fail

Some Chinups didn't keep track.

Looks like I'm gonna have to redue this workout on Thursday. It was really difficult.
 
Week 3/ Column 3/ Day 1

Pushups
Set 1: 14
Set 2: 18
Set 3: 14
Set 4: 8 fail

Well I increased by 2 so I'll keep with the program while its working...
 
This Morning:

I did 10 pushups with my hands pointed out
and 10 pushups with my hands pointed in
and 3 regular pushups.

I did all this in 1 set this morning. Had work today- will workout later at a friends house and will edit this post.

Saturday January 17, 2009

Hack Squat
155x5
155x5
155x5
185x5
185x5
185x5
205x5
205x2

Chinups
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 3
bodyweight x 2

Shrugs
185x10
185x7 (damn legs/grip could no longer hold bar)

Pushups
Inverted Pushups Variation x 10
Diamond Variation with 25 pound plate x 10
Regular pushups x 2 (had sudden leg cramp and stopped lmao)
Regular pushups x 10

Notes
-I'm finding that Hack Squats are a really good variation to Squats and there alot safer. I could see how these squats could also simutaneously help my deadlift.
-Chinups are going good. I only have to get to 10 for Warhawk Status. If I can't increase my chinups by 5 in 8 months then weight lifting isn't for me lol
-Not gonna do that pushup program- it has flaws. So I'm gonna start doing pushups and pushup variations + pushups with weights on my back. I think thse are better.

Diet
Morning- Chicken, 1 scoop protein shake w/milk
Before workout- Chicken, vitamin pill, 1 scoop protein shake w/milk
After workout- Turkey, 1 scoop protein shake

The protein shake is actually a weight gainer (though I'm not trying to gain weight) its the only quick protein I have available at the moment. I have yet to do any Cardio outside- I have frostbite on my face and arm and I'm trying to keep myself inside as much as possible and heal it.
 
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I meant you could the train the BW exercises a lot more. You can run everyday, do multiple sets of pushups a day, chins, etc.
 
LeiYunFat said:
I meant you could the train the BW exercises a lot more. You can run everyday, do multiple sets of pushups a day, chins, etc.
Click to expand...

Haven't ran yet- I have frostbite on my face and arm and I'm trying to stay in as much as possible because of it.

Bad News- I'm really sick today- I'm probably gonna call off work Monday and Tuesday. Good News- my back feels like it had a really good workout- Those hack squat/chinup ups/ and shrugs did the trick.
 
jmanjman47 said:
Haven't ran yet- I have frostbite on my face and arm and I'm trying to stay in as much as possible because of it.

Bad News- I'm really sick today- I'm probably gonna call off work Monday and Tuesday. Good News- my back feels like it had a really good workout- Those hack squat/chinup ups/ and shrugs did the trick.
Click to expand...

wow...it was that cold down there? yikes...
 
Still sick and haven't worked out in 4 days. Also missed school today and haven't been at my job in a week.

A friend of mine on the track team said I can expect to lose tons of weight running 6 times a week. I already think 6'1 180 pounds is skinny for me.

This kid eats like a monster too. At lunch he will drink 2 cokes, eat 2 lunches and buy snacks. But he looks skinny as a pole.

During track I guess if I just eat lots of protein, keep my carbs up to run and stay on a clean diet I can expect to get a pretty low bodyfat.
 
I maxed on my bench press today- my old max is 205; I attempted 210 and got about half way before it came crashing down.

I seem to have a weak point in the middle on my bench press- and I somewhat notice it when I am doing my pushups as well.

Does anybody know what part of the muscle was used in the midway of the bench press?

edit: made thread
http://training.fitness.com/weight-training/thinking-about-resetting-bench-press-38366.html

Forgot how much I loved Bench Press wanna get that up!!! I wanna get 225 for the first time.
 
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So I finnally set myself a workout:

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Legs/Shoulders/Abs
Thursday: Rest
Friday: Chest/Triceps
(Sat/Sun no access to weights so I will rest)

and then the following monday I'll start with back/biceps the next day will be legs/shoulders/abs etc etc and so on.

in this every muscle will be hit at least once a week and one group will be hit twice.

I'm doing this to optimize my workouts and hit certain muscle groups hard- and since track is coming up in March: I won't be able to hit my entire body on one day as that will overtax the heck outta me.

So todays workout was Chest/Triceps

Bench Press
117x10
117x10
117x6

Incline Dumbbell Bench Press
30'sx10
30'sx10
30'sx2 (finished off with 15's)

Close Grip Bench Press
95x8
95x8

Skull Crushers
45x10
45x10
45x10

Notes
-I reset my Bench Press to a lower weight and I'm gonna perfect my technique and use a tempo
-Adding in dumbbells to hit my chest more since its only getting hit 1/2 a week now. Plus I need the dumbbell work since I haven't done it in a while
-My triceps are easily my week point so I put in some work for them today.

Post workout- 2 cups of milk, 2 scoops of protein
 
This workout is from 2 days ago:

Back/Biceps

Rows
95x10
95x10
95x11

Deadlifts
185x10
185x10
185x10

Shrugs
155x10
155x10
155x10

Chinups
3
3

Bicep Curls
forgot; but I do remember I fixed my form with no cheat and I got my arms in closer so I couldn't use as much leverage- I think I was using 35 for 3x10 but not sure.

Notes
-Back still a bit sore so thats good for only working a muscle 1-2 times a week.
-Legs/Shoulders are up next.
 
Was suppose to do legs as well but my Hamstrings are dead from the deadlifting- Next time I have access to weights is Monday however.

Shoulders

Military Press
45x15
85x5
100x5
100x5
100x5

DB Military Press
30's x 8
30's x 8
30's x 8

SUPERSET

Rear Delt Flys
10's x 10
10's x 10
10's x 10

Front Lat Raises
10's x 10
10's x 10
10's x 10

Rotator Cuff Rotation
8's x 8
8's x 8

NOTES
-Pretty Good shoulder workout- I need my shoulders strengthened even more so my bench press goes up ;) Me and a friend are racing to see who gets to 225 first so I got some motivation
-Legs are up next
-Thinking of buying treadmill- right now too expensive so I'm looking through cragislist at the moment.
 
Wednesday

I decided to go to 5x5 for the Chest. I set the weight back like I said I was going to. I set it back to 122 pounds and every week I'm gonna add 5 pounds. By setting the weight back, although easy at first, I'm gonna perfect my technique along the way. I looked at alot of programs and when someone plateaus this is usually the recommendation to set the weight back- there must be a reason so thats what I'm gonna do. Example: Madcows 5x5

Also my right rotator cuff is a little messed up from a boxing fight- don't know how messed up but not sure so its also good that I don't go too heavy on it as well.

Chest/Triceps

Bench Press
45x10 warmup
95x15 warmup
122x5
122x5
122x5
122x5
122x5

Incline Dumbbell Press
30's x 10
30's x 10
30's x 15

Skull Crushers
45x10
45x10
45x10
45x10

Pushups
2x15
2x15

Notes
Bench Press 5x5 method should work again- I have a gut feeling
-Progress ALOT on the Incline Dumbbell Press; unfortentely 30's is the highest dumbbells my friend has so I guess I'm just gonna be adding more sets for a while
-Skull Crushers I put down the weight and did an extra set of 10. Gonna do 4x10 for triceps because I'm gonna experiment with more volume for that weak part of my body
-Can't forget pushups- There will be no Bench Pressing in Basic Training unfortentely ;(

Post-Workout
2 scoops of protein with 24 oz of milk

Diet
-missed breakfast- my fault though
-School Lunch
-Post Workout
-Later I will probably eat chicken or whatever is in the fridge
-No more subs at my job- Gonna take the $5 I spend every time I work and buy a gallon of milk. Plus I get a discount ;)
 
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