fpr
03-13-2008, 09:20 PM
Decided to start one of these because I've been slacking the past few weeks.
Goals: Currently Strength and Power
However... once I join the AF ROTC, this coming Fall ('08), I will have to focus more on endurance and stamina. When this time gets closer I'll switch over to a Crossfit routine.
Journal Start Stats: BW: 213lbs @ approx 15% body fat
About me: 22 year old male, Sophomore in college.
Where do I see myself in 3 years? Having completed my Bachelor's Degree and be an officer in the US AF.
Unsure of my lifting goals, but would much rather concentrate on a PL'ing/Strength routine than a bodybuilding type. As of today I have been lifting for 8 months... I wouldn't call it hardcore or 100% dedicated lifting though.
Current Routine: Bill Starr's 5x5 -- first session today 3/13/08
------------------------------------
March 13, 2008
------------------------------------
Squat
135 lbs x 5 reps
185 x 5
225 x 5
245 x 5
255 x 5
Note: I hope to get some videos up soon, but for the most part, I believe these are all ATF or at the very least parallel. Biggest problem I've noticed, is that I feel like I use my left leg more than my right when squatting. This could be because of a strain in my right hip, it has gotten much better as time has passed.
Bench
Bar (45 lbs) x 10 reps
135 x 5
155 x 5
185 x 5
205 x 5
210 x 5
Barbell Row
Bar (45 lbs) x 10 reps
65 x 5
85 x 5
105 x 5
120 x 5
135 x 5
Note: I think these were at 90 degrees, as instructed. Anyone know of some good-form youtube videos for barbell rows?
Weighted Situps
***At my gym the sit-up boards can be adjusted so that you have more of a decline by hooking them onto one of three rods. The top one is probably a 50 degree decline, Mid-level one probably about 35, and the lowest at maybe a 20 degree decline.***
MID-LEVEL Decline
25 reps +25lbs
20 reps +25lbs
LOWEST-LEVEL DECLINE
25 reps + 10lbs
25 reps + 10lbs
Note: Situps definitely a weak-point
***Gym doesn't have anything (machine or equipment -- at least I think) to do weighted hypers on, any suggestions on an alternate exercise? Keep in mind, at this point my energy is pretty low from doing all of the above.
So I did the "Hamtractor" (a machine) instead.... 210 lbs x 15 reps x 2 sets.
Diet: too crappy to post right now, goal is to have a decent meal plan by Monday, eating out is also burning a hole in my pocket... when I do eat out it's usually "healthy" food, Boston Market, etc.
Goals: Currently Strength and Power
However... once I join the AF ROTC, this coming Fall ('08), I will have to focus more on endurance and stamina. When this time gets closer I'll switch over to a Crossfit routine.
Journal Start Stats: BW: 213lbs @ approx 15% body fat
About me: 22 year old male, Sophomore in college.
Where do I see myself in 3 years? Having completed my Bachelor's Degree and be an officer in the US AF.
Unsure of my lifting goals, but would much rather concentrate on a PL'ing/Strength routine than a bodybuilding type. As of today I have been lifting for 8 months... I wouldn't call it hardcore or 100% dedicated lifting though.
Current Routine: Bill Starr's 5x5 -- first session today 3/13/08
------------------------------------
March 13, 2008
------------------------------------
Squat
135 lbs x 5 reps
185 x 5
225 x 5
245 x 5
255 x 5
Note: I hope to get some videos up soon, but for the most part, I believe these are all ATF or at the very least parallel. Biggest problem I've noticed, is that I feel like I use my left leg more than my right when squatting. This could be because of a strain in my right hip, it has gotten much better as time has passed.
Bench
Bar (45 lbs) x 10 reps
135 x 5
155 x 5
185 x 5
205 x 5
210 x 5
Barbell Row
Bar (45 lbs) x 10 reps
65 x 5
85 x 5
105 x 5
120 x 5
135 x 5
Note: I think these were at 90 degrees, as instructed. Anyone know of some good-form youtube videos for barbell rows?
Weighted Situps
***At my gym the sit-up boards can be adjusted so that you have more of a decline by hooking them onto one of three rods. The top one is probably a 50 degree decline, Mid-level one probably about 35, and the lowest at maybe a 20 degree decline.***
MID-LEVEL Decline
25 reps +25lbs
20 reps +25lbs
LOWEST-LEVEL DECLINE
25 reps + 10lbs
25 reps + 10lbs
Note: Situps definitely a weak-point
***Gym doesn't have anything (machine or equipment -- at least I think) to do weighted hypers on, any suggestions on an alternate exercise? Keep in mind, at this point my energy is pretty low from doing all of the above.
So I did the "Hamtractor" (a machine) instead.... 210 lbs x 15 reps x 2 sets.
Diet: too crappy to post right now, goal is to have a decent meal plan by Monday, eating out is also burning a hole in my pocket... when I do eat out it's usually "healthy" food, Boston Market, etc.