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skyjumper
06-20-2004, 08:21 AM
Mon 6/14
BB Bench: 12x135, 8x185, 6x225, 2x245, 3x245, 6x225, 8x185
DB Flyes (flat): 12x30, 10x35, 8x40
BB Curls: 12x45, 10x65, 8x75, 6x85
BB Military Press: 12x45, 10x65, 8x85, 6x95, 8x65
TBar Row: 12x45, 10x70, 6x90, 8x45
Overhead Tricep w/DBs single-arm: 12x15, 10x20, 8x25, 6x30, 10x20


Tues 6/15
20 Minute Run (20 min aerobic solution)

Wed 6/16
Squats: 12x135, 8x225, 6x315, 8x225
Stiff Leg DL: 12x95, 8x135, 6x185, 8x135
Donkey Calves: 12x130, 10x150, 8x170, 6x200
Abs: Decline Crunches: 12 (no wt), 10 (10lbs), 8 (25), 12 (5)

Thurs 6/17
20 Minute Aerobic Solution (Elyptical Machine)

Friday 6/18
Pushups (40/20/20/20/20) 1-2 min rest

Saturday 6/19
20 MAS Run


Comments are appreciated!

skyjumper
06-20-2004, 08:44 AM
Diet, Wed 6/19 (this is where I really could use some help with accountability)

Meal 1: Protein Shake
Meal 2: Chicken Salad (w/extra chicken)
Meal 3: Protein Bar (Detour)
Meal 4: Protein Shake w/10g creatine (post workout)
Meal 5: 10-piece Chicken McNugget (McDonald's)
Meal 6: Light Popcorn and a Coors Light at the house after work (also shared a couple of oreos with my little girl-gulp!)

Focused70
06-20-2004, 11:00 AM
Without knowing much about you (I mean, you could be a genetic freak like Will or Chase), I'd say to ditch the fast food and beer, and get some real food.

More veg and fruit couldn't hurt either.

Nice workout. Have some :spam:

Stash

skyjumper
06-20-2004, 01:45 PM
Definitely not a freak, just busy and sometimes weak when it comes to diet. Figured the white meat in the McNuggets was not too bad. The one beer is about 100 calories and about 10 carbs I think, but yeah I know, it needs to go.

Maybe I'll try to work in second Chicken or Tuna salad.

Thanks for the comments. I don't get the spam joke, sorry.

skyjumper
06-20-2004, 01:57 PM
Today:
Squats: 12x135,10x225,8x315,6x335,10x225
Leg Extensions (single leg): 12x25, 12x35, 12x25
Lying Leg Curls (single leg): 12x25, 10x35
Seated Calves: 12x25, 10x45, 8x70, 8x90, 6x140
Seated Ab Curl Machine: 12x50, 10x80, 8x95, 8 x 50

Saint Patrick
06-20-2004, 03:47 PM
Journal Spamming is a time-honored tradition here at WBB.

Nice Squats.

WillKuenzel
06-21-2004, 01:34 AM
:spam:

Have you been to a skyjumpers camp? I went to 2 camps a few years back when I was still vaulting.

What are your current goals?

skyjumper
06-21-2004, 01:19 PM
HomeYield,

Skyjumper is my nickname from high school, I was really a high jumper (6'8"). I wasn't that good at the pole vault, but I like Stacy Draglia.

My current goals are to reduce my bodyfat from where I am now (about 19%) to under 15%. I am 6' and weigh about 220. I want to retain as much muscle as possible and increase leg size and upper body strength.

Right now I bench 280, want to get that up over 300.
I want to be able to squat 6 x 385 with good form.

Thanks

skyjumper
06-23-2004, 02:00 PM
6/21 rest
6/22 Run on the treadmill, working up to 7:30 minute mile, with a few short sprints at the end.

dissipate
06-24-2004, 07:09 PM
High jumper! Sweet! Did you do long jump and triple jump too?

skyjumper
06-29-2004, 05:50 PM
High jumper! Sweet! Did you do long jump and triple jump too?

I trained on the triple jump my frosh year in college, but never competed. In college all I did was high jump.

skyjumper
06-29-2004, 05:58 PM
6/23 rest
6/24 Pushups (50/20/20/20/20), Bicep curls, military press, o/h tricep extensions
6/25 20 MAS Elyptical Machine
6/26 Legs (squats 8x225, 6x315, 4x335, 8x225), stiff-legged deads, donkey calves, leg curls
6/27 20 Minute Aerobic Solution Run outside
6/28 Upper Body (barbell bench worked up to 3x245, 5x245, 2x265 plus tris, bis, back and shoulders)
6/29 24 minute run on treadmill working up to 7:30 mile finishing with sprint intervals

skyjumper
07-02-2004, 08:28 PM
6/30 Leg press (12x90, 10x180, 8x270, 6x360, 4x450)
Squats (12x135, 10x225, 8x315, 10x225)
Donkey Calves, Leg Curls, Leg Extensions, Weighted Ab Crunches

pruneman
07-02-2004, 10:39 PM
definately getting those sessions in there sky. keep up the good work mang.

skyjumper
07-03-2004, 08:59 PM
Thanks prune.

7/1 Rest
7/2 20 minute run finishing with sprints

Coke
07-03-2004, 09:20 PM
Your journal is off to a great start! - :thumbup: ...keep this up and you will reach the sky indeed.

skyjumper
07-04-2004, 05:43 PM
Thanks Cocoa. My composition hasn't changed to much, although I have gained a few pounds (I'm on creatine, 10g day). I am about 224 right now, but no change in bf reading.

Looking in the mirror, I see the abs starting to show some def. I feel I'm on the right track.

7/3 Pushups (50/20/20/20); Bicep curls, O/H tris, military presses, I wasn't able to get to the gym so I used my home stuff.

skyjumper
07-05-2004, 01:52 AM
7/4 24 minute run finishing with sprints, which felt the best in a while.

skyjumper
07-17-2004, 06:40 AM
7/5 Leg PressSquats/Stiff Leg Deads/Donkey Calves/Leg Curls, Extensions, Abs
7/6 Long Run (Pentagon to Lincoln Memorial and back) Moderate Pace there, sprint/walk intervals coming back, 60 minutes total.

7/7 - 7/15 Camping trip to Florida. Kept up workouts by doing Pushups, Swimming and using a Universal Weight Machine in the KOA rec room. When I got back I weighed two pounds less and decreased BF by .2 percent.

7/16 Squats/Donkey Calves/Leg Press/Stiff Leg Deads/Leg Curls/Leg Extensions/Abs

dissipate
07-17-2004, 07:27 AM
nice job losing BF during the camping trip :p

skyjumper
07-17-2004, 09:40 AM
nice job losing BF during the camping trip :p

Thanks, avoiding roasted marshamallows from my kids was a new form of "resistance training"

skyjumper
07-19-2004, 05:37 AM
7/18 Long Run (Pentagon to Lincoln Memorial and back) Moderate Pace there, sprint/walk intervals coming back, 60 minutes total.

Very, very scenic run (a lot of tourists out and about)

My legs were still tight from a great leg workout on 7/16, I almost didnt' run because I hate to jeapordize the recovery process, but I think 48 hours should be enough.

dissipate
07-19-2004, 07:46 AM
avoiding roasted marshamallows from my kids was a new form of "resistance training lol :D

skyjumper
07-27-2004, 07:20 PM
7/19 Rest

7/20 Dumbell Incline Press, Flat Flyes, Military Press, Dumbell Curls. Tried Narrow-grip bench for tris for the first time. Felt great and I was sore in the right place, lower tris. Will add more weight next time.

7/21 Rest

7/22 Ran to the Lincoln Memorial again from the Pentagon. Felt the best yet, got there in 2 min faster than my last run, and the sprints on the way back felt great.

7/23 Great Leg Workout! Heavy on the Squats, Leg Press, Donkey Calves and Stiff Legged Deadlifts + Ab decline crunces w/weight

skyjumper
07-27-2004, 07:24 PM
7/24 Fasted for 24 hours with my wife (no workout)

7/25 25 minute run, finishing with great 100m sprints

7/26 Rest

7/27 Dumbell Incline Flyes, Military Press (DB), Barbell Curls, Narrow-grip bench (worked up to 95 lbs, next time it will be 105 at least), T-Bar Rows


Since 1 July: From 225 to 220 lbs, BF has dropped 1% to about 18%.

dissipate
07-28-2004, 07:51 AM
grats on dropping 1% fat!!! :)

skyjumper
08-05-2004, 09:05 PM
Thanks Diss!

7/29 Rest

8/1 15 min HIIT (jogging warm up, 8 x 100m sprints)

8/2 Pushups (40/30/20/20), DB Biceps, DB Mil Press, O/H Triceps, Single arm rows

8/3 12 min HIIT (jog 1 min, run fast 1 min)

8/4 Flat Bench (worked up to 245x6,255x3x2), Mil Press, BB Curls, TBar Rows, O/H Tris

8/5 15 min HIIT

8/6 Legs, including 20 rep squats (135x12, 225x8,315x6,225x8,135x20) first time doing 20 rep, was great! Stiff leg deads, calve raises, abs

skyjumper
08-24-2004, 12:56 PM
Took an Army Physical Fitness test on 8/18. 66 pushups, 71 situps and a 17:30 2 mile. The run was slow, but I am carrying a lot more mass than I used to at close to 225 lbs.

Now it's back to focusing on the weights and muscle growth.

8/21 7 min HIIT (running in place)
8/22 Incline BB Bench, Shoulder Raises, Bicep Curls, Tricep Extensions

skyjumper
12-20-2005, 07:50 AM
I've continued the workouts, just for some reason lost track of this log. I think I lost my bookmark when we changed computers at work. Been doing a personal log though.

Broke a toe in 3/05 and stayed on crutches for 6 weeks.

Ran the Army Ten Miler in early October (very slow but no walking)

Army PT test 11/05: 66 PU (allowed 2 min, stopped at max score after a little over 1 min); 71 (ditto, but took 1 min 45 sec); 16:07 2 mile run (big improvement over last year!)

My biggest lifting accomplishment over the last year: 300lb bench in 7/05. Finally!

12/19 workout: Flat BB Bench (8x135, 10x225, 1x275), Barbell Curls (8x95, 3x105), Seated Row, Side Lateral Raises, Overhead Tricep Ext w/dumbells.

Current weight = 223. Need to check BF.