Wednesday 5/21
Cardio and conditioning, pretty light, I have a new philosophy on what my strength training goals are. I want to get as much muscle as i can before the Summer, I will not get ridiculously big of course, but I have reasoning.
JROTC has a PT team, and evry year they compete in the Raider challenge with is a state wide thing and it's pretty much track and field for JROTC. The Army PT test, a timed one-rope bridge, a 1 mile litter carry run, land navigation and first aid tests, and a 3 mile team run are all competitions in this event. I want to get big and put on muscle and start training for this competition a little after Summer starts, because I will be holding Summer PT sessions. Once I start training for the competition I will have 1 day a week of maintenance lifting and basic strength training. This would be a sample of what my workout would be during the Summer.
day 1- 5k run sets of push-ups, sit-ups, and pull-ups
day 2- max effort push-up, pull-up and sit-ups, variations of them and conditioning
day 3- 2 mile timed run
day 4- 8 mile rucksack march under a 12 minute mile
day 5- rest
day 6- weight lifting
day 7- rest
in the meanwhile I will be following the Stronglifts.com 5x5 routine, with some extra exercises at the end, this it what it will look like.
workout A
Bench press 5x5
Squat 5x5
BOR 5x5
Dips 3xfailure
optional
preacher/ dumbbell curls
rear delt flyes
elevated push-ups
workout B
Squat 5x5
Overhead press 5x5
deadlift 1x5
pull-ups 3x failure
optional
weighted lunges
jumping squats/ box jumps
leg extensions
calf raises
I'll hopefully put on some muscle and put away some of this belly fat I have. I really do want to look good over the Summer too for teh chicks at teh beach. That's why I'm doing curls, I don't care what people say. I'm going to document my progress, with some before and after pictures
I'm pretty scrawny and could do with some toning, so here I go with my new set of goals.
