HKR-Chief’s Body Blog

Over the next 5 weeks we should see a pretty good improvement on my fat reduction. The results came out for who was selected for advancement to Chief Petty Officer (CPO). CPO in the Navy is E-7, same as what Gunny Sergeant in the Marine Corps is, and Sergeant First Class in the Army. Navy is the only branch that does this "special" training for personnel advanced to E7. This means that we are going to be training them, and with that training comes Physical Training (PT). We are going to be doing PT 3 days a week. This PT usually consists of stretching, basic calisthenics such as jumping jacks, push ups, crunches, scissor kicks, etc…, and finally running. The PT sessions will get tougher as we go. When I went through this process as a Chief Selectee, I went from 160 to 150, but then, I didn’t eat too well. They kept me pretty busy and I missed some meals and I had a LOT less sleep.

During this process, I’m going too plan my weight sessions around the PT days so I’m not expending all my energy at 0530 and then trying to lift weights later. This should amount to 4 Weight training days and 3 Cardio days per week. I might actually make my plan 3 and 3 just to give myself a day off. If I don’t I might burn out too quickly.

Yesterday was my second weight training day. My soreness from my chest/triceps workout was down enough so I went in and hit back and biceps. It was a pretty good workout. I had a good pump for the rest of the day. I did a warmup set for my back on lat pull-downs. After that I did 3X Lat pull-downs behind the head, 3x Lat Pull-downs to the chest, 3X sitting rows (palms together, and 3X rows with palms down. I followed that up with arms. I did 3X e-z bar curls, 2X standing alternating DB curls, 2X sitting isolated DB curls, and 2X incline alternating DB curls. My arms felt pretty weak, as this was the first biceps workout in a long time. Hopefully, I’ll gain some muscle with this and start using bigger weights soon. I sure felt like a weakling doing ez bar curls with 30 pounds and struggling to get 7 reps in. For all my exercises, I tried to use weights that would give me 6-8 reps at failure. After by arms, I decided to go ahead and give my traps a little workout as well, so I did a couple sets of Standing Dumbbell Upright Rows. After that I did a quick hit on the abs using some Cable Crunches.

I think I’ll be doing plenty of ab toning exercises on my cardio (PT) days, so I’m going to use weighted ab exercises on my weight days. The workout was pretty good. I took some pictures last night so I’ll try to post them tonight, as I can’t access the forum or image gallery from work. I’m definitely feeling the workout today. My arms are tight and my back, shoulders, and traps are a little sore as well.

As far as nutrition goes, I’m trying to get enough of what my body needs but it’s aweful hard to do, especially with only having access to 3 meals a day. Yesterday I managed to take in approximately 166g protein, 368g carbs, and 26g fat. with that, I’m just barely meeting 1g protein per pound of body weight. If I don’t gain any size with this intake rate, I’m going to have to figure out how to kick it up a notch. The foods I’m eating are relatively clean foods. I don’t eat fried foods unless fried chicken is the only good protein source available. I’ve had one "dessert" type of food in the past week and that was a small slice of pumpkin pie. Doesn’t that count as a vegetable? I’m reading a lot about the different types of carbs, Hihg vs. Low glycemic and when to eat them. I’m trying to dial in when to eat what foods. I’m slowly getting there and before long, it will all be routine.

I think tomorrow will be a recovery day to recover from my first back/bicep workout. Plus, I have to go "outside the wire" tomorrow so that would interfere with my training anyway. I’ll resume on Tuesday with a PT session and on Wednesday with a leg workout. Actually, if I feel my chest is up to it, I might do chest and tris and include some leg with it. We’ll see. Until my next post, have a good one.

This entry was posted on Saturday, August 11th, 2007 at 11:25 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.