Along the way there…

WHAT ARE THE ODDS!?!?

 I took an APFT (Army Physica Fitness Test for the non-military types out there) this morning. 

Now, prior to leaving my last statiopn, our brilliant PT instructor (not here to drop dimes) put us on a plan that literally consisted of pushups, situps, scissor kicks and a 3-5 mi run 5 days a week.  No varriation  (variety is the spice of bad!) for For 12 weeks straight!

Needless to say, all my scores dropped as in, I was running my 2 miles coming in around 15 mins!  (that’s bad for me BTW)

Fast forward….

Since I’ve been in Germany, I’ve done NO cardio, all weights (I know, I know…).  I knew my score would not be great having fallen off the bandwagon, working out irregularly and eating crap until a few weeks ago.  What I did not expect was a 13:08 on my run

you read it right.

wtf!?!?!?

Pushups and situps dropped but my run (the thing I’ve not been working on…) improved.

Correct me if I’m wrong guys, but aren’t we supposed to improve with training?

Anyhow…my weeks been alright but I adjusted my program (slightly) based on today’s test.  BTW: it was a 277 out of 300.  Not bad by any means but before I fell off, I was maxing it.     Add that to the list of short term goals!

MON:   CHEST AND TRICEPS

            Flat Bench press, Incline Bench press, Decline Bench Press, DB Flyes, DB Pullover
            Close-hand Bench press
            Abs: Janda situp/cardio 3-5 mi tempo run
 

TUES:   BACK AND BICEPS
            Deadlift, T-bar row, Lat pulldown, Straight-arm lat pulldown, Good morning
            Barbell curl
           
WED:   DISTANCE RUN  (5+ mi)

THURS:   LEGS

            Squat, Barbell Lunge, Romanian deadlift, Seated calf raise
           
 

FRI:   SHOULDERS

          Seated overhead BB press, Arnold press, I-Y-T’s, Seated lateral raise, DB shrug, external rc rotation
           Abs: Cable crunch, weighted leg raise/Cardio interval training (track)
 

Well, that’s all I got for today…..Take it easy!

-Dave

Not much to note today.  I’ve been strickly monitoring calorie intake and making sure to eat before bed and pre-workout (these adjustments made a HUGE difference last year in Iraq)

 Think I screwed up recording my weight though…took it on 2 separate scales at the gym, 147.5 is the most accurate current reading.

 I’ve been recording my workouts manually in a book so, unless something stellar happened, I’m just gonna give an ‘over-all’

Deads, T-bar rows, Straight arm and regular lat pull-downs and Good mornings for back.  BB curls and Hammer curls for Bi’s.  Nothing too impressive.  Moderate energy level.

Not much else goin on out this way.  Later,

Dave

What’s worse than looking at the workout journal and realizing you’re pushing sissy weight?  Doing it for the second time!!!!

Ok, I make no exuses for having backslid and I know everyone’s got to start somewhere but damn!  I managed to find said somewhere twice! 

The only real advantage I have is knowing what has worked best for me in the past.  I know that when I built chest day around benches and focused on shorter more intense workouts I saw the best improvement so, that’s where I’ll start know.

I also need to remember to eat pre-workout….my energy levels were suckin today too.  anyhow, if I get time later I’ll copy today’s workout onto the blog

 Later!

-Dave

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Ok, so
 The new plan is as follows:
Mon: chest/Tri’s
Flat bench, Incline bench, Decline bench, Cable crossover, DB pullover, Narrow grip bench
 
Tues: Back/Bi’s
Deadlift, T-bar row, Pulldown, Good morning, BB curl
 

Thurs:  Legs

            Squat, RDL’s, Seated calf raise, Leg press
 

Fri:  Shoulders

            Overhead BB press, Arnold press, I-Y-T’s, Seated lateral raise, External db rotation
 

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I may adjust fire slightly after the first week but based on what I learned last year, this looks like a good place to start.  I don’t get onlie as mush as I used to but I will try and keep this updated.

-Dave