!! V1’s Beat the LOG BOOK Journal !!

[v1hyp]

I’m going to try and start a new journal in here. I’m still working at the same job (work 6 out of 7 days a week 15-17 hrs a day/6-8 on Sat) so you’ll need to work with me here by not giving me a whole lot of Sh*t if I fall behind every now and then. Currently, I’m on week 2 of a 2-way routine. I took a few months way from DC training and back at it now with a renewed vigor. My plan this year was to compete in June so I started my diet mid March and have dropped about 10 pounds so far. However, my prep hasn’t gone as planned, this dam job takes so much of my time that I haven’t been as consistent as I would have hoped to be. So my plans to compete are kind of up in the air for now. I’m sitting at 175lbs as of last Sat weight in. I’m not shredded by any means but have a healthy lean look going on which I think I’m going to try and keep while continuing to grow and who knows maybe I can pull it all together b4 the years out and get a show in. So let’s start off with Sunday work out which was suppose to be B/FA/C/Q &H. I only did Bi’s/FA & Calves due to the fact that I really pushed the running this past Friday (Army PT Test and Saturday a 5k race with my soldiers here on FT Lee) so I was concerned about injuring myself and decided to take it easy.

20120519: (SUN) B1 Wk 2 Workout # 1
Weight: 175lbs (as of 20120518) before re-feed and about 179lbs the Monday after.

Seated Machine Curls (Bi-Isolator): 12-15rp: LT: 130-21 TT: 140-20
Seated DB Hammers: 12-15ss: LT: 30-16 TT: 35-15

Seated Calves: 20-25rp: LT90-25 TT: 100-26
Crunches: 3-sets: 20,20,20=60reps

Oh and if you were wondering, for my PT test I did 65 Push Ups, 66 Sit ups (both w/2min time limit) & a 15:00 min 2 mile run. On Sat: I placed third in my Class 44-49 age group with a 24:35 min 5K.

[v1hyp]

MON: 20120521

No training today just cardio. Did speed work 100 & 300yrd sprints along with morning PT. Having my weight down some really helps the knees out (less pain)!!

[v1hyp]

TUE: 22 May 12 (A1) WK 2
No Weight
No Cardio

Smith Incline: 12-15rp: LT:215-17 TT: 220-17 (Plus a Static Hold)

Seated Machine Shoulder Presses: 15-20rp: LT: 150-24 TT: 160-24
DB Sides: WM: LT: 25-25 TT: 30-17

Tricep Press Downs: 20-25rp: 80-26 TT: 85-26

Seated (V-Grip) Front Pull downs: 15-20: LT:105-22 TT:120-21
Seated Cable Rows: 8-10: 150-10 & 10-12: 135-12
Machine Pullovers: WM: LT:96-23 TT: 100:22

Workout went well today! Lower back got hurt a few weeks back and is about 95% healed which reflects the jump in the pull downs (Still going very strict on the back movements). Got off early today (630pm) but ended up having to come back into work after the gym to pick up a soldier that had to go to the hospital. Didn’t make it home till about midnight and back up by 0330 for a brand new day!

[v1hyp]

WED: 23 May 12
No Weight
No Training

AM cardio today was a Trail run. We ran through the woods for about 30 min at a nice mod-pace.

[v1hyp]

Thur 24 May 12: B2/WK2
Weight: 175lbs
No Cardio

Barbell Curls: 12-15rp: LT: 95-17 TT: 100-16
DB Pin Wheels: 10-12ss: LT:35-10 TT:35-13
Standing Calf Raises: 15-20rp: LT:120-25 TT: 130-31
Seated Leg Curls: 15-20rp: LT: 120-25 TT: 135-30
Smith Sissy Hacks: 8-10ss: 135-8 10-12: 105-12
Leg Ext: WM: 35-23 (slow with a hold at the top)

Nice work out today. Tried Smith Sissy Hacks for the first time really felt it.

******
Fri: 25 May 12

I took the soldiers and the family to Bush Gardens today. Walked around for about 5 hrs (Cardio Time)) and had a great time. I moved my reefed day to Friday due the Bush Gardens trip. All in all, had a great day.

******

Sat: 26 May 12

No training
No Cardio

I took a group of soldiers to a local cemetery to place US Flags on the graves of veteran soldiers. The rest of the day was spent hanging out with the family and eating.

******

Sun: 27 May 12 A2/WK3
Weight: 181.5 (after reefed)
Cardio: None

Smith Flat Bench: 12-15rp: LT:245-16 TT:250-17
Smith BNP: 12-15: LT: 145-17 TT: 150-17
Dips: 3 sets: BW: 48 (BW) Once I hit 75 reps I’ll start adding weight again.
Cable Pull Downs: 15-20rp: LT: 90-28 TT: 100-28
Rev Grip BOR: 8-10rp: LT: 155-10 TT: 160-10 10-12: LT: 135-10 TT: 135-12
Machine Pullovers: WM LT: 100-23 TT: 108-22
Leg Raises: 3x12 each.

[breck]

Good work man. You may not be show ready, but you area at least lean and feeling good I assume. you can grow or get leaner from here, nice place to be.

[v1hyp]

Good work man. You may not be show ready, but you area at least lean and feeling good I assume. you can grow or get leaner from here, nice place to be.

Thanks Breck,

Yeah I feel yua on the being lean and feeling good part. It’s nice to be at this level. You can take the shirt off or hit the local pool and feel half way decent about how yua feel & look. Not that I'm having any issues with my self esteem or anything. It’s just nice to have that winter layer gone and some abs & veins showing. Also, cardio a whole lot easier on the knees as well! I'll try and get some pics up on here sometime soon.

[slide]

Great to see you back around posting up the journal. Sounds like all is going well. I havent been down to Busch Gardens in a couple years...we normally hit Kings Dominion about two to three times per year. I love the water park @ Busch Gardens..thats alot of fun.

-slide

[v1hyp]

Thanks Slide. Going to try and keep this thing current. Yeah, had a good time at BG. I Used my once a year free military pass to get in.

[Sammich]

did you beat the log book yet

[v1hyp]

did you beat the log book yet

I'm heading to EL Paso at the end of the year and I see were only 681 miles away from each other, I smell a workout together!!! Then you can take me out and help me pick out my first pair of real cowboy boots!!!!

[homonunculus]

did you beat the log book yet

I'm heading to EL Paso at the end of the year and I see were only 681 miles away from each other, I smell a workout together!!! Then you can take me out and help me pick out my first pair of real cowboy boots!!!!

(I take that as a "No..." LOL)

-S

[v1hyp]

Beating the book is a continual work in progress! Just like life.

[v1hyp]

Did 30min on the treadmill when I got up today. Spending the rest of the day prepping my food for the week and hanging with the family. We may go and finally see the Avengers movie. The lines should be pretty small now.

[v1hyp]

TUE: 29 May 12: B3
Weight: 180lbs (Post reefed)
Cardio: None

Spider Curls: 15-20: TT: 80-17
Gorilla Curls: 10-12ss: TT:50-13
Leg Press Calfs: (One Set 5 count @ Bottom) 12-15: 180-13
DB Leg Curls: 15-20: TT: 45-21
Leg Press : 8-10ss: TT: 500-10
Paramount Hack Squat: (WM) TT: 30-21 (New exercise)
Crunches: LT: 3sets 21,21,18 TT: 21,21,21

Overall ok workout. The WM for legs was Paramount Hacks which as you can se, I’m weak as shit on. This really hits the quads with little to no direct impact on the lower back. I’m going to work hard on getting my strength up on this one.

WED: 30 May 12:
Weight: 177lbs (Post Refeed)
Cardio: 20min (am) on the treadmill.

I had a meeting early today so I was pressed for time. I only had time for about 20 min around 3:30 am. I will try to get some more in later today.