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1/23/05
So I have browsed these forums for A LONG TIME and have kept my journal in a notebook. I finally decided I would keep a journal on here, so that I could send some of my training friends across the country here to see what I do on a daily basis.
So a little backround info on myself... Im 18, 6'2.5", 198@9am. My body fat using 7 site calipers is approx 8.9%. Below is the site I use:
http://www.linear-software.com/online.html
Anyways, I am a brown belt in both Shuri-ryu Karate and Shinto Yoshin-ryu Jiu-Jitsu. I also take gymnastics. I have been accepted into the Air Force Academy, so that means no roid/GH, not that I would consider taking them till I am 21+. I will be starting cardio once it gets warm enough to run outside seeing as I will be running a lot at AFA and at a high altitude. PAE (Physical Aptitude Exam) is one of the physical tests you take there and I want to blow them away, last test 01/03/05:
Pushups (2min) ~ 109 ~ 109points
Chinups (full hang) ~ 18 ~ 90points
Broadjump (stand long jump) ~ 9'0" ~ 108points
300 yard shuttle run (25yards down, 25yards back, x6) ~ 55sec ~ 20points
Kneeling basketball throw ~ 80feet ~ 160 points
Total ~ 487points
Goal ~ 500+ (no incoming freshmen has ever gotten 500, therefore my goal)
Lifting goals and backround and such now:
I have been lifting since about half way through 7th grade. I got very serious about it the summer before I entered HS. Only problem was I didnt start doing legs until the summer before my Sophomore year.
End of Fresh year maxes (no legs...
):
Bench ~ 165
End of Soph year maxes (didnt do deads yet... ):
Bench ~ 210
Parallel Squat ~ 255
End of Junior year maxes:
Bench ~ 250
Parallel Squat ~ 385
Dead ~ 365
Stats as of now:
Bench ~ 300 (attempted 315, couldnt complete lockout)
ATF (ATF=Ass to the floor) Squat (pre-injury) ~ 335
Dead (pre-injury) ~ 405
I dont know a max on parallel squat because I cycle 3 weeks high rep/high weight (I do ATF squats in this time) and 5 weeks low rep/very heavy weight ( I do parallel squats in this time) for legs. However about 3 weeks into the low rep/very heavy weight I felt a bad twinge, I guess you would call it, in my ass about a month ago and will just be starting real leg days again. Since the injury I have been riding the bike and doing VERY light leg curls/ext.
Heres the split (I know many of you probably wont agree with it, but it has worked pretty well for me over the past 4 years, however constructive critism is greatly appreciated), Abs are done every night (mostly gymnast style training):
Heavy=a lot of sets
Moderate=one or two exercises, but used as a secondary muscle quite a bit
Minimal=very few sets, MAYBE one exercise for 2-3 sets
Monday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)
Tuesday (Legs and shoulders):
Quads (heavy)
Calves (heavy)
Hams (minimal)
Low Back (minimal)
Shoulders (heavy)
Wednesday (Upper Body except Shoulders):
Chest (minimal)
Upper Back (minimal)
Bi (Heavy)
Tri (heavy)
Thursday (legs and shoulders):
Quads (moderate)
Calves (heavy)
Hams (heavy)
Low Back (heavy)
Shoulders (minimal)
Friday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)
Weekends are off ~ I still do abs every night though.
What else... Squats and Deads and Cleans and Snatches are performed w/o a belt, until the last set on the heavy cycle time. No knee wraps either. No straps on deads. No gloves. I go barefoot on squats/deads of any type/cleans/snatches. Plyos on both leg days.
I have a gym class 2nd hour in which we lift, we do what the instructor specifies. He was a personal trainer and knows his stuff. So I will include my morning workouts (although they vary in reps, sometimes) from my afternoon workouts.
Currently Im involved in cheerleading, which takes up a lot of time. I wont list any cheerleading practices, but they do tire me out significantly and since I lift after cheerleading... my numbers fluxuate if I have cheer practice or not.
Diet (mom is a dietician and takes care of most food aspects, balanced):
4000+ calories daily
200+ grams protein
No supplements.
Im hoping to get up to about 210-215 by May (Graduation).
If anyone reads this, sorry so long.
-Jeff.
So I have browsed these forums for A LONG TIME and have kept my journal in a notebook. I finally decided I would keep a journal on here, so that I could send some of my training friends across the country here to see what I do on a daily basis.
So a little backround info on myself... Im 18, 6'2.5", 198@9am. My body fat using 7 site calipers is approx 8.9%. Below is the site I use:
http://www.linear-software.com/online.html
Anyways, I am a brown belt in both Shuri-ryu Karate and Shinto Yoshin-ryu Jiu-Jitsu. I also take gymnastics. I have been accepted into the Air Force Academy, so that means no roid/GH, not that I would consider taking them till I am 21+. I will be starting cardio once it gets warm enough to run outside seeing as I will be running a lot at AFA and at a high altitude. PAE (Physical Aptitude Exam) is one of the physical tests you take there and I want to blow them away, last test 01/03/05:
Pushups (2min) ~ 109 ~ 109points
Chinups (full hang) ~ 18 ~ 90points
Broadjump (stand long jump) ~ 9'0" ~ 108points
300 yard shuttle run (25yards down, 25yards back, x6) ~ 55sec ~ 20points
Kneeling basketball throw ~ 80feet ~ 160 points
Total ~ 487points
Goal ~ 500+ (no incoming freshmen has ever gotten 500, therefore my goal)
Lifting goals and backround and such now:
I have been lifting since about half way through 7th grade. I got very serious about it the summer before I entered HS. Only problem was I didnt start doing legs until the summer before my Sophomore year.
End of Fresh year maxes (no legs...
):Bench ~ 165
End of Soph year maxes (didnt do deads yet...
):Bench ~ 210
Parallel Squat ~ 255
End of Junior year maxes:
Bench ~ 250
Parallel Squat ~ 385
Dead ~ 365
Stats as of now:
Bench ~ 300 (attempted 315, couldnt complete lockout)
ATF (ATF=Ass to the floor) Squat (pre-injury) ~ 335
Dead (pre-injury) ~ 405
I dont know a max on parallel squat because I cycle 3 weeks high rep/high weight (I do ATF squats in this time) and 5 weeks low rep/very heavy weight ( I do parallel squats in this time) for legs. However about 3 weeks into the low rep/very heavy weight I felt a bad twinge, I guess you would call it, in my ass about a month ago and will just be starting real leg days again. Since the injury I have been riding the bike and doing VERY light leg curls/ext.
Heres the split (I know many of you probably wont agree with it, but it has worked pretty well for me over the past 4 years, however constructive critism is greatly appreciated), Abs are done every night (mostly gymnast style training):
Heavy=a lot of sets
Moderate=one or two exercises, but used as a secondary muscle quite a bit
Minimal=very few sets, MAYBE one exercise for 2-3 sets
Monday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)
Tuesday (Legs and shoulders):
Quads (heavy)
Calves (heavy)
Hams (minimal)
Low Back (minimal)
Shoulders (heavy)
Wednesday (Upper Body except Shoulders):
Chest (minimal)
Upper Back (minimal)
Bi (Heavy)
Tri (heavy)
Thursday (legs and shoulders):
Quads (moderate)
Calves (heavy)
Hams (heavy)
Low Back (heavy)
Shoulders (minimal)
Friday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)
Weekends are off ~ I still do abs every night though.
What else... Squats and Deads and Cleans and Snatches are performed w/o a belt, until the last set on the heavy cycle time. No knee wraps either. No straps on deads. No gloves. I go barefoot on squats/deads of any type/cleans/snatches. Plyos on both leg days.
I have a gym class 2nd hour in which we lift, we do what the instructor specifies. He was a personal trainer and knows his stuff. So I will include my morning workouts (although they vary in reps, sometimes) from my afternoon workouts.
Currently Im involved in cheerleading, which takes up a lot of time. I wont list any cheerleading practices, but they do tire me out significantly and since I lift after cheerleading... my numbers fluxuate if I have cheer practice or not.
Diet (mom is a dietician and takes care of most food aspects, balanced):
4000+ calories daily
200+ grams protein
No supplements.
Im hoping to get up to about 210-215 by May (Graduation).
If anyone reads this, sorry so long.
-Jeff.
