SilentBob's Journey to January

9-30-09

5/3/1 Week 1, Day 2

Deadlift: 205x5, 245x5, 265x6

Floor Wipers: 15, 10, 10

Good Mornings: 45x10, 65x10, 95x10, 115x10

DB Shrugs: 40x10, 80x10, 80x10, 80x10

DB Walking Lunges: 30x20 steps, 30x20 steps, BWx20 steps

Narrative: Ran yesterday, felt great outside. Didn't reach 70 degrees, sunny, perfect for a run. Decent lift today. Nothing to really comment on. My shoulder is still sore from Military Press on Monday, hella DOMS. It's feeling great out again today. I might down some magnesium and get another run in this evening. Chest tomorrow, GET BIG!

The Vandals - And Now We Dance


Seize the day by the balls...
...and squeeze until it's on it's knees!
 
9-30-09 - WHAT YOU SAY?!

RUN!: 2.7 miles, 29 minutes.

Narrative: Yeah I did legs today. I cramped up 3 times during my run this evening, BUT I STILL GOT IT DONE UNDER 30 MINUTES! SUCK IT TREBEK! Now I'm downing some BCAAs and Magnesium to help rid myself of these cramps once and for all. Chest still scheduled for the AM. I probably need to update my pictures too. I'll do that tomorrow too I reckon, or maybe this weekend, or maybe I'll pull a 'box' and say I can't find my USB Cable...

Jo Manji - Beyond The Sunset
 
Here's a video of the CFT, minus a couple things such as the 1 mile run and ammo can lift.

[ame="http://www.youtube.com/watch?v=cuw7fh4zfck"]YouTube - USMC Combat Fitness Test (CFT)[/ame]
 
CopyCat said:
Here's a video of the CFT, minus a couple things such as the 1 mile run and ammo can lift.

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The SSgt that I'm working with has his CFT this month. He's looking forward to it, he's 100% this year and going for 1st place in his age group.
 
10-2-09

Bench: 185x5, 205x5, 230x2(f*ck), 185x8

Pullups: 10, 10, 10, 10, 10
SS
Dips: 10, 10, 10, 10, 10

DB Low Rows: 60x10, 60x10, 60x10, 60x10

Pushups: 50

10-3-09

Squat: 200x5, 230x5, 260x7

Decline Situps: 90, 30, 20

Calf Raises: 225x20, 225x20, 275x16, 135x10

DB Walking Lunges: 30x20 steps, 30x20steps, 20steps

Evile - Enter The Grave
 
SB, other than cramping on the treadmill :) how is the running going? Have you tested out lately??? your situps as well??? Looks like you are making good steady gains in everything, but haven't seen you test yourself recently. I went through OCS in 2000, but it was the cake walk Army version that was more mind game than anything else. Keep it up bro!
 
Army Guy said:
SB, other than cramping on the treadmill :) how is the running going? Have you tested out lately??? your situps as well??? Looks like you are making good steady gains in everything, but haven't seen you test yourself recently. I went through OCS in 2000, but it was the cake walk Army version that was more mind game than anything else. Keep it up bro!
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Well I've only cramped on the treadmill once or twice. The most recent 'attack' was about a mile and a half away from my house, which doesn't really have access to foam rollers. The threadmill is alright for finding was a pace feels like for an 8 minute mile but that's keeping up, that's not pushing yourself to an 8 minute mile. The being said, I've tried to limit the amount of time I spend on the infernal machine.

On the situps yesterday and got 90 of em in under 2 minutes. That is up from 85 when I tested.

If I run with my friend today I'll more than likely be at a park that has pullup bars scattered around the place, so I'll be able to see if 19-20 is still there.

I need to schedule another PFT.

Thank you for stopping by, I appreciate the support.
 
10-5-09

Standing Military: 95x3, 115x3, 140x7

Pullups: 10, 10, 10, 10, 10
SS
Dips: 10, 10, 10, 10, 10

DB Incline Press: 50x10, 60x10, 70x10, 80x8

DB Row: 60x10, 80x10, 80x10, 100x8

Pushups: 50, 50

Amon Amarth - Masters of War
 
jakellpet said:
some good numbers in there SB

btw, do you think Amon Amarth are as bad as they look?
Click to expand...

Well as with any band, probably not. :cheers:
 
10-6-09

DL: 220x3, 250x3, 280x5

Goodmornings: 45x10, 65x10, 95x10, 115x10

DB Shrugs: 80x10, 90x9, 90x8

DB Walking Lunges: 30lbx20steps, 30lbx20steps, 30lbx20steps

Crunches: 40, 40, 40
SS
Heel Touches: 40, 40, 40
SS
Invisible Bicycle: 40, 40, 40
SS
Flag Raises: 10, 10, 10

RUN!(12 hours later): 2.7 miles, 26:30 :zx11pissed: FFFFFUUUUUU!!!!

Narrative:
Running on empty sucks! I could have gone for some kind of meal before tonight's run. Oh well. Accomplished what I needed to in the gym today.

Metallica w/ King Diamond - Mercyful Fate

:box: LONG LIVE THE KING!
 
the good news about most PT Test is that they are in the morning not the evening. That... interesting... run time :) will drop at least 7-10 minutes for the test based on your other numbers. I don't know how often you are testing yourself, but it is definitely worth it to get used to the muscle use through practice. My advice would be to, at this point, hit the practice test every few weeks. This isn't so much to increase your strength as it is to familiarize those muscles. Once Thanksgiving hits, I would do this once a week for the last 6 weeks. This will get those muscles toned and trained for the type of training you will be slam dunked into in Jan.
my 2 cents bro and good luck
 
Army Guy said:
My advice would be to, at this point, hit the practice test every few weeks. This isn't so much to increase your strength as it is to familiarize those muscles. Once Thanksgiving hits, I would do this once a week for the last 6 weeks. This will get those muscles toned and trained for the type of training you will be slam dunked into in Jan.
my 2 cents bro and good luck
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I hear ya, I've been working at running more often. Last night's run wasn't under the best conditions...no excuses, I'm sure I'll be pushed when I'm far from ready. My last PFT run, which is on a predominately flat track, was 24:40 unlike my regular runs which are on hills. Ultimately, I need to shave 1:40 off of that which shouldn't be too hard.

I just need to do the work. Period. Make it happen.
 
SB, let's get an update!
In the mean time, I figured I would go ahead and make this IMFL's Certified!

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10-8-09

Bench: 175x3, 200x3, 225x4

Pullups: 10, 10, 10, 10, 10
SS
Dips: 10, 10, 10, 10, 10

BB Rows: 45x10, 65x10, 95x10, 115x10

DB Incline Press: 60x10, 60x10, 60x10

Pullups: 10

10-9-09

Squat: 215x3, 245x3, 275x5

Situps: 100, 20

DB Walking Lunges: 30lbx20steps, 30lbx20steps, 30lbx20steps

Squat: 135x10, BWx20, BWx20

RUN!(12hr later): 1 mile.

Narrative: I'm a weak 177lb...f*cking 4 reps at 225 on bench?! Dammit! And squats were ridiculous today too. I'd like to say that my run this evening was to preface a longer run tomorrow...nope. Cramps like it's my f*cking period. :aargh:

F*ck it. Stretching, Showering, Sleeping.

Mindless Self Indulgence - Bring The Pain

Don't like it? WU-TANG! :zx11pissed:
 
What the $hit!..im up in this now;)..**** man 177lbs and benching 225 is great!..nice numbers, those squat numbers would kill me...but then again I dont do them..
 
yo yo...You're looking a lot leaner since I've seen you last! :thumbsup:
 
SB used to have to air brush his abs on. He's come a long way :D
 
metroba said:
SB used to have to air brush his abs on. He's come a long way :D
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I drew in some lines in a ridiculously obvious fashion in MS Paint one time as a joke and it always comes up in conversation... :lol:

10-12-09

Military: 120x5, 135x3, 150x3

Pullups: 10, 10, 10, 10, 10
SS
Dips: 10, 10, 10, 10, 10

BB Rows: 45x10, 65x10, 95x10, 115x10

DB Incline Bench: 50x10, 60x10, 70x10, 80x7

Pushups: 20

RUN!(immediately after workout): 2.5mi, 24 minutes. Pre-exhausted from lift, didn't want to pass out on the treadmills and be, 'that guy.'

Narrative: I felt like sh*t warmed over this weekend. I wasn't sick or coming down with anything. I just felt spent, like I needed a break. I'm going to start up some ZMA for about a month or so and see if that helps kick me out of this rut.

I will say that today's lift felt really good. I wanted to go for that fourth rep on my last set of Military but I didn't have anyone to watch me in case I started falling backwards.

Denis Leary - As*hole

Folks, I'd like to sing a song about the American Dream...
 
Thats some good stuff Silent!, If you knocking out 2.5 in 24 mins after a work out , you'll no problem hitting the 3m in 23 mins.. I freaking hate when i feel good and wanna go for the extra rep with no spotter, sometimes I'll do it , and say " you have no choice!" haha sometimes i make a bad mistake:D
 
Liftergym33 said:
Thats some good stuff Silent!, If you knocking out 2.5 in 24 mins after a work out , you'll no problem hitting the 3m in 23 mins.. I freaking hate when i feel good and wanna go for the extra rep with no spotter, sometimes I'll do it , and say " you have no choice!" haha sometimes i make a bad mistake:D
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I just had a bad feeling about it. That kind of weight, over my head, with nothing to stop it...couldn't risk it. Sure with the plates on there it wouldn't have be able to crush me were we to fall, but that's not the point.

I really don't want to be "that guy," in the crowded gym. :lol:
 
SilentBob187 said:
I just had a bad feeling about it. That kind of weight, over my head, with nothing to stop it...couldn't risk it. Sure with the plates on there it wouldn't have be able to crush me were we to fall, but that's not the point.

I really don't want to be "that guy," in the crowded gym. :lol:
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I hear what your putting down;) a crowded place sure isnt the place to make a scene:lol:
 
10-13-09

Quickie Update:

2 Mile run before work.

Keel - Speed Demon

SPEEEEEEEEEEED DEEEEEEEEEEMON!
 
Liftergym33 said:
Silent buddy. have you tried running past 3 miles? maybe like 3.5 - 4 miles at a time?
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Yep, I just need to get into a habit of doing it more often. Time was the enemy today. I didn't have time today. Thursday and Friday I'll have the time to be able to get in a good 5 or 6-er. It just sucks trying to make time or having all your two-a-days falling on leg/dl days. :twak:

Excuses only satisfy those who make them, and I don't want to make excuses for myself. Friday, 6 miles. Neg the sh*t out of me if I don't deliver.
 
SilentBob187 said:
Yep, I just need to get into a habit of doing it more often. Time was the enemy today. I didn't have time today. Thursday and Friday I'll have the time to be able to get in a good 5 or 6-er. It just sucks trying to make time or having all your two-a-days falling on leg/dl days. :twak:

Excuses only satisfy those who make them, and I don't want to make excuses for myself. Friday, 6 miles. Neg the sh*t out of me if I don't deliver.
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Trust me I know about time, and that SHIIT is never on my side! I use running to piss me off!, why? because I hate doing it.. So i tell myself, the faster your A$$ gets done, the faster I can do what ever the Fukc I want!:lol:.. You'll deliver man;)
 
SilentBob187 said:
Yep, I just need to get into a habit of doing it more often. Time was the enemy today. I didn't have time today. Thursday and Friday I'll have the time to be able to get in a good 5 or 6-er. It just sucks trying to make time or having all your two-a-days falling on leg/dl days. :twak:

Excuses only satisfy those who make them, and I don't want to make excuses for myself. Friday, 6 miles. Neg the sh*t out of me if I don't deliver.
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will do SB.:twak:
 
10-14-09

Deadlift: 235x5, 265x3, 295x3

Romanian DL: 135x10, 135x10, 135x10

Squats: 135x10, 135x10, 135x10 (pause in the hole)

Good Mornings: 45x10, 65x10, 95x10

Floor Wipers: 30, 20

Crunches: 30
SS
Heel Touches: 30
SS
Flag Raises: 10

Plank: 50 seconds

Narrative:
Forced myself into the gym this evening. I've gotta get out of this funk. I'm thinking next week I might drop down to just doing pullups, pushups, and abs at the house and focus on cardio (runs, PIT, rucking) all week just to take a break from lifting.

I'm also going to increase my carb intake. That may be one of the reasons I'm feeling so out of it. I've gotta find out what the deal is. Hell, I may also not be eating enough so I'm going to up the cals a little (eating every 2-2.5 hours instead of every 3.)

Alice In Chains - Down In A Hole

Down in a hole, losin' my soul.
 
nice deads man:thumbsup: core/ab's looked great ... up them carbs a little and see how you feel.., nice change in the plan like you said, might also help.., but in the end, a little break is always nice, just not to long of a break...dont want you going to Sandals or anything!:D
 
10-15-09

Bench: 190x5, 215x3, 240x2

Bench: 135x10, 135x10, 135x10 (negatives)

Pullups: 15, 10, 10, 9, 8
SS
Dips: 10, 10, 10, 10, 10

BB Row: 45x10, 65x10, 95x10, 115x10, 115x10
SS
Pushups: 20, 20, 20, 20, 20

Narrative: I woke up feeling GREAT this morning! I've been eating every two hours today. I should also note that I've had about 55g of fiber today to balance out the other carbs I've taken in. Fat's taken a hit but I'll get some of that in this evening before bed.

Five Man Electrical Band - Signs

I'm alive and doing fine.
 
10-16-09

7:20 - mile 1
16:00 - mile 2
24:02 - mile 3
33:00 - mile 4
42:00 - mile 5
51:36 - mile 6

Update later.
 
nice bro! way to kill it!
 
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