The KoN^ArTiS's wOrKoUt JoUrNaL

[Down_Under]

Seeing how I've been told I'll be leaving next month I've decided to get down to it, track my progress and get in to shape. I've had the last few days off from any form of upperbody training (have still been running) and here's what I'm going to do.

My strength goal is 50push Ups, 75sit ups and 10 full chin ups

Max's so far:

Push Ups 21 reps

Chin Ups 5 full reps

Sit Ups 50 reps (not to sure)



Strength Workout
Done at 7:30pm
Monday

Push Ups
3sets 15reps
60seconds b/w sets

Sit Ups
3sets 35reps
60seconds b/w sets

Side Bends (weighted)
2sets 15reps
60seconds b/w sets

Leg Lifts and Hip Thrusts
2sets 20reps each
No rest between 2 exercises
60seconds b/w sets

Chin Ups
A) Negative chins
5sets 10-12reps
90seconds b/w sets

B) Scattered Chins
20 total reps
30-60seconds b/w each set needed to complete 20reps

C) Partial Chins
2sets 12reps
90seconds b/w sets


Wednesday

Push Ups
3sets 13reps
60seconds b/w sets

Inclined DB Curls
1set warm up 20reps
2sets 6-10reps
60seconds b/w sets

Standing BB Curl
2sets 6-10reps
60seconds b/w sets

Lying Tricep DB Extension
2sets 6-10reps
60seconds b/w sets

Sit Ups
3sets 40reps
60seconds b/w sets

Side Bends (weighted)
see Monday

Leg Lifts and Hip Thrusts
see monday


Friday

Push Ups
3sets 17reps
60seconds b/w sets

Sit Ups
3sets 40reps
60seconds b/w sets

Side Bends (weighted)
see Monday

Leg Lifts and Hip thrusts
see monday

Chin Ups
see monday


Sunday

Push Ups
1set to failure

Sit Ups
1set to failure

Chin Ups
1set to failure


My Cardio goal is the 2.4km run in 9mins flat and level 11 in the beep test.

Current Bests (recent)

2.4km in 9mins 39sec

Beep Test Level 10.1

With my cardio I'll be using the beep test and a 2.4km run because they use these in pre-enlistment fitness tests and at basic training. The 50minute run normally see's me jogging from my house to the beach (about 3km's) then I stretch for 5mins and jog along the beach (about 1km) then I mark out a 50m section in the sand to do 5 sets of sprints. Then stretch again for 5minutes and jog back along the beach (1km) and back home (3km's).

Cardio Workout
Monday
9:30am
50 minute Jog
5x50m sprints half way through

Tuesday
9:30am
Beep Test

7:30pm
2.4km run

Wednesday
9:30am
50 minute Jog
5x50m sprints half way through

Thrusday
9:30am
Beep Test

7:30pm
2.4km Run

Friday
9.30am
50 minute Jog
5x50m sprints half way through

Saturday
9:30am
Beep Test

7:30pm
2.4km Run


And thats my plan. I'll be recording my progress, times for the 2.4km run and level reached in the beep test.

The push ups will follow the same pattern all the time 15, 13, 17, 15, 19, 17, 21 etc
Sit Ups will be increasing as follows 35, 40, 40, 45, 45, 50,50 etc you get the idea
And chin ups will change when I can preform 3 sets of 10 full reps.

[Down_Under]

Did the beep test this morning but wasnt feeling to well, probly due to the late night celebrations last night made level 7.6, but I know I can do way better then that.
Will be doing the 2.4km run soon and will report in with the time.

[Down_Under]

Ok, back from the 2.4km run and I set a new personal best with 9mins 36sec. I'm pretty happy with that.

Just thought I would post a few stats aswell:

Chest 100cm (41.6in)
Right Bicep 37cm (15.4in)
Left Bicep 36cm (15in)
Waist 83cm (34.5in)
Thighs 57cm (23.75in)
Calves 40cm (16.6in)

[Down_Under]

Went for a 50min run this morning and I think I pulled my groin, I had to walk back the last kilometre and a half coz of the pain. I'll rest it for the rest of today and tomorrow and see how I am on friday.

[Down_Under]

Last nights workout was good, my bi's and tri's are feeling the sting. Abs are feeling a bit tighter aswell.
I'm relaxing today to give my leg a rest although it feels much better at the moment I don't want to aggravate it again.

Still no word of my enlistment date I'm hoping to hear from them before the weekend.

[Down_Under]

Friday's workout was a good workout, Its now sunday and my Lats are still sore. Failed to do the last rep in the pushups (triceps were still a bit sore) other then that it was good.
Didn't preform the max test due to the fact that I am sore.

[Lee J B]

Looking good so far bro, keep it up and keep that vision of what your doing it for in your head and you will never beshort of motivation, your doing a good job.

[Down_Under]

Cheers Lee, Its appreciated.

Ok, I went for a 1 hour ride this morning instead of a run because I need a new pair of shoes. I've decided to re-arrange my back and bicep tricep routine due to recovery period not being long enough for my back, So it'll now be as follows:

Week 1 Monday : Back
Wednesday : Bicep Tricep
Friday: Back

Week 2 Monday : Bicep Tricep
Wednesday : Back
Friday : Bicep Tricep

Then back to week 1 and so on.....

[Down_Under]

Last nights workout was cut short and I didn't get time to do Abs so I'll do them later today. I hit my elbow on my bed rail lastnight before my workout and its quite sore although I did still manage to do all reps and sets.

[Down_Under]

Ok just did the beep test and although I improved on my last effort I still could have done better. I got to level 8.7 and on the turned Slipped over and would have messed the timing up so I stopped.

[Down_Under]

I just did my 2.4km run, got home, sat on the stairs to take my shoes and blacked out.......
Never happened before and I don't know what caused it, My legs felt abit tingley while running but I just thought it was due to the cold weather. owell

On another Note I did beat my best time with 9min 28secs

[Down_Under]

No cardio this morning due to bad weather.

[Down_Under]

I've been abit busy over the last few days, if busy is classed as sitting on my arse play Final Fantasy on my playstation , I've still been working out just havent been using my PC.

So I'll try to keep this up to date from now on.

[Down_Under]

Ok back again....

Wednesday's workout was pretty intense, maybe I pushed harder due to my slacking off, started off by doing 2sets on the bench with light weight 37kg (81lbs) for 10reps.
For a change in my pushups I did the first set with a 5kg plate on my back managed 15reps, 2nd set took the plate off and did 16 reps, 3rd set 14reps, and I felt I could go again so I put a 10kg plate on my back did 5 normal pushup then dropped to my knees and did 5 more.
Then I moved on to my situps...using the tape that the army pre-enlistment fitness test uses (each sit up takes 3seconds) I did 1st set of 50reps, 2nd set of 40reps and 3rd set 30reps.
On to biceps, warmed up with light weight on an incline bench for 20reps alternating between curls and hammer curls. Then 2sets of incline DB curls 6-10reps with heavy weight (well its heavy for me )
Triceps started with close grip bench press 10reps, upped the weight weight 5kg and did another 10reps (just). Then 2sets of heavy tricep extensions 1st set 10reps, 2nd set 7reps.
Finished the routine by seeing how my max chin ups were going and managed 6reps.

Now I havent been for a run over the last few days, but I went for a run last night (thursday), ran a kilometre in 3min12secs, walked for 2mins then ran 2.4km in 10mins.

Thats it from me for now, still havent gotten an exact date for when I leave. Will be back tonight to tell of my workout.

[Down_Under]

Friday nights workout was again pretty intense, I wish I could push my self that hard all the time. I've been getting lazy with the max test on sundays, mainly because I'm with my girl and pretty active throughout the day, I get home and just want to relax but I'm not really missing out on much.

I ate way to much sh*t this weekend (doughnuts, pizza, hot chips etc) although I was down the beach all day today running around playing soccer and cricket so I burnt some of it off.

Tomorrow I'm planning a long run considering my legs don't give out on me like last time.


Side Note :For those with home gyms and adventurous partners ......incline benches are for more then just lifting weights