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Wednesday 23 May

Workout A
3x5 Squat (ATG) - 160 lbs
3x5 Bench Press - 240 lbs
1x5 Deadlift - 150 lbs
1x25 Dips - bodyweight
1x20 Dips - bodyweight

Ab work: Decline sit-ups (1x55), Leg Raises (1x30), Medicine ball rotations (2x50)

Pretty good workout, I had to focus hard to keep form on squats and went really low on a few. Bench felt challenging and deads felt good. I have a question, would it be more beneficial to do weighted dips instead of just bodyweight dips? I could probably do 10 to 12 with a 45lb weight attached to a belt. Im just not sure im really building muscle by doing them with no weights.

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"You can succeed if nobody else believes it, but you will never succeed if you don't believe in yourself."
-William J.H. Boetcker

22 yrs old
6'3 220lbs
Goals: Add lean mass and cut body fat.

Oh you need to add weight to the dips for sure.

yea, someone probably shouldve told you that sooner. the only reason im not using any extra weights is because im fat. lol. sorry bout that hunt0r.

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age: 18
height: 5'9"
weight: 198bs
bench 1RM: 275
parallel squat 1RM: 385
deadlift 1RM: N/A
hang clean 1RM: N/A

i wish i could live on crack and protien shakes...

Monday 28 May

Workout A
3x5 Squat - 160 lbs
3x5 Bench Press - 245 lbs
1x5 Deadlift - 165 lbs
2x12 Dips - 25lbs

Ab work: Decline sit-ups (1x55), Leg Raises (1x30), Medicine ball rotations (2x50), Rope-Crunches (1x20 at 95lbs)

Well I took a few days off because of the long weekend and I feel fat as hell. Way too much beer and pizza this weekend. It felt good to eat clean today and get my ass in the gym. I kept squats at the same weight as last workout, but they felt easy so I will increase on Wednesday. I upped bench and it was a challenge...I got some help on the last set. Deadlifts felt solid I will increase on Friday and dips went well with the added weight.

PT Assesment

Well today I had my yearly PT Assessment. I am in the Air Force for those of you who don't know and my assessment consists of a 1.5 mile run, pushups, situps, and a waist measurement. For my run I did my 1.5 miles in 9:32 which maxes out the points for that category. Then I did my pushups in which I have one minute to do as many as I can and 62 maxes the score and I pumped out 62 easy. Then I had one minute to do situps and 55 gets me the max score in that category and I got that also. So last was the waist measurement and I always get knocked the most there, because the AF wants everyone to have a 32 inch waist! I measured out to 36.5 inches and I will get my final score tomorrow, but I estimate I made a 93% out of a possible 100% which is still excellent. So I am happy about that...now im off to the gym to lift! I will post my weights that I smash when I return.

Hmmm...so they've put in the waist measurement with the pt as some kind of points system? It was different when I was in and waist measurements (and weigh ins) were seperate events from PT and it was all tied to height (which is stupid).

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Yeah for us (Air Force) height and weight dont mean anything. The only things weighed in your score are pushups, situps, run, and waist measurement. The run counts for 50 points then the waist 30 points and situps/pushups 10 points each.

Max score waist = 32inch (30 points)
Max score pushups = 62 (10 points)
Max score situps = 55 (10 points)
Max score run = 9:36 (50 points)

Note that these are for my age group which is 18-25 I think, then after that the standards get a little easier.

Wednesday 30 May

Workout B
3x5 Squat - 165 lbs
3x5 Standing military press - 115 lbs
3x5 Bent Rows - 145 lbs
2x8 Chinups

Ab work: Decline sit-ups (1x55), Vertical Leg Raise (1x25), Medicine ball rotations (2x50), Rope-Crunches (1x25)

Todays workout went good on everything except for the standing military press. I started out with 125lbs on my first set and that was too much so I had to bring it down to 115lbs. I might have hit a wall on those so we will have to see how they work out next workout.

OH, yeah dude I was in the AF too. Back then (I won't say how far back ) height and weight could get you kicked out if you didn't bring you weight down to suit the formula. That's a big change they've made. Although I'm sure it's been in effect a long time cuz it was WAY back when I was in. The point system is new to me too.

Keep up the good work, huntor.

Thanks man, it feels good to get a good score on the PT test. The new standards came into effect right when I joined up because when I first was talking the recruiter he measured my height and weight, but then in 2004 they changed over to the way it is now.