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Training logs

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Justin76

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Don't know if this is the place for this, but I need a place to log down my training.

I have about 25,000 half filled little notebooks laying around the house and my wife is getting aggravated and my son likes to fill them up with his drawings of fish.
The reason im asking is because this April, when I get back to Michigan. Im going to talk to the Army/Air Force Guard and Reserves.
42 years old, 12years prior service Navy. So they will take me up to 47years old....

Im in great shape now, just not in "Military" shape anymore. Running push ups and all that...
I have a 400lb squat but that isnt going to get me past a 2 mile run is it?

Admin:
Is it possible to get a sub forum on this for fitness and diet logs?

If not ill just keep it here in this thread and hopefully it inspires
others to train and work on their health. Or bores them to death....
 

Justin76

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Will back date from Monday of this week, Mostly to have a log for myself and
Runs are all on treadmill on hill setting as I cant run in the city during the week.
Sundays after Church and dinner is a long walk with my wife and son.


15Jan. weight: 204


Push+Sit-ups

45+30+20+20

Squat:

4x5@ 120kg

DB Bench:

55lb, 4x 10+10+8+6

Dips: 20

Run hills 2miles 20min

4count kicks: 5x10


16 Jan

Pull Up 1-6 ladder x 2

Press: 35kg 4 x 10 + 10 +8 + 8

Row: 55kg 3x 6 + 6+5

2 Mile Run: 18min

17th off:

18 Jan

Push/Sit-ups 40+30+20+15

20 rep squats x 2 @ 80KG

Db Bench @ 55lbx4 10,8,6,6

Dips: 20

2.5 mile run 21 minutes….(I had 1 Cornish pasty for breakfast and 1 for lunch….felt very sluggish today...)

4 count kicks 6x10

19 Jan:

Pull up ladder 1-6 + 3 set negative pull ups

Pull Down: 110lb x 10,10,10,10,10

Fat man pull ups: 30 rep

Slow run: 1.5 mile 15 min

20 Jan: weight 200 even

Dead lift: 4x5 @ 125kg

Front Squat: 4x8 @75kg

Row: 3x5@55kg

Fat Man pull ups, 20rep

Run fast, hill setting: 1 mile 10min… I hate running....
 
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Justin76

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23Jan.

Pull-up ladder: 1 up to 5 and back down. X 3
Commando pull ups: 4 set 4
Pull downs: 110lb @6x10rep
Press: 4 x 10, 8, 8, 6, 5 @ 40kg
Fat boy pull up x 20
Curls : 3 set just for fun
Slow hill run: 2mile 20 min
10 min mile...need to get it down to 7
 

Homesteader33

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At your age in the Navy a 8 minute mile pace for 1.5 miles would do you well I do believe. I personally never lifted weights because they add muscle weight, I only did push ups, pull ups and sit ups. Doing light weight at high reps would achieve the same result I believe. I am a retired USN Senior Chief who retired at 20 years, most of my fellow old goats had a military shape....round! I retired at 6 feet tall and 185 pounds in 2013, I ran my mile and half in under 10 minutes right before I retired....it hurt but I did it to prove a point and to beat 95% of those under 25 from my ship.
Good luck to you in your endeavor!
 

Justin76

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What are commando pull ups and fat boy/man pull ups?
Fat Man pull ups: like a reverse push up while holding a squat bar or the bar on the bench press. Commando pull ups: Hands holding the bar facing each other. like you are holding a sword handle. for when you can't do them the normal way anymore. Just to get in some extra pulling volume.
 
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Justin76

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24 Jan:
Push/Sit ups: 40, 30, 20, 15
Squat 3x10@ 170lbs
DB Bench: 4x 10,10,8,8 @ 55lbs
Dips: 25
Flutter kicks: 4count 6x10
Run: 4k 20min

25 Jan:
Pull up: 1-5 ladder, then 7 set, 2-3.
Pull down, 60 rep 110lbs
Press: 4x10 @ 75lb
Kicks, 8 set 10 + leg raises x 50
Commando pull ups; 3x as many as I could....2,3,2
Fat mans: 15

Bike, 10 min: legs cramping up

26 Jan:
Heavy weight day:
Dead lifts: 4 x 5 @ 160kg 5,5,5,3...
Front Squats: 5x5 @ 100kg
Barbell rows: 5x5 @ 70kg
Run: 4k 25 min

27 Jan:
Push up/sit up: 40,30,20 10
Kicks: 4 count 4x10
Dips: 25
Slow run: 3k 20 min...
 

Justin76

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At your age in the Navy a 8 minute mile pace for 1.5 miles would do you well I do believe. I personally never lifted weights because they add muscle weight, I only did push ups, pull ups and sit ups. Doing light weight at high reps would achieve the same result I believe. I am a retired USN Senior Chief who retired at 20 years, most of my fellow old goats had a military shape....round! I retired at 6 feet tall and 185 pounds in 2013, I ran my mile and half in under 10 minutes right before I retired....it hurt but I did it to prove a point and to beat 95% of those under 25 from my ship.
Good luck to you in your endeavor!
Thank you Senior, good to know there are a few of us crusty Sailors around.

I got out in 2005 11 years into a career as a First Class. Thought moving to HK would be a fun thing to try out at 30yrs old. Would have retired 2 years ago...But glad I did it,

Im working off of the Army pft times, as I don't know which branch of the Guard I'll be trying to get into this coming April. I know Air guard I can keep my rank and just go to tech school with no basic training, but the Army Guard, I would have to go through a "gentleman's" course of 6 week basic. And drop down to E5 is what the recruiter told me on the phone.
Also all depends on what jobs they can give me. Running and gunning is fun but thats a young mans game.


Im shooting for a 13~14 min 2 mile, and 75~100 each of push ups and sit ups, just because.
 

Homesteader33

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Sounds like a good goal, that would put you in better shape than 97% of all 20 year old young men these days. A 7 minute mile pace for 2 miles is very respectable.

Don't regret decisions you made as a younger man, decisions are made and done...learn from the good and the bad ones. As far as what branch I would look at what could get your rank up there the quickest, in the end the thing that means the most is how much you get paid. Once your time is done you are nothing but a direct deposit account that must be paid it's due amount! The day you retire you are no longer relevant on the inside of the institution.

Whatever your direction I wish you the best of luck shipmate!
 

Justin76

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Rank what Im looking at currently.
Dont need the money, as im just looking to get back in the uniform. But a little extra for whatever dont hurt.

Something different once a month than Chef work and babysitting customers.
Guard seems the way to go as once the big green/blue or or if reserves haze grey appears the drill is over unless deployed...
No regrets on getting out, glad I did. Do wonder about the would be retirement but...my last command was a flag ship so you could imagine the fun and games that were played there. Kind of soured me on the whole thing for a while.

Either way,
Mock PT test tomorrow just for fun.
 

Justin76

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No PT test yesterday, son was up sick all night previous and the day after, couldnt even keep water down. I had a bit of a panic that he was coming down with that nasty flu that is going around.... but no fever started and he is now bouncing off the ceiling like a normal 5 year old boy. Must have had a quick stomach bug.
No excuse what so ever except being lazy now, need a kick in the backside to get moving again.
I noticed that if I take two days off it takes me a while to get motivated again and get back into this....

So, tomorrow it is!!!
 

Justin76

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After a one week of being lazy and chest cold I'm back into it!

5 Feb: PRT test

2 minutes each

Push up: 46
3 min rest
Sit up: 49
3 min rest
2mile run: 18min....on a treadmill and not pushing it at the highest speed setting but it's giving me a baseline of what I need to work for...
Was still gassed out after this...
5 min rest
Pull Up: 6

Not to good, I need to get my run times down to 14 min and at least 75 each for push up/sit up, shooting for 21 pull ups
 

Homesteader33

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Circuit training is great for a respiratory and full body workout, I used to do that training for triathalons in my much younger days!

I would run 1/4 mile (minimum of 1:30) for each 1/4 mile, after each 1/4 mile do push ups, sit ups, pull ups, etc. i would start at 10 each, run 1/4 mile then do 9 each.....decrease your rest time each week by 10-15 seconds. This will have you running 2.5 miles and working your arms and mid section in between each 1/4 mile run. Just a recommendation, it worked for me but may not be right for everyone.
 

Justin76

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Circuit training is great for a respiratory and full body workout, I used to do that training for triathalons in my much younger days!

I would run 1/4 mile (minimum of 1:30) for each 1/4 mile, after each 1/4 mile do push ups, sit ups, pull ups, etc. i would start at 10 each, run 1/4 mile then do 9 each.....decrease your rest time each week by 10-15 seconds. This will have you running 2.5 miles and working your arms and mid section in between each 1/4 mile run. Just a recommendation, it worked for me but may not be right for everyone.
Thats exactly what I am starting to do for my running, run 1 minute, jog 1 minute trying to do about 500m of each 3 or 4 times. Then hills once a week and a long medium pace run once a week.
 

Justin76

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6 Feb

Front Squat:
5 x 8+8+8+8+6+6 @ 165lb
Split Squat: 3 x 10 + 10 +10 @ 220lbs
Row: 4 x 12+ 12+ 8 + 8 + 8 @ 55lbs
Pull Downs: 4 x 15 + 10 + 10 + 10 @ 110lb
Pull Up: 3 x 5+3+3+ 3 + 3
Push Ups: 20+20+20
Glute Ham Raises: 3x 10
Press: 5 x 5 +5+5+5+5 @ 70lb
Planks L,R,C: 20 seconds x 3
4 Count Kicks: 10x5
Medicine Ball Twists: 3 x 12 @ 10lb ball

Im going to feel this tomorrow......
 

Justin76

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Yup...feeling it today....thats what I get for taking a week and being lazy...

10min stretching
2min run
1min jog
Did this 10 times each, hit 1.5 miles in 12min.

200m hill run x 2



Legs are really really tightening up....
 

Homesteader33

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rest a day then do it again!

EDIT: Drink plenty of water, stretch often, good nutrition and make sure you get good sleep!
 

Justin76

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9 Feb:

legs are still tight as hell but 10 minutes of hard stretching helped keep the cramps at a tolerable level.

Deadlift: 4 set 10+10+10+8 @ 242lb
Bench: 5 set 12+8+6+5+5 @ 165lb
Squats: 3Set 15 @ 165lb
DB Bench: 3set 15+12+8 @ 55lb
DB Press: 3set 8+5+5 @ 45lb
Hanging leg raise: 3 set 10
Sit ups: 3 set 20
Chins: 4 set 3
4 count kicks: 4 set 10

Wanted to do dips but one of the nasty old men was picking his nose and horking into his tissues in that section so I gave it a pass....

Hill runs tomorrow morning and then a 8k in the afternoon.
 

Justin76

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12 Feb

Run to hill:
Run up 20 push ups x 2
Run down 20 push ups x 2

RUN home, Up the hill and circle to house: about 1/2mile

Burpees x 20
Walking lunges with 30kg x 20
4 count kicks x 5 x 10
overhead squats x 20

12 year anniversary with my beautiful wife , and Indian food with the family, 2 pints and 4 different curries....not losing weight with that....

13 Feb

Weight: 201

Front Squats @ 80kg 10+10+10+8
Back Squats @ 110kg 10+10+8
Pull downs: @ 100lb 12+ 12+12+10+8
Rows: @ 60kg 12+12+12+8
Press: 30kg 10+10+8+6
Pull up: 3+3+3+2
Push up: 20+20+20+10
ghr: 10+1+10
DB Squats @ 25kg 10+10
Planks, L,R,C 30 sec x 2
4 count kicks: 10+10+10+10
 
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Homesteader33

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Recommend decreasing weights with everything and increasing reps to help with cardio, that will drop weight (body weight) and increase run times/endurance. When doing increased number of reps concentrate on breathing in through your nose/out through your mouth. Do this while running to until it becomes natural, it will really help you run and increase your endurance tremendously.

My $.02 but looking good, dedication wins in the end! Keep pushing buddy, keep your eye on the prize!
 

Justin76

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The breathing is what I need to focus on when I'm running, do great on a treadmill for 3 miles, but the second I get on the road or trails, I'm sucking wind 8 min into it...
I want to get up early and run but I usually don't get home and into bed until 11pm, and up again at 7am to head back to work. So most of my running is treadmill time. So I'm just pushing for miles on that, and it's 100% different from trail running.
Decided to do on running days heavy cardio and circuit training/calisthenics after my run, I figure if I don't puke I'm not pushing it hard enough.
 

Homesteader33

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My thought is muscle weight is heavy and if your intent is to be able to run, push up, sit up, pull up then carrying muscle weight would be a detractor. That is why I keep pushing the circuit training route, lean muscle is best and it is also healthier long term. People who tend to carry lean muscle don't struggle with weight later in life when activity decreases due to age/injuries (inevitable).
 

Justin76

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Im still going to stick with the weights, because its my stress relief, but my Mon, Wed, Fri, Sun, run days are going to have a lot more cardio and circuit training thrown into the mix.

So far, I've been hovering around 195-200lbs for the last week or so, I should be losing around 1-2 pounds a week, will see what things are on Friday.
I blame my pastry chef and her homemade ice cream.
 
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