Those are pretty good numbers, Burks. Do you not deadlift at all? Were you stonger before the break? Bet you had some kickass DOMS when you first came back haha.
I do deadlift but not to max out. My back has taken a beating over the years and I can't risk not being able to work.
Before my break I was stronger in certain lifts, I'm back up to my pre-break bench/squat at least. Although now I'm blowing away my old numbers for military and incline bench. I've nearly doubled those.
Statistics: Posted by Burks — November 16th, 2011, 7:22 pm
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BF: Who gives a damn
Bench: 305
Squat: 465
This is after not lifting for nearly 2 years.
Statistics: Posted by Burks — November 14th, 2011, 4:51 pm
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BTW: New weight after morning dump: 221lbs.
Also over the past month I've increased all my lifts dramatically without focusing on any one exercise in particular. Been focusing more on isolating muscle groups and even individual muscles.
Statistics: Posted by Burks — November 6th, 2011, 3:09 pm
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I'm loving this new 5x5 program I'm trying. Seems effective so far.
BTW: Started October at 202lbs. Now weighing 214lbs.
The Stronglifts one I mentioned? It's quite good, but I honestly can't stand the website and it's creator. It's like he's trying to sell me it.
Statistics: Posted by Jordan — November 6th, 2011, 10:13 am
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BTW: Started October at 202lbs. Now weighing 214lbs.
Statistics: Posted by Burks — October 24th, 2011, 6:05 pm
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Monday - chest, triceps, forearms
Wednesday - legs & abs
Friday - back, shoulders and biceps
Shando
Statistics: Posted by Shando — October 24th, 2011, 6:17 am
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Exercise at your own pace, but make sure you're steadily seeing improvement.
Statistics: Posted by J@nr0k — October 14th, 2011, 8:57 pm
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I've heard from plenty of people not to hurt yourself.
There's a big difference between pushing yourself, and straining yourself.
If you injure yourself, you won't be able to work out in the following days
it sets you back more to pull a muscle or twist a join than it does to hold back once in a while.
Statistics: Posted by Znath — October 14th, 2011, 6:07 pm
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Loner wrote:
I did my own couch to 6k at 210 pound and did it in roughly 3 months.
What do you mean? Do you mean you went from sitting on your couch to walking 6 kilometers?
You do know couch to 5k is a plan to get people into running right? Walking has nothing to do with it.
Statistics: Posted by Loner — October 14th, 2011, 11:12 am
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I did my own couch to 6k at 210 pound and did it in roughly 3 months.
What do you mean? Do you mean you went from sitting on your couch to walking 6 kilometers?
Statistics: Posted by Snake1235 — October 14th, 2011, 7:34 am
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Was I able to walk straight the next day? Nope, but I was able to do it through my mental willpower.
Do you have that mental will power znath are you just gonna be one of the officers whose all talk and no walk?
Statistics: Posted by Loner — October 13th, 2011, 3:45 pm
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Also work on pullups, they work an amazing range of muscles in your upperbody/abs/back.
Statistics: Posted by Loner — October 13th, 2011, 1:23 am
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since it gets you up to par for the fitness test.
Then Tu Th Sat I do weights or other upper body stuff.
Then Sunday as a rest day.
Just remember don't "push til it hurts" because that will only set you back.
If you do accidentally hurt yourself like pull a muscle or if you have pain while jogging,
it's ok to take a day off or do something easier.
It's good to have a workout plan, but don't kill yourself to meet it. If you can't do all X many pushups or situps,
do some crunches instead, go to your knees and do the easy ones to get the reps in.
My knee was bothering me so I used the elliptical instead, biking can be a good substitute
if you go harder and further with the bike since it's much easier than running.
I'm not saying I'm in great shape or anything. But I've lost 10 pounds in the past 3 weeks.
And my time to around 2 miles has dropped from 30min to under well under 20. Even my walking speed is faster than my old jogging time now.
My goal is to be able to score decently on the entrance fitness scores for the Army OCS.
They say that it helps you to be able to pick your branching and so on.
So my target is to be able to do a 7-8 minute mile, 50some pushups and situps
That will at least put me well above the 'passing' mark
Statistics: Posted by Znath — October 12th, 2011, 6:35 pm
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