AAAgent's training journal

[AAAgent]

Not sure if i ever posted what the bet was but my cousin bet me $100 that i couldn't break 6 minutes weighing 177lbs+. I'm 5'11 around 180lbs and haven't had much time to seriously train for much with work and gym and haven't been able to train for running like he has. He's a nurse and has a lot of free time. He went from 180lbs to 130-140lbs and is ripped now. He's roughly 5'6ish. He runs a lot of distance 5k's-10k's etc. 21minute 5k.

I've always been the athlete in the family getting awards, etc. so he basically told me i was too heavy and i couldn't get sub 6 minutes because of my weight. I told him no and we got into a bet that by end of July, i had to break 6 minutes while maintain my weight of 177lbs+ and i'd get $100. I ended up winning but barely and boy did i feel like crap after that run.

 

[AAAgent]

Well back to working out. The start of my 3rd week after not being in a gym since end of May 2014.

My work outs haven't been the most focused as i'm still getting my strength back up. I've lost some weight as well. Hovering around 175lbs with a lot of lost muscle.

Flat bench
8x135lbs
7x155lbs
3x167.5lbs (i forgot the 2.5lbs on one side for 3 reps)
3x170lbs (these were half reps as I was scared of failure)

ran a quick half mile at 3:50

Dumb bell flys

8x45lbs
8x45lbs
5x45lbs (right arm collapsed after 5)

one arm tricep curls
10x20lbs
10x20lbs
10x20lbs

 

[AAAgent]

Tuesday the 17th,

dumb bell hammer curls
25lbs x8 x 3

Latt pull downs
141lbs x8 x3

Barbell squats
135x8
155x6x2 (my legs have always been weak and i barely finished this)

leg press and hamstring lifts.

dumbbell upright row
27.5lbs x8x3

 

[AAAgent]

today

dumb bell shoulder press
45lbs x6x3

deadlifts
135lbs x10 x 3

ran 1.8 miles in 16 minutes
first mile time 7:14

 

[AAAgent]

need to be more on point with this, i keep forgetting where my progress is at because i haven't been keeping track. Here's the last 3-4 workouts to the best of my memory.

Dumbbell shoulder press

50lbsx6x3

Dumbbell Deadlifts
65lbs each handx6x3

deadlifts directly into dumb bell shoulder shrugs
65lbs x6x3

ran 2 miles in 17 minutes
first mile time 7:09

barbell flat bench
135lbsx6
175lbsx6
185lbsx2
155lbsx4
135lbsx6

single arm dumb bell tricep curl
22.5lbsx10
27.5lbsx6x2

Dumbbell flys
35lbsx10
45lbsx8
50lbsx6

Squats
135lbsx8
155lbsx6
175lbsx2

latt pulldowns
120lbsx10
140lbsx8
160lbsx6

 

[AAAgent]

Squats
135x8
175x6
155x6

dumb bell curls
25x8
30x8
35x8

Latt pull downs
140lbsx8
160lbsx7
140lbsx6
110lbsx10

dumb bell hammer curls
25lbsx6
30lbsx6
35lbsx6

dumb bell back flys
22.5lbsx6x3

dumb bell lunges
22.5lbsx4x2

Leg press

 

[AAAgent]

Flat barbell bench
135lbsx8
185lbsx4
185lbsx3
135lbsx6

single arm dumb bell tricep curl
25lbsx8
25lbsx7
25lbsx6

dumb bell flys
35lbsx10x3

short 6 minute incline run

decline bench
95lbsx10
115lbsx8
135lbsx4

 

[AAAgent]

Nice job hitting the chest from multiple angles. I'd like to see more of the big compound lifts, like overhead military press, seated rows, squats, deadlifts, bench press, lat pulldowns, barbells rows, and dumbbell rows. Hit up any weak areas like calves, biceps, triceps, and traps with isolation exercises like overhead triceps extensions, alternating dumbbell biceps curls, shrugs, and calf raises.

Don't forget to eat at least 150 to 175 grams of protein and about 100 grams of carbs per day (based on your height and weight) and you can get yourself ripped within a month or two. Keep up cardio if you want, but don't overdo it - you want most of your calories to go toward building up muscle after your weightlifting workouts.

Yeah slowly getting back into shape. This was just chest/tri day. I'll hit legs/bi's and back tomorrow. Once my muscles are stronger, i'll switch up the lifts. I go during my lunch break at work so I have very limited time.

I do cardio to maintain my stamina and speed. Not for aesthetic purposes.

 

[AAAgent]

dumb bell curls
25lbsx10
27.5lbsx10
40lbsx6

Squats

135lbsx10
145lbsx10
150lbsx10

Latt pull downs

187lbsx4
165lbsx4
143lbsx8
121lbsx8
109lbsx8

ran 3/4 on 2.5 incline

hammer curls
25lbsx8
30lbsx8
35lbsx6

back row machine
85lbsx8x3

pullups
bwx4

leg press
90lbsx6x3 (these were super slow for fatigue)

 

[AAAgent]

Deadlifts
135lbsx10x3

dumb bell shoulder press
50lbsx6x3
30lbsx8

run
2 mile time 16:53
1st mile 7:08

 

[AAAgent]

Just ran a 5k event. clocked in at 25:43 .

Pretty bad considering i ran a 23:47 having trained less. I also walked for probably 10-20 seconds.

 

[AAAgent]

just spent a week at a work conference in palm springs. needless to say, i didn't work out much and did a lot of networking (drinking, eating, lounging around).

hit the gym yesterday

Bench

135lbsx8
185lbsx3 (3/4 reps)
175lbsx3
155lbsx3

one arm dumb bell triceps curls
25lbsx8x3

seated fly machine, did not look at weights

short run at 2.5 incline

 

[AAAgent]

Fresh start and back on the serious grind. Will be documenting this again.

Flat bench

135lbsx8
185lbsx6
215lbsx1 w/help
205lbsx1 w/help
195lbsx1 w/help

dumb bell flys

45lbx6
50lbsx6
50lbsx6

close grip bench

135lbsx6
125lbsx6
125lbsx6

hanging leg raises

bwx7x3

two arm tricep pull downs

55lbsx8
66lbsx8
77lbsx6

 

[AAAgent]

Thanks Espi and good to be back posting and getting my consistent routine. I recruited a padawan at work as well who i got to document in the forum. Will always focus on strong body, mind, and spirit.

Squats

135lbsx8
185lbsx6
205lbsx2
185lbsx2
135lbsx6

pull-ups
bwx8x3

bicep dumb bell curls
35lbsx6x3 each arm

latt pull downs
143lbsx6
165lbsx6
187lbsx2 (4 incomplete reps)
burnout set

1 leg legpress machine (each leg)
60lbsx8
70lbsx8
80lbsx8

dumb bell hammer curls
25lbsx6
25lbsx8
25lbsx10

 

[AAAgent]

1 mile run on treadmill
6:45

3x6 box jumps waist high (not sure of the heigh since they use these velcrow matts but it was pretty high. I'm 5'11 so waist high is more than 3 feet.)

Planks
1min
40 secondsx2

 

[AAAgent]

dumb bell shoulder press
55lbsx6x3
These could be better. The weight is very heavy and my form is not good atm but that's generally how i lift. go heavy fast to shock my muscles and build some mass then lower the weights slightly with better form.

Deadlifts
135lbsx10
185lbsx8
225lbsx6

dumb bell back flys
35lbsx6x3

dumb bell shoulder shrugs
55lbsx10
65lbsx8
75lbsx6

 

[AAAgent]

Did not feel like a good day for me. Felt very weak all around but still tried to push it and had to ask for a spot since my gym buddy wasn't with me.

Bench press
135lbsx10
185lbsx6
205lbsx2 (second one assisted)
185lbsx3

Dips w/ 15lbs dumb bell

7x3

dumb bell flys

35lbsx11x3

hanging leg raises
bwx8x3

 

[AAAgent]

also another crappy day

squats
135lbsx8
185lbsx6
205lbsx1 (5 half reps)

pullups
bwx9x3

dumbbell bicep curls
35lbsx6
40lbsx6x2

one leg leg press
60lbsx8
70lbsx8
80lbsx8

seated machine row
130lbsx8
145lbsx8
160lbsx8

seated machine bicep curls
65lbsx8
80lbsx6
95lbsx6

 

[AAAgent]

Thanks Espi. Yeah, i've done it many times growing up being a competitive swimmer and runner. No pain, no gain.

Still sucks when you're mind isn't there and it's affecting you physically.

I did feel a little bit better but still under the weather. Surprised I got a decent time for my mile. After seeing my time, i figured I should atleast try to up the height for my box jumps and i added in another 2 inches to the matts I was previously using.

1 mile run treadmill
6:33

box jumps waist high
6x3

 

[AAAgent]

Some old lady basically sexually harassed me and my lifting buddy at the gym. Totally threw us off our game and messed up the workout and our time.

Deadlift
135lbsx10
185lbsx8
235lbsx4
235lbsx1

Barbell shoulder shrugs
135lbsx10
185lbsx8
225lbsx6

and then random shoulder stuff that I'm not going to write as my workout was messed up.