6packnow

Archive for October, 2009

Thats what I have decided to do. Its a great workout for beginners. Though, I am not a beginner I have lost a lot of strength after basic training and I’m looking to gain it back.

Here is the routine I will be following for a long time. I need to set a structure with this blog so you guys know exactly what I am doing.

Height: 6′0 (I am not 6′2 lol, doctor was wrong)
Weight: 170 pounds (I lost a lot of weight from basic training)
Routine: Full-body 3 times a week on non-consecutive days consisting of the core movements and no isolation work.
Goal: Build Muscle (Not shooting for strength anymore, now I just wanna look good)

Workout A
Deadlift 4×8
Incline Bench Press 4×8
Leg Press 4×8
Hanging Leg Raises 3×15

Workout B
Squat 4×8
Bench Press 4×8
DB Rows 4×8
Hanging Leg Raises 3×15

Every week I will add more reps or more weight. The weight I’m going to use is set to where the last rep on the last set is my hardest rep and I”m not going to failure. We all know by now going to failure is not smart on a full-body routine because we want our muscles to fully recover before the next workout.

Its gonna be odd not lifting for strength anymore. I am now just looking for size. Strength will come along for the ride.

Finnally I have a gym for free on base

October 7
Bench Press: 95×8, 115×8, 135×6
Leg Press: 135×10, 225×10, 315×10
Dumbbell Rows: 30×10, 30×10, 30×10
15 minute jog

October 9
Deadlift: 135×5, 155×5, 175×5, 195×5, 215×5, 235×3
Incline Dumbbell Press: (forgot)
Some Ab work
15 minute Jog

Notes: I lost a lot of strength from basic training. However, I have learned the importance of cardio. Right now I’m focusing on adding muscle and strength that I lost during BMT. I’m the smallest I have ever been. My bodyfat is low enough for 6 pack abs, however I need to build them up.

I will soon be working on a feature so you can start your own journal here!

Just graduated basic training for the United States Air Force. Lost 15 pounds and have a 6 pack definetely. It was a rough 8 and half weeks in Lackland AFB, Texas. Now I’m in tech school at Gulfport.