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Name: Nathan


Age: 16



Weight: 82kg



Height: 6ft 1






------------------------Current 1 rep max's------------------------



Deadlift 145kg



Sqaut 110kg



Bench 72kg



Db Press 68kg ( 2 Reps )






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Training for Strength(Powerlifitng)+Army(Getting ready for basic training wich i start in 3/1/09)






--------------------------CurrentTrainingRegime-----------------------









----------Weight Training Routine---------






Mon: Squats



Squats: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week



Front Squats: 4 sets of 8 to 10 reps



Speed deadlifts: 8 sets of 3 fast reps with about 60% of your 1 rep max



Some sort of calf exersise: 4 sets of 10 reps



Some sort of bicep exersise: 4 sets of 10 reps






Wed: Bench Press



Bench Press: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week



Incline Bench Press: 4 sets of 8 to 10 reps



Military Press: 4 sets of 8 to 10 reps



Side lateral raises: 4 sets of 8 to 10 reps



Dips or close grip bench or skulls etc (tricep exersise): 4 sets of 10 reps






Fri: Deadlifts



Start with speed box squats at around 60% 1 rep max for 8 sets of 3 fast reps (warms you up nicely)



Deadlifts: warmup then alternate 5 sets of 5 reps with 5 sets of 3 reps each week



Hyperextensions: 4 sets of 10 reps



Finish off with 1 or 2 upper back "rowing" exersises for 4 sets of 10 reps


---------------Running routine-------------





Tue: 3 Mile run - Current best time 22:37.8






Thur: 1.5 miles run - Current best time 10:26.6






Sat: 4.5 mile run/jog - Current best time 36:31.9



 

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Discussion Starter · #3 ·
Wed: Bench press








Bench press






1x3 65kg



1x3 65kg



1x3 65kg



1x3 65kg



1x3 65kg






Db Incline press






1x8 40kg



1x8 40kg



1x8 40kg



1x6 40kg






Military Press






1x8 30kg



1x8 30kg



1x8 30kg



1x8 30kg






Side laterail raises






1x10 20kg



1x10 20kg



1x10 20kg



1x10 20kg






4 sets of tricep excersises









Overall a prety good workout






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Discussion Starter · #4 ·
1.5 Mile run - 10:54.6





Not best pleased about that ...but still ok will go on my runs later in the evenings now ..and see if that makes a diffrence, only had some weetabix before the run
:(
 

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'Sua Tela Tonanti'
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---------------Running routine-------------

Tue: 3 Mile run - Current best time 22:37.8

Thur: 1.5 miles run - Current best time 10:26.6

Sat: 4.5 mile run/jog - Current best time 36:31.9
 

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Discussion Starter · #6 ·
thanks for the info baggers , is my 3 mile run time ok ? And were you in the army/in the army by any chance ?
 

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Discussion Starter · #7 ·
While diong the box squats I started to get a pain from my left knee go up my thigh and to my but cheek, but I still managed the squats only timfind out it got worse as I tried to deadlift,so I called it a day and left .

I'm going to take the week of from the gym next week and run 6 days a week, I will do 3 mile jogs in the gym days. Hope fully when I hit the gym next time I will

be refreshed and fealying better
 

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Discussion Starter · #8 ·
done a 3 mile jog today, done it in 24:10.9 ....as I said only a jog but I like to time my jogs/run to see how I'm diong
 

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Baggers said:
---------------Running routine-------------

Tue: 3 Mile run - Current best time 22:37.8

Thur: 1.5 miles run - Current best time 10:26.6

Sat: 4.5 mile run/jog - Current best time 36:31.9
I think, given your goal of Basic Training, you need to do some speed work to bring down your 1.5 mile time. You need to be looking closer to 9mins dead in Trainers to be comfortable. 10:30 will pass your APFA but you need to be a bit quicker if you want to be Mr Grey. Your 1.5mile time above will only scrapr through and you will likely get noticed for that.

Plenty of Fartlek or Pyramid training will sort that out. Also, do you have a beep test level yet ?
 
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