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AF-Iron 02-17-2013 08:21 PM

AF-Iron's training log
 
Might as well start my log with today's short workout. Lost a lot of strength and weight in preparation for joining the AF and going through BMT. Feels good to go to a real gym again. Before joining I weighed 190. When I got to BMT I was 139. Back up to 162 today.

My short term fitness goals are to get back up to 190lbs with minimal slop, be able to run a sub 7 min mile, and ruck 12 miles with 100lbs.

Long term I want to be able to bench 475+ and be able to get fullsterkur status with a husafell stone. Long way to go.

Have been a bit under the weather so I didnt go too hard today. Also I got some fat gripz, so all exercises are with them unless otherwise stated.

I started out with a warmup set of 10 dips
Then 5x5 seated over head presses at 65lbs
5x5 incline bench with 125lbs
3x3 205lbs sumo dead lifts (no fat gripz)
5x5 170lbs flat bench machine (no spotter, so I went the safe route)
5x3 115lbs overhead triceps extensions
3x8 130lbs seated crunch machine

By this point my arms were faltering, so I hit the sauna for a good 10 mins before heading back to the squadron.

BendtheBar 02-17-2013 10:31 PM

Welcome to the forum. Will be following your progress. Reach your goals and then some!

AF-Iron 02-21-2013 10:45 PM

Had our monthly PT evaluation today consisting of number of pushups/situps in under 60 seconds and a mile and a half run.

56 pushups ~ 1 min
50 situps ~ 1 min
1.5 miles at 12:32

Passed all events

On a side note, our squadron is sadistic. Our run was all uphill into 40+ knot winds.

SecondsOut 02-21-2013 10:58 PM

hey man, how's it goin? good numbers. strong first post, too.

AF-Iron 02-21-2013 11:22 PM

Going well. Thanks for asking. Back at the gym tomorrow after the duty day. Been a busy week and it's time to increase those numbers.

MikeM 02-22-2013 12:27 AM

Nice first day. Awesome run uphill into the wind!

What is fullsterkur status with the husafel stone? Husafel like the strongman stone they carry? They have levels for that or something? Sounds pretty cool.

My dad was Air Force.

Rock on.

BendtheBar 02-22-2013 02:02 PM

Quote:

Originally Posted by AF-Iron (Post 327759)
Had our monthly PT evaluation today consisting of number of pushups/situps in under 60 seconds and a mile and a half run.

56 pushups ~ 1 min
50 situps ~ 1 min
1.5 miles at 12:32

Passed all events

On a side note, our squadron is sadistic. Our run was all uphill into 40+ knot winds.

That brings back terrifying memories.

big_swede 02-22-2013 02:15 PM

Welcome to the board! Looking forward to follow your progress!

AF-Iron 02-22-2013 06:19 PM

Quote:

Originally Posted by MikeM (Post 327780)
Nice first day. Awesome run uphill into the wind!

What is fullsterkur status with the husafel stone? Husafel like the strongman stone they carry? They have levels for that or something? Sounds pretty cool.

My dad was Air Force.

Rock on.

Fullsterkur means full-strength. A full size stone weighs at least 341lbs and must be carried 50 meters to achieve fullsterkur status. They also have Hálfsterkur ("half strength") at up to 228lbs, hálfdrćttingur ("weakling") at 107 lbs, and amlóđi ("useless") at 50lbs.

When I move to my new unit, I want to get a stone mold to make trainers to work with. If I remember correctly, the particular mold was 44lbs per inch of depth using concrete, so I will have to play with thicknesses and weights.

AF-Iron 02-22-2013 09:27 PM

Hit it again today. Working hard on my arms since they are lagging. Using fat gripz again to train.

5x5 incline bench at 125lbs
3x5 flat wide grip dumbbell bench at 60lbs each
5x5 flat wide grip bench at 100lbs
5x5 close grip seated rows at 130lbs
5x5 wide grip seated rows at 100lbs
1x5 dumbbell hammer curls at 25lbs each

at this point my forearms were all but useless, so I went back to the dorm and made an attempt at a few pistols. Only got a couple with each leg. Also did a few sets of pullups and chin-ups to failure a while later.


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