Martinb's Training Journal

[Martinb]

Ive been meaning to do one of these for a while now but never got round to it. Basically i am waiting to start my basic training with the Navy to become a Clearance diver. This will start in about June/July so i will be able to get a good level of gym work on during this time until i will have to lay off it for a while. I do a lot of cardio work as well as my gym stuff as the fitness levels for navy divers are extremely high. I run 3/4 times a week as well as swimming 3/4 times a week also i do a bit of cycling 1/2 times a week, really i'm training 5/6 days a week not including gym sessions.
I'm doing a 3 day split based on a PPL routine, this is mostly for strength development. I usually go Mon, Wed, Fri but this can vary depending on when i can get to gym.
My diet if pretty good (mostly due to the fact i live at home and my mum cooks my meals) Eating a lot of fruit/veg and making sure i'm getting enough protein and fats from meals and through 1/2 shakes a day. Also getting enough carbs to cover my energy levels and minimize muscle loss from my cardio. (i wont be including diet in this log, just assuming it stays clean)

Sups.
Whey
Oats
Omega 3
Zinc + Mag
L Lucine
Creatine mono


Goals: My goals are to try and add weight/muscle aiming to get to 75kg by the time i start basic in june/july whilst staying fairly lean (although not bothered about adding fat)
Also to increase all round strength, mostly the 3 main lifts i.e. Bench, Squat and Deadlift.

Stats.

Age: 19
Height: 5' 9"
Weight: 11st 1/4lb (70kg)
BodyFat: 10-12%
Waist: 30"
Chest: 40.5"
Bicep R: 13.75"
L: 13.5"
Forearm R: 11"
L: 11"
Upper Leg R: 23"
L: 22.5"
Calf R: 14.5"
L: 14.5"

My 1rm Lifts

Bench: 90kg
Squat: 120kg
Dead lift: 150kg

1rm Goals

Bench: 100kg
Squat: 140kg
Deadlift: 175kg

Training routine

Day 1
Bench press
CG Bench
Dips
Flyes

Day 2
Deadlifts
Barbell Row
Pull ups (wide/narrow)
Bicep curl

Day 3
Squats
Front squats (light weights untill i get better at them)
HCPP
Calf Raises

I always try and get these work outs done in less than an hour, if i have a bit of extra time i do ab/core exercises and additional shoulder work.

Thats just about everything.... Ill add my work outs as i go.

Martinb

[Martinb]

2/2/09

Deadlift

1x5 @ 92
2x4 @ 112
1x3 @ 126
2x3 @ 130

BB Row

5x5 @ 62

Pull ups to failure

8 reps
8 reps
7 reps
6 reps

[Martinb]

3/2/09

Bench Press

1x5 @ 57
2x4 @ 67
3x3 @ 77

CG Bench

3x10 @ 57

Incline db

3x8 @ 24

[Martinb]

4/2/09

Squats

1x5 @ 92
2x4 @ 102
3x3 @ 106

Front Squat

3x5 @ 52

HCPP

1x5 @ 32
4x5 @ 46

60 decline sit ups

[griff]

nice weights your doing there

dont know if i like the routine a lot but the reps i do, looks solid.

good luck

[Martinb]

Thanks, i change my routine around a fair bit. Always keep the 3 main compounds but playing with other exercises every now and again as i get bored of them. I would squat more that once a week but it tends to hinder my running ability if i have doms in my legs.

Martinb

[Martinb]

6/2/09

Small back session last night.

Deadlift

1x5 @ 92
2x4 @ 120
3x3 @ 130

Wide Pull ups

8 reps
7 reps
6 reps
4 reps

[Martinb]

Ive decided to add in my cardio training as well as my gym work. Ill add in what i did last week from what i remember so i may have missed one or two things out, but will put it in with my gym work from now on.

2/2/09
5.56km/3.5mi run in 27:43
1500m swim

3/2/09
9.05km/5.6mi run in 47:25
2000m swim

5/2/09
5.50km/3.5mi run in 27:34
1000m swim

6/2/09
21.50km/13.5mi cycle in 1:04:12

8/2/09
11.21km/7mi run in 1:02:07

[Martinb]

9/2/09

1 hour endurance swim - 10 lengths front crawl then 10 lengths breast stroke continued for 1 hour with no rest/stoppages.
Minimum for 2000m

Bench press

1x5 @ 67
2x4 @ 71
2x3 @ 79
1x2 @ 79

CG bench press

1x10 @ 61
1x8 @ 61
1x9 @ 61

Dips
3x8 @ bw

DB Flies
3x8 @ 14

Tricep extensions

3x5

[Martinb]

10/2/09

11.51km/7.15mi run in 1:03:40

1000m swim in 5 x 200m bursts of front crawl with 2 min rest in between.

Squats

1x5 @ 92
2x4 @ 102
3x3 @ 108

Front Squats

3x5 @ 62

HCPP

1x5 @ 42
4x5 @ 48

HCPP with strongman log

3 reps @ 70kg