Jmmiller33

North of Nashville by a little bit here. A trip to northern Bammy would be no problem for me if there was a meet involved! Also I already plan on the warrior dash dealio.

2-10 Walked 15 Minutes 2-11 Squat: Barx5x2, 105x5, 145x3, 185x2, 205x2, 235x5x3 Bench: Barx5x2, 95x5, 135x5, 155x3, 185x5x3 Deadlift: 135x5x2, 185x5, 205x3, 225x3, 265x5 Pullups: 5,4,3,3,3,2,2,1 2-12 Walked 15 Minutes 2-13 Took the day off in anticipation of sprinting friday 2-14 Went to the local indoor track, approx. 130yds, walked 2x, ran 3x and then I stopped counting but did a total of 3 more laps sprinting. Whole thing took about 25 minutes. 2-15 Squat: Barx5x2, 115x5, 145x3, 185x2, 205x2, 225x1, 245x5, 245x2(form slipped, back rounded so I racked it for a couple of breaths)245x3, 245x5 Press: Barx5x1, 65x4, 75x3, 85x2, 110x5x3 Pullups: 8 sets of 3 Also practiced powercleans with an empty bar working on the top part of the movement and racking the bar on my shoulders.

If I'm still around here at that time I'd be in for sure. Following for updates. I'm assuming that staying on site is required?

2-6 BBWW: 3 circuits 2 Min rest between circuits Times: 2:35, 2:40, 2:29 Kinda wondering why the times are all over the place. Seriously thinking about increasing rest and adding more circuits to get better at the exercises 2-7 Morning walk: 20 Min in New Balance Minimus to feel them out along with the Fivefingers 2-8 I decided to go to the gym in the morning and on an empty stomach. Although I got my workout done a lot quicker I think this was a mistake. I had been up 45 Minutes or so and before I even finished squats I felt like I was out of gas. I probably should have stopped right there and continued later in the day. I feel like the workout below set me back a bit and really did more harm than good. Not happening again anytime in the near future. I feel like crap about this but here goes! Squat: Barx5x2, 135x5, 155x4, 185x3, 205x2, 225x5x3 (I will repeat this the next workout, my form was horrible) Press: Barx5x2, 75x5, 95x2, 105x2, 115x4, 110x3 (Working sets will be at 110 next workout) Deadlift: 135x5x2, 185x5, 205x3, 225x2, 245x1, 265x3 (Working set will be 260 next workout, this felt much much heavier than 255 did before) Pullups: Did not attempt Notes: No more morning workouts for this guy. Eat before you go to the gym.

No clue of what it might be. I have something similar going on, limited ROM in my left shoulder from an old injury, I cannot pull my elbow as far behing on the left as the right and I cannot raise my arm from my side to above my head. It gets uncomfortable sometimes in day to day stuff and stiff however I don't have and problems with it in the gym. Make sure to stretch it well on your non workout days and after workouts and do a thorough warmup before you push heavy with it.If bench pressing or pushups get uncomfortable dropping the elbows down closer to my body (think wings lifted but not all the way) takes care it. Hope some of that helps a little bit.

^^^^ What Bolson said above. Is there a particular reason for the 145lb mark?

Is there anything wrong with what you have been doing? Are you getting results you dont want?

Opposite here, I have n problem moving around but watching the diet is the hard part. Just trying to make better choices each day than I would have in the past. Same may work for you... Try to do more today than you did last week.

Looks like I'll meet my goals a lot faster than I thought I would. Not upset about that at all. 1-30 BBWW 20 Squats, 10 pushups, 20 lunges, 3 pullups(neutral grip), 15 sec plank, 30 jumping jacks. Did 3 circuits, 1st time was 3:01 2nd was 2:45 3rd 2:57 with 3 minutes between sets 2-1 Gym day Squat- Barx5x2, 95x5, 135x5, 165x3, 195x2, 205x5x3 Press- Barx5x2, 65x5, 85x3, 95x2, 105x5x3 Deadlift- 135x5x2, 185x3, 205x2, 235x1, 245x5 Pullups- 5,3,3,3 60 sec between sets 2-4 Gym day Squat- Barx5x2, 95x5, 135x5, 185x3, 205x1, 215x5x3 Bench Press- Barx5x2, 95x5, 135x5, 155x3, 165x1, 175x5x3 Deadlift- 135x5x2, 185x5, 205x3, 225x3, 255x7 Pullups- 4,3,2,1,1 60 sec between sets 2-5 Signed up at a local place with an indoor track to walk/jog in the mornings on the days I do not lift. 15 Minutes in Fivefingers to start getting used to them.

I would go with a rowing machine of some sort, that may lead to a bit of dizziness though.

Disturbed: God of the mind A welcome burden Those two always play on the way to the gym. If I get stuck at a redlight I have time to throw in Meaning of life too.

I use a yearly planner. Right now I keep diet notes and workouts in it and when I start running that will go into it as well. I don't like the distraction of having my phone in my hand while i'm in the gym and if people wanna watch then oh well, they already watch me Squat so whats the big deal if they look at my notebook?

I tried to ignore it. I tried real hard. If someone dies from being shot it is because of one of three things: blood loss, damage to vital organs or disruption of the central nervous system. It's not because they were hit with a 9mm, 40, 45, 10mm, 338 Lapua or 50bmg. Some rounds will certainly do more damage than others. Whatever tool enables YOU as an individual to effectively defend yourself and loved ones and defeat your enemy is the right tool for the job. Just my .02

I'm interested for sure! Posting here and following the topic so I'll remember to sign up a little closer to that time. Looks like a blast!

Alrighty then, now that I have a little more direction with my lifting here goes 1-22 through 1-28, with the lifting done in an actual gym and BW stuff being done at home. Pullups, chinups and neutral grip work will be labeled as such. 1-22 BBWW 20 Squats, 10 pushups, 20 lunges, 3 pullups(neutral grip), 15 sec plank, 30 jumping jacks. Did two circuits, 1st time was 2.56 2nd was 3:18. Legs were pretty smoked! Gonna push out a third next time and work on getting my times down, If I can hit under 2:45 for the first and keep the 2nd and 3rd under 3 flat i'll add reps until I cant keep that up anymore, rinse and repeat. 1-24 1st workout at the local gym Squat- Barx5x2, 65x5, 95x5,115x5,135x5,155x3,185x5x3 Pullups- 4,3,2,2,1 60 sec between sets Press- Barx5x2, 65x5, 75x5, 85x3, 95x5x3 Deadlift- 135x5x2, 155x3, 185x2, 205x2, 225x5 My grip was slipping pretty bad on the deadlift, decided next time i'd bring chalk and do them before chins. Also I need to keep an eye on my wrists during the press, i've got a tendency to roll them a bit. 1-28 Squat- Barx5x2, 95x5, 135x5, 155x3, 185x2 195x5x3 Bench press- Barx5x2, 65x5, 95x5, 115x3, 135x5, 155x5x3 Deadlift- 135x5x2, 155x5, 185x3, 205x2, 225x1, 235x5 +1 (grip slipped on the first pull, reset and did a complete set) Chin ups- 5,4,3 60 sec between sets, couldnt hold on after the 3rd set Not really sure if I want to risk missing pullups or deadlifts at this point. Or go buy straps.

New to the site but not to middle TN! North of Nashville here.

Reload, shoot, hunt and always go armed. Currently G22 is the work gun, and a G19 with some work done for a ccw. In the house I'm building an AR which will take a while to complete. Current armory is; Mossy 590, Ithica 37 featherweight from the 50's, Rem 788 in 243, a Sears single-shot 22, a 1965 Win 94 in thutty thutty. I'll buy more I'm sure, but I've got my bases covered for now. I don't have much time to hunt/shoot at the moment working 6 days a week but I plan to remedy that this summer.

EQ, only on I've ever really gotten into, it has changed a lot but still my favorite after a decade + of playing.

Well here goes nothing! I'll start out saying I'm 5'9, 200lbs and healthy IMO when it comes to body fat. I really just want to be stronger, faster and build up a little endurance. By the end of 2014 I'd like to be benching my bodyweight for reps, be able to press my bodyweight, squat it for 20 reps, deadlift double, and run a 5k without falling over dead. I'm not new to running or lifting, I just haven't in a long time. Started lifting again 12-9-13 and I'd like to start c25k sometime in Feb. I suppose I'll start this out by listing my workouts from 12-9 through 1-10 and update every week or so from there. 12-9 (started using makeshift gym at work, not very well equipped, all pullups are neutral grip as that is what was available to me at the time) Incline DB: 12x20's, 12x30's, 12x40's Squat 20x95lbs(not listing squat warmups) 5 sets of pullups 3,3,4,1,1 (60 sec between sets) 12-12 Incline DB 10x20's, 5x40's, 10x50's Squat 20x100lbs Pullups 4 sets of 2 + 1 (60 sec between sets) 12-17 Incline DB 10x20's, 5x40's, 12x50's Decline situps 1 set to failure Squats 20x105 Pullups 1,2,2,1 (ten sec rest per rep) 12-20 Incline DB w.u. then 12x50's, 7x50's Decline situps 15 Squats 20x110lbs Pullups 4 sets of 2+1 (60 sec between sets) 12-27 (damn holidays) Incline DB w.u. then 8x60s Decline situps 20 Squats 20x115lbs Pullups 1,2,3,1,1 (ten sec rest per rep) 12-30 Incline DB w.u. then 9x60's Decline situps 2 sets of 15 Squats 20x120lbs Pullups 4,4,3,3,2 (60 sec between sets) 1-3 Pullups 7 sets of 2 +1 (60 sec between sets) Incline DB w.u. then 10x60's 5x60's Decline situps 2 sets 20 reps Squats 20x125lbs 1-6 Pullups 4,3,3,3,2 (60 sec between sets) Incline DB 10x60's, 6x60's Decline situps 2 sets 15 reps Squats 20x130lbs 1-10 I just went to the gym and lifted whatever felt heavy for as long as I could. Didn't take notes or really have any particular plans. Except for Squats: 20x135lbs 1-13 Got sick, flu-ish symptoms kept me down for a couple of weeks, didn't do a single pullup or squat and felt terrible about it. During that time I found this place! Bought a few books, some Minimus shoes and decided to mix things up a bit and actually pay for a gym membership. The next post will be the start of my current program mixing starting strength and BBWW.

Double-tapped.

A lot of the minimalist running shoes are disappearing from the bigger stores here in my area of the US. I picked up a pair of New Balance Minimus MT00 and Vibram Fivefingers KSOs last week and walked out paying $120 for both. I've been working out in the Minimus and could really tell a difference. I don't know what the market is like over there but they may be worth a look.

What strength training do you currently do? Deadlifts always work, and when doing pullups hang towels off the bar and hold onto those instead of the bar. Also anything you do with a barbell or dumbell just use a thicker bar or use workout tape to build up the thickness of the bars you already have.

I will let others chime in with the strength training and nutrition portions you asked for advice in. As far as getting your scores higher in these events I have a few ideas. Event 1: 2x25m Underwater Swim (Pass or Fail) Event 2: 500m Surface swim, (15:00 or less) Event 3: 1.5 mile run (10:10 or less) Event 4: 11 Pull Ups (the minimum is 8, but no one should shoot for the minimum) Event 5: 60 sit ups in 2:00 (minimum of 48) Event 6: 55 push ups in 2:00 (minimum of 48) Do the events wearing more or carrying more. That's what you'll probably end up doing in training i.e. running in boots and long pants, swimming in the same or with jeans and old sneakers, swimming/running while carrying something in your hands. As for pushups and pullups I had luck during my enlistment with the Armstrong program. Crunches : Start doing a minute straight without stopping dont worry about the number, and then add time to that as you can until you can get the max score in them without rest and within the time constraints. If you are going to run 1.5 miles for time I would train running up to 3 occasionally and getting fast 1mi times.

^What Bolson said. Also Kinda new here, however i've lifted off and on for quite a while. What I found out personally is that when I wanted to concentrate on gains in compound movements I had to completely drop the isolation stuff. Doing a couple of exercises for the same muscle group i.e. Chin-ups and DB rows in the same workout was all fine and dandy, but heavy rows or good sets of chins/pullups made curls for me completely pointless.

Hello everyone, the name's Jonathon. Glad i found ya'll! I stumbled upon Nerdfitness.com last week while I was researching new workouts and have been reading it every day since then. It is nice to have finally discovered a place where being healthy, smart and ultimately a better individual person is the focus. Anywho a little about me... 28 year old male in the middle TN area, 5'9 and right around 200 lbs (where I am most comfortable) I wear a uniform, badge and gun working indoors m-f during the day, and I spend some evenings and every saturday working retail. Currently lifting 2x week since dec 9. Daily smoker and I get obliterated drunk once every 6 months or so, aside from that I drink a beer every couple of weeks. Background: I ran track and cross-country in school, joined the Marine Corps immediately afterwards and have had my current job since that ended in 2008. I did some strength training off and on as time/motivation allowed through those times however I haven't made any serious attempts at running since 2008. Future: My current goals are to be just a little bit stronger and healthier every day. I will continue lifting 2x a week. Currently transitioning to a semi-paleo diet (meaning i'm still eating up all the junk in the cabinets but only buying whole unprocessed foods.) Once I have accoplished that I will add in a day of circuit training, quit or seriously cut back on smoking and start C25K in no particular order yet. By the end of the year I'd like to be benching my bodyweight for reps, squatting it for 20, deadlifting double and running 5k without feeling like i'm about to die. Aside from the fitness related aspects here I also seriously enjoy an Everquest marathon now and again, woodworking with antique tools, shooting, hiking, fixing things and almost anything that will get me outside for a little while. Aside from sports, I've never been big on sports. Thanks for all the help/advice/motivation I'm sure I will recieve and I hope I can return the favor to some of you here at some point in the future.