JRice2009's Log to prepare for Air Force BMT

[JRice2009]

Hello everyone, I'm John. I'm currently in the DEP for the Air Force leaving in June. I'm basically preparing myself to be capable of completing BMT standards with ease.

I use a 5 day split:

Monday - Chest
Tuesday - Back
Wednesday - Bi's, Tri's, and Forearms
Thursday - Shoulders
Friday - Legs

(If someone has a better 5 day split let me know).

A couple weeks ago I was 154, I am now 164.

I am on creatine and a couple other supplements seen in my signature.

My sit ups are current at 49/1 Minute.
My push ups are current at 30/1 Minute.
My 1.5 Mile run is horrible at 15:00 minutes.

[JRice2009]

January 5, 2009

Chest Day

Bench Press (sets//reps) -
1//10 @ 135
1//8 @ 185
1//6 @ 185
1//4 @ 135
1//2 @ 225

Incline Bench Press -
1//10 @ 135
1//8 @ 115
1//6 @ 115
1 set @ 115 to failure

Seated Machine Flys -
1//10 @ 80 - Last rep held for 10 sec.
1//10 @ 100 - Last rep held for 10 sec.
1//10 @ 70 - Last rep held for 10 sec.

Incline Dumbell Press -
1//10 @ 20
1//8 @ 25
1//6 @ 30

Flat Dumbell Press -
1//10 @ 25
1//8 @ 30
1//6 @ 35

Abs (daily) -
200 crunches
1minute sit ups
medicine ball passing situps

Critique please. I'm thinkin' bout a 5x5 - 5 day split or full-body.

[JRice2009]

January 6, 2009

Back Day

Seated Rows -
1//10 @ 70
1//8 @ 90
1//6 @ 110

Overhead Pulldown (lat) -
1//10 @ 70
1//8 @ 75
1//6 @ 80

Seated Flys (In to Out) -
1//10 @ 75
1//8 @ 80
1//6 @ 90

Dumbbell swing -
1//12 @ 25
1/10 @ 30
1//8 @ 35
1//6 @ 40
1//4 @ 45

Bent-Over Rows -
1//10 @ 45
1//8 @ 55
1//6 @ 75

Weighted Hyperextentions (25lbs) -
3//10