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Old 03-04-2010, 08:07 AM   #1
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Operation Animal

Just a little about me...
I've been in the army for about 8 years now. My background is in endurance sports. I ran cross country and track in high school. And most recently in 2008 - 2009, I ran roughly 8 ultramarathons ranging from 50K - 100 Miles. So I lost a great deal of muscle mass during that time frame. In the past 4 months months I went from weighing 180 to now at about 200. I'm slowly but surely increasing in size and strength. I'm currently 28 years old, 6'2, 200 pounds, roughly 8-10% bodyfat.

I currently follow workouts inspired by Crossfit, CFE, and Ross Enamait.

Anyways, here are my current numbers and goals by August 2010:

Squats:
Current: 235 lbs X 5 (I know, I've got some serious work to do on these!)
Goal: 325 lbs X 5

Weighted Chins:
Current: 50 lbs X 5
Goal: 90 lbs - 100 lbs X 5

Flat DB Press
Current: 95 lbs X 5
Goal: 120 lbs X 5

Pushups:
Current: 80 (I could never do more than 85 pushups!)
Goal: 100

Situps:
Current: 85
Goal: 100


1 Mile Run:
Current: 5:20 (I could run a lot faster when I was lighter, but my body is still adjusting to the extra weight!)
Goal: 4:50

10 Mile Run:
Current: Roughly 70 Minutes (Haven't done this in a while!)
Goal: Under 60

Here's the key, I want to attain the above goals at or around my current bodyweight! As I post my workouts and progress over the next 6 months, I look forward to any feedback/advice!

WORKOUT

4 MARCH
Sleep: 5 Hours (Had a rough time getting to sleep)
Didn't feel too tired once I got going, although I was pressed for time in the gym today due to work schedule.

Flat DB Press

55 X 5
85X 5
95 X 3

Weighted Chins

25 X 5
35 X 5
45 X 4

Shrugs

85 X 8
95 X 8
95 X 8

Treadmill Run

Intervals
1 Min Jog at 4 Speed
1 Min Sprint at 10.2 Speed

X 5
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Old 03-04-2010, 11:46 PM   #2
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Operation Animal

5 MARCH 2010

SLEEP: 7 hours, much better than yesterday!
Felt pretty good this morning, although my lower back has been sore. I think that's due to wearing the IOTV everyday for 3 combat tours and I'm still working on improving my squat form.

WORKOUT

10 Burpees
10 V-Ups
15 Close Arm Pushups
15 4 Count Flutter Kicks
20 Wide Arm Pushups
20 Rocky Situps
25 Reg Pushups
25 Reg Situps
20 Wide Arm Pushups
20 Rocky Situps
15 Close Arm Pushups
15 4 Count Flutter Kicks
10 Burpees
10 V-Ups

300 Calf Raises
Farmer's Walk 85 pounds for 25 meters X3
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1 COR 9:24-27
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Old 03-06-2010, 12:10 AM   #3
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

6 MARCH 2010
SLEEP: 7 HOURS. 6 - 7 hours is my average amount of sleep so I woke up feeling pretty good.

WORKOUT

Squats

35 X 8
135 X 6

205X3
225X3
235X3
225X3
235X3

Horizontal Leg Press

270 X 5

360X3
380X3
380X3
390X2
380X3

2 MIN Break

1 Mile 5:59
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Old 03-08-2010, 12:10 AM   #4
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

8 MARCH 2010
Sleep: 7+ hours. Woke up feeling great. Slept 8 hours Saturday night and over 7 last night.

WORKOUT

Flat DB Press

55lbs x 8

90X3
95x3
100x3
90x3
90x3

Weighted Chinup

25 x 3
35 x 3
45 x 3
50 x 3
55 x 2

Military Press

70 x 5

90 x 3
100 x 3
110 x 3
100 x 3
100 x 3

DB Swings

30 x 10
30 x 10

Overall I felt pretty good today. I need to work on my core though. That was definitely my biggest weakness on the Military Presses. I don't do enough of the MP, and I'll definitely start incorporating it more into my workout.
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Old 03-09-2010, 07:30 AM   #5
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

9 MARCH 2010
SLEEP: 6 hours. Didn't feel too bad this morning, but not quite as good as the last few days!

WORKOUT

1/4 Mile Run at 1:25 pace followed by
60 crunches

X 8

Calf Raises: 500

Farmer's Walk: 90lbs DBs for 25 meters X 3

Pushups: 30 reps, 5 sets
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Old 03-09-2010, 11:14 PM   #6
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

10 MARCH 2010
SLEEP: 7.5 hours. Felt great this morning!

WORKOUT

Squats

105 x 6
136 x 6

185 X 3
205 x 3
225 x 3
235 x 3
245 x 2

Horizontal Leg Press

270 x 5
360 x 3
380 x 3
400 x 3
410 x 3
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Old 03-11-2010, 10:23 AM   #7
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

11 MARCH 2010
Sleep: 4.5 Hours, Definitely not ideal and I felt it today.

WORKOUT (TAPER WORKOUT)

Flat DB Press

50lbs X 8
90lbs X 3
90lbs X 3

Weighted Chins

35lbs x 5
45lbs x 3
45lbs x 3
10 X BW

Military Press

85 X 5
100 X 3
100 X 3
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Old 03-13-2010, 10:25 AM   #8
Kenneth Verdonk
Member Kenneth Verdonk is offline
 
Profile:
Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

12 MARCH 2010
SLEEP: 6 Hours, Felt pretty good this morning.

WORKOUT

10 Burpess
15 Jumping Jacks
20 V-Ups
X 5
Done in 09:41

600 Calf Raises

Farmer's Walk: 70LBS, 25 Meters X 3

13 MARCH
SLEEP: 6.5 hours, woke up feeling pretty good
Conducting another taper workout today

WORKOUT (TAPER WORKOUT)

Squats

135X 5
205 X 5
225 X 3
245 X 3

2 Minute Break
5 Mile Run: 35 Minutes
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Old 03-15-2010, 12:06 AM   #9
Kenneth Verdonk
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Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

15 MARCH 2010
SLEEP: 6.5 HOURS
GOOD NIGHTS REST!

WORKOUT

Flat DB Press

55 X 8

90 X 3
100 X 2
95 X 3
90 X 3
90 X 3

Weighted Chins

35 X 3
45 X 3
55 X 3
60 X 2
45 X 3

Military Press

85 X 3
105 X 3
105 X 3
105 X 3
105 X 3

2 MIN BREAK

1 Mile Run: 5:50
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Old 03-16-2010, 12:01 AM   #10
Kenneth Verdonk
Member Kenneth Verdonk is offline
 
Profile:
Join Date: Feb 2010
Location: Baghdad  Iraq
Posts: 36
Re: Operation Animal

16 MARCH 2010
SLEEP: 6 Hours, Felt good this morning!

WORKOUT

Similar Workout to 5 MARCH, +2 Reps for each set

12 Burpees
12 V-Ups
17 Close Arm Pushups
17 Flutter Kicks
22 Wide Arm Pushups
22 Rocky Situps
27 Regular Pushups
27 Regular Situps
22 Wide Arm Pushups
22 Rocky Situps
17 Flutter Kicks
17 Close Arm Pushups
12 Burpees
12 V-Ups
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