A boy named Sharon

The white ones are the ones I have.

I think they look better in person than in the picture.
 
What kind of aircraft do you work on? We were just talking about crew chiefs the other day, because we have no idea what you guys do. Are y'all the ones that call up "Tower this is aircraft 3405 requesting radio check current altimeter"? Sorry for my ignorance on this :)
 
Tuesday 7 April 09

I think I'm finally going to get the conditioning organized. Tuesdays will be my LSD type training day and Thursday will be my HIIT day.

Treadmill
25 minutes
5 Minute walk
90 second jog
90 second walk
3 minute jog
3 minute walk
90 second jog
90 second walk
4 minute jog
4 minute walk

I'm trying to ease back into running since I have a fitness test here in a couple months. I wasn't breathing hard but damn the outsides of my lower legs were burning. Better than last week though.

Eliptical
20 minutes
137 bpm

Rowing Machine
11:30
2500M
 
Wednesday 8 April 09

Deadlift
1x10x135
1x3x225
1x5x260
1x5x300
1x5x340
1x5x380
1x5x420
I did my first 3 sets Double OH. That's usually how I do my first 3. On my last rep of 340 I had to do alt grip though. 420 was smooth and my back felt strong. Maybe a little rounding but definitely less than last weeks Max Effort set.

OHP
1x10xBAR
1x5x115
1x5x135
1x5x155
1x5x175
1x3x195
Since see the thread about how everyone does OHP I think I should probably explain the way I do it. My first 3 sets are basically heavy warmups. My whole goal is to get 5 on my last set. So my first 3 sets are quick, touch and go. My fourth will usually be somewhere in between, and then my final set is super strict and I reset every rep. I want to know that I did my last set completely legal. No point in breaking PR's if it isn't legit. That being said 195 was too heavy. I didn't even try 4. It wasn't going anywhere.

Squats
1x10x135
I wanted to go light and work on form but it just isn't happening. As soon as I get around parallel my hip starts hurting. I guess that's why it really didn't affect my deads or cleans. So I'm going to not squat this week and see how I feel Monday. Really sucks, because I'm really starting to see some progress in these.

T Bar Rows
1x5x1plate
1x5x2plates
1x5x3plates
1x5x4plates
1x3x5plates

Overall it was a decent day. Deadlifts were definitely the highlight. I had always heard food was the best supplement but I guess it never really clicked until recently. Since I've been eating a ton and putting on weight my lifts have continued to improve every week. Hopefully I can keep gaining like this for another few weeks.
 
ah the maintenance guys, ok. I thought transient alert deals with DV a/c like those. Had the AETC commander and the sec of the AF come by the other week, couple of good EPRs ;)
 
MatterOverMind said:
Do you do any dynamic stretching beforehand?
Click to expand...

A little bit. I'll do leg swings and body weight squats. Pretty sure I'm not doing enough and that's what fucked up my hip. Hopefully it will be ok by Monday. Lesson learned.
 
Thursday 9 April 09

Track 1 Lap = 1/10 Mile

Ran 2 laps

Sprints

70 yards x 5 sprints 30 sec rest between

5 minute break for "personal" reasons

70 yards x 5 sprints 30 sec rest between

5 minutes on bike

15 minutes Tabata Eliptical
4 minutes slow
4 minute tabata sets
20 sec sprint 10 sec rest x 8
7minutes slow

Ran 4 Laps
 
Holy fuck, I just saw what a variety of a/c you have at your base. That's awesome. All we have here is heavies; -10s, -35s and -17s with the occasional DC8, 747 + C5 or whatever. I swear, every time a damn fighter comes by we all freak out like it's a porn star dropping in to suck everyones dicks. Yeah just sayin
 
Friday 10 April 09

Cleans
1x8x135
1x3x225
3x1x245 30 Sec rest between reps
2x1x265 30 Sec rest between reps

Bench
1x10x135
1x3x225
4x5x265
1x5x275

Pullups
1x5
1x5 +10
1x5 +20
1x6 Mix grip 3 ea

Quick day. Probably only 45 minutes to complete. Looking forward to squats on Monday. Hips felt a little better today. A lot of the soreness was gone.
 
Monday 13 April 09

Bench
1x10x135
1x5x170
1x5x205
1x5x240
1x5x275
1x4x315
Barely got 4 on 315 didn't even try for 5. Still an improvement.

Squats
1x10x135
1x5x225
1x5x295
1x5x305
1x5x315
1x5x275 Paused reps
Usually I do my cleans first but I wanted to get squats out of the way just to see how my hip felt. Still a little tight and some pain, but it definitely feels a lot better. 315 felt heavy as hell though.

Pullups
5x5

Hang Cleans
1x8x135
1x8x155
1x8x175
1x8x195
Once you get used to 5 reps or less 8 reps becomes pretty brutal.

Dips
1x15 +45

Pretty good day. Squats felt alright bench is still moving. I think I'm going to start cutting back on the calories and try and get back down to 210. This weekend I made baked ziti and huge pot of sauce with meatballs and italian sausage. Once I've polished off the left overs then hopefully I'll be able to exercise some self control. My month of sobriety and no junk or fast foods is up the 21, but I think I'm going to keep going until May because I have a wedding to go to. Can't deny the gains but I think I deserve some good beer.

I'm also ordering my Olympic Air Jordan's on pay day. The add says they will increase my lifts by 15lbs, jump 6" higher, and be 50% more attractive to the opposite sex 25% of the time.

VS Athletics > VS Athletics Weightlifting Shoe
 
Tuesday 14 April 09

Track 15 Laps = 1.5 Miles

Running
8 Laps

Eliptical
20 minutes 130-140 Bpm

Running
2 laps
Walk 1
4 laps
Walk 1

My fucking legs suck. I'm not out of breath or tired, but my stupid ass legs start hurting like hell after 5 or 6 laps. It is borderline retarded to be able to breath through your nose the entire time you run, but still have to stop because you have pussy legs. Today sucked.
 
In my max rep calculator 4x315 came out as 344 and 5x305 was 343. So I was happy until I found out it's really only a one pound increase.
 
Wednesday 15 March 09

Deadlift
1x10x135
1x3x225
1x5x275
1x5x315
1x5x350
1x5x390
1x5x430 New PR
I had some back rounding on my last 2 reps of 430. Actually completely reset for 5th rep. I'm not sure if it would count as a set of 5. It was probably ten seconds between 4th and 5th reps. First 3 reps of 350 were Double OH.

OH Press
1x10xBar
1x5x95
1x5x120
1x5x145
1x5x170
1x5x195 Push pressed 5th rep
1x10x135 Push press
Barely got the 4th of 195 push pressed a 5th rep.

TBar Rows
1x5 1 plate
1x5 2 plates
1x5 3 plates
1x5 4 plates
1x5 5 plates
Definitely not strict with 5 plates.
 
Thursday 16 April 09

Ran half mile 3 min
Walked 3 min
Ran half mile 3min
Walked 3 min

Circuits 20 min
Shadowboxing
Walkout pushups
Jumping Jacks
Twist Jumps
High Jumps
Situps

Burpees
x8
20 sec burpees
20 rest
I think I ended up doing 50 full burpees and another 30 or 40 half ass burpees. The jump started to go away towards the end.

5 minutes stretching
 
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