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  1. #1
    The Strategist Frankoman's Avatar
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    Default Frankoman's New Blog

    Wow, feel's like it has been ages since I've been on this site.

    I haven't worked our seriously in probably 2 years. All school yaer (Aug 12 - May 13) I had lacrosse workouts which were just super cardio intense. We lifted the first part of the year but I always opted for cardio rather then weights. But now, the season has been over. THe last part of the season we did barely any workouts and only skill workouts, and the partying also increased. I've gotten way out of shape and am getting back. But to keep my dedication I need to track my progress.

    My Goals -
    - Weigh between 175 - 185 with 10 - 12% Bodyfat
    - Mile time under 6 minutes
    - 100 consecutive good form pushups in 3 minutes
    - 150 consecutive good form situps in 3 minutes
    - 5 consecutive good form pullups
    - Bench Body weight (175 - 185) for 6 Reps
    - Squat body weight+50lbs (225 - 235)for 6 reps
    - Deadlift body weight+50lbs (225-235) for 6 reps
    - military press body weight-30lbs (145-155)for 6 reps

    These are the requirements for lacrosse just to get to tryout. Last season I had no problems. My old PR's -
    - Weight 175 with 9% Bodyfat
    - Mile 6 min 12 seconds (requirement is 8, i just want under 6)
    - 112 Pushups
    - 75 situps (I failed but made it up later with 151, but had 4 minutes instead of 3)
    - 13 pullups
    - 215 Bench for 5
    - Squat 305 for 5
    - Deadlift 385 for 5
    - Military Press 185 for 5

    Current
    - Weight 189 with 14 - 16% bodyfat
    - Mile was about 9 minutes, legs got chafed right away and it hurt like crazy. I didn't stretch well enough and was - out of shape. Probably could have gotten 7 if my legs didn't chafe.
    - 52 pushups
    - 30 situps
    - 6 pullups
    - 115 bench for 8 (injured my clavical during the season, lots of pain when doing bench. I did 135 for 6 but I'm much more comfortable starting at 115 or even 95 to build up again.)
    - 185 Squat TBD (estimated)
    - 225 Deadlift TBD (estimated)
    - 135 Military Press TBD (estimated)



    So there are my goals, my PR's, and my current status as of this post. Green is my minimum/desired, blue is my best personal record, and red is where I am at. And finally, my plan of attack.

    I am a huge believer in body weight workouts. I did them in high school and got in great shape and it really helped prepare my muscles for the gym. So that's what I am doing. Think about it, if you can't even push around your own body, how can you expect to push around weights as well as your own body?

    I am going to do body weight exercises for the first 2 weeks of the month of June. Then I am going to lift until school starts, as well as do a lot of cardio in the form of wrestling and playing lacrosse. That gives me 2 weeks of body weight exercises and 10 weeks of weight lifting.

    June
    Week 1 - Low Impact Body weight
    Week 2 - High Impact Body weight
    Week 3 - Light gym work
    Week 4 - Light gym work

    July
    Week 5 - Gym, Weight Focus
    Week 6 - Gym, Weight Focus
    Week 7 - Gym, Weight Focus
    Week 8 - Gym, Weight Focus

    August
    Week 9 - Gym, Cardio Focus
    Week 10 - Gym, Cardio Focus
    Week 11 - Light gym work, fit test prep and cardio
    Week 12 - Light gym work, fit test prep, relax before school starts!

    SO here we go. Wish me luck!
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  2. #2
    The Strategist Frankoman's Avatar
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    I started tonight with a bodyweight workout just to kind of test the waters.

    After good stretching did this.

    50 crunches
    15 pushups
    1 min plank

    2 min rest

    1 min russian sit
    30 seconds side planks
    15 pushups
    1 minute plank

    2 min rest

    6 pullups (MAX)
    end

    Unfortunately for me, this was pretty tough. The crunches got hard at 40, and I struggled intensely on the second 1 minute plank as well as the side planks. The pushups weren't bad, though I was going at an 8 - 2 - 1 count (8 down, 2 hold, 1 up) so it was a bit of a struggle by the end of the second set. I did the pullups just to see where I was at, but the focus on this workout was to see where my core strength lays which isn't all that grand. Oh well, gotta start somewhere. Can't wait to look back at this and laugh at how far away from this I'll be!
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  3. #3
    The Strategist Frankoman's Avatar
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    Well this was a pretty eye opening day.

    Last night I did an ab focused body weight workout. Today I did a leg focus and wow, my legs are definitely not conditioned well.

    I did a circuit, no breaks in between exercises.

    25 Pushups
    30 Crunches
    50 second wall sit
    10 tricep dips
    45 second plank
    15 lunges each leg
    15 squats

    1 minute rest
    repeat

    The circuit actually calls to be repeated 3 times, but I knew my legs wouldn't be able to handle it and I'm not looking to push the envelope just yet; just testing the waters.

    The wall sits were brutal. For lacrosse, we would do 10 minutes at practice sometimes if we got punished and I never found them troubling but now I struggled to do 50 seconds. On the second time, my form was compromised after 20 seconds and I had to pause to regain my composure. It was tough. The squats at the end gave me a run for my money. I don't have a way of doing proper dips at my house, so I did chair dips which were very uncomfortable for my shoulder. The planks were a struggle like last night, but not quite too bad. The pushups were a breeze, though by the end of the second set of 25, I paused before the last 5. The lunges were the worst. The routine actually calls for 30 each leg, which I cut in half. I was using a very slow and strict form for all exercises.

    Overall this was a tough workout but I am sweating and sore. This is definitely going to be a rough start to getting back into shape. I'm amazed at how much I've deteriorated in the span of barely a few months. I guess all that partying, pizzaing and pounding down nattie's is catching up to me.

    Probably going to take tomorrow as a cardio day and go for a walk with my dog and maybe a light jog. My goal is to start the walk off with 75 pushups (3 sets of 25) and 3 30 second planks just to push my body to want to succeed. Although these workouts are tough for me, they aren't tough for my once conditioned muscles to recover from.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  4. #4
    ~Psychotic Potato Dwarf~
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    Keep on pushing!
    Wall-sits are annoying they use to be my least fav exercise next to a burpee.
    Good luck!

  5. #5
    The Strategist Frankoman's Avatar
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    Thanks! Yeah they suck, burpees are definitely my least favorite as well. Usually we do about 20 - 30 during practice but one day we ****ed coach off and he made us do 150. In a row. and he counted them out. Ugh that was literally my nightmare!
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  6. #6
    M&S Senior Member Titan42's Avatar
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    Good looking goals. You made it very visible what you are trying to accomplish, and that will help! Lacrosse always looked fun, would have considered playing in high school if it wasn't for football.
    Current Goal:
    Increase mobility
    Current weight: 182.5 lbs
    Goal weight: 190

    -Grant
    20 y/o
    5'11"

    "Hard work beats talent if talent doesn't work hard."

  7. #7
    ~Psychotic Potato Dwarf~
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    Quote Originally Posted by Frankoman View Post
    Thanks! Yeah they suck, burpees are definitely my least favorite as well. Usually we do about 20 - 30 during practice but one day we ****ed coach off and he made us do 150. In a row. and he counted them out. Ugh that was literally my nightmare!
    150! WOW, I am going to have nightmares about that tonight thank you very much, haha!

  8. #8
    The Strategist Frankoman's Avatar
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    Quote Originally Posted by Titan42 View Post
    Good looking goals. You made it very visible what you are trying to accomplish, and that will help! Lacrosse always looked fun, would have considered playing in high school if it wasn't for football.
    Thanks! Lacrosse is awesome, I wrestled and played lacrosse throughout high school. I was much better at wrestling, but I loved lacrosse so much that I do it now in college. We have a wrestling team and I occasionally go to the practices to work out, but I'm not that committed to it.

    Quote Originally Posted by MariaGrace39 View Post
    150! WOW, I am going to have nightmares about that tonight thank you very much, haha!
    Haha I still wake up screaming from that night, lol.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  9. #9
    The Strategist Frankoman's Avatar
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    Dedication at an all time low. Went to the beach and soaked in the sun for a few hours, then came home to fighting parents and had to move a crap ton of furniture all day up and down stairs, then did yard work. I just want a nap. And to not rip my already slightly burnt skin off haha. I guess I'll just do a light workout of pushups planks and pullups if I ever finish cleaning -.-
    "If a job is worth doing, it's worth doing properly."

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    "Bodybuilding is a marathon; not a sprint." - Coach

  10. #10
    High on Life linedriver465's Avatar
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    Subbed! Crush it brother

  11. #11
    The Strategist Frankoman's Avatar
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    Well tomorrow is the first Monday of the month, so gunna hit it hard! I'm not doing anything tonight because I start my sumer job tomorrow starting bright and early at 7 am! It's my first Internship for Electrical Engineering and I'm very excited, so wish me luck!
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  12. #12
    ~Psychotic Potato Dwarf~
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    Quote Originally Posted by Frankoman View Post
    Well tomorrow is the first Monday of the month, so gunna hit it hard! I'm not doing anything tonight because I start my sumer job tomorrow starting bright and early at 7 am! It's my first Internship for Electrical Engineering and I'm very excited, so wish me luck!
    Good luck! Electrical Engineering -Exciting! I'm actually going to in Industrial Engineering and have to do a sort of internship too, it's a really awesome way to get experience in the field and that really matters in the future when you really go for the job.

  13. #13
    Kettlebells' Angel !!!! 5kgLifter's Avatar
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    Nice work Frankoman

  14. #14
    The Strategist Frankoman's Avatar
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    Did some pushups and planks last night, going to do more tonight. Work has been tough but pretty fun overall and I've been learning a lot. Really not sure how I'm going to be able to fit the gym in down the road; it's pretty tiring.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  15. #15
    ~Psychotic Potato Dwarf~
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    If you can't find time for the gym: make time. A very simple idea that keeped me going

  16. #16
    The Strategist Frankoman's Avatar
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    Today, I bought a gym membership and completed my first day of lifting. It was more of a feeling out period. But I didn't want to go yet took marias advice and just did it.

    Incline machine press 110 x 8, 130 x 8, 150 x 8, 170x 8 (was not hard st all, chest felt good)

    Wide Lat pulldown 110 x 8, 120 x 8, 130 x 8 (was not easy. Shoulder was definitely weakened by my lacrosse injury)

    Leg press 210 x15, 250 x 12, 300 x 8, 350 x 8 (wasn't hard at all. Proud my legs are still strong )

    Dips 2 sets of 8, my collar bone was in a ton of pain so I stopped early.

    Tricep rope pulldown extensions and 100 x 8 3 sets (started easy then was hard, arms were tired lol)

    Bi curls 35 x 8 3 sets. My left arm was going numb and tingly for some reason. Really concerned me, but I have no explanation. I can't believe I was pinching a nerve or something, but it was on the inner part above the elbow joint which I think is where the nerve is. What the hell. Lol

    Overall a good feel it out workout. Can't wait to see how I feel tomorrow lol.
    Last edited by Frankoman; 06-18-2013 at 08:13 AM.
    "If a job is worth doing, it's worth doing properly."

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  17. #17
    I'm a Grower;) castille's Avatar
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    Nice looking workout! Good luck with your goals.
    NO EXCUSES JUST RESULTS!!

  18. #18
    The Strategist Frankoman's Avatar
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    Thanks!

    Did day 2 today, not bad.

    Machine Bench Press - 130 - 8 150 - 8 170 - 8 180 - 8 (Last set was kind of tough, but I could definitely get 200 for 6 reps and maybe 2 more if I'm not sore)

    Machine Leg Press - 150 x 8, 250 x 8, 350 x 8, 350 x 8 (Definitely a lot harder when you're sore, but I'm going to go for 400 next time

    Leg Extension - 50 x 8, 70 x 8, 130 x 8, 150 x 8, 170 x 8 (I have to admit this machine was awkward as hell. The ankle support didn't lock, so when I did 130 it was hard, but 150 was easy, and then 170 wasn't hard but it hurt my knees. I think I need to get used to how to properly use the machine.)

    Did a couple of sets of dips, I tried to do moreso chest dips by leaning my chest out and feet back and not going down too far. This kind of took pressure off my collar bone so it didn't hurt as bad.

    Tricep Pushdown Machine (wtf is this thing actually called lol) 50 x 8, 80 x 8, 100 x 8, 100 x 8 (I love this machine. It was weird at first because it forces you tos it at an awkward acute angle, but once I figureit out I got the best pump in my triceps ever. It felt great and tough.)

    Wide Lat Pulldown - 70 x 8, 90 x 8, 130 x 8, 140 x 8 (Really tough, but didn't have the shoulder pain)

    Bicep Curl - 35 x 8, 35 x 8, 40 x 6 (hand/elbow went numb again. Might try preacher curls if this keeps up)


    Overall, a bit of a more expanded workout from yesterday. Tomorrow I'm going to do abs and some light cardio.
    "If a job is worth doing, it's worth doing properly."

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  19. #19
    The Strategist Frankoman's Avatar
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    Worked out yesterday, forgot to update this.

    I started some weight stuff, but not much. I didn't want to go balls to teh wall but just do some weight that was decently heavy and focus on form.

    BB squats - 45 x 8, 135 x 8, 185 x 8, 185 x 8
    BB Incline Press - 45 x 8, 95 x 8, 115 x 8 (this really hurt my clavicle so I stopped and went to the machine press)
    Machine Press - 150 x 8, 170 x 8, 185 x 8 (Last set was kind of tough)
    Free Weight Row - 45 x 8, 70 x 8, 90 x 8, 115 x 8 (was pretty tough, never did this exercise before, was like a deadlift row or something)
    Tricep Push Down Machine - 80 x 8, 100 x 8, 100 x 8, 100 x 8 (I love this machine!! So tough and such a great pump)
    Bicep Curls 40 x 8, 40 x 8


    Today going to go again, maybe try to do military press and flat press and see if my clavicle and shoulder can handle it.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  20. #20
    The Strategist Frankoman's Avatar
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    Ahh keep forgetting to do this! lol.

    Had a pretty good workout. The leg extensions got kinda tough at the end, I don't think I stretched good enough because my knee was sore after.

    Leg Press 250 x 8, 300 x 8, 350 x 8, 400 x 8

    Pec Dec - 100 x 8, 150 x 8 (Terrible machine! it was the worst pec dec ever. Went back to machine press.)

    Machine Press - 100 x 8, 150 x 8, 185 x 8

    Dips - 3 sets of 6

    Tricep Pushdown Machine - 3 sets of 8 x 100

    EZ bar curl - did a 21 with the 40lb bar

    Wide Grip Pulldowns - 120 x 8, 130 x 8, 140 x 8


    Girlfriend said my chest looked and felt a lot bigger (she hasn't seen me in a couple of weeks since she lives away), so that always makes me feel good lol
    "If a job is worth doing, it's worth doing properly."

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  21. #21
    The Strategist Frankoman's Avatar
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    Worked out Monday and Tuesday and, of course, forgot to update this. lol

    Monday's workout went well, though I didn't go very hard. I also started doing some very light cardio afterwards.
    I did a new machine, Hammer Press Machine, basically a freeweight machine bench press. Was able to do 190 for a struggling 8.


    Yesterdays workout


    Machine Leg Press - 300 x 8, 350 x 8, 400 x 8, 450 x 8 (wasn't too tough)
    Hammer Press Machine - 90 x 8, 140 x 8, 180 x 8, 200 x 6 (struggled to the last set.
    Wide Lat Pulldown - 90 x 8, 110 x 8, 130 x 8, 140 x 8 (tough but its getting easier)
    BTB EZ bar Tri Extension - 30 x 8, 50 x 8 (was able to do it but it really hurt my elbow joints)
    Tricep Rope Pulldown - 120 x 12, 120 x 8, 120 x 6 (BLASTED my triceps. Was super hard, but got em done. Was the definition of digging deep, it was a weight I coudln't handle but forced myself to. Triceps are sore today but felt great)
    Bi Curls (i don't remember but I didn't do much, I think I did a set of curls with 50 and then with 70)
    Oblique Machine, 3 sets of 8
    Circuit 2 times
    1 min plank, 20 russian twists, 20 full situps


    First day doing abs. Ugh I put it off so long because of this... hate doing abs haha.

    Goign to take today off, maybe go do cardio though
    "If a job is worth doing, it's worth doing properly."

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  22. #22
    The Strategist Frankoman's Avatar
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    Had a pretty good workout yesterday.

    Machine Bench Press - 140 x 8, 150 x 8, 170 x 8, 180 x 8
    Hammer Press - 90 x 8, 180 x 8, 210 x 6, 200 x 8, 180 x 8

    Machine Leg Press - 300 x 8, 350 x 8, 450 x 8
    Weight Leg Press - 180 x 8, 27 x 8, 360 x 8, 450 x 8, 540 x 8

    Wide Grip Pulldowns (BTB and in Front) - 110 x 8, 130 x 8, 145 x 8 (ugh last set sucked on each)

    Tricep Extensions - 100 x 8, 110 x 10, 110 x 8, 80 x 8 (So tough!)

    Set of 21's with 40 lbs EZ bar
    Bicep curls 40 x 6, 30 x 8, 20 x 12 no rest in between each drop set

    Did one of the weight ab crunch machines for a few sets on 90 lbs.


    Overall, not a bad day. Tomorrow is going to be my last day of doing loosely structured light machine lifting. Monday I'm starting dougs 4 day split. Wish me luck!
    "If a job is worth doing, it's worth doing properly."

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  23. #23
    The Strategist Frankoman's Avatar
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    Started Doug's 4 Day Split yesetrday. Gym was super crowded so had to change it up a bit. Kind of messed up on the reps with triceps, forgot what I was doing lol.

    Machine Military Press - 110 x 12, 110 x 10, 110 x 8, 110 x 6
    Lateral Raise - 20 x 12, 20 x 10, 20 x 8, 20 x 6
    Fly Machine - 40 x 12, 60 x 10, 80 x 8, 90 x 6 (couldn't find a good weight lol)
    DB Shrugs - 60 x 12, 70 x 10

    Skullcrushers - 40 x 12, 40 x 10, 40 x 8, 40 x 6 (wow blasted triceps, but hurt elbows)
    BTB Dumbbell - 40 x 12, 45 x 10, 45 x 8, 45 x 6 (Didn't do 1 hand, did both)
    Rope Pushdown -80 x 12, 80 x 10, 80 x 8, 110 x 6 (triceps were dead, had to bring the weight down to 80)

    As you can see accidentally did too many sets of triceps. Oh well I'm young I"ll get over it lol.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  24. #24
    I'm a Grower;) castille's Avatar
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    Good workout! Keep up the great work.
    NO EXCUSES JUST RESULTS!!

  25. #25
    The Strategist Frankoman's Avatar
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    Thanks! I keep forgetting to update this! lol. Tuesday did back day, was pretty fast actually.

    Can't do wide grip pullups for the allotted sets, so I did wide grip pulldowns.

    Wide Grip Pulldowns - 130 x 12, 130 x 10, 130 x 8, 130 x 6
    Seated Cable Rows - 130 x 12, 140 x 10, 140 x 8, 140 x 6
    Dumbbell Rows - 50 x 12, 45 x 10, 40 x 8, 35 x 6 (Did drop sets with no rest. Was pretty tough by the end)
    Bent Over Machine Row - 180 x 10, 180 x 10, 180 x 6 (my back was done. I couldn't even finish this.)

    Then I played lacrosse wall ball for an extra 30 minutes. Was fun.

    Todays chest day. Wish me luck! my shoulders and triceps are still hammered from monday. Going to be interesting.
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

 

 

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