Day 1 - Chest | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
Treadmill (30 min) | |||||
DB Bench 5 x 6 | |||||
DB Incline 4 x 10 | |||||
DB Decline 4 x 10 | |||||
Cable Fly 4 x 10 |
Day 2 - Back | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
Elliptical (45 min) | |||||
Row 5 x 10 | |||||
Wide Lat 4 x 10 | |||||
Extensions 4 x 10 | |||||
DB Row 4 x 6 |
Day 3 – Legs | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
Bike (10 min) | |||||
Leg Press 5 x 10 | |||||
Calf Raises 4 x 15 | |||||
Leg Extension 4 x 10 | |||||
Leg Curl 4 x 10 | |||||
Crunches 4 x 25 | |||||
Leg Lifts 4 x 25 | |||||
Plank 4 x 30 sec. |
Day 4 – Shoulders | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
Treadmill (30 min) | |||||
Arnold Press 5 x 10 | |||||
DB Shrugs 4 x 15 | |||||
Front Raise 3 x 12 | |||||
Side Raise 3 x 12 |
Day 5 – Arms | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
Treadmill (45 min) | |||||
DB Curls 4 x 10 | |||||
Skull Crusher 4 x 10 | |||||
Barbell Curl 4 x 10 | |||||
Push Down 4 x 10 | |||||
Fore Arm 3 x 10 | |||||
Reverse 3 x 10 |
This was given to me by one of my Army friends (props to Viotto) after I asked for him to help me make a workout plan for myself.
I never would have done that in High-school. Actively gone to the gym on my own time? Sure, I used workout with a group at a private gym-but that was more for staying in shape during an off season.
But working out on my own, with no sport as my motivation?
We work out for ROTC usually 3-4 days out of the week, but I've quickly learned you're not going to get a 300 on the APFT just by going to those (300 equaling Top Score, APFT equaling Army Physical Fitness Test). If you get below a 70 in each event (being pushups, situps and a 2 mile run) you have to go to Special Population PT.
Which sucks. A lot. Normally that would serve as my motivation to go to the gym by myself, but I've actually begun to really enjoy working out.
Enjoy working out? That never would have happened in High-School.
2. Get only 2-5 hours of sleep regularly.
In high-school I'd normally get anywhere from 5-7 hours of sleep, but anywhere below that was considered pretty damn rare. Not so much now. I still have yet to master my time management skills, and it clearly shows in College. Before College, I never would have thought I could consistently get only 3-4 hours of sleep during a week and still be able to operate.
3. Wake up at 4:50am. Every day.
This kind of plays into why I get so little sleep. Clearly, if I had better time management, and got my homework done ASAP, I might be able to go to bed early. With that being said however, I'm still going to have that 4:50am wake up call. Every day. Which I never had in High-school.
4. Actually using the Library as a Study Hall.
I hated using the library in High-School. I never once borrowed a book from the library in school, and I never went to the library in town to knock out some study hours.
College? Different story. I usually get too distracted in my room, and there's a common room posse in my dorm hall that always hangs out there/talk up a storm. Next closest option is the Science Hall..but there are no "shh..be quiet" policies there. Thus, the Library becomes the best option.
I still feel weird when I go to it.
5. Blow a ridiculous amount of money just on books. That the teacher ends up either having us not use, or I can get by the class without reading it front to back.
This is pretty self-explanatory. I never did this in High-school. BECAUSE WE ACTUALLY USED THE BOOKS WE WERE ISSUED AND THEY DIDN'T COST ME $300 PER SEMESTER.
6. Get sick. A lot. And be concerned about my health. A lot.
I can honestly say that I've never cared more about my health until I got to college. I never got sick in High School. Literally. I think I probably got sick maybe once or twice during each year, but I have never come down consistently with ailments while at school.
All of that changed at college.
I don't know what it is. Sickness in college can come from nowhere. Is it the community bathrooms/showers we share? The slobs that walk around coughing all over the place without any regard for anyone else? I don't think I ever paid as much attention to my body and health in high-school as I do now in college. And when you get sick...plan on staying that way for a while. As far as I'm concerned, freshmen for next year should all be issued Haz-Mat suits if they're going to be staying in the Dirty O.
Yeah...that's how bad it is---the nick name for my dorm hall is "The Dirty O".
7. Eat Healthy.
Really never did this in High-School. I would ligit have a bowl of ice cream for breakfast, and greasy food/granola bars for lunch. Dinner, which was at home, was usually my only healthy meal of the day.
Now? I eat hardboiled eggs (minus the yolk), chocolate milk, more eggs, fruit and a toasted bagel with eggs/sausage for breakfast. I try to stay away from fatty fried foods during lunch, as with dinner. I don't eat candy and I rarely drink soda.
I do have a nasty habit of drinking Monster Energy Drinks twice a week during my most jam-packed class days...but other than that...eating healthy was a real foreign concept in High-School.
8. Used exclamation points in my texts/Facebook Chats.
Seriously. I hated doing that in High-School. It felt weird and unnatural, and only girls did it. I never put an exclamation point in a text during high-school.
College?
Everyone does it. Even guys. Weird. Guess you can say I conformed.
9. Share random thoughts with the world in a Blog.
Cheap post? Maybe...but what counts is that I never did it in High-School...
10. Lose a portion of my character.
I'll admit it, I think 1st semester everyone kind of jumped through hoops of fire to fit in and please other people at school. I never did that in High-School. I loved my friends, who I was, what I did for kicks, and what I stood for in High school.
College?
I do not like who I was 1st semester. I've said that several times in person, and I'm not afraid to say it again online. I think my sense of humor kind of changed, and I made a lot of decisions I never would have made in High-School (No, one of them was not smoking marijuana-I'm never going to do that, period, end of story). Did I learn lessons through my actions? Yes. And they're are a couple I'm really grateful for. Overall? I had a shitty 1st semester. ROTC was always there however, and despite the nasty weather here I'm truly grateful to be in the BU program. Everybody is a professional, and you rarely hear of some BS drama randomly starting in the Battalion. It's become tied into my motivations as well. At this point-beside academics and focusing on myself for a change---nothing is more important than the Army, and anything Army related (like purchasing an Assault pack and another pair of boots).
--Fin--
P.S. Sorry for the Debbie Downer (or Johnny Raincloud--your pick) ending there. I literally could not think of anything else.
