Shifted Priorities log | Page 18

Discussion in 'Training Logs' started by Grappleboxing, Feb 16, 2016.

  1. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0700-Squadron PT.

    0815-15 calf raises
     
    #341
  2. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0650-3 min walk on track, 23 min run.

    Treadmill sprint, incline of 4.0
    Sprint, wait 50 sec
    S 100m at 10.0
    S 100m at 10.0
    S 100m at 10.5
    S 100m at 10.5
    S 100m at 11.0
    S 100m at 11.0
    S 100m at 9.0
    S 100m at 9.0
    3 min cooldown

    Cybex Elliptical, 10 min. Cal 105
    Stretches

    10 hyperextensions
    15 hanging knee raises x3
    20 leg raises x2
    2 dragon flags
    Bridging
    20 v-ups
    20 4 count flutter kicks
    10 sec hardstyle plank

    0820-11 push ups

    0930-16 push ups

    1100-13 push ups

    1340-15 push ups

    1520-16 push ups

    1555-10 squats

    1625-15 push ups
     
    #342
  3. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing the last two days.
     
    #343
  4. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0650-Mock PT test. 45 push ups, 47 sit ups, 2 lap warm up walk, 1.5 mile run in 12 min, 42 sec.

    Stationary bike. 5 min, 25 cal.

    Treadmill, incline of 2.0
    150m sprint, 1 min rest.
    S 9.5, R
    S 10.0, R
    S 10.5, R
    S 10.0, R
    S 9.5, R

    5 min walk

    Stretches

    10 leg raises
    1 dragon flag
    10 hyperextensions
    50 crunches
    20lb 4 count flutter kicks x4
    45lb plank, 40 sec

    0950-19 push ups

    1100-20 push ups

    1410-16 push ups

    1535-17 push ups

    1645-13 push ups

    2035-15 push ups
     
    #344
  5. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0700- 12 push ups, feet on medicine ball.

    Cybex Elliptical
    9 min, 103 cal

    Stair steppers with 5lb in each arm, 15 min

    Treadmill, incline of 4.0
    (10 sec sprint at 10.0, 20 sec rest) x8
    3 min rest.
    (10 sec sprint at 11.5, 20 sec rest) x4
    2 min cooldown

    Stretches

    Lat pulldown 55lb x15, 70lb x15
    Cable rows 25lb x10, 35lb x10

    13 push ups

    0915-15 push ups
    1210-18 push ups
    1315-12 push ups
    1425-20 push ups
    1530-11 push ups
    1950-11 push ups
     
    #345
  6. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0700-Squadron PT.
    47 push ups, 30 sit ups.

    5 sets of 10 push ups, 10 ab workout, 10 squats, jogging.

    Treadmill, incline of 4.5
    Sprint, wait
    S for 15 sec at 11.5, wait 45 sec) x4
    3 min walk

    20 leg raises
    60 crunches
    10 10 count flutter kicks
    10 hyperextensions
    10 sec hardstyle plank

    1150-13 push ups

    1310-11 push ups

    1440-10 push ups

    1600-16 push ups
     
    #346
  7. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Weight at 0655-137.0.

    Treadmill, incline of 3.0
    5 min walk
    200 m sprint, 1 min rest
    S 9.5, r
    S 10.0, r
    S 10.5, r
    S 10.0, r
    S 9.5

    3 min walk

    Cybex Elliptical. 10 min, 120 cal

    2 min run on track.

    Jacob's ladder, 85 sec, 25 cal

    Stretches

    Lat pulldown
    70lb x10
    85lb x5

    Cable rows
    30lb x10
    40lb x10
    50lb x10
    60lb x10
    70lb x5

    Shoulder shrugs
    25lb x20

    12 push ups

    0935-15 push ups
    1055-17 push ups
    1245-13 push ups
    1410-14 push ups
    1515-15 push ups
    1615-11 push ups
    1840-18 push ups
     
    #347
  8. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0640-12 push ups

    0700-
    Treadmill, incline of 3.0
    5 min walk
    Sprint 11.0 for 30 sec, wait for 30 sec) x5
    5 min cooldown walk

    Cybex Elliptical
    10 min, 114 cal
    Stretches

    AF sit ups in 1 min, under toe bar-47
    Crunches 40x3
    Leg raises 20 x3
    25 4 count flutter kicks x2
    Bridging
    10lb hyperextensions x10
    45lb plank, 45 sec

    0815-12 push ups
    0935-17 push ups
    1135-10 push ups
    1240-7 push ups
    1405-14 push ups
    1600-2 push ups
    2115-21 push ups
    2215-17 push ups
     
    #348
  9. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    1020-Treadmill, incline of 3.0
    4 min walk
    Sprint, wait 90 sec
    S 400m at 9.5
    S 300m at 10.0
    S 200m at 10.5
    S 100m at 11.0
    5 min walk

    (45lb goblet squats x1) x4
    Calf raises 45lb plate each arm, 20
    200lb leg press x10
    Lower body stretches

    20 push ups, grease the groove style at these times-0850,0955,1100,1215,1315,1415,1535,1645,1745,1845,1945,2045-240 in total.
    Upper body stretching.

    PT test in 11 days, I've been ramping the push up count with grease the groove, my ab work is pretty good, and I've been sprinting a lot. Going to push myself to the limit this next week, and then take the 12th to the 14th off to be in optimal shape for the test on the 15th.
     
    #349
  10. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Yesterday:
    10 push ups grease the groove at these times-1030.1100,1130,1200,1230,1300,1330,1430,1500,1530,1610

    Did nothing today.
     
    #350
  11. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    15 push ups, gtg-0630,0700,0730,0820,0855,0930,1040,1205,1235,1305,1335,1435,1510,1540,1615, 2040

    0700-Stationary bike 16 min, 101 cal
    Cybex Elliptical 18 min, 217 cal

    Leg stretches

    AF sit ups in 1 min under toe bar-46
    Crunches 50 x3
    Leg raises 20 x3
    Flutter kicks 30 x2
    Bridging
    Hyperextensions x10
    5 standing hand ab walk outs
    20 sec hanging l-sit
     
    #351
  12. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0700-
    Cable rows 25lb x15,40lb x15 50lb x15, 60lb x15, 70lb x10
    Lat pull downs 30lb x10, 45lb x10,60lb x10
    Shoulder shrugs 25lb x25
    Some flyes

    Cybex elliptical
    16 min, 200 cal

    Jacob ladder 2 min, 35 cal

    Run on track
    5 min, 5 min cooldown
    Stretches

    0835-17 push ups

    0925-17 push ups

    1020-17 push ups

    1055-17 push ups

    1200-17 push ups

    1235-17 push ups

    1310-17 push ups

    1340-17 push ups

    1415-17 push ups

    1450-17 push ups

    1525-17 push ups

    1600-17 push ups

    1835-17 push ups

    2120-17 push ups
     
    #352
  13. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    20 push ups-0800,0835,0910,0945,1025,1100,1135,1240,1315,1355,1445,1520,1550,1645

    0700-3 min walk on track, 10 min run, 2 min cooldown

    Cybex Elliptical, 10 min, 120 cal

    Stationary bike, 10 min, 61 cal

    Stretches

    10 hanging knee raises x3
    10 hyperextensions
    10 leg raises
    25 crunches
    Bridging
     
    #353
  14. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0700-
    Stationary bike, 10 min, 60 cal

    Cybex elliptical, 1o min, 127 cal

    Jacob's ladder
    3 min, 48 cal

    Cable rows
    40lb x10
    55lb x10
    70lb x10

    Lat pulldown
    70lb x10
    85lv x5

    4 pull ups

    Shoulder shrugs
    35lb plates x20

    Push up contest with SSgt in office, 5 hours to see who does more. I won at 570.
    22,18,11,9, 10 x31, 15 x2, 10 x11, 18 x2, 14, 10

    Did them generally 5 minutes apart.
     
    #354
  15. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing. 4 days rest for the pt test. Muscles don't feel sore from the push up contest.
     
    #355
  16. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing. Sleep has been good. Getting more rest, longer periods of sleep.
     
    #356
  17. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing. 2 more days!
     
    #357
  18. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing, tomorrow is the day!

    Head shaved, rested, and gonna get a solid 10 hours sleep.
     
    #358
  19. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    0800-PT test
    53 push ups
    48 sit ups
    11:56 run.

    89.4
     
    #359
  20. Grappleboxing Brown Belt

    Grappleboxing
    Joined:
    Aug 30, 2013
    Messages:
    2,964
    Likes Received:
    240
    Nothing. Not doing anything until next Tuesday.
     
    #360

Share This Page

monitoring_string = "fd5733925866a04e50edd70f38dfaa35"
monitoring_string = "603ac9fff68f23709f2a42bf5e29272b"