Shifted Priorities log

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
 
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
 
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
 
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
 
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
 
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
 
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.
 
Yesterday:
10 push ups grease the groove at these times-1030.1100,1130,1200,1230,1300,1330,1430,1500,1530,1610

Did nothing today.
 
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
 
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
 
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
 
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.
 
Nothing. 4 days rest for the pt test. Muscles don't feel sore from the push up contest.
 
Nothing, tomorrow is the day!

Head shaved, rested, and gonna get a solid 10 hours sleep.
 
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