Shifted Priorities log | Page 19

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

  1. Grappleboxing Brown Belt

    Grappleboxing
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    Still nothing. I changed my mind, may head to the gym tomorrow just to try out the 60/120 and leg day prototype. Need to buy groceries anyways.
     
    #361
  2. Grappleboxing Brown Belt

    Grappleboxing
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    Yesterday:
    0815, 0920,1015,1335,1540,1630-10 squats
     
    #362
  3. Grappleboxing Brown Belt

    Grappleboxing
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    0700-Squadron PT.

    Incline of 3.5
    3 min walk
    (30 sec sprint at 10.0, 60 sec walk at 3.3) x2
    3 min cooldown
    Stretches.

    Shit, didn't write down Sat's workout, whatever. It was leg day prototype and it was good. Sprints, leg press, goblet squats, calf raises.

    When PT schedule gets back on track, I think it is going to be something like this.

    Gonna start at
    120 seconds sprint, so maybe.
    (30 sec sprint, 60 sec walk) x4
    (40 sec sprint, 80 sec walk) x3
    (60 sec sprint, 120 sec walk) x2

    Probably then go up to 180 and then more, so I'll have to change the sprint and walk amounts. Gonna try to do 120 sec consistently and play around with the speed and inclines before deciding to up the amount. Leg day will be sprint, goblet squats, leg press, calf raises, and pull day.

    Let's see how this all works.
     
    #363
  4. Grappleboxing Brown Belt

    Grappleboxing
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  5. Grappleboxing Brown Belt

    Grappleboxing
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    Nothing. Working out tomorrow, pt schedule goes back to normal next week.
     
    #365
  6. Grappleboxing Brown Belt

    Grappleboxing
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    1450-
    (10 push ups, 10 flutter kicks, 10 squats, 10 calf raises) x5
    50 crunches

    2010-15 push ups

    2115-10 decline push ups
     
    #366
  7. Grappleboxing Brown Belt

    Grappleboxing
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  8. Grappleboxing Brown Belt

    Grappleboxing
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    0700-
    2 min walk on track, 4 min jog on track.

    Treadmill, incline of 3.5
    (30 sec sprint at 10.0, 60 sec walk at 3.3) x4
    3 min cooldown

    (50lb dumbbell goblet squat x10) x3
    (200lb hamstring leg press x15) x3
    Calf raises 50lb dumbbell each arm x20
    Leg raises

    3 pull ups x3
    Cable rows, x15: 47.5, 57.5
    x10: 67.5
    Shoulder shrugs 50lb dumbbell each arm, x12
    Some flyes
    Stretches.
     
    #368
  9. Grappleboxing Brown Belt

    Grappleboxing
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    0700-
    Bench press
    (75lb x10) x2
    (95lb x10) x3

    Overhead, front and behind the neck press
    (50lb x6) x1
    (60lb x6) x2
    (70lb x6) x2

    Dips
    5 reps with 10lb plate x3

    10 decline push ups.

    Stretches

    20 hanging knee raises x2
    20 leg raises x2
    2 dragon flags
    10 side bends each side.
    10 hyperextensions
    25 4 count flutter kicks x2
    30 crunches x2
    Bridging
    45lb plate plank for 45 sec
     
    #369
  10. Grappleboxing Brown Belt

    Grappleboxing
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    0700-Squadron pt.

    Treadmill incline of 3.5
    3 min walk
    (40 sec sprint, 80 sec walk at 3.3) x3
    3 min cooldown

    Stretches

    5 pull ups
    Cable rows 52.5lb x20
    35lb plate shrugs x20
    Some flyes

    1220-10 squats x5
     
    #370
  11. Grappleboxing Brown Belt

    Grappleboxing
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    0700-
    Weight is 141.
    Bench press: (75lb x10) x2, (100lb x10) x3

    OHP: (55lb x6) x2, (60lb x6) x2, (70lb x6)x2

    Dips 7 x3

    10 decline push ups
    Stretches

    23 captain chair knee raises x2
    21 leg raises x2
    16 side bend each side.
    10 hyperextensions with 5lb
    30 4 count flutter kicks x2
    25 crunches x2
    20 v-up toe touches
    Bridging
    45lb plank for 50 sec
     
    #371
  12. Grappleboxing Brown Belt

    Grappleboxing
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    0705-
    Treadmill, incline of 3.5
    5 min walk
    (60 sec sprint at 10.0, 120 sec walk at 3.3) x2
    3 min walk

    (50lb dumbbell goblet squats x11) x3
    (200lb hamstring leg press x17) x3
    (50lb dumbbell calf raises each arm x10) x3

    Stretches

    4 pull ups x3
    Cable rows x10: 57.5, 67.5
    72.5 x5
    Shoulder shrugs with 100lb barbell x12
    Some flyes
    Stretches.
     
    #372
  13. Grappleboxing Brown Belt

    Grappleboxing
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  14. Grappleboxing Brown Belt

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  15. Grappleboxing Brown Belt

    Grappleboxing
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    1515-
    Treadmill, incline of 3.5
    5 min warmup
    (30 sec sprint at 10.0, 60 sec walk) x5
    3 min cooldown

    (55lb barbell front squats x10) x3
    (220lb hamstring leg press x12) x3
    (100lb barbell calf raise x11) x3

    Lower body stretches

    70lb lat pulldown x10
    5 pull ups x2
    Cable rows, 10:55lb, 60lb, 70lb x5
    100lb barbell shoulder shrugs x14
    Some flyes

    Upper body stretches.
     
    #375
  16. Grappleboxing Brown Belt

    Grappleboxing
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    1120-Had to pt during lunch, so workout was a bit less than usual.

    Decline bench: (75lb x10) x2, (95lb x10) x3

    OHP: (50lb x6) x2, (60lb x7) x2, (70lb x6) x2

    Dips 8 x3

    10 decline push ups

    Stretches

    20 captain chair knee raises x2
    20 side bends, each side.
    10 hyperextensions.
     
    #376
  17. Grappleboxing Brown Belt

    Grappleboxing
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    0700-Last man up run squad pt.

    Treadmill, incline of 3.5
    3 min walk.
    (40 sec sprint, 80 sec walk) x4
    3 min cooldown

    Stretches.

    Some flyes.

    1105-(15 squats with 16lb fire extinguisher) x5
     
    #377
  18. Grappleboxing Brown Belt

    Grappleboxing
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    1515-

    Incline bench press: (75lb x10) x2, (95lb x10) x3

    OHP: 45lb x8, 50lb x8, 55lb x8

    Barbell curls: 30lb x10, 40lb x8, 50lb x6

    Stretches.

    15 hanging knee raises
    20 captain chair knee raises
    10 hyperxtensions
    10 sec hardstyle plank
     
    #378
  19. Grappleboxing Brown Belt

    Grappleboxing
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    1520-

    Treadmill, incline of 3.5
    5 min warmup.
    (50 sec sprint at 10.0, 100 sec walk) x3
    3 min cooldown

    (45lb barbell front squats x11) x3

    (220lb hamstring leg press x14) x3

    (100lb barbell calf raises x14) x3

    Leg stretches.

    4 pull ups x3
    Cable rows x10:55,65,75
    Shoulder shrugs 100lb barbell x17
    Some flyes

    Stretches.
     
    #379
  20. Grappleboxing Brown Belt

    Grappleboxing
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    Lots of walking.
     
    #380

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