Shifted Priorities log

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing. Back to exercising tomorrow.

 

[Grappleboxing]

0700-Squadron pt.

PT schedule is back to normal.

 

[Grappleboxing]

0700-Weight is 140.0

Led the mock pt test
Acted as a pacer for .5 miles.

Cybex ellptical- 118 calories.

 

[Grappleboxing]

0700-Treadmill, incline of 3.5
5 min walk
(60 sec sprint at 10.0, 120 sec walk) x2
3 min walk

Stairmaster
3 min, cal 30

(25lb plate squat x15) x3
(220lb hamstring leg press x11) x3
100lb calf raises x20

Stretches

3 pull ups x3
70lb lat pulldown x15
Cable rows: 50lb x10, 60lb x10, 70lb x10
45lb each side plate shrug x20

Stretches.

 

[Grappleboxing]

1305-Cybex Elliptical
105 cal, 8 min

Bench press
75lb x15
95lb x10
115lb x5

Barbell curl
30lb x15

 

[Grappleboxing]

Nothing. I do have my full 12 week plan as there are no long vacations on schedule.
Week 1-150 sec sprint.
Increase by 30 sec every week for 12 weeks.
Week 12-480 sec sprint.

This puts me at early July, which is when I'll start prepping specifically for the PT test, which I'll shoot for mid-August like usual.

 

[Grappleboxing]

0700-Treadmill, incline of 3.5
5 min walk
(25 sec sprint at 10.0, 50 sec walk) x6
3 min walk

Stairmaster. 4 min, 41 cal

(25lb plate squat x15) x3
Hamstring leg press (220lb x13) x3
Calf raises (100lb x12) x2

Stretches.

85lb lat pulldown x12
3 pull ups x3
Cable rows: 50lb, 60lb, 70lb x11
45lb each side plate shrug x20
Some flyes

Stretches

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

0700-Squadron pt.

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

1105-
(20 fire extinguisher holding squats) x4

 

[Grappleboxing]

0700-
Bench Press
75lb x10
95lb x8
115lb x6
135lb x4
155lb x2. Failed on the second one.

OHP- (50lb x6) x5

10 dips

50lb barbell curl x5
20lb tricep curl x10

10 decline push ups

Stretches

20 hanging knee raises x2
20 crunches x3
20 leg raises x2
10 side bends, each side.
10 hyperextensions
30 sec push up position hold with 25lb plate on back
10 sec hardstyle plank

 

[Grappleboxing]

Lots of walking the last few days.

 

[Grappleboxing]

0700-Treadmill, incline of 3.5
5 min walk
(30 sec sprint at 10.0, 60 sec walk) x6
3 min walk

Stairmaster 3 min, 32 calories.

(35lb plate squat x10) x3
(240lb hamstring leg press x12) x3
(100lb calf raises x15) x2

Stretches.

70lb lat pulldown x15
3 pull ups x3
Cable rows 60lb, 70lb, 80lb x8
45lb plate shrugs, each side 20
Some flyes

Stretches.

 

[Grappleboxing]

Nothing, on Bay O this week, so limited time for PT. Also have massive headache right now.

 

[Grappleboxing]

1710-Treadmill of 3.5 incline
5 min walk
(45 sec sprint at 10.0, 90 sec walk) x4
3 min walk

Stretches.

8 pull ups
50lb cable rows x25
50lb shrugs x25
Some flyes

Stretches.

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing. Gonna do legs and sprint tomorrow.

 

[Grappleboxing]

1000-Treadmill, incline of 3.5
5 min walk
(60 sec sprint at 10.0, 120 sec walk) x3
3 min walk

Stairmaster
3 min, 35 cal

(35lb plate squat x11) x3
(200lb hamstring leg press x18) x3
(100lb calf raises x16) x2

Stretches.

70lb lat pulldown x15
3 pull ups x3
Cable rows. 60,70,80lb x9
45lb plate each side shrug x20
Some flyes

Stretches.

 

[Grappleboxing]

Nothing today. Trying for sprints and legs tomorrow since still on bay o.

 

[Grappleboxing]

1625-Treadmill, incline of 3.5
5 min walk
(30 sec sprint at 10.1, 60 sec walk at 3.3) x7
3 min walk

Stairmaster
3 min, 34 cal.

35lb plate squat x15
220lb hamstring leg press x25
100lb calf raises x30

Stretches

Some flyes