Shifted Priorities log

0655-
Bench Press:(95lb x5) x2, (115lb x7) x2, 140lb x6

OHP:55lb x7, 60lb x8, 65lb x9
Dumbbell OHP: 15lb x5 each side.

10 dips

30lb dumbbell curls x5, each side.

Tricep extensions
35lb x13, 45lb x12, 55lb x5. 20lb x20 skullcrusher finishers.

Stretches

10 hyperextensions
5 toe to bar hanging knee raises x3
15 hanging knee raises
33 crunches
33 v-ups
33 4 count flutter kicks
Bridging
10 box planks each side
10 arm up leg ups
30 sec in push up position
10 sec hardstyle plank

1830- Jiu Jitsu.
 
0700-Last man up runs for 1.5 miles. Bodyweight stuff.

Treadmill, incline of 4.0
3 min walk
1 min sprint at 11.0
1 min cooldown

Stretches

70lb lp x10
7 pull ups
Cable rows: 45lb x15, 55lb x10, 65lh x5
60lb shrugs x36
Flyes
 
0655-
OHP:55lb x7, 60lb x6, 65lb x5, 70lb x4, 75lb x3, 80lb x2, 85lb x1

10 supported handstand push ups

5 dips

30lb dumbbell curls x5, each side.
40lb barbell curl x6

Tricep extensions: 35lb x13, 42.5lb x10, 50lb x7. 20lb x20

Stretches

10 hyperextensions
7 hanging leg raises x4
15 hanging l sit
33 crunches
33 v-ups
33 4 count flutter kicks
Bridging
10 box planks each side
10 arm up, leg ups each side
40 sec in push up position
10 sec hardstyle plank.
 
1020-5 min walk
2 laps around track in 1:50 each, 3 pull ups, 10 squats
2 lamppost sprints
3 min walk

10 min elliptical, 129 cal
3 min stairstepper, 32 cal

10 squats, 20 calf raises

Stretches

Cable rows: 30lb x30, 40lb x20, 50lb x10
Some flyes
 
Starting the 42 day pt program pt now. Working into the type of workouts it will have me do. Currently at 140.

5 min walk on track, 1.25 mile, 2 min walk
Elliptical. 8 min, 107 cal.

10 squats, 20 calf raises, 10 lunges in total.

Stretches

70lb lat pulldown x10
4 pull ups x2

Cable rows: 50lb x11, 60lb x10, 70lb x9
70lb shoulder shrugs x30
Flyes
 
Last edited:
0655-Treadmill, incline of 4.0
4 min walk
(10 sec sprint at 11.0, 20 sec rest) x8
4 min walk

OHP:55lb x7,65lb x5, 75lb x3, 85lb x1
5 handstand push ups supported
5 dips
25lb x10 dumbbell curls, 50lb x10 barbell curls
Tricep extensions: 45lb x10, 55lb x6, 65lb x2, 30lb x10

Stretches

10 hyperextensions
10 hanging leg raises x3
33 crunches
33 v-ups
33 4 count flutter kicks
10 box planks each side
10 arm up leg ups
10 sec hardstyle plank.

0900-15 push ups
1410- 15 push ups
1415-15 push ups
1425-15 push ups
1505-15 push ups
1625-15 push ups
1630-10 push ups
 
0700-.5 mile x3
50 push ups, 50 sit ups
5 min walk
10 pull ups
Stretches

Cable rows:30lb x15, 45lb x10, 60lb x5

70ln shrugs x30

0955-5 pull ups
 
0655-Treadmill, incline of 4.0
5 min walk
(30 sec sprint at 11.0, 30 sec rest) x4
3 min walk

10 squats

Bench: 95lb x10, 105lb x8, 115lb x6, 125lb x4, 135lb x2
OHP: 55lb x10

15lb dumbbell curls x15

10 hyperextensions
33 crunches
33 v-ups
33 in and out abs
33 4 count flutter kicks
10 hanging leg raises
10 box planks each side
10 arm up, leg ups
10 sec hardstyle plank

0945-13 push ups
1000-13 push ups
1025-14 push ups
1050-20 push ups
1305-15 push ups
1415-15 push ups
1440-20 push ups
 
0655-5 min walk
1.5 mile run
3 min walk

Elliptical 8 min, 106 cal
Stretches

55lb lat pulldown x15
4 pull ups with 5lb weight x3
Cable rows: 50lb x11, 65lb x7, 80lb x3

80lb shrugs x21
Flyes
 
Nothing for the last two days.

1510-5 min walk on track.
1.5 mile run
3 min walk

8 min elliptical, 105 cal
Stretches

70lb lat pulldown x10
3 pull ups x4
Cable rows:50lb x12, 65lb x8, 80lb x4

80lb shrugs x24
Flyes

Stretches
 
0900-15 push ups
1015-15 push ups
1255-15 push ups
1310-15 push ups
1330-15 push ups
1440-15 push ups
1450-10 push ups

1510-Treadmill, incline of 4.0
5 min walk
(20 sec sprint at 11.0, 40 sec rest) x4
3 min walk

OHP:55lb x12, 65lb x8, 75lb x4

25lb dumbbell curl x5
30lb tricep extensions x20,35lb x10

Full stretch

10 hyperextensions
24 captain chair knee raises
14 hanging knee raises
4 hanging leg raises
33 crunches
33 v-ups
33 in and out abs
33 4 count flutter kicks
Bridging
10 box planks, each side.
10 arm up, leg ups
10 sec hardstyle plank

1830- Jiu jitsu
 
No squadron pt today.

0655-Treadmill. 10 min, 56 cal

Track, 10 min run

Elliptical. 8 min, 106 cal.

4 pull ups x4
Cable rows: 50lb x13, 65lb x9, 80lb x5

80lb shrugs x27
Flyes

Full stretch
 
0755-16 push ups
0805-16 push ups
0815-16 push ups
0945-16 push ups
1000-16 push ups
1015-16 push ups
1040-10 push ups

1120-Treadmill, incline of 4.0
5 min walk
(20 sec sprint at 11.0, 40 sec rest) x5
Cooldown

(60lb OHP x6, 6 dips) x3

20lb bicep curls x7
35lb tricep extensions x20, 45lb x10

Full stretch

1345-20 push ups

1445-20 push ups

1725-14 push ups

1950-15 push ups
 
1135-Treadmill, incline of 4.0
5 min walk
(30 sec sprint, 30 sec rest) x5
Cooldown

Elliptical, 14 min and 201 cal

Quick walk
Stretches

3 pull ups x2
4 pull ups x2

Cable rows: 50lb x15, 65lb x12, 80lb x9

Shrugs 80lb x30
Flyes

25lb curl x5

Tricep extension
35lb x15, 45lb x10, 55lb x5

10 supermen
10 hanging leg raises x3
30 captain chair knee raises
30 crunches
30 v-ups
30 in and out abs
30 4 count flutter kicks
Bridging
10 box planks, each side. With 5lb plate on back.
10 arm up, leg ups each side
10 sec hardstyle plank.
 
1220-Track work.
3 min walk, 6 min run, 3 min walk

Elliptical-14 min, 207 cal

Walk as a cooldown

4 pull ups x4
Cable rows: 50lb x15, 65lb x13, 80lb x11

Shrugs: 90lb x21

Flyes

Full body stretch
 
10 sets of 20 push ups spread throughout the day. I just don't want to list all of their times.
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,879
Messages
55,451,889
Members
174,783
Latest member
notnormal

Share this page

Back
Top