Shifted Priorities log

Yesterday:

Too lazy to write it all. Elliptical, 12 min jog. 4 pull ups x4, Cable rows 50lb, 65lb, 80lb. 15,13,11 respectively.

Shrugs 90lb x24

Flyes

Full stretch
 
8 sets of 20 push ups.

1525-Treadmill, incline of 4.0
5 min walk
(20 sec sprint at 11.0, 10 sec rest)x4
cooldown


(65lb OHP x5) x3
5 dips x3

Tricep extensions: 35lb x20, 50lb x5

Curls 30lb x15

Stretch

1830-Jiu Jitsu.
 
1525-5 min walk
10 min jog.

Elliptical-15 min, 225 cal
5 min walk for a cooldown

4 pull ups x4

Cable rows: 50lb x15, 65lb x13, 80lb x11

Shrugs 90lb x30

Flyes

Full stretch
 
Saturday:
1100-Track
5 min walk
(10 sec sprint, 20 sec walk) x8
5 min walk

6 min HIIT. 30 sec exercise, 15 sec rest. 1 min rest between sets
(Push ups, standing bent over rows with no dumbbells, judo push ups, supermen) x2

25lb curls x7
Tricep extensions: 30lb x10, 35lb x10, 45lb x10

Full stretch

10 hyperextensions
20 captain chair knee lifts, 10 hanging leg lifts x3
30 crunches
30 v-ups
30 4 count flutter kicks
Bridging
10 box planks, each side.
10 sec hardstyle plnak.
 
0655-Track.
5 min walk, 10 min jog.

Elliptical. 15 min, 223 calories.
3 min walk cooldown

5 pull ups x3
Cable rows: 50lb x15,65lb x13, 80lb x11

Shrugs 100lb x18
Flyes

Full stretch.
 
0655-Incline of 4.0
5 min walk
(20 sec sprint at 11.0, 40 sec rest) x5
3 min cooldown

(70lb OHP x5, 5 dips) x3

20lb curl, 10 each arm.

Tricep extensions:35lb x10, 45lb x10, 60lb x5

Full stretch

10 hyperextensions
(10 hanging leg raises, 10 captain chair knee raises) x3
30 crunches
30 v-ups
30 in and out abs
30 4 count flutter kicks
Bridging
10 box planks, each side
10 arm up, leg ups each side
10 sec hardstyle plank.

0840-25 push ups
0955-25 push ups
1100-25 push ups
1355-25 push ups
1510-25 push ups

1830-Jiu Jitsu

2200-25 push ups
 
0700-Squadron pt. 30 minutes of cardio, broken up into few minutes of elliptical and a few minutes jogging and repeated that until 30 minutes was up.

6 pull ups x2

Cable rows: 50lb x15, 65lb x13, 80lb x11

Shrugs, 100lb x21
Flyes

Full stretch.
 
Bit lighter today of a workout because didn't want to push too hard after a blood donation.

0655-Treadmill, incline of 4.0
5 min walk
(20 sec sprint at 10.5, 40 sec rest) x4
3 min cooldown

20lb curl x10, each arm.

Tricep extensions: 40lb x10, 50lb x10, 60lb x5

Full stretch

10 hyperextensions
(10 hanging leg raises, 20 captain chair crunches) x3
30 crunches
30 v-ups
30 in and out abs.
30 4 count flutter kicks
Bridging.
 
0655-Elliptical, 20 minutes, 279 cal.

Stairmaster. 5 minutes, 44 cal.

Jacob's Ladder. 2 minutes, 32 cal.

4 min track walk cooldown.

4 pull ups x4, with 5lb weight.
Cable rows:50lb x15, 65lb x13, 80lb x11

Shrugs
100lb x30

Flyes.

Full stretch
 
Still feel awful due to the sore throat. The Milk Tea and salt water kinda kept it at bay, but it really affected my energy levels, so I couldn't get a proper workout in.

1055-Treadmill, incline of 4.0
5 min walk
(20 sec sprint at 11.0, 10 sec rest) x4
3 min cooldown walk

20lb curls x10, each arm.
Tricep extensions: 30lb x10, 45lb x10, 60lb x5

Full stretch
 
The sore throat and shittyness is going down. Feel a lot better, but it is still lingering.

1600-5 min walk.
15 min run.
5 min cooldown.

Discovered the power of audiobooks and how not shitty that makes the run.

(4 pull ups, cable rows:65lb x13) x3

Shrugs: 100lb x30

Flyes

Full stretch
 
1750-Track work.
5 min walk
20 min run
(40 sec sprint, 80 sec rest) x4
5 min cooldown

10 push ups x4. 15 sec between sets.

Leg stretches.

Audiobooks are awesome for running!
 
0700-Squadron PT. Ran the long way to the BX, then in the straight driving lanes. All the way down, like an series of letter U. Push up or squats at the end of the straights.

Elliptical. 8 min, 94 cal.
Jacob's Ladder. 2 min, 36 cal.

6 pull ups x2
Cable rows:50lb x13, 70lb x10, 90lb x7
100lb shrugs x30

Flyes.

Full stretch.
 
Lots of Push ups today:
Each are 15 unless otherwise noted.

0720,0740,0830,0845,0925,0955,1050,1055,1130,1155

1435-Track
5 min walk
20 min run
(40 sec sprint, 80 sec walk) x4
5 min walk

Stretches


2020, 2100

2125-20 push ups

2130-25 push ups

225 push ups done.
 
0655-Track
5 min walk
15 min run
5 min walk

Jacob's Ladder-2 min, 34 cal.

6 pull ups x2
Cable rows: 50lb x15, 65lb x13, 80lb x13
100lb shrugs x30

Flyes

Full stretch.
 
0910-5 min walk
20 min run
(40 sec sprint, 80 sec walk) x4
5 min walk

Stretches.
 
1500-Track
5 min walk
15 min run
5 min walk

Jacob's Ladder-2 min, 35 cal.

5 pull ups x3
Cable rows:50lb x15, 65lb x13, 80lb x11, 95lb x9
100lb shrugs x30
Flyes

Full stretch.
 
15 push ups: 0600,0815, 0825, 0940,1010,1035,1050,1115,1135, 1405,1445,1845,1930,2125

1520-5 min walk
20 min run
(40 sec sprint, 80 sec walk) x4
5 min cooldown
Stretches.
 
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