Shifted Priorities log

It was a tale of two components.

I got new records on the push up and sit up portions of the test, but I shat the bed for the run. I ran a 12 29, absolutely awful.

What was it? I didn't really have a proper warmup, so there is that, and it was cold outside.

Alas, no dwelling on the past now, looking forward to finally getting that 90+ in the 6 or so months from now test.

Training briefly to get on the wall of fitness. I briefly saw what my big 3 lifts were.

0800-PT test

1710-
(95lb bench x5)x3
115lb x5
140lb x1

(115lb straight bar deadlift x4)x2
115lb trapbar deadlift x4

Squat 105lb x3
95lb x5

Okay, that is fine. I'll shoot for 400 total, maybe 140 bench, 140 deadlift, 120 squat.

I must say, squat was very awkward to do now. Felt very weak. Deadlift on the straight bar was weird, so I moved to the trap bar, which was much better and more natural. Bench was bench, so it was fine. If all goes well tomorrow, I will post up my workout plan for the next few weeks.

Lots of running up inclines and push pull ab days.

Also, finally getting back to jiu jitsu. Hope to attend classes regularly again.
 
0705-
95lb bench x5
145lb x1

95lb squat x3
105lb x1

115lb deadlift x5
150lb x1

Made it on the WOF with a total of 400 pounds.

Played around afterwards, not starting plan until next week.

Roman chair hyperextension x10
Standing cable row. 35lb x5, 40 x5, 50 x5

7KG medicine ball goblet squat x10

20lb dumbbell shrug, 20 each side.

Hyperextensions felt really good on my lower back. Better than supermen, but I will continue to do these as well.
 
0650- Long incline walk, speed fixed at 3.3 mph
5 min at 3.0 incline, 5 at 4, 5 at 5, 5 at 6, and 5 at 1.0 as cooldown
Calories-171
Distance-1.37 miles.

Elliptical
Time-15 min
Distance-1.67 miles
Calories-152.

10 hyperextensions
10 dip bar knee lifts
 
Nothing.

New workout plan
M-1.0 mile jog on 3.0 incline. OHP, Bench, Dips, Medicine ball goblet squats
T-1.0 mile jog on 3.5. Pull ups, standing cable rows, chin ups, shoulder shrugs. Jiu Jitsu.
W-Squadron pt, 5k run on 2.0. Roman chair hyperextensions, captain's chair knee lifts, leg raises, supermen, Russian twists, hardstyle planks, flutter kicks
Th-1.0 mile jog on 4.0.Pull ups, standing cable rows, chin ups, shoulder shrugs. Jiu Jitsu.
F-1.0 mile jog on 4.5. OHP, Bench, Dips, Medicine ball goblet squats.
Sa-Stomach vacuum, farmer burn stomach flattener, hindu push ups, supermen

This is just a work in progress. Will change accordingly if necessary.
 
0655-5 min walk at 3.3. Incline of 3.0 throughout entire workout.
10 min jog at 6.0
3 min cooldown
Calories-202
Distance-1.48 miles.
Stretches

Swapped out shoes for lifting

(65lb bench x5) x2
(85lb x5) x3

(50lb OHP x5)x2
(60lb x5)x3

(Dips x3)x3

Dumbbell squats 15lb x15

Upperbody stretches

Took 55 minutes. Okay, I think that is a good time if I break it down.
Cardio-18 minutes
Lower body streches-3 minutes
Lifting, with rest set factored in-20 minutes
Upper body stretches-4 minutes.
Accounted for 45 minutes.

Rest of the time was moving around and getting the areas set up.

Good, increase the numbers next time some how. More weight for the weighted exercises, more reps for dips and squat I suppose.

Tomorrow is pulling day, let's see how long that takes.
 
0655-5 min walk at 3.3. Incline of 4.0 throughout.
1 mile run. Start at 6.3, increase by .1 every min. Total time-8 min, 55 sec
3 min cooldown
Distance-1.43 miles
Calories-209

Stretches
3 neutral pull ups x3
(42.5lb x7 standing cable rows) x5. 1 min rest between sets.
3 chin ups
25lb dumbbell shoulder shrugs x15
Stretches

45 min total. Not bad. Might increase running mileage as a result of me having more time than push days.

2000-Jiu Jitsu for 90 minutes. Feels good to be back. Got my ass kicked, but it was fun. Can't wait to be consistent on this again.
 
0700-Ran squadron pt today. 4 stations of bodyweight exercises, little bit of jogging and squats. Ended it with squat thrusts.

Didn't do the 5k/abs today. Had the bbq and didn't want to miss that. Should have went in retrospect as bbq was boring.
 
0655-5 min walk at 3.3, incline is at 5.0
1.0 jog, adjust at will-8 min, 52 sec.
3 min cooldown
Distance-1.44 miles
Calories-215
Stretches

4 pull ups x3
(50lb x7 standing cable rows) x5.
4 chin ups
25lb shoulder shrugs x25
10 Hyperextensions

1830-90 minutes of jiu jitsu.

They have jiu jitsu classes starting Wednesday in September, one more day to train and it is no-gi! Might attend those.
 
0700-
5 min walk at 3.3, incline of 6.0
1.0 mile jog, adjusted at will-9 min, 22 sec
3 min cooldown
Dis-1.45 miles
Calories-224
Dumbbell squats 20lb x15
Stretches

(75lb bench x5) x2
(95lb bench x5) x3

(Dips x4) x3

(50lb OHP x5) x2
(70lb OHP x5) x3

30lb barbell curls x5

1230-Bowling for an hour. Sucked though..

Might start doing 2 a days on Tues and Thurs instead of the 5K/abs on Wed. I mean, I'm already there for BJJ on T/Th, might as well run. Gives a lighter day to relax after doing squadron pt in the morning, however intense that might have been. Still deciding though.
 
Last edited:
Thought about it for a few minutes and I think I have a new schedule. Take out running on pushing days and move it to before Jiu Jitsu. With the running out of the mornings, I can maybe add a quick set of abs to close out the workout.

New schedule?
M-Running and pulling in the morning.
Tues-Pushing and abs in the morning. Running and jiu jitsu in the evening. The running here might be longer distances on the track, just to make sure that I have experience on the track, which I felt was the biggest shocker of me not doing well on my pt test.
Wed-Squadron pt. When no gi classes start on Wed, I might run on this day as well.
Th-Pushing and abs, morning. Running and jiu jitsu, evening.
Fri-Running and pulling
Sat-Recovery. Hindu push ups, supermen, breathing exercises.

So that is it, 4 days of running, 2 will be incline short incline runs on the treadmill, 2 will be longer distance runs on the track(indoor or outdoor, probably indoor though).

Push +abs, and pull workouts in the morning.

And 3 days of jiu jitsu, hopefully starting next month.

Squadron pt on top of all of that.

Lots to do, lots to do.
 
0945-10 Stomach vacuums for 10 sec each, 10 FBSF.

1030-10 Hindu Push ups, 10 Supermen

Lots of walking as well.
 
Nothing rest day. Pulling and running tomorrow. Let's see how this new schedule works out.
 
0655-
5 min walk, 3.3 on 4.5 incline.
1.0 mile jog, adjust at will-8 min,48 sec
3 min cooldown
Dis-1. 46miles
Cal-213
Stretches

(3 Pull ups, 1 pull up negative) x3
(50Lb x7 standing cable rows)x5. 1 min rest
(3 chin ups, 1 negative)x3. Failed, couldn't do them.
Cable bent over row 35lb x7, 50lb x7, 72.5lb x7
30Lb shoulder shrugs x20
Stretches

10 hyperextensions
 
Switched PT time today then worked late..so no running.

1755-
(95lb bench x5) x2
(105lb bench x5) x3

(Dips x5) x3

(55lb OHP x5) x2
(75lb OHP x5) x3

Stretches
Only took 30 minutes with stretches. Will add in more sets of dips and some basic ab work, hyperextensions, planks, captain's chair leg raises.

1830-90 minutes.

A conflict appeared in my head though. Either run in the morning and lift in afternoon, or morning lift and afternoon run. I need to fit in dinner before jiu jitsu, so I might swing by the DFAC before the afternoon run to grab some food. I'll then run, then quickly eat before jiu jitsu. Hopefully I won't be too sluggish from eating.

I lifted before doing jiu jitsu today, and that was fine. Just want to see how the opposite way feels as I might feel better running before jiu jitsu instead of working out my muscles. Thursday will be the test day.
 
0715- PT on track. Running and bodyweight exercises today.

0755- 14 min on bike, 105 calories.
Dist-2.90
Cooldown
Stretches

Will do a little workout after pt, just for myself. Probably not running because that takes took long. Might use a bike or elliptical.
 
0715-PT on track. Running and bodyweight exercises.
0755- 14 min on bike. 105 caloris. Distance-2.90 miles.
Cooldown then stretches

Good. PT after workout is fine. Need a day break from running anyways. 4 days of running, 1 day of other.
 
0650-
(95lb bench x5) x2
(105lb bench x5) x3

(Dips x3) x4

(55 OHP x5) x2
(70 OHP x5)x3

20 pushups

10 hyperextensions
10 leg raises with kick up at end(like dragon flag)
20 chaptain chair knee raises
10 Russian twists
1 min plank.

1800-5 min walk
15 min run on track.
5 min cooldown
Light jiu jitsu.
 
1040-5 min walk at 3.3 on incline of 5.5
1.0 mile jog, adjust at will-8 min, 43 sec
5 min cooldown
Dis-1.57 miles
Calories-233
Stretches

(3 pull ups, 1 negative) x3
(52.5lb x7 standing cable rows) x5.
Cable bent over rows, 35x7,50x7, 65x7, 80x7
35lb shoulders x20
Stretches

10 Hyperextensions
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,275,222
Messages
57,975,774
Members
175,889
Latest member
MEthzale

Share this page

Back
Top