Shifted Priorities log

[Grappleboxing]

Weight at 0650-141.0

Mock PT test

Push ups-41
AF sit ups with someone holding my feet-45
5 min warmup walk
1.5 mile run-12 min, 38 sec
5 min cooldown

Stretches

(10 leg raises) x3
10lb hyperextensions x10
20 hanging knee lifts
20 4 count flutter kicks
20 crunches
30 sec plank with 20lb on back.

0900-12 push ups
1200-13 push ups
1315-16 push ups
1510-14 push ups
1645-15 push ups
1945-10 push ups

 

[Grappleboxing]

0700-Easy squadron pt. Bodyweight exercises

0730-Incline of 4.0.
3 min warmup of 3.3
(10 sec sprint at 11.0, 20 sec standing on the rails) x8
3 min cooldown

Jacob's Ladder, 3 min. Calories-50

Kettlebell squats
25lb x10
35lb x10

Stretches

1000-13 push ups

1105-12 push ups

1210-11 push ups

1315-10 push ups

 

[Grappleboxing]

0655-5 min walk
2 mile run-17 min, 15 sec.
3 min walk

Stretches

(11 leg raises, 1 dragon flag hold attempt) x3
10lb hyperextensions x10
25 hanging knee lifts
25 4 count flutter kicks
25 crunches
40 sec plank with 20lb plates on back
15 sec l-sit hold

0855- 9 push ups

0930-12 push ups

1110-11 push ups

1215- 12 push ups

 

[Grappleboxing]

0705-5 min walk at 3.3 mph. Incline of 4.0
(10 sec sprint at 11.5, 20 sec standing on the rails) x8
3 min walk

Kettlebell squats
25lb x10
35lb x10
40lb x5
45lb x5

Barbell front squat
60lb x5

Calf raises
60lb x15
70lb x10

Lunges

 

[Grappleboxing]

1640-20 leg raises

Didn't go to the gym today. Car didn't work Need to figure out why.

 

[Grappleboxing]

1025-10 FBSF, 10 x 15 sec vac, 10 hindu push ups

Got some people to say my battery needs juice. Gonna try to find someone to help me jump the battery.

 

[Grappleboxing]

1630-
(15 push ups) x5.

Also, not a jumping issue. Had someone help me, but it still didn't work. Gonna arrange a tow and bring it to auto hobby.

 

[Grappleboxing]

1550-
(12 leg raises) x4
2 dragon flag hold attempts

18 hanging knee raises x2
Hanging L-sit, 33 sec.

10 hyperextensions

30 4 count flutter kicks
30 crunches
45 sec plank with 25lb on back.

 

[Grappleboxing]

1425-5 min walk
2 min run, didn't actively watch the time. End time is 18 min, 18 sec.

Walk to the treadmill. Incline of 2.5.
3 min walk
400 min sprint. Ended at 11 something.
3 min cooldown

10 push ups x2

Leg stretches

1525-18 push ups x3

 

[Grappleboxing]

1440-Treadmill at 3.0 incline.
5 min walk.
420 meter sprint, above 10.0. Stopped at 12.0, that was the limit.
3 min cooldown.

Kettlbell squats
25lb x10
30lb x10
35lb x10
40lb x10
45lb x10

Calf raises
45lb plate, each arm-15

Farmer walk
25lb plate each side, 30 sec walk

Stretches

(17 leg raises) x3
3 dragon flag hold attempts

20 hanging knee raises x2

10 hyperextensions with 10lb

5 ab walk outs

35 4 count flutter kicks
35 crunches
35 sec plank with 35lb on back.

 

[Grappleboxing]

0630-15 push ups
0935-15 push ups
1040-15 push ups
1145-15 push ups
1300-15 push ups
1405-15 push ups
1510-15 push ups
1720-10 push ups
2010-10 push ups
2110-12 push ups
2335-13 push ups

 

[Grappleboxing]

Walked alot for the last 2 days.

Today:
0800-13 push ups x3

1910-15 push ups x3

 

[Grappleboxing]

0655-5 min walk
1.5 mile run. Ran in under 13 min, 36 sec. Didn't actively track time.
Treadmill, incline of 4.0
200 meter run above 11.0
3 min cooldown walk

30lb kettlebell squats x10
45lb calf raises, each arm had a plate, x20

Stretches

20 leg raises x2
2 dragon flag holds.

25 hanging knee raises x2

10lb hyperextensions x10

35 4 count flutter kicks
35 crunches
20 sec hardstyle plank with 45lb on back.

 

[Grappleboxing]

0700-Squadron pt.

0850-11 push ups

1115- 13 push ups

1525- 15 push ups

1645-17 push ups

2135-10 push ups

 

[Grappleboxing]

0650-5 min walk
2 mile run-18 min, 17 sec
Treadmill-4.0 incline.
Sprint at 10.0 for 300 meters, walk 200
Sprint at 10.4 for 200 meters, walk 200
Sprint at 10.8 for 100 meters
3 min cooldown

Stretches

AF sit ups in 1 min-43
(15 leg raises) x3
3 dragon flag holds.

10 hyperextensions with 10lb plate

30 4 count flutter kicks
30 crunches
Bridging
20 sec plank

 

[Grappleboxing]

0640-10 push ups

0655-Treadmill, 2.5 incline. Boring, so got off
5 min walk
5 min run.

Jacob's ladder, 3 min, 51 cal

Cybex elliptical, 10 min, 106 cal

Kettlebell squats
25lb x12
35lb x12
40lb x13
45lb x8

Leg press
(200lb x15) x2

Machine leg curl
40lb x7
55lb x5

Calf raises
45lb each arm x25

Stretches

10 push ups, feet on medicine ball

0950-10 push ups

1050-16 push ups

1415-14 push ups

1545-15 push ups

2200-15 push ups

2355-14 push ups

 

[Grappleboxing]

Nothing but I did walk a bit.

 

[Grappleboxing]

1010-10 FBSF
10 x16 sec vac

1045-12 push ups

1200-15 push ups

1305-13 push ups

1325-25 leg raises x3
40 crunches x2
25 4 count flutter kicks
25 4 count scissor kicks
30 sec plank, arms extended in front.
10 supermen
10 hindu push ups

1625-14 push ups

1730-15 push ups

2015-13 push ups

 

[Grappleboxing]

0655-Standing Cable Rows
10 x45
10 x50

Lat pulldown
7 x55
7 x70
7 x85

Pull up negatives
3, switch grips.

25lb shoulder shrugs, x20

Elliptical, 20 min. Cal 146
Stationary bike for 5 min
5 min run on track.

Treadmill sprint, incline of 4.0
Sprint and wait 1 min
200m at 9.5
200m at 10.0
100m at 10.5
100m at 11.0
3 min cooldown

Jacob's ladder for 1 min, 18 cal

Stretches

 

[Grappleboxing]

0635-13 push ups

0655-Cybex Elliptical, 16 min. Cal 200
Stationary bike, 11 min
5 min run on track.

Treadmill, incline of 4.0
Sprint and wait 1 min..
S 100m at 9.5, w
S 100m at 10.0, w
S 100m at 10.5, w
S 100m at 11.0, w
S 100m at 11.5, w
S 100m at 12.0, w
3 min cooldown

Stretches

(25 leg raises) x2
2 dragon flags
10 hyperextensions with 25lb
100 crunches
Bridging
30 4 count flutter kicks
30 sec plank

0830-15 push ups

1040-12 push ups

1145-13 push ups

1305-16 push ups

1555-11 push ups