Shifted Priorities log

[JimRussel]

Good luck with the lifting, brah.

 

[Grappleboxing]

Thanks man.

Yesterday, into this today. Went to a nightclub for the first time. Danced, at first reluctantly and then eagerly. Strange things happen under the influence of alcohol.

Dancing, around 2 hours min to 3.5 hour max.

 

[Grappleboxing]

Nothing yesterday. Knee is recovering, no pain that I can feel.

 

[Grappleboxing]

Nothing. Going to lift tomorrow. Shouldn't effect knee since it is upper body.

 

[Grappleboxing]

Started lifting again after being lazy and injured last week. Started at last week's numbers for bench and ohp and progressed on pull ups and barbell shrugs.

Bench Warmup-85lb x10
Bench (115lb x5) x5
OHP warmup 45lb x5
OHP (65lb x5) x5
Pull ups 3 x2
Barbell shrug 20lb x20

 

[Grappleboxing]

1740- Couch to 5k plan day.

Brisk 5 min walk at 3.3 mph.
(60 seconds jog at 5.0 mph/ 90 seconds walking at 3.3 mph) x8 for a total of 20 minutes.

Total numbers, not including cooldown.
Incline-2
Calories-202.
Distance-1.66 miles.

1830- Jiu jitsu for 90 minutes.

Did the jog after dinner, so I felt awful.

 

[Grappleboxing]

0700- Squadron pt. Running on track, with calisthenics between running sets.

 

[Grappleboxing]

0720- Brisk five minute warm up.

(60 seconds jogging/ 90 seconds walking) x8
Total, 25 minutes.
Distance was just over 8 laps on the track by the crossfit gym, so just under 2 miles.

Don't know why they took out the treadmills from the crossfit gym...

1830- Light day of jiu jitsu. Some drilling and then a gauntlet for a pcsing person. Got tapped out and then just watched her continue the rest of the gauntlet.

 

[Grappleboxing]

1645- Bench warmup 90lb x10
Bench (120lb x5) x5
OHP 50lb x5
OHP 70lb x5
Pull ups 3 x3
Barbell shrugs
20lb x 25

 

[Grappleboxing]

Nothing today. Probably some running tomorrow.

 

[Grappleboxing]

Week 1 of Couch to 5k done officially.

1215- Brisk 5 minute warm up walk on track.

(60 seconds jogging/ 90 seconds walking) x8.

Total 25 minutes. Distance was over 8 laps, slightly more than last time. So just about 2 miles.

Stupid German weather, started to snow heavily as I ran. Got the there, it was cloudy, left there, it was a white out. I wish the treadmills were still in the crossfit gym

 

[Grappleboxing]

Did nothing today. That laziness took over.

Lt. N wants a flight call at 0700, so no morning pt for me then. Can probably do it in the afternoon if I finish my car stuff.

 

[Grappleboxing]

1750- Week 2 of Couch to 5K. (Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.)
Brisk 5 min walk at 3.3
( 90 sec jog at 6.0 mph/ 120 sec walk at 3.3) x6
Total 26 minutes, not including cooldown.

Incline-2
Calories-212
Distance-1.88 miles.

I'm a bit confused, 5 min walk, then 90 sec jog/ 2 min walk for a total of 20 minutes. 210 seconds x 5 would put it at 17 min, 30 seconds. What I did put it at 21 minutes. How can I do it for 20, unless I cut out a min from the last 120 sec walk session.

Found it a bit interesting that I run farther and faster on the track than I did here on the treadmill. The treadmill quantifies everything for me, but I just run faster on the track. I'll need to bump up my speed on the treadmill to compensate for this.

Felt good on the treadmill, so maybe put it to 6.5 mph and 3.5 mph for jogging and running respectively.

1830- Jiu Jitsu.

 

[Grappleboxing]

0700- Squadron pt. Dodgeball, very fun. Missed all the shots I threw though.

 

[Grappleboxing]

1755-
Brisk 5 min walk at 3.5 mph.
(90 sec job at 6.5 mph/ 120 sec walk at 3.5) x6
Total-26 min, not including cooldown.

Incline-2.5
Calories-229
Distance-2.02 miles.

1830-Jiu Jitsu

 

[Grappleboxing]

0700- Voluntold pt with some people from the squadron. Ran 15 laps on the track indoors. 5 laps, then bodyweight stuff. Did that two more times.

 

[Grappleboxing]

1110- Brisk 5 min walk at 3.5.
(90 sec jog at 7.0/120 sec walk at 3.3) x6
Total-26 minutes.

Incline-2
Calories-233
Distance-2.09 miles

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing. Since I have PT Tues and Thurs morning, I suppose I'll start lifting then. It is still a bit chilly to run outside, so I'll lift, lightly, until it warms up. That way, I don't have to run before jiu jitsu.

 

[Grappleboxing]

0755- Bench 75lb x 10.
Bench (105lb x5) x5
OHP (50lb x5) x5. All of the above rested for 1 min between sets.

2 x5 pull ups. 90 sec rest.

15lb curls x10, each side.

35lb dumbbell shoulder shrugs, 15 each side.

15lb x15 dumbbell calf raises.

1800- 5 min walk at 3.3mph.
(90 sec jog at 7.2, 90 sec walk at 3.3, 3 min jog at 7.2, 3 min walk at 3.3) x2
Incline-2
Calories-244
Distance-1.91 miles.

1830- Jiu Jitsu.

The lifting was honestly just random. I needed something to fill the time at the gym because I still had time for pt.