Shifted Priorities log

[Grappleboxing]

2045-10 Hindu push ups, 10 supermen, 10 push ups

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

1510- Incline of 4.5
5 min walk at 3.3
1 mile jog-8 min, 24 sec
5 min cooldown
Dis-1.56 miles
Cal-222

Stretches

4 pull ups x2

20 leg raises
20 captain chair x2
20 Russian twists
20 sec hardstyle plank
10 hyperextensions with 5lb x2

70lb lat pulldown x15

 

[Grappleboxing]

1510-5 min walk
35 min run
5 min cooldown
Stretches.

 

[Grappleboxing]

0700-Ran a "5K" for squadron pt. Wasn't that long, so I don't think it was really a 5k. At least 2 miles though.

Stretches after.

Donated blood today as well. That must count for something right?

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

2300-15 push ups, 15 leg raises, 15 push ups, 15 leg raises, 15 supermen

 

[Grappleboxing]

1555-20 push ups
1635-20 push ups
1900-10 push ups, 20 leg raises, 20 sit ups
2045-15 push ups, 15 calf raises

 

[Grappleboxing]

2110-
(15 push ups, 15 sit ups) x4
15 4 count flutter kicks
15 scissor kicks
15 leg raises
15 supermen
15 sec Hardstyle Plank.

 

[Grappleboxing]

1615-5 min walk
5 min jog
5 min walk, backwards.
(3 pull ups)x5

 

[Grappleboxing]

1910-8 Decline Push ups x3
30 Russian Twists x2
20 V-Sit ups
20 Push ups
5 side plank leg lifts, each side.

 

[Grappleboxing]

1620-5 min walk
15 min jog
5 min walk
Stretches
(5 pull ups) x3

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

0940-10 FBSF
10 x15 sec vac

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

1530-5 min walk
30 min jog
5 min walk
Stretches

3 pull ups x3
Standing cable row 45lb x12, 55lb x12, 65lb x12
Shoulder Shrugs 25lb plates x15

PT is moved back to the morning for me.

Running makes my feet feel sore a few hours after. I'll probably revert back to

M-Running and pulling
Tues(Morning)-Push and abs. Tues(Evening)-Short distance run and jiu jitsu.
Wed-Squadron pt
Thurs(Morning)-Push and abs. Thurs(Evening)-Short distance and jiu jitsu
F-Running and pulling.

For M and F running, might have to cut down warm ups and cool downs to 3 minutes each and running to 25 minutes. All of this so I don't have to spend an hour or so in the gym. Since it will be in the morning, not sure if it will be treadmill or indoor track, ideally it will be the track, but if it is occupied, treadmill it is.

Short distance run might just be a mile on the indoor track. I'll set a benchmark and gradually progress that way.

 

[Grappleboxing]

0650-Bench Press
(85lb x5) x2. (115lb x5) x3
OHP (50lb x5)x2. (65lb x5) x3
Dips 4 x3
15lb bicep curls x10, each.

10 hyperextensions with 5lb plate.
(20 captain chair knee lifts) x3
10 leg raises x3
20 4 count flutter kicks

20 sec plank
20 sec hanging L-sit

Stretches.

 

[Grappleboxing]

0650-3 pull ups x4
25lb shoulder shrugs x20

 

[Grappleboxing]

0655-
Bench Press. (65lb x5) x2, (95lb x5)x3, (135lb x3)x1
OHP (50lb x5) x2, (60lb x5) x3
Wide grip dips 2 x
40lb barbell curl x10
10 push ups with feet on medicine ball.

10 hyperextensions with 10lb plate.

Stretches.