Shifted Priorities log

1235-Incline of 3.5
(3.3 mph walk for 9 minutes, 8.0 mph sprint for 1 minute) x3
5 min walk at 3.3
Cooldown
Cal-304
Dis-2.44 miles

Stretches

1455-10 hindu push ups, 10 supermen

10 FBSF, 10 x18 sec stomach vacuums.
 
I feel that I've been lazy lately with regards to training lately. I'll increase my running to at least 20 minutes each session. I know that it will increase the morning pt times, but that is fine. Just hang around in the room anyways.

New schedule?
Mon-Work up to 20 min run. Push and ab day
Tues-Push day. Want to build up to 30 minute run eventually as a warm up to jiu jitsu.
Wed-Squadron PT. No gi class if there is. If not, no biggie, just don't do anything that night.
Thurs- Same as Tuesday
Fri-Same as Monday

Right now, I'm at 10 minutes for the Mon/Fri run. Maybe increase to 15 minutes this week, then to 20 next week. Then work on the Tues and Thursday run. 25 to 30 min I suppose.
 
1545-3 min walk, 15 min run, 3 min walk. Stretches

4 pull ups x3
Backrow machine
(55lb x12) x2, 75lb x8, 85lb x4
Dumbbell shrugs 25lb x15

Some lat and front raises

10 hyperextensions with 10lb platr
12 leg raises x2
10 hanging knee raises
20 4 count flutter kicks
20 v ups
10 sec hardstyle plank

Stretches
 
1740-5 min walk, 20 min run, 5 min walk. Stretches.

Lat pulldown 55lb x11
Seated cable row 50lb x11
Shrugs 30lb dumbbell x11
10 hyperextensions

1830-Jiu jitsu.
 
1525-5 min walk, 20 min run, 5 min walk. Stretches.

7 pull ups x2
Seated cable rows 50lb x11, 60lb x11, 65lb x7, 75lb x3, 90lb x1
Dumbbell shrugs 30lb x20

10 hyperextensions
15 captain chair knee lifts x2
10 leg lifts x2
15 hanging knee lifts
15 4 count flutter kicks
15 sec hardstyle plank
 
1800-5 min walk, 20 min run, 5 min cooldown. Ran on treadmill today. Incline of 3.0, then to 2.0, then back to 3.0
Total calories-382, total distance-2.77 miles. The 20 min run itself yielded about 2.25 miles.

1830- Jiu jitsu.
 
1525-
5 sets of 3 pull ups
Seated cable rows. 50lb x11, 65lb x11, 72.5lb x7, 80lb x,3, 87.5lb x3
Dumbbell shrugs 30lb x25
Lat pull downs 70 x10

Some lat and straight raises.
 
1540-5 min walk, 22 min run, 5 min walk. Stretches.

3 x 5 pull ups
Seated cable rows 55lb x11, 65lb x11, 75lb x7, 80lb x3, 90lb x1
Dumbbell shrugs 30lb x30

Some lat raises and front raises

22 leg raises
16 hanging knee lifts
16 crunches
11 supermen
16 4 count flutter kicks
16 sec hardstyle plank
 
1515-
Decline bench: (95lb x5)x2, (120lb x5) x3
OHP: (55lb x5) x2, (75lb x5) x3
Dips 8 x3
10 push ups
Stretches

1815- 3 min walk, 10 min run, 3 min walk

1830-Jiu jitsu.
 
1355-5 min walk, 25 min walk, 5 min walk. Stretches.

70lb Lat pulldowns x16

10 hyperextenions
10 leg raises
10 hanging knee lifts x3
20 crunches
20 4 count flutter kicks
 
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