Shifted Priorities log

[Grappleboxing]

Still nothing. I changed my mind, may head to the gym tomorrow just to try out the 60/120 and leg day prototype. Need to buy groceries anyways.

 

[Grappleboxing]

Yesterday:
0815, 0920,1015,1335,1540,1630-10 squats

 

[Grappleboxing]

0700-Squadron PT.

Incline of 3.5
3 min walk
(30 sec sprint at 10.0, 60 sec walk at 3.3) x2
3 min cooldown
Stretches.

Shit, didn't write down Sat's workout, whatever. It was leg day prototype and it was good. Sprints, leg press, goblet squats, calf raises.

When PT schedule gets back on track, I think it is going to be something like this.

Gonna start at
120 seconds sprint, so maybe.
(30 sec sprint, 60 sec walk) x4
(40 sec sprint, 80 sec walk) x3
(60 sec sprint, 120 sec walk) x2

Probably then go up to 180 and then more, so I'll have to change the sprint and walk amounts. Gonna try to do 120 sec consistently and play around with the speed and inclines before deciding to up the amount. Leg day will be sprint, goblet squats, leg press, calf raises, and pull day.

Let's see how this all works.

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing. Working out tomorrow, pt schedule goes back to normal next week.

 

[Grappleboxing]

1450-
(10 push ups, 10 flutter kicks, 10 squats, 10 calf raises) x5
50 crunches

2010-15 push ups

2115-10 decline push ups

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

0700-
2 min walk on track, 4 min jog on track.

Treadmill, incline of 3.5
(30 sec sprint at 10.0, 60 sec walk at 3.3) x4
3 min cooldown

(50lb dumbbell goblet squat x10) x3
(200lb hamstring leg press x15) x3
Calf raises 50lb dumbbell each arm x20
Leg raises

3 pull ups x3
Cable rows, x15: 47.5, 57.5
x10: 67.5
Shoulder shrugs 50lb dumbbell each arm, x12
Some flyes
Stretches.

 

[Grappleboxing]

0700-
Bench press
(75lb x10) x2
(95lb x10) x3

Overhead, front and behind the neck press
(50lb x6) x1
(60lb x6) x2
(70lb x6) x2

Dips
5 reps with 10lb plate x3

10 decline push ups.

Stretches

20 hanging knee raises x2
20 leg raises x2
2 dragon flags
10 side bends each side.
10 hyperextensions
25 4 count flutter kicks x2
30 crunches x2
Bridging
45lb plate plank for 45 sec

 

[Grappleboxing]

0700-Squadron pt.

Treadmill incline of 3.5
3 min walk
(40 sec sprint, 80 sec walk at 3.3) x3
3 min cooldown

Stretches

5 pull ups
Cable rows 52.5lb x20
35lb plate shrugs x20
Some flyes

1220-10 squats x5

 

[Grappleboxing]

0700-
Weight is 141.
Bench press: (75lb x10) x2, (100lb x10) x3

OHP: (55lb x6) x2, (60lb x6) x2, (70lb x6)x2

Dips 7 x3

10 decline push ups
Stretches

23 captain chair knee raises x2
21 leg raises x2
16 side bend each side.
10 hyperextensions with 5lb
30 4 count flutter kicks x2
25 crunches x2
20 v-up toe touches
Bridging
45lb plank for 50 sec

 

[Grappleboxing]

0705-
Treadmill, incline of 3.5
5 min walk
(60 sec sprint at 10.0, 120 sec walk at 3.3) x2
3 min walk

(50lb dumbbell goblet squats x11) x3
(200lb hamstring leg press x17) x3
(50lb dumbbell calf raises each arm x10) x3

Stretches

4 pull ups x3
Cable rows x10: 57.5, 67.5
72.5 x5
Shoulder shrugs with 100lb barbell x12
Some flyes
Stretches.

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

Nothing.

 

[Grappleboxing]

1515-
Treadmill, incline of 3.5
5 min warmup
(30 sec sprint at 10.0, 60 sec walk) x5
3 min cooldown

(55lb barbell front squats x10) x3
(220lb hamstring leg press x12) x3
(100lb barbell calf raise x11) x3

Lower body stretches

70lb lat pulldown x10
5 pull ups x2
Cable rows, 10:55lb, 60lb, 70lb x5
100lb barbell shoulder shrugs x14
Some flyes

Upper body stretches.

 

[Grappleboxing]

1120-Had to pt during lunch, so workout was a bit less than usual.

Decline bench: (75lb x10) x2, (95lb x10) x3

OHP: (50lb x6) x2, (60lb x7) x2, (70lb x6) x2

Dips 8 x3

10 decline push ups

Stretches

20 captain chair knee raises x2
20 side bends, each side.
10 hyperextensions.

 

[Grappleboxing]

0700-Last man up run squad pt.

Treadmill, incline of 3.5
3 min walk.
(40 sec sprint, 80 sec walk) x4
3 min cooldown

Stretches.

Some flyes.

1105-(15 squats with 16lb fire extinguisher) x5

 

[Grappleboxing]

1515-

Incline bench press: (75lb x10) x2, (95lb x10) x3

OHP: 45lb x8, 50lb x8, 55lb x8

Barbell curls: 30lb x10, 40lb x8, 50lb x6

Stretches.

15 hanging knee raises
20 captain chair knee raises
10 hyperxtensions
10 sec hardstyle plank

 

[Grappleboxing]

1520-

Treadmill, incline of 3.5
5 min warmup.
(50 sec sprint at 10.0, 100 sec walk) x3
3 min cooldown

(45lb barbell front squats x11) x3

(220lb hamstring leg press x14) x3

(100lb barbell calf raises x14) x3

Leg stretches.

4 pull ups x3
Cable rows x10:55,65,75
Shoulder shrugs 100lb barbell x17
Some flyes

Stretches.

 

[Grappleboxing]

Lots of walking.