hate that 
hope it comes right quickly
9/25/09
Weight session
Squats:
Warm up of lighter squats starting with no weights up to 185 lbs :
1 X 6 X 210 lbs
1 X 6 X 225 lbs
1 X 6 X 240 lbs
1 X 3 X 250 lbs
Hamstring Curls (prone):
1 X 10 X 50
1 X 8 X 70
1 X 8 X 85
Bench Press:
Warm up to 185lbs
1 X 8 X 205 lbs
1 X 6 X 220 lbs
1 X 6 X 230 lbs
1 X 5 X 235 lbs
DB Bent Over Rows
1 X 8 X 25 lbs
1 X 8 X 45 lbs
1 X 8 X 60 lbs
1 X 8 X 75 lbs
1 X 6 X 85 lbs
Abs: 3 sets of hanging leg raises to failure
Left calf still a bit sore so I did not include running in my workout today
Thank you John, I used to tweak my calves regularly when I was distance athlete and it is frustrating, but I have not experienced this in a while.
The sad thing is I was at such a light jog when it happened, but that said I should have warmed the muscles better prior to starting to jog…
Take care, Charlie
9/26/09
1 hour Qigong class followed by
75 minute deep tissue massage
Great rest and recovery day!
9/27/09
Tempo Day:
Warm up (Temps still over 100 degrees F on Central California)
10 X 120s with 50 yd walk RI
100 yd RI then
10 X 120s with 50 yd walk RI
20 minutes of MB Abs while watching NY Giants and Jets win!!
Cool down and stretch
Left calf still tender
whereabouts? right at the bottom of the soleus?
That is where mine is and talking to a friend today he has exactly the same injury :o
My injury is at the bottom of the gastroc muscle (left side).
9/28/09
EZ 45 min warm up session
9/29/09
Took Army Physical Training test this morning
Push Ups (max in 2minutes): 70
Sit Ups (max in 2 minutes):78
2 Mile Run: 12:48
Felt pretty good on the run considering the longest I have run in preparation are primarily tempo sessions of 400 meter intervals
Weights:
Seated Dumbbell Presses
1 X 8 X 40lbs
1 X6 X 55lbs
1 X6 X65lbs
DB Upright rows
1 X 8 X 30lbs
1 X 8 X 40lbs
1 X6X 50lbs
9/30/09
Still a little sore from yesterday’s test so I spent 45 minutes warming the muscles building up to light 40 meter EZ runs , some stretching and then did some light (up to 135 lbs ) squats.
how did these compare with requirements and / or your goals?
My results max the test 100 points in each event for a 300 score. As for goals I did not have any because I do not train for the test as I just do the minimum these days in training so I am not paying for it in the next few days after the test as I learned the hard way a few times…
One issue in my opinion with our Army physical training is it is focused on Soldiers performing well on the test as commander are graded on their unit’s average. The purpose of the test is supposed to be just one of many tools for the commander to assess the state of physical fitness of his/her unit.
10/01/09
Warm up
MB Circuit workout:
1 X 8 LB MB 10 minutes continuous
2 min RI
1 X 15LB MB 10 minutes continuous
2 min RI
1 X 15LB MB 7 minutes continuous
Cool Down/ Stretch
10/2/09
Running: Warm up and then I started a series of 15 yd sprints starting from the prone position and after three I felt tightness in my left hamstring so I stopped and finished the running portion with a number of 100 meter tempo runs.
Weights: Deadlift:
Warm up to 135 lbs and then put 185lbs on the bar and again felt tightness in my hamstring so I stopped.
Hang Cleans:
1 X 5X 95lbs
1 X 5 X 115lbs
1 X 4 X 135lbs
1 X 4 X 150lbs
1 X 2 X 155lbs
Standing Barbell Overhead Presses:
1 X 8 X 95lbs
1 X 8 X 115lbs
1 X 6 X 135lbs
1 X 6 X 135lbs
1 X 3 X 145 lbs
Dumbbell Hammer Curls
1 X 8 X 25 lbs
1 X 8 X 35 lbs
1 X 8 X 40 lbs
1 X 6 X 45 lbs
Lying Dumbbell Pullovers
1 X 8 X 25 lbs
1 X 8 X 35 lbs
2 X 8 X 40 lbs
Cool down
I have my weekly massage session today and will ask for assistance on my left leg issues.
10/3/09
Deep Tissue Massage, watched 2 of my kids soccer games + college football the rest of the day
10/4/09
Attended qigong seminar for 4 hours
10/5/09
Warm up
3 X 300 meters with 4 min RI
Weights
Squat
Warm up
1 X 8 X 185lbs
1 X 8 210lbs
2 X 5 X 225lbs
Bench Press
1X 8 X185lbs
1 X 8 X205lbs
1 X 5 225lbs
1 X 5 X 235
1 X 3 X 245lbs
Hammer Grip Pull ups
1 X 8 reps, 1 X 10 reps
10/7/09
Warm Up
Tempo
200 +200+400+200
200 +400+200+200
200 +200+200+400
Abs: 5 min (30 sec/ 30 RI)
Cool down/ stretch
10/8/09
Complex DB exercises
High pull
Squat press
Upright rows
Bent over rows
6 reps per exercise no rest between exercise and then 3 min RI between sets
Warm up then 25lbs, 30lbs, 35lbs, 40 lbs, 45lbs,
Followed by DB Curl and DB standing tricep press
Curls: 8 reps X 25lbs, 35lbs, 40lbs, 6 reps X 45lbs, 5 reps X 50 lbs
30 sec between exercises
Press: 8 reps X 15lbs, 20lbs, 25lbs, 6 reps X 30lbs, 3 reps X 35 lbs
Hanging leg raises 2 set of 10, 8
Cool down
10/9/09
Off from work for the next week
30 min standing meditation
2 hours later
EZ run 23 min followed by
4 Continuous 5 min Medicine Balls Circuits with 8lb MB, 11lb, 13lb, 15lb
Cool down
2 hours later
70 min deep tissue massage
10/10/09
Off day, picked up in-laws at the airport and watched college football
10/11/09
15 min Qigong (Standing Meditation)
Tempo session of 30 minutes of runs ranging from 100 meters to 250 meters continuous with 50 meter walk RI
7 minutes of Abs (30 sec on/ 30 sec RI)
Felt great after the session
10/12/09
15 min Qigong
Medicine Ball Workout
Warm up to include 5 min continuous with 5 and 8lb MB
12 minutes continuous with 8, 11 and 13lbs MB
3 min RI
12 min continuous with 15.8lb MB
Cooldown
4 hours later 20 min Qigong
10/13/09
1 hour Qigong Class
10/14/09
Ran for 20 minutes EZ followed by 8 minutes of walking followed by 20 minutes of EZ running
10/15/09
Weights with my wife at her gym
Bench Press
Warm up to 185 lbs
6 X 205lbs
5 X 225lbs
5 X 240lbs
4 X 250lbs
2 X 260lbs
DB Bent over rows
8 X 35lbs
6 X 50lbs
6 X65lbs
6 X75lbs
6 X 80lbs
Squats
6 X 185lbs
6 X225lbs
6 X 245lbs
5 X255lbs
4 sets of Leg Curls
1
2 reps and 10 reps of close grip pull ups
2 sets of Cable Machine wood chops
10/16/09
Off
10/17/09
Ran for 30 minutes EZ
10/18/09
Qigong 20 minutes
MB workout
Warm up then 4 sets of 5 minutes continuous with 11, 13, and 15 lb MBs
10/19/09
EZ warm up for 15 minutes
Weights
Deadlift
185 X 6 reps
225 X 6 reps
275 X 5 reps X 2
300 X 3 reps
Barbell Hang Clean and Press
115 X 5 reps
135 X 5 reps
145 X 5 reps
150 X 3 reps
Pull Ups
10 reps, 10 reps, 6 reps with 10lbs, 6 reps with 15 lbs
Cable woodchopper 3 sets of 10 reps of increasing weight
Back to work…
10/20/09
Warm Up
Tempo
120 +120+120+120
240 +240+240+240
240 +240+240+240
Cool down/ stretch
10/21/09
In Monterey, CA on the Pacific Ocean for a work conference for 2 days and ran EZ and walked for 50 minutes to check out the area.
10/22/09
Walked for 20 minutes
10/23/09
Weights
Squats
6 X 205lbs
6 X225lbs
5 X 255lbs
1 X 275lbs
6 X 225lbs
4 sets of Leg Curls
Bench Press
Warm up to 185 lbs
8 X 225lbs
8 X 225lbs
7 X 225lbs
6 X 225lbs
Superset of DB Bent over rows/ DB Lying Pull overs
Rows
8 X 35lbs
6 X 45lbs
6 X50lbs
6 X60lbs
Pull Overs
8 X 35lbs
8 X 40lbs
6 X 45lbs
6 X45lbs
3 sets of hanging leg raises (10 reps)
3 sets of Cable Machine wood chops R and L sides
10/24/09
Ran for 22 minutes EZ then walk for 10 and ran for 18 minutes EZ
1 Hour Qigong class