CJ's Training Journal

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

10/25/09

Warm up

1 X 5 min MB Circuit with 5 and 8lb MBs
2 min Rest Interval (RI)

1 X 10 minutes Medicine Ball (MB) Circuit with 11lb MB
2 min RI

1 X 10 minutes MB Circuit with 13lb MB

Stretch then standing meditation

10/26/09

Warm Up

Tempo
120 +120+120+120
120 +120+120+120
120 +120+120+120

stretch

My body is telling me to take it EZ for the next few days

10/27/09

Warm up

Medball Explosive throws using 10lb MB for 80 meters

4 sets front throws with 3 min RI

Hammer grip pull ups (14,12,10,6 reps)

4 sets of cable wood chopper exercise (right and left side)

stretch

10/28/09

Ran for 32 minutes continuous EZ

Abs

10/29/09

Off

10/30/09

Off

10/31/09

Off

11/1/09

Ran for 23 minutes continuous EZ

11/2/09
Off

11/3/09
EZ Tempo

100 +100+100+100
100 +100+100+100
100 +100+100+100

stretch

11/4/09

Took my official Army Physical Training Test, 2nd test in about 7 weeks as I am in a newly formed unit with te majority of our Soldiers over 40 yrs old and they needed some motivation to get back in shape. Training a bit for the test has taken away from my 400 training goals. My next test is about 7 months away so I have time to refocus my efforts.

Push Ups 70
Sit Ups 75
2 Mile Run 12:36
HT 69 WT 194lbs

I have not been paying attention to my weight lately and was a little surprised I was over 190lbs, I need to tighten up my nutrition, biggest weakness is drinking the local wines. Bottom line I feel better at upper 180s than I did for years when I was struggling to get down at times to <170 lbs.

11/5/09

EZ Tempo

100 +100+100+100
100 +100+100+100
100 +100+100+100

stretch

11/06/09-11/9/09
Off, my body was telling me to take a break… I increased my qigong practice and standing meditation during these days.

11/10/09

EZ Tempo

100 +100+100+100
200 +200+200+200
200 +200+200+200
200 +200+200+200

4 sets of hanging leg raises

Stretch

11/11/09

Off today from work

Warm up

3 X hills 120 yds @~45 seconds 3 min RI between runs. I have a great hill right next to my house as we are located at the bottom of a hill. The trail is used as a firebreak and is about 200 yards in length

5 min RI

3 X hills 150 yds @~45 seconds 3 min RI between run

5 min RI

20 kg kettlebell swings starting with two arm swings and then progressing to one army swings. I only have 2 kettlebells and no weights at my house so I am limited in weight selection…

20kg single arm presses (3 sets of 8 reps)

7 minutes of abs (30 sec on/30 off)

11/12/09
Off

11/13/09

Warm up

10 minutes continuous MB with 5, 8, and 11 lbs
3 min RI

10 min continuous MB with 5, 8, 11, and 13 lbs
3 min RI

5 min continuous MB with, 11 and 13 lbs

Cool Down

11/14/09

EZ Tempo

200 +200+200+200
400 +400+400+400
400 +400+400+400
600 +600

Stretch

PM: 20 minutes of standing meditation

11/15/09

25 minutes of seated and standing meditation

11/17/09

Warm Up

4 X 10 meters with 90 sec RI

4 min RI

4 X 20 meters with 90 sec RI

2 X20 meters from push up start with 90 sec RI

Weights

Deadlifts

5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 285lbs

Bench Press
5 X 135lbs, 5X 185 lbs, 5 X 225 lbs, 5 X 225 lbs

2 sets of cable woodchoppers right and left side

2 sets of hanging leg raises 12 reps