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