9/17/09
Warm up
Medball Explosive Throws with 10lb MB
4 throws front with walk back RI
2min RI
4 throws Back with walk back RI
2min RI
4 throws 1 Hop front with walk back RI
2min RI
4 throws front with walk back RI
5 min RI
Weights
Squat
8 reps 185lbs
8 reps 205 lbs
6 reps 225 lbs
5 reps 225 lbs
Bench
8 reps 185lbs
8 reps 205 lbs
6 reps 225 lbs
6 reps 225 lbs
Very good workout, but did not finish weight session as I ran out of time as I had to get back for a meeting…
9/18/09
Off from work today and walked kids to school followed my 21 minute EZ jog. I have an Army Physical Training test coming up in 2 weeks consisting of max push ups in 2 min/max sit ups in 2 minutes and timed 2 mile run. At 44 yrs old I cannot just jump in to this test with minimal specific training anymore without paying the price afterwards.
21 minute EZ continuous run
Followed by 10 minutes of Medicine Ball Abdominal training of either 30 or 60 seconds on/30 sec RI
We are off to Chicago for an extended weekend to watch the Bruce Springsteen concert on Sunday. We are psyched as my wife an I are originally for New Jersey (Bruce’s home state) where I trained at the same gym as Bruce when he was preparing for an early 1980s tour, and this is my kids first chance to see him live.
Good luck with the army physical test and have fun at the concert ! What are your aims for your 400 this year based on your time trial runs?
Thank you Chris, initial 400 goal is sub 56 seconds.
Charlie
9/19-9/21/ 09
Took Off from exercising as we traveled to Chicago for the weekend and had fun
9/22/09
Planned on exercising today but as this is my 1st day back to work and was jammed in a number of meetings and catch up work I could not make it happen.
not having that much fun…
9/23/09
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 10 minutes continuous
Cool Down/ Stretch
Tweaked my left calf while jogging warming up and still sore this morning…
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