CJ's Training Journal

Members Area My Training Journal
21

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.

22

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

23

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

24

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

25

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

26

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

27

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…

28

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

29

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

30

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

31

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

32

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

33

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

34

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)

35

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

36

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

37

11/18/09

Off, B-Day not that my bday was the reason I took off, busy day at work

11/19/09

Warm up

1 X 10 minutes Medicine Ball (MB) Circuit with 13lb MB

2 min Rest Interval (RI)

1 X 10 minutes MB Circuit with 13lb MB

3 min RI

2 sets of pull ups (12, 14 reps)

3 sets of cable woodchoppers(R and L sides)

3 sets of hanging leg raises (12, 10, 14 reps)

Stretch

38

happy belated birthday :stuck_out_tongue:

39

Thank you John

40

11/20/09 & 11/21/09

Off

11/22/09

Warm Up (800 meters of various runs)

Tempo

125 +125+125+125

250 +250+250+250

250 +250+250+250

400+ 400+ 400

600 meter jog home

8 min of continuous abdominal exercises