CJenks
October 3, 2009, 9:37am
21
10/2/09
Weights: Deadlift:
Hang Cleans:
Standing Barbell Overhead Presses:
Dumbbell Hammer Curls
Lying Dumbbell Pullovers
Cool down
I have my weekly massage session today and will ask for assistance on my left leg issues.
CJenks
October 5, 2009, 10:17pm
22
10/3/09
10/4/09
10/5/09
Warm up
Weights
Squat
Bench Press
Hammer Grip Pull ups
CJenks
October 7, 2009, 10:23pm
23
10/7/09
Warm Up
Tempo
Abs: 5 min (30 sec/ 30 RI)
Cool down/ stretch
CJenks
October 9, 2009, 7:08pm
24
10/8/09
Complex DB exercises
High pull
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
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
CJenks
October 12, 2009, 8:07pm
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
CJenks
October 18, 2009, 5:47pm
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
DB Bent over rows
Squats
4 sets of Leg Curls
2 sets of Cable Machine wood chops
10/16/09
10/17/09
10/18/09
MB workout
Warm up then 4 sets of 5 minutes continuous with 11, 13, and 15 lb MBs
CJenks
October 20, 2009, 8:24am
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…
CJenks
October 24, 2009, 6:50pm
28
10/20/09
Warm Up
Tempo
Cool down/ stretch
10/21/09
10/22/09
Walked for 20 minutes
10/23/09
Weights
Squats
6 X 205lbs
Bench Press
Superset of DB Bent over rows/ DB Lying Pull overs
Rows
Pull Overs
3 sets of hanging leg raises (10 reps)
10/24/09
Ran for 22 minutes EZ then walk for 10 and ran for 18 minutes EZ
1 Hour Qigong class
CJenks
October 26, 2009, 8:18am
29
10/25/09
Warm up
1 X 5 min MB Circuit with 5 and 8lb MBs
1 X 10 minutes Medicine Ball (MB) Circuit with 11lb MB
1 X 10 minutes MB Circuit with 13lb MB
Stretch then standing meditation
CJenks
October 27, 2009, 8:19am
30
10/26/09
Warm Up
Tempo
stretch
My body is telling me to take it EZ for the next few days
CJenks
October 27, 2009, 10:52pm
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
CJenks
November 2, 2009, 7:58am
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
CJenks
November 6, 2009, 8:11am
33
11/2/09
11/3/09
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
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
stretch
CJenks
November 11, 2009, 3:59pm
34
11/06/09-11/9/09
11/10/09
EZ Tempo
100 +100+100+100
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)
CJenks
November 16, 2009, 8:36am
35
11/12/09
11/13/09
Warm up
10 minutes continuous MB with 5, 8, and 11 lbs
10 min continuous MB with 5, 8, 11, and 13 lbs
5 min continuous MB with, 11 and 13 lbs
Cool Down
11/14/09
EZ Tempo
200 +200+200+200
Stretch
PM: 20 minutes of standing meditation
11/15/09
25 minutes of seated and standing meditation
CJenks
November 18, 2009, 8:34am
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
2 sets of cable woodchoppers right and left side
2 sets of hanging leg raises 12 reps
CJenks
November 20, 2009, 8:23am
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
CJenks
November 23, 2009, 7:43am
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
