Thursday, September 26, 2013

Thursday PT

This morning we did sport PT at work. Not a bad jog/ sprint/ jump alternate cardio type event. Kept me moving pretty intensely for 45 minutes.

Lunch time workout: stretch, 4x dips and chins, bench press with rotator cuff work thrown in between sets, squat, tri extensions and bi curls, stretch that I might have forgotten to do.

Weights were pathetically light. I'm still fighting the stomach flu or food poisoning or something. Still I got all the mandatory lifts in this week so that is something.

Wednesday, September 25, 2013

Rucking Fun

Weight: Unsure but probably 30ish.
Distance: 2 miles
Time: 29:21

Next time I'll do 4 miles. Trying to keep under a 15 minute split but since I barely made it for 2 some endurance may need to be built to make it over 4. That is part of the fun though.

Tuesday, September 24, 2013

PT Plan

Morning PT ended up falling through for annoying reasons I don't want to talk about. After work however was a go.

Stretch
Deadlift 135x5, 185x5, 225x5, 245x5
Bar row (the one where one end of the bar is on a pivot) 45x10x3
Neck Machine 20x10 front, l,r,rear
Left

Shouldna stretched better

Monday, September 23, 2013

Day 1

Morning
easy jog then stretch
5 pullupsm 25 pushups, 25 flutterkicks (4ct), run 400 meters x4
4 pu, 12pu, 12fk 1 lap
walk then cooldown stretch

Lunch
Stretch
4x pullups/ dips
Mil press 45x5, 65x5, 75x5, 85x5+(6)
D mil press 30x10x4
Front and side raises 15x10, 10x10x2 (weak sauce)

Sunday, September 22, 2013

Week 1 PT Plan

Going to try something new with this blog. I'll list out my 1 week plan for you all to see and me to keep track of. At the end of the week will be some discussion of how it went, significant modifications, etc all.

Monday-
AM- Stretch, Easy run aprox 10 min for warm up. Workout 25 pushups, 25 situps run 400 meters x6. If there is a pullup bar where those will be included also. Walk 400-800 meters cool down, stretch.
Lunch- Stretch, 5x sets of dips and pullups to warm up. Shoulder press warming up into x3 hard working sets. Side delt raises and rotator cuff work (prehab) stretch.

Tuesday-
AM- Stretch, Fartleick run, planks front and side 45, 30, 15 then stretch.
PM- Stretch, power clean, deadlift, rows, neck work, stretch

Wednesday-
AM- Stretch, Ruck, 2 miles for time, cool down with about another mile at a slower pace, stretch.
Lunch- Probably nothing a 20 minute

Thursday-
AM- Stretch, 20 minute AMRAP of 5 pullups, 10 pushups, 10 situps, 10 KB swing (exact events dependent on equipment/ where I end up doing it), easy cool down, stretch
Lunch- Stretch, dip and pullup warm up, bench press warming up into 3x hard sets, tri extensions and curls if motivated.

Friday-
AM- Stretch, 4 mile run, cool down walk, stretch
Lunch- Stretch, squat warming up into 3x hard sets, some good morning's or glute ham raises, stretch.

Saturday-
Off

Sunday
-Run or ruck

Part of my goal this week is to reestablish my working maxes in order to see where I am at and be able to program in a logical manner. The last month or so has been crazy so I really need to see where things sit right now to go from there.

Saturday, March 9, 2013