|
#11
09-23-2011, 09:13 PM
|
||||
|
||||
Friday - September 23rd, 2011
-------------------- Guns -------------------- Warmup DB Curls L: 20x15 R: 20x15 BB Curls 21's 65x5, 65x4, 65x3 Warmup French Press 20x15 French Presses 50x10, 60x6, 60x6, 60x4 Rope Cable Curls 50x10, 60x5, 60x4, 55x6 Rope Pressdowns 55x10, 70x10, (85x2, 70x3), 70x5 Hammer Curls L: 30x9, 35x4, 35x4, 35x5 R: 30x10, 35x5, 35x5, 35x5 Dips 12, 9, 6, 5 Pullup Negatives 5, 5, 4 Summary/Thoughts - Form was very good. I kept my elbows in on all exercises, back straight, no cheating. - One minute rest max between each, roughly a quick 45 minute workout - Hit my arms today because they felt "neglected" this week. I am always rotating my splits, depending on my schedule. - The 21's were awesome! 
|
|
#12
09-24-2011, 02:50 PM
|
||||
|
||||
|
Saturday - September 24th, 2011
-------------------- Sprint Cardio -------------------- 1.5 Mile Run 12:31.01 (+00:42) PT Test requirement = less than 13:39 100yd x 4 1. 00:13.32 2. 00:13.46 3. 00:14.78 4. 00:15.34 200yd x 2 (100yd run, 100yd sprint) 1. 00:42.49 2. 00:42.39 Summary/Thoughts *Short, quick cardio is a requirement of my job. I need to excel, not just barely beat the clock. - Run time suffered since last 1.5 mi run, haven't run for 2 months - Felt like I had an extra gear after murdering myself on leg days for two months - Sprints are essential. I was running 15-20 miles a week from spring-summer, I could not run a sub 7:00 mile or sub 11:30 1 1/2 miles. Last edited by JRB; 09-24-2011 at 02:58 PM.
|
|
#13
09-26-2011, 08:15 PM
|
||||
|
||||
|
Monday - September 26,2011
-------------------- Legs -------------------- Squats 45x10, 135x10, 185x5, 195x5, 205x4 Static Squats (w/135lbs) 30sec, 27sec, 33sec Bulgarian Squats L: 60x10, 60x8, 60x7 R: 60x10, 60x7, 60x6 Leg Curls 130x10, 145x10, 160x8, 175x4 Sumo Leg Press 190x8, 210x6, 220x5 Calf Raises 280x12, 370x10, 440x10 Summary/Thoughts - I wasn't ready for this workout, felt weak, had to drop weight. - I didn't have enough sleep and wasn't completely healed from Saturday. - I probably pushed too hard. - I almost threw up after the workout, time for a nap.
|
|
#14
09-28-2011, 03:25 AM
|
||||
|
||||
|
Tuesday
-------------------- Chest/Shoulders -------------------- Flat BB Bench Press 45x15, 135x5, 185x5, 185x5, 185x5, (185x3, 165x2), 165x5 Standing Shoulder Press 97xfail, 87x2, 65x8 (Superset) - Set of Presses, Set of Pushups Incline Alternating DB Bench Press / Pushups L: 35x8, (30x3, 25x2, 20x2) R: 35x8, (30x3, 25x2, 20x2) 1. Plyo Box Pushups: 7, Box Pushups: 3 2. Plyo Box Pushups: 1, Box Pushups: 3, Reg Pushups:3, Girl Pushups: 3 Wide Grip BB Bench 115x5 Machine Flys 85x8, 85x8, 85x7 ---------------------------- - Flat Bench went great, multiple sets with Aug 185lb max - Shoulder Press "tweaked" my left shoulder from first rep, lost strength through remaining sets - Pain came back more severe on wide grip press, stopped the set - Finished with light restricted machine flys. - I don't know the severity of my injury, but feel some pain on raised shoulder movements, may take some time to heal.
|
|
#15
10-02-2011, 09:39 PM
|
||||
|
||||
|
Sunday
-------------------- Air Force PT Test -------------------- Pushups 70 in 60 seconds Situps 53 in 60 seconds 1.5 mile run 12.06 -------------------- I didn't "train" for this test, but I'm happy how it turned out. My run was lacking to my personal standards, but was over a minute beyond the minimum. Last edited by JRB; 10-02-2011 at 09:47 PM.
|
 |
| Thread Tools | |
|
|
