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  #11  
Old 09-23-2011, 09:13 PM
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Friday - September 23rd, 2011

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Guns
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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!
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  #12  
Old 09-24-2011, 02:50 PM
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Saturday - September 24th, 2011

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Sprint Cardio
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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.
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  #13  
Old 09-26-2011, 08:15 PM
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Monday - September 26,2011

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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.
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  #14  
Old 09-28-2011, 03:25 AM
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Tuesday

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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.
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  #15  
Old 10-02-2011, 09:39 PM
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Sunday

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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.
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