Jack's Race to 1200 lbs & Staying Air Force Fit

[Oldster]

Hope your run went well, Jack. I'm hoping to maybe get up to Olympia this weekend but no promises. Maybe we could get togather if I make it?

[jwt708]

Oldster:

Thanks for the well-wishes but I didn't make the run last night so I have to do in now. I'll let you know if I can make it this weekend. I'm enjoying the jokes too.

[jwt708]

10 Apr 12 AM

Death-mill
Today's scheduled run: 6x400m @ race pace (7.5mph) with 60-120 sec rest
What actually happened: 4x400m @ race pace w/120 sec rest, then 2x400 at whatever pace possible, with 120 sec rest.
This was a very challenging run for me but all said and done: warm-up lap, intervals, and cool-down in 25 minutes.

[jwt708]

For some reason I can't edit yesterday's run, but it was done with the incline at 2%. All treadmill work will be done with some incline.

11 Apr 12 AM

Squat
45 x 5
135 x 5
185 x 10 x 2

Felt good here.

Press
45 x 5
95 x 5
120 x 3
150 x 5 x 3

Second set was my best. I think my form is much better overall, particularly with bringing the bar back up and breathing.

Dumbbell Press & Pullover
20 x 20/10/20

About ten seconds rest between sets. Shit was hard.

This is where I would have done Glute/Ham Raise but my gym is remodeling and the device is in another building. I didn't have to go there today due to a looming dental appointment so I just...

Curl
50 x 20 x 2


Will probably do some brisk uphill walking after I wake up today, but otherwise I'm taking it easy.

[jwt708]

13 Apr PM

Squat
45 x 5
135 x 5
185 x 4
225 x 2
265 x 5

265 was hard and is, in fact, a PR.

Bench Press
45 x 5
135 x 5
185 x 5
225 x 3
265 x 4

Missed the last one. I think I could have gotten it if I had a spotter.

Modified Sumo Dead Lift
135 x 5
245 x 5

Kept it together pretty well I think. I'm going to dead lift 2x a week until they become too hard to recover from.

Chin Up
BW x 7/7/6/5/5

Close Grip Bench Press
135 x 20

[jwt708]

Missed Friday's run.

15 Apr 12 PM

Treadmill
Intervals again
6x400m @ 7.5 w/2 min rest between
First two went great, third was hard, fourth really hard. Fifth interval I didn't make it a full lap and took three minutes rest before my final lap, which I did the whole thing at pace. Feeling like I made a little improvement. Incline 2%.

16 Apr 12 AM

Squat
45 x 5
135 x 5
195 x 4
235 x 5 x 2
235 x 5 x 3

So, did my warm up and first two sets and realized I'm late for a doctors appointment. Got over there, still got in, finished up and got back to the gym. Squats felt real good today, and I'm really suprised because by the time I got back to the gym I was very tire.

Press
45 x 5 x 2
95 x 5
115 x 3
155 x 3
150 x 5 x 4

Couldn't get five reps at 155. The rest went pretty well. A couple it felt like my balance was off.

Chin Up
BW - 8/8/7/6/5

These are getting good!

D.B. Pullover & Press
20 x 42/18

About ten seconds rest, as Oldster dictates.

Felt like I could have kept going but decided to call it a day. I'm going to be really tired when I get up...not looking forward to it!

[Eric K]

Looks like a good program, Jack. Keep at it. Where you stationed at?

[jwt708]

Thanks - we'll see how it goes...

I'm at McChord.

[Oldster]

So, did my warm up and first two sets and realized I'm late for a doctors appointment. Got over there, still got in, finished up and got back to the gym. Squats felt real good today, and I'm really suprised because by the time I got back to the gym I was very tire.

Felt like I could have kept going but decided to call it a day. I'm going to be really tired when I get up...not looking forward to it!

Wow. I've had a few workout that were split due to an outside crisis and things went really poorly when I got back after it. Glad to see that didn't happen to you.

I'm at McChord.

Growing up, my dad was a private pilot and he was always fascinated by everything that flew. I remember Mom packing a picnic lunch many times per year and we'd drive up to McCord and park near the runway and we'd just watch planes taking off and landing all day. It really was exciting for a little boy.

[jwt708]

I really expected my session to go to shit, I nearly fell asleep at waiting for the doctor.

If you're ever in town and would like a tour let me know. My dad is a private pilot and as a little boy I spent many weekends at the airport - it was both really cool and really boring, never in the middle.