24 May 12
5 min warm-up walk @ 3.5 mph
7 min run @ 6 mph
5 min run @ 6 mph
1 min sprint at 7.5 mph
4 min cool-down walk @ 3.5 mph
Ok so 6 mph was a little harder for me than I thought it would be. Today's run I was planning 15 minutes of running. Next run should be Saturday...maybe Friday depending on how I feel.
25 May 12
45 x 5
135 x 5
45 x 5
135 x 5
185 x 4
225 x 3/5/5
Really bad headache on Friday. Couldn't squat with it, and really couldn't take much more of the bench.
26 May 12
1 min warm up walk
30 min running @ 5 mph ~ 2.5 miles
4 min cool down walk
So-called long run day today. I'm thinking about a 30 minute consecutive run at a slower pace will do me well for my goal.
Ok so last week was an off week, the gym and I were not keeping the same hours. A couple of interesting things happened though, first, I bought a boat on Monday - really excited! - then I find out yesterday that I'm going to Korea at the end of this year...not looking good for the boat anymore. Very disapointed about the boat really. New to boating and it was fun running that thing out on the lake. Anyway, back to the gym this morning...
45 x 12
135 x 10
185 x 5
225 x 4 x 7
Close Grip Bench Press
135 x 2 x 15
45 x 5
95 x 5
135 x 4 x 5
BW x 11/8
Trying something a little different with the weights for the next couple weeks. We'll see how it goes...
Weight loss is going ok. I'm a couple pounds heavier than I want to be, but hopeful to hit 215 by the 15th of June.
5 Jun 12
4 x 400 @ 8 mph
1 x 400 @ 7.5 mph
Had to cut the run short, ran out of time before work. Wanted to do another 3 x 400 @ 7.5.
Sore as hell from Monday.
Been traveling on vacation last couple weeks. Trainings been off and on...tried some new things...including high rep let extensions, dumbbell rows, and front squats. Anyway, programming has been different and a little sporadic. Plan on posting next workout, on Monday.
30 Jun 12
Ran for twenty minutes at a "hard moderate" pace. Can't remember now.
Then I walked uphill briskly for ten minutes.
Hamstrings were sore as hell. I wanted to try out the leg curl device last time I was at the gym and did 3 sets of 20 reps.
1 Jun 12 PM
Did three 400m sprints but I either ran them too fast or didn't give myself enough rest between, so I finished up the workout with intervals of running at race pace for a lap then jogging for about half a lap. Workout lasted about 20 minutes. Finished it off with a couple really steep sprints uphill.
2 Jun 12 AM
215 x 3 x 5
145 x 3 x 5
Last set was tough!
BW x 5 x 4
Much better than my last session. Strength has been quick to return here.
135 x 3 x 5
Eh...think I'll keep this weight for Friday.
I haven't decided if I like doing dips on Press or Bench day. Part of me thinks I should have done dips today.
Last edited by jwt708; 07-02-2012 at 11:36 AM.
Reason: To include the weights.
2 Jun 12 PM
Walked 30 min alternating 5% & 10% incline.
What do you do in the Air Force? I'm a 4A0 at Andrews. 4A0 is kinda like the hospital bitch, we do pretty much everything non medical in the hospital. RMO, records, readiness, tricare, etc. SUCKS, and I'm strongly considering trying to get into a ROTC program and becoming a physical therapist, although they may not let you pursue non "line AF" type degrees, like engineering, math, etc. Once I'm done with this in-house deployment I'm going to look into it more.
Well good luck with your deployment. I'm an aircraft mechanic, specifically the repair of the fuel system. We go inside the tanks and change parts or fix leaks, etc. There's always different opportunities for commissioning available, talk to the career advisor, sometimes they can really help you out. Have you been in long?