Andy's Training Log Kabul Afghanistan

[astutts]

During this second 8 week cycle on my deployment I did body weight exercises on Wednesdays. I would draw from a deck of cards and that would be the exercise and reps I'd do. I would sometimes double up on the lower body exercises. There were days I finished the deck and days I did not. I would also do pull-ups and chins between card exercise as well as Judo sports specific exercises. I still did no cardio in the traditional sense.

[astutts]

Second Eight Weeks (wk1-wk3)-Wednesday BW Conditioning Circuit

note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

wk1
H-SQT-248
SQT-172
Pushups-121
H-Pushups-89
Chinups-1-1-1-2-3x3 ladders=24
Pullups-1-1-1-2-3x3 ladders=24
Back Ext-1x20
Dips-1x20
Situps-1x20
Legups-1x20
Ham Raise-2x10
Side Ext=1x20
1 Leg Squat-1x5*used rope for leverage & balance

wk2
Dips-1x20
Back Ext-1x20
Situps-1x20
Side Ext-1x20
Ham Raise-1x5
Leg Curl-1x20x30
1 Leg SQT-1x5*used rope for leverage & balance
Pullups-1-2-3x3 ladders*went back and forth with chinups
Chinups-1-2-3x3 ladders
Pushups-88
H-Pushups-81
H-SQT-190
Jump SQT-90
*Did not finish deck or do jokers

wk3
Pushups-80
H-Pushups-95
SQT-148
Over Head SQT (wooden bar)-26
H-SQT-144
Dips-1x20
Situps-1x40
Legups-1x20
Pullups-1-2-3x3 ladders=18
Chinups=1-2-3x3 ladders=18
GI (Towel) Row=5x20x15
Towel Neck-5x20x15, 3x10x15
Good Morning (bar)-20x45
Russina Twist-40x10K

[astutts]

Second Eight Weeks (wk4-wk6)-Wednesday BW Conditioning Circuit

note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

wk4 9 Nov 2011
Pushups-26
H-Pushups-52
H-SQT-90
OH-SQT (wood bar)-50
GI ROW-5-10-15-5
Pullups-1-2-3-1-2
Chinups-1-2-3-1-2
Towel Neck-12Kx5-10-15-5

wk5 16 Nov 2011
Pushups-45
H-Pushups-64
OH SQT (wooden bar)-138
H-SQT-176
GI Row-5-10-15x3
Neck-15x5-10-15x3
Dips-1x20
Situps-1x20
Pullups-1-2-3x3
Chinups-1-2-3x3

wk6
Pushups-87
H-Pushups-95
OH SQT (wooden bar)-152
H-SQT-204
GI Row-5-10-15-5-10-15
Towel Neck-5-10-15-5-10-15
Dips-1x20
Situps-1x40
Pullups-1-2-3-1-2-3
Chinups-1-2-3-1-2-3

[astutts]

First Nine Weeks(wk7-wk9)-Thursdays

wk7
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K

Body Weight- 98K/215.6lbs

wk8
Pwr SN- 25x1x115
S KB SN- 5x10x24K
Alt KB SN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x25,4x5x30

Body Weight- 98.08K/215.77

wk9
Pwr CLN- 25x1x115
S KB CLN- 5x10x24K
Alt KB CLN- 5x10x24K
KB SWG- 7x10x24K
Dbl KB SN- 5x5x30

Body Weight- 98K/215.6lbs

First 9 Weeks Fridays wk1-wk8

*took last friday off before changing routine

SQTx5 wk1-wk8
225 235 243 245 245 250 255 255
235 245 243 245 270 275 280 285
245 255 248 255 280 295 300 305
265 275 258 260 290 315 320 325
SQTx3 wk1-wk8
345 1x355 288 330 330 335 340 345
SQTx8
245 255 258 260 265 270 275 280

BPx5 WK1-8
155 165 170 175 185 190 195 200
225 235 240 245 250 255 260 265
235 245 250 255 260 265 270 275
245 255 260 265 270 275 280 260
BPx3
265 275 280 285 285 290 295 275
BPx8
235 6/245 235 240 245 250 255 235

DLx5 wk1-wk8
225 235 245 260 270 275 280 285
235 245 250 260 280 285 290 295
245 255 270 270 315 335 340 345
265 275 280 285 365 375 380 385
DLx3
345 355 360 370 400 2/405 1/405 405
DLx8
245 255 260 265 270 275 280 285

Dips wk1-wk8 back to back with chins
1-3-5x25 1-3-5x45 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25 1-3-5x25
Chinups wk1-wk8 back to back with dips
1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3 1-2-3

TGU wk-wk8
1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K 1x5x20K

[astutts]

Second Eight Weeks (wk7-wk8)-Wednesday BW Conditioning Circuit

note:the reps are the total drawn and accomplish from the deck of cards unless indicated otherwise by (X).

wk7 30 Nov 2011

Cards finished entire deck in dececnt time and did a little bag work.
Was too lazy to write down total reps.

wk8 7 Dec 2011
Pushups-31
H-Pushups-62
H-SQT-52
OH-SQT(wooden bar)-128
GI Row-5-10-5-15
Towel Neck-5-10-5-15
Chinup-1-2-3-1-2
Pullups-1-2-3-1-2
*This was half a deck of cards.

[astutts]

Second Eight Weeks (wk1-wk3)-Thursday CLN Conditioning Circuit
*Same as before doing single/doubles of CLN+PRS between exercises

wk1
Pwr CLN+PRS-11x2x155, 2x1x155
S KB CLN+PRS- 3x10x20K
S KB CLN+JRK- 2x10x20K
S KB CLN+PRS- 3x1+5x32K
S KB CLN+RK- 2x1+5x32K
Dbl KB CLN+PRS- 3x1+3x32K
Dbl KB CLN+JRK- 1+2x32K
Dbl KB CLN+JRK-20x25, 2x10x25
JRK w/Bar- 5x5x45* Just working on the form
KB 1Arm SWG-3x10x20K
KB Alt SWG- 20x20K
Weight- 98.4K/ 216.48

wk2
Pwr PCLN+PRS-2x1x160, 13x1x160
KB CLN+PRS- 5x1+3x32K
Dbl KB CLN+PRS- 5x1+3x32K
KB CLN- 5x10x32K
CLN+JRK- 4x1+5x24K
JRK w/bar- 2x5x45
Pwr CLN- 1x177
Pwr CLN- 1x199
SWG- 4x20x24K
Alt SWG- 20x24K
Weight-99.35K/218.57

wk3
Pwr CLN+PRS- 10x1x160
Dbl KB CLN+PRS- 5x1+3x32K
S KB CLN+PRS- 5x1+5x32K
S KB CLN- 5x10x32K
KB SWG- 5x10x32K,20x24K
Alt SWG- 30x24K
Pwr CLN- 5x1x155
JRK w/bar- 3x5x45
KB JRK- 3x5x30
Weight- 99.85K/


S-KB-