upper body weightlifting (based loosely on nick's workout)

rear delt machine (85, 100, 115, 130) x 10
high lat pull 135 x (10, 10, 10)
dips (body weight - 20lbs) x (15 narrow grip, 15 wide grip, 15 narrow grip)
rower 135 x 10, 10, 10
cable side delt raises 20 (per arm) x 10, 10
outward rotator cuff rotation 10 (per arm) x 10, 10 x 10, 15 x 10
converging bench press machine (120, 125, 130) x 10
shrugs (dumbells) 50 x (10, 10, 10)
hammer curl 30 x 10, 30 x 10, 35 x 10
tricep cable pull downs (30, 50, 65) x 10
front delt raises (15, 17.5, 20) x 10
overhead arm extension (30, 45, 50) x 10
bicep curl 50 x (10, 10, 10)

2-mile run

jogged to the track singing cadences. wow, sfc motua is so much better at calling them than the drill sergeants at basic training - makes sense, since he is a musician and works at the school of music...

jogged to track .5 miles
CD1
2-mile run 14:20
jog back to barracks .5 miles

strength day

strength training with sfc motua, outdoors, at the company

cd1
pull-up drill
decline pushups
hanging bicycle
dips

cardio day

cardio day with sfc motua, indoors, @ rockwell gymnasium

plyometrics: (default 50ft)
butt kicks
calf walk
spiderman
walking lunge
short shuttle sprint
long shuttle spring
backwards-running shuttle sprint
high jump
1 minute squat x 2

jog back to barracks .4 miles

pushup sit up drill

today i missed regular morning PT because i had a guard mount shift in the middle of the night. (the only authorized non-medical reason to skip PT, and is actually recommended by the platoon sergeant).

so after our last formation, i decided to make it up a little by working out with the PT failures. everyone who failed their PT test has to do remedial PT at the end of every duty day. we did a workout from http://hundredpushups.com/index.html and http://twohundredsitups.com/

14 pushups, 21 situps
18 pushups, 27 situps
14 pushups, 21 situps
14 pushups, 21 situps
amrap pushups (40), amrap situps (20)

running

60/120's @ sulinski field

this means that for 60 seconds you sprint, and for 120 seconds you get to recover. during basic training, we were allowed to walk during the recovery period. but here, we have to jog. we did these for a total of 21 minutes. i meant to keep track of the distance, but lost track after 8 or 9 laps on a 1/4-mile track. my honest guess, would be that i ran 2.5 miles.

we warmed up with CD1. then we had the above-mentioned 60/120-s. after that, we did:
50-yard dash x 3
50-yard walking lunges x 3

then we stretched, and i jogged back to the barracks bc it was starting to rain.

nick's upper body workout

my friend nick sent me his workout, and i'm going to try it out tomorrow night. i'm posting it here as a reference for myself... so when i get to the gym, i can look at it on my phone, and know which exercise comes next:

Rear Delt machine, 95#, 10 x 4;
Low Lat Pull, 135# per arm, 11 x 3 sets;
Bar Dips with 25# weight-belt, 3 sets of 15;
High lat pull, 135# per arm, 3 sets of 10;
Cable chest dips, body weight, 4 sets of 12;
Cable side delt raises, 35# x 4 sets;
Bench press machine, 200#, 3 sets of 10 or 12;
Shrug machine, 100# x 10, 10, 10
Shrugs with 75# dumbells, 3 sets of 10;
Hammer curl, 55# dumbell, 3 sets of 8;
Front delt raises, 20# dumbell, 3 sets of 10;
Standing bent bar bicep curl 90#, 3 sets of 10 or 12.
Then some ab work.

obviously going to take the weight down a little.

apft

cd1 (without situps/pushups)

2 mins amrap:
58 pushups (63 - 5, for bad form)
54 situps

2 mile timed run: 14:00

18min yoga cool down in barracks

tacfit cooldown recovery only - apft diet prep

i have my army physical fitness test tomorrow morning, and in preparation for it, i've been eating rice, potatoes, and fruit all day long... luckily our mess hall was serving sweet potatoes tonight, but i had even already bought a microwaveable sweet potato at the commissary to eat tonight as a before-bed snack. i plan to eat a small slice of chocolate cake and and orange first thing tomorrow when i get up to give me one last bit of quick-burning energy to fuel me through the test. hopefully i will do better on this test than the last time i took it.

wish me luck!

also, to prepare for the test, i did some yoga tonight. it's the same stuff i've been doing almost every night this week. it really helps me feel relaxed which means i'll be getting quality sleep.

here are videos of the yoga exercises i do:
http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library

army combatives

review of some of the combatives training from basic training with sgt. v:

holds:
-rear mount (most dominant position)
-front mount
-side mount
-guard

escapes:
-escape from rear mount

apft prep - pushups

just found out that we're not doing the APFT tomorrow, so i decided to do a quick 2minutes of pushups. i did 69, but didn't have the best form. i'm going to follow it with a big glass of milk, and then pass out.

formation's at 0530, so i better get to bed.

tacfit cooldown recovery only

18 minutes of yoga stuff

drill bit
downward dog
shoulder bridge
frog
pigeon
sidebend
forward fold
twisted chair
clasped hand shoulder bridge
extended table
lunge
threading arm
clasped hand back bend
seated spinal twist
upward facing dog
split leg forward fold
elevated seal
rocking boat

http://www.tacfitcommando.com/blog/mission-specific-recovery-routines-video-library

tacfit warmup + cooldown only

today i did the tacfit warmup (joint mobility) and cooldown (yoga), just to get ready for tomorrow's apft.

i.e.:


(but then later i found out that bc of the rain, we aren't doing the apft because of rain. dangit - all those carbs are just sitting in my body and aren't going to get used!!

apft prep

1 mile - 7m22s
2 min pushups (amrap) - 60
2 min supine bicycle (amrap) - 64

circuit weights

dumbbell bench press
35 x 15
45 x 10
50 x 10
55 x 10

incline dumbbell press
35 x 10
40 x 10
45 x 10

dumbbell concentration curls
25 x 10
27.5 x 10
30 x 10

hammer curls
25 x 10
30 x 10
35 x 10

overhead tricep extension
40 x 10
45 x 10
50 x 10

supine tricep extension, barbell pullover, & tricep press combo
50 x 5, x 3

running

CD1

30 minute run.
first 2 miles: 14:15
total: 29:58

Recovery Drill
overhead arm pull
rear lunge
bent leg over
extended flex

CD1 & push-up prep

CD1
Bend and Reach
Rear Lunge
High Jumper
Rower
Squat Bender
Windmill
Forward Lunge
Prone Row
Bent-leg body twist
Push-up

Bench press
95 x 20
145 x 12
155 x 10
165 x 8

Dips
60 x 20
90 x 12
140 x 10

Narrow grip bench press
65 x 20
75 x 12

Jogging .4 miles

back and bi's

5 pullups
10 alternating side pullups
5 pullups
4 alt. side pullups

dual pulley row
60x12
65x10
70x

prone dumbbell curl
35 x 12
40 x 10
45 x 8

lat pull down
85 x 12
100x 10
120x 8

dead lift w/ row
80 x 12

upright row
80 x 8

hammer curls
25 x 12 (each side)
27.5x 10
30 x 8

chest and tri's

running < 1 mile

"occam's protocol" (chest and back day)

bench
25lbs x 20
50 x 10
60 x 4

military
35 x 15
50 x 10

fly cable pull
25 x 12

flat dumbbell bench
40 x 11.5

flat dumbbell fly
30 x 10
35 x 10
40 x 10

overhead tricep extension
45 x 12
55 x 10
60 x 8

tricep cable pull downs
50 x 12
55 x 10
57.5 x 8

pushups
12
10
8

yoga

@rockwell gymnasium
level 1 yoga class (1 hour)

low intensity cardio

@rockwell gymnasium

1.24 miles eliptical
2.0 miles cycle

biceps & back

@rockwell gymnasium

running: 1 mile

pull-ups: 5, 3, 2
prone dumbbell curl: 25, 25, 25
overhead lat pulldown: 70, 85, 92.5
upright rows: 70, 70, 70
hammer curls: 20, 22.5, 25

incline sit-ups with twist: 20, 20, 20

triceps & chest

@rockwell gymnasium

running: 1/3 mile

bench: 135, 145, 155
incline dumbbell press: 35, 40, 45
cable fly: 25, 30, 35
military press: ?, ?, ?
dumbbell lateral raise: 22.5, 22.5, 22.5
tricep cable pushdowns: ?, ?, ?
overhead tricep extensions: 45, 45, 45