jogging + randoms

local neighborhood & woodside high school

13m30s jog to the track.
5 narrow-grip pullups
5 hanging crunches
5 wide-grip pullups
5 heel hooks
5 alternating-grip pullups
16m30s jog back home, with 2 x 1-minute sprints towards the end
(30 minutes total jogging)

20 narrow pushups
10 mountain climbers
10 wide pushups
10 dips

stretching

jogging

30mins jogging around the neighborhood. first time i worked out since i graduated from AIT. i feel a little guilty for not working out in so long, but at the same time, i think i earned a break.

i wore my vibram five finger shoes for the first time in a while, and my feet and calves are pretty sore today. calves being sore is a good thing, but i'm a little worried about my feet. i probably should've done only half of the run in vibrams, and the half in regular shoes so that the random tendons and muscles in my feet that you need to activate while running barefoot have a chance to get back into shape.

company run

we did a company run during our last week of AIT. that means everyone in our company, fastest to slowest, ran together in a formation. sgt motu called cadences the whole time. at the end of it, we ran around to all the navy barracks yelling at them to wake up...

...wake up ...wake up
...hard core ...hard core
...alright ...alright
...feels good ...feels good
...ooo yeah ...ooo yeah
...wake up...wake up

i didn't record it at the time, but i think we ran about 30 minutes.

nick's workout

@rockwell hall

bar dips 3 x 10
low lat pull 12x130,10x145,8x160
high lat pull 12x100,10x120,8x140
seated dips 12x140,10x160,8x180
dumbbell side raise 12x15,10x20,8x25
bench 10x90+bar,8x100,6x110
dumbell shrug 12x50,10x55,8x60
front delt raise dumbell 12x15,10x17.5,8x20
hammer curl 12x30,10x35,8x40

vinyasa yoga

vinyasa yoga at rockwell hall gym. good way to relax and recover from the previous night's weight workout.

weights, based on nick's upper body workout

Rear Delt machine 70# x 12, 85# x 10, 100# x 8
Low Lat Pull, 90# x 12, 115# x 10, 145# x 8
Bar Dips 10,10,10(body weight)
High lat pull 120# x (10,10,10)
seated dips 100x12,140x10,180x8
dumbbell side raise 10# x 12, 20# x 10, 25# x 8
pec fly machine 80# x 12, 90# x 10, 100# x 8
Shrugs with 50# dumbells (12, 19, 8)
converging bench machine - 130# x 12, 140# x 10,150# x 8
Hammer curl (dumbell) - 30# x 12, 35# x 10, 40# x 8
Front delt raises (dumbell) - 15# x (12,10,8)
military dumbbell press - 30# x 12,40# x 10,45# x 8
Standing bent bar bicep curl - 50# x (12,10,8)
"Then some ab work." yoga ball crunches 10,10,10
stretching

ruck march at fort eustis

ruck march from our ftx site to the fob (forward operating base).

20lb pack.
3 miles.
good times.

paintball loop

went paint-balling for the first time during an army ftx at fort eustis. the loop was 3.6 miles, and during it's course, we had to carry casualties, take cover & bound forward, drop and shoot. despite my welts on my body where i "took contact", it was a lot of fun.

2 x 3.6 mile loop = 7.2 miles