TBT Week 7 Workout 1
Memorial Day, as was this whole weekend, was spent being lazy and easy. Woke up at 2PM feeling super refreshed, went to hit the weights, ate probably more BBQ than I should have, then kicked back for 45 minutes before going to Ab Class and running intervals.
Bench Step Ups: BWTx18x3
Hammer ISO Row (Lat emphasis): 60x18x3 each arm
Inverted Hamstring Stretch: BWTx18x3 per leg.
Close Grip Pushups: Set of 17, 13, and 11 reps
DB Preacher Curls: 15x18x3
Hammer Calf Press: 200x18x3
DB External Rotations: 8x18x3
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 2 minutes at 8.2 MPH and 1 minute at 3.0 MPH. I did it, and this time it was only the last 20 seconds that sucked. I was afraid of the second interval but it wasn't as bad as I thought it would be, so my recovery was quick.
Oh, and my weight today was 219. Ka'chow!!!
Last Two Days
Thusrday:
Ab class, 75 minute walk with body armor on.
Friday:
This is how I made up for not doing the intervals on Wednesday, plus a bonus for mobility's sake:
Walked 2 laps around the field
Reverse 90/90 Stretch@4
Inverted Hamstring Stretch@4
Forward Lunge, Elbow to Instep@4
Inchworm@4Jogged one lap around the field
Shoulder Complex
Leg
Cradle@4Glute Bridge (Marching)(Knee Extension)@6
Knee
Hug@4Drop Lunge (6@)
Side Shuffle for 30 Yards and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
YTWL@1060 percent sprint 40 yards, backpedal back
Drop Squat and Stabilize@3
Squat Jump – Non Countermovement@3
Scorpions (8@)
Iron Cross (8@)
85% Sprint for 40 yards, backpedal back
Low Pogo Jumps: 3 sets of 20 seconds
High Pogo Jumps: 3 sets of 20 seconds
Full Sprint, 100 yards
Pistols: Managed to do a complete one in each set, then BWTx11x2 (descent only)
V-handle Pulldowns: 90x12x2
DB Deadlifts: 140x12x2.
Incline Bar Pushups: BWTx12x2
DB Preacher Curls: 20x12x2
Hammer Calf Press: 200x12x2
DB External Rotations: 10x12x2
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Week 6 of TBT down, 10 more to go.
TBT Week 6 Workout 2
Yesterday, I got back to my room at 5:30 PM and took a nap (skipped dinner, I was so sleepy). For 4 hours!?! As you could imagine, I couldn't go to sleep anymore after that. So after getting up, I got dressed in my PT gear (not really wanting to work out), went to the gym, took off my shoes, jumped on the scale, and headed to the office to talk to my wife for a bit.
220 lbs. If I could have taken off my clothes just to see 219, I would have. OK, maybe not!
After talking on the phone, I went to the gym at 11:30. I felt tired so I saved the intervals for today. But to make up for it, I did next week's workout: 3 sets vice 2 of everything (Notation:
weight x reps x sets).
Reverse Deficit DB Lunges (Total Weight Shown): 90x8x3. I set the deficit a little higher, and got more of a workout. The weight felt heavier this way, too, so I might lighten it a tad next time for better form on all reps, not just the first 4 or 5.
Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): 92.5x8x3
DB RDL (Total Weight): 160x8x3
DB Incline Laterals: 10x8x3
DB Preacher Curls: 25x8x3
DB Extensions (Tates): 25x8x3
DB External Rotations: 15x8x3
Now, I can sleep.
It Ain't Always The Heat
I thought that, maybe, it was because I hadn't walked in the body armor in about 4 days. Or, maybe, it was the increasing heat. Whatever it was, today's walk was kicking my ass. I could barely take in a full breath. Halfway through, I realized that it was neither of these things exactly. I had adjusted my vest before the walk and made it too tight, and the chest plate wouldn't let my chest expand. So I took off the IBA, layed it out, loosened the straps, and it was better than ever. Now I could breathe again. That, and it was cooler.
TBT Week 6 Workout 1
Ab Class - 30 Minutes
Bench Step Up: BWTx18x2
45 Degree Hyper: BWTx10x4
Inverted Hamstring Stretch: BWTx18x2
One Armed Neutral DB Press: 25x18x2
DB Preacher Curls: 15x18x2
Hammer Calf Press: 175x18x2
DB External Rotations: 8x18x2
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Actually, the first interval was 1 minute and 45 seconds. This was the week I was gonna try 2 minutes fast and one minute slow, but the first interval put the kibosh on those plans. It was too difficult. Maybe next week, or I'll try to hit the mark on at least one of the intervals.
I weighed in at a hair under 224 on Sunday. The waist is getting smaller, the legs are getting leaner but harder, and I'm getting stronger in all my lifts, so about the only fine tuning besides keeping an eye on my diet is maybe making sure I'm not doing too much. After all, I won't be in Africa forever, so what I do here I must be able to do at home.
The Past 3 Days
Thursday:
1 hour of walking in my body armor and Ab Class.
Friday:
Day off. Just felt like taking one. . . . usually, it's Sunday.
Today, I made up for Friday but cut out walking in my body armor.
30-minutes on the elliptical trainer at level 10.
Ab Class.
Pistols: Managed to do a complete one in each set, then BWTx11x2 (descent only)
V-handle Pulldowns: 90x12x2
Split Good Mornings: 115x12x2. One set for each leg.
Incline Bar Pushups: BWTx12x2
DB Preacher Curls: 20x12x2
Hammer Calf Press: 200x12x2
DB External Rotations: 10x12x2
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH.
Week 5 done, 11 more to go.
TBT Week 5 Workout 2
Straight after dinner:
Dynamic Warm-up Phase (@ means reps each side):
Walked 3 laps around the field
Reverse 90/90 Stretch
Quad Stretch
Combination Hamstring/Calf Stretch
Forward Lunge, Elbow to Instep
Leg Cradle
Jumping
JacksSeal Jumping Jacks
Jog One Lap Around the Field
Shoulder Complex
Inchworm
Glute Bridge (Marching)
Front Skips 100 yards
Backpedal to starting position
Drop Lunge (6@)
Sideways Running: 20 yards down and back
Stationary Leg Swings (10 reps, front to back)
Stationary Leg Swings (10 reps, side to side)
60% Sprint (arm& posture focus)(20 yards down and back)
Squat Jumps (10)
75% Build Up Sprint (Knee Drive)(20 Yards Down and back)
Ground Based Mobility:
Scorpions (8@)
Iron Cross (8@)
Inverted Hamstring (8@)
Rollovers into V-Sits (10)
Birddogs (10@)
Fire Hydrant Circles (10@, forward and backward)
Mountain Climbers (10@)
Showed up at the gym, sweaty and pumped. Took off my shoes, jumped on the scale and weighed in at 225 lbs. I think my dietary changes plus the addition of the intervals have pushed me past my plateau. Notation:
Weight x Reps x SetsReverse Deficit DB Lunges (Total Weight Shown): 90x8x2
Hammer ISO Rows (Lats, Elbows In, Weight per movement arm): Worked up to 115x3, then did 90x8x2
DB RDL (Total Weight): 150x8x2
DB Incline Laterals: 10x8x2
DB Preacher Curls: 25x8x2
DB Extensions (Tates): 25x8x2
DB External Rotations: 15x8x2
Intervals on a Treadmill (1.5 Degree incline): 2 intervals of 1.5 minutes at 8.2 MPH and 1.5 minutes at 3.0 MPH. Yes, I still had enough left for those - - - that's why I cut one or two sprints from the warmup. Weight upon leaving the gym was 223 lbs. Yes, I drank a few bottles of water to put it back - - - but it was nice to see.
