Squat Workout

Hack Squat Machine: 105x12x4. Weird, all the squat racks were taken which does me proud but sucked ass for me. But this machine lit my quads up, so no tears shed.

High Step Ups: 4 sets of 8+. I could barely do these after the squats, could barely lock it at the top, and my glutes were surprisingly pumped, too.

45-degree Hyper: 5 sets RO (repped out).

Hoist ROX Leg Curls: 115x12x4

Single Calf Raises: 4 sets RO

Superset:
Bosu Ball Side Planks: 4 holds to failure, each side
Prone Jacknife on Physioball: 4 sets of 5.

Upper Body Workout

Assisted Chinups (Light Bands): 6 sets of 2
T-Bar Rows: 70x12x4
Rear Delt Machine: 35x12x4
Nautilus Laterals: 70x12x4
DB Extensions: 20x12x4
MarPo Kinetics Rope Pull Machine: 4 sets of 1 minute at Level 3
Pallof Press Isometric Holds: 4 holds of 20 seconds each with 20 pounds

No aerobics. Feel guilty about this. Really. This workout drained me.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Thursday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Deadlift Workout

Snatch Grip Deadlift: 135x12x4

Superset:
Bulgarian Split Squat w/Front Foot Elevated: BWTx6x4
Seated Calf Raises: 40x12x4

Hoist Seated Leg Curl: 42.5x12x4

Nautilus Adductor/Abductor: 65x12x4

Prone Jackknife on Physioball: 4 sets of 6

I tried to do Jacob's Ladder for a finisher but 30 seconds into the first interval I had no legs left. I may use the Rope Pull Machine on leg days and Jacob's ladder on upper body days to dodge this. This workout was grueling enough on it's own.

MIlitary Press Day

Hoist Roc-It Shoulder Press: 69x12x4

Incline Bench Press: 125x8, 125x7

Superset:
Assisted Pullups (Light/Monster Mini Bands): Set of 4, 3, 2, 3 reps
Band Pull Apart (Monster Mini Bands): 4 sets of 4

Superset:
DB Shrugs: 45x12x4
DB Curls: 20x9+6, 20x6+4, 20x5+3,20x4+2

Finisher:
MarPo Kinetics VLT Rope Trainer: 10 intervals of 1 minute on and 1 minute off. For an idea of what this machine is and how it is used, go to http://www.marpokinetics.com. I wanted a finisher that was not leg intensive, since I would be doing the Jacob's Ladder on leg days and running on off days. This machine left me with an unusually good pump.

Monday Run

Runners World Beginners Program: 7 intervals of 1.5 min at 6.7 MPH and 1.5 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time/10.5 minutes running time.

Squat/Crossfit Day

I had drill this weekend at Joint Base Ft Lewis/McChord. They have a huge and awesome gym, with an even more awesome crossfit room with racks, bumper plates, kettlebells, medicine balls, gymnastic rings and all the good stuff. So I went early so that I could knock out my squat workout before the unit's workout. Fun stuff.

Circuit:
Front Squats: 65, 85, 105, 125, 145, 165 to failure
Log Press: 6 sets to failure with log only
Battle ropes: 6 sets to failure
Barbell Curls: 6 sets to failure w the bar. Catch breath.

Reverse Hyper: 5 sets of 6 with no weight

Unit Workout: 4 corners of a field run twice (about 1.5 miles): jog to one corner, do pushups for a minute, sprint to next corner, do sit-ups for a minute, repeat. Ran out of gas the second go around but still finished out. Went out a few hours later for pizza, a beer, and a mojito. Drove back to the room, layer on the bed to watch Cartoon Network and fell asleep.

Chinup Day

Assisted Chinups (Light/Monster Mini Bands): sets of 5, 5, 4, 4, 3
T-Bar Rows: 65x15x3
Rear Delt Machine: 30x15x3
Nautilus Laterals: 60x15x3
MarPo Kinetics VLT Rope Trainer: 4 sets of 1 minute each at Level 2
DB Extensions: 15x15x3

Runners World Beginners Program: 7 intervals of 1 min at 6.7 MPH and 2 min walking at 3.8 MPH, 1.5 incline, 21 minutes of total time.