ME Upper Body

All Notation:  Weight x Reps x Sets

Hoist Roc-It Shoulder Press:  55x5, 80x5, 95x3, 120x3x2

Nautilus Nitro Pullover: 95x5x5

Assisted Chinup (average band): 5 sets of 6

Nautilus Nitro Lateral Raises: 95x5x5

Walked for 30 minutes at Level 15 Hill profile with 20-pound vest on. 

Test Day 3: Upper Body

Hoist Compound Leg Press: started at 300x5 and kept adding 100-pound plates until I failed to hit 5 reps, at 800x2

Nautilus Nitro Bench Press: worked up to 165x2

Hoist Assisted Chinup/Dip Machine (Weight is with assistance applied): worked up to 172x2

Nautilus Nitro Pullover: worked up to 110x5

Walked for 30 minutes at Level 14 Random with 20-pound vest on.  This was my workout on April 26.  Next day was 45 minutes walking the Level 14 Hill profile with no added weight.

Test Day 2: Lower Body

Hoist Roc-It Seated Leg Curls: Worked up to 230x3

T-Bar Rows: Worked up to 150x2.  All the squat racks were taken, so no good mornings.  And the leg press I use was taken, too, and would remain so for the rest of the time I was in the gym.  So I did this to bide my time.

Arched Back Good Mornings: worked up to 215x4.

Seated Calf Raises: 70x5x6

Maybe I'll try to do leg presses tomorrow.  Or I will just do shrugs tomorrow and do deadlifts after squats tomorrow.  Not sure why I put up with this, I have a gym at home?!?

Test Day 1

Hoist Roc-It Shoulder Press: worked up to 125x3

Nautilus Nitro Pullovers: worked up to 110x3

Nautilus Nitro Lateral Raises: worked up to 125x3

Assisted Chinups (Average Band):  Did 8 reps on the first set, then dropped two reps and did 4 sets of 6.

Finisher: 6 intervals (1 min on/1 min off) on Jacobs Ladder while wearing a 20-lbs weight vest.  Last time I did these, I was able to do 14 intervals.  Chalk it up to a week off or being sick the past few days or to doing these with the vest, but 20 seconds into the 6th interval my legs were beat

So, a little backblogging here:

On April 12, I did one last long walking session at level 18.  On April 13, I took the whole day off and just had protein drinks with very low carb and a lot of water.  On the 14th, I measured for Navy PRT at 227 pounds (2 pounds lower than last time) but my measurements stayed the same at a 17" neck and a 39" waist (about 23% by Navy standards).  Maybe I did the long slow aerobics too, too long but, who cares, I passed.  The next day, my run went pretty good and here is where the long steaddy stuff and the high intensity stuff payed off: I ran 5 of six laps at a decent pace, and sprinted half of the 6th one to drop a minute off off my time (13:51) for the 1.5 mile. 

Then a took a few days off and got sick on Thursday and spent a beautiful weekend in bed.  And now that I'm in a good place to start, time to get back to work.

The Long Walk

LifeFitness Treadmill, Hill profile, Level 16, 3.0 MPH for 45 minutes.  With just a few days until I have to run, I will probably just do long walks.  At this point, I can't get much better but I could get much worse. 

ME Squat

14" SSB Box Squat: 90x3, 120x3, 150x3, 180x3, 210x3, 240x3, 270x1 (1RM), 290x0.  With measurement for Navy PRT coming on Saturday and the run on Sunday, I wanted more than enough recovery to focus on aerobics so I decided to do squats today instead of Wednesday.  And I decided to make it a test and eliminate all the other work.  It went as expected: a few weeks ago, I tested a 15" box squat at 275x3 (about 291 calculated max) and a 1-inch drop on the box is worth about 20 pounds, so no shock today.  Funny, with the 270 I got one hard but clean rep, managed to lower it for a second rep but couldn't make my muscles contract anymore to lift it - - - I was literally tapped out.  290 was a no-go for the same reason even after 5 minutes of rest.  No shock there, either, since this was my 4th straight hard weight day.  So the next few days will be all cardio.  Then Monday I will start anew but with a little more rest and some different movements.

RE Bench

Nautilus Nitro Bench Press: 55x5, 75x5, 100x3, 125x6x5

Nautilus Nitro Compound Row: 135x6x5

Nautilus Nitro Lateral Raises: 90x8x5

T-Bar Rows: 115x6x5

Trap Bar Shrugs: 170x6x5

RE Deadlift (Sort Of)

Conventional Deadlift: started at 135x3 and kept adding 30 pounds until I could barely hit the triple, at around 315x3.  Then, since my original intention this workout was to do 225x6x5 and I had already done 225x3, 255x3, 285x3, and 315x3 then I just did 225x6x3.

Seated Calf Raises: 20x3 the kept adding 10 pounds until I hit 80 for a 4RM, then I did 70x6x3.

Hoist Roc-It Leg Curls: 183x6x6

Cybex Arc Trainer Elliptical, Interval program, Level 5 for 45 minutes.  Navy physical is in a week and I have one more pound to drop.  So since this was a weekend workout, I wanted to pour it on.  Especially for deadlifts.

ME Bench

Nautilus Nitro Bench Press: started at 30x3 and kept adding 15 pounds until I could barely hit the triple, at around 155x3.

Nautilus Nitro Pullover: 80x6x5

Assisted Wide Neutral Grip Chinup (Light/Monster Mini Bands): 5 sets of 6

Nautilus Nitro lateral Raises: worled up to 105x6 and 120x5

Behind The Back Shrugs: 165x6x5

LifeFitness Treadmill, Hill profile, Level 15, 3.0 MPH for 45 minutes

Aerobics

Running Intervals: 5 intervals of 1.5 minutes at 7.5 MPH and 2 minutes at 3.5 MPH.

ME Squat

Hoist Compound Leg Press: 320x5, 440x5, 560x3, 690x5x3

Hack Squat Calf Raises: 100x5x6

Arched Back Good Morning: 95x5, 125x5, 165x3, 200x5x3

Hoist Roc-It Leg Curls: 95x5, 125x5,  165x3, 199x5x3

Finisher:
LifeFitness Treadmill, Hill profile, Level 14, 3.0 MPH for 45 minutes

RE Bench

Flat Bench Press: started at 65x5 and kept adding 20 pounds until I could no longer hit 5 reps, at about 185x4.  I should have been doing 135x8x4 as originally planned but my curiosity got the better of me.  After Sunday's close grip bench session, I wanted to see if my flat bench had gone up, too.  I'm satisfied.

Nautilus Nitro Compound Row: 125x8x5.  Too many things interrupted me today, and my legs were really tired today.  So I skipped the aerobics.  And since I hammered my shoulders with the benches, I ditched the laterals and just did an extra set of rows for each movement.  Maybe I'll make up for it on a different day.

T-Bar Rows: 100x8x5

RE Deadlift

Conventional Deadlift: 145x5, 175x5, 205x8x5

Seated Calf Raises: 60x8x4

Hoist Roc-It Leg Curls: 167x8x4

Finisher:
Jacobs Ladder: 14 intervals, 1 minute on/1 minute off.

Last 2 Days

Saturday:
Hoist Compound Leg Press: 280x6, 400x5, 520x3, 640x5x3

Hack Squat Calf Raises: 90x5x6.  Supersetted with the leg presses.

Arched Back Good Mornings:  80x5, 115x5, 150x3, 185x5x3

Hoist Roc-It Leg Curls: 80x5, 115x5, 150x3, 185x5x3

Today:
Close Grip Bench Press: started at 65x3, and kept adding 30 pounds until I couldn't hit a triple anymore at about 185x2.  Then I did two sets of 5 with 165.

Assisted Wide Neutral Grip Chinup (Light/Monster Mini Bands): 4 sets of 7

Nautilus Nitro Pullovers: 75x8x4

Behind The Back Shrugs: 150x8x4

Finisher: LifeFitness Treadmill, Hill Profile, Level 14 for 45 minutes at 3.0 MPH. Had my heart rate at 140 most of the time, burned 511 calories, and walked 2.25 miles.