Thursday, April 04, 2013

Play PRT Plus

My original plan was to do 10 rounds on Jacobs Ladder today, then 10 rounds of burpees/battle ropes tomorrow, then rest Saturday after PRT measurement and PRT Sunday.  But one of my co-workers invited me to her birthday party tomorrow after work, and my plans went up in smoke.  Almost.  I started out just wanting to do a light session plus the Jacobs Ladder for 8 rounds . . . . .

Bulgarian Split Squats (Front Foot Elevated): 3 sets of 12 @ BWT
LifeFitness Seated Calf Raises: 3 sets of 12 @ 95 lbs

Assisted Pullups (Average Band): sets of 10, 8, 6 reps

Kettlebell Swings: 3 sets of 15 @ 20 lbs

LifeFitness ISO Shoulder Press: 3 sets of 13 @ 60 lbs

LifeFitness Bicep Curls: 3 sets of 15 @ 41 lbs

Decline Situps: sets of 15, 11, 8 reps

. . . . . since I wanted to do like the PRT and approach hard aerobics after being exhausted from the other movements.  So rather than do Jacobs Ladder, I ran to see how my run was doing.

LifeFitness Treadmill, Level 3 Hill:
5 minute warmup
8.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
4.5 minutes at 6.5 MPH
2 minutes at 2.0 MPH
2 minutes at 7.0 MPH
1 minute at 8.0 MPH
2 minutes at 2.0 MPH
45 seconds at 9.0 MPH
Cool down

What surprised me was how well this went, especially after the weights and considering that I barely run.  Yeah, I really need to dedicate myself more to running for more time.  But I'm glad I did the session.  I got to work up a really good sweat AND now I have no worries.

Wednesday, April 03, 2013

Last Weight Workout Before Navy PRT

Yesterday's workout was not organized in any particular way.  Most if it was just to guarantee that I did not lose any size up top on the back and neck since Navy measurement makes a big neck a must.  I would never make the required bodyweight of 192 pounds for my height (even after my surgery and a liquid diet, 201 pounds was as low as I got), so Navy BMR is always my saving grace.  I worked up to 160x2 for the Behind the Back Shrugs and 170x5 for the LifeFitness ISO Row with my elbows in, to that end.  I supersetted calf raises to failure with every set of shrugs.

With the squats, I just wanted to make sure I didn't slide backwards.  What I found out, instead, was that I needed to deload.  I was going to do 170 for 4 sets of 10 to start the whole workout but when I racked it, it felt heavy.  So after the calf raises and shrugs, I started squatting just using triples up to 255 pounds.  Then I barely got 285.  The I managed to get 315 pounds down but not up. 

Today I woke up at 235.5 pounds.  I went to the sauna this afternoon.  Next two days will just be easy aerobics.  After this weekend, I will do a deload week.

Monday, April 01, 2013

RE Upper Body

All Notation: Weight x Reps x Sets.  Morning Weight: 236 pounds (It's finally starting to inch downward again).

Incline Bench Press: 125x10x4

T-Bar Rows: 105x10x4

Assisted Wide Neutral Grip Chinup (Light Bands): sets of 6, 5, 5, 4 reps

Hoist Assisted Dip Machine (Weight is after assistance): 140x10x4

Reverse Curls: 40x10x4

Cable One Arm Shrug: 50x9x4

Finisher: 8 rounds of Jacobs Ladder, 90 seconds on and 60 seconds off.