Triceps and biceps

triceps pulldown 4x10@ 65,72.5,80,72.5

barbell curls 3x6@72

triceps curls 4x8@40,50,60,72

half pullups 4x10

triceps pushups 5x15

hammer curls 4x8@60

2x50 crunches

45 minutes of weightlifting

Saturday workout

military dumbbell press 4x8@90
wrist curls 3x25@45
standing fly 2x8,6@40,50
shoulder shrugs 3x10@90
superset: 3x6pullups with 3x20 incline pushups
bent over lateral raises 4x10@20
superset: 3x25 crunches with 3x25 leg lifts
4x10 squats
2 mile run in 17:30 minutes.
4x25 knuckle pushups (160 total pushups)

24 minute run for about 3 miles. I'll probably do a couple sets of 25 pushups throughout the day for a total of 150.

Hump Day

2.3 mile run in 18 minutes

dumbbell bench press 4x10@100
inverted rows (12,10,10,8)
superset: seated fly 4x10@130,150 with 2x20,15 pushups
superset: wide grip pullups 4x8@55 with 4x10 pushups
4x50 crunches
110 total pushups

Weights and swimming

dips 4x10

concentration curls 4x10 @ 25

skullcrushers 4x8@72

hammer curls 4x8@ 40

triceps curls 4x8@40/50

200 crunches

weightlifting for 39 minutes

After that I swam about 600 yards or so in a hot therapy pool. I would've been able to do more if the water weren't 94 degrees and my muscles weren't cramping up from the heat.

Run and jackwebs

Run for 22 minutes at a moderate pace along with 4x50 jackwebs. Funny, I remember these being al ot harder to do at OCS!

This week

Monday I swam about a mile and lifted weights for triceps and biceps. On Wednesday I lifted weights for chest and back, and today I lifted for shoulders and legs and ran about 3 miles.

Saturday

seated dumbbell military press 4x10 @ 80
calf raises 3x20
lateral raises 4x10 @ 30
superset: 3x4 pullups, 3x20 pushups
3xplank walkouts
2x stabilizers
2x50 crunches.

Swimming
8x100 w/ 15-30 seconds of rest.

I bought UDT shorts to swim in because I thought they'd hold up to the chlorine a lot better than the regular nylon/lycra jammers and speedos. So far, so good.