28 Jun 2015

40 minute 3.6 mile run
2x50 pushups

100 crunches, 65 flutterkicks
superset of pullups and pushups 3x8,5,3 with 20 pushups after each pullup rep
4x15 incline pushups
3x20, 2x10 pushups
commando pullups 3x8,6,4,2


Approx 320 pushups and 80 pullups (I wasn't able to complete all reps in the superset)

18 October 2014

Today's the first day that I've felt well enough to work out in over a week.
150 pushups: 2x25, 5x10, 25 incline, 20 incline, 5 incline
60 dips with 12x5 and 15-30 seconds rest between sets.

05 October 2014

weighted pullups with 35 pounds: 5 (3 unweighted), 4 (2 unweighted), 3 (2 unweighted)
dumbbell military press: 2x8, 2x6, 2x4, 2x2@ 60, 60, 70, 70, 80, 80, 90, 90
barbell curls: 3x6 @ 50

300 kick with fins, 5x50 sprints at 1:05 interval (I did them at 35-37 seconds), 150 kick, 3x100 pull at 2:05 (I did them around 1:35)

1.5 mile walk with 2 crazy dogs
11 pullups
2x8 commando pull ups
3x monkey bars
30 incline pushups
15 5' static squats

05 Aug 14

barbell bench press: 7, 5, 3, 2 @ 185
pull ups: 12, 11, 7, 3, 3, 2, 1, 1 (40 total)
push ups: 4x25 with 30 seconds rest, 2x10, 3x10 incline pushups, 5x10 (200 total)
weighted wide grip pullups w/ 25 lbs: 2x5

30 minute run in the blazing heat

7 JAN 2010

28 minute run for a little over 3 miles.

4x45 pushups, 180 total

3 January 2010

3.5 mile run in the 30 degree cold

500 pushups (5x 1x40,3x20)

Kicking off the New Year

The New Year is here and I'm tired of getting back at night when it's too late for me to go running outside, and the gym's about to close. So I took advantage of the special performance bike was having on resistance trainers and got one for me to use. For the past two weeks I've been doing pushups every other day with alternating days focusing on speed and endurance (9x35 pushups on one day and 6x50 on the following day) in order to prepare for my next endurance weight lifting cycle coming up. I've never enjoyed it, but it works. The only downside is that it's far more tiring than strength lifting.

Friday morning

100 pyramid pushups: 40, 30, 20, 10 with 1 minute rest between each set.

3 mile run.

50 crunches, 25 flutter kicks

2x25 fast pushups.

Calisthenics

2x15 full chest knuckle pushups, 15 triceps pushups.

50 crunches

30 full chest knuckle pushups, 2x15 triceps pushups

30 crunches, 30 flutterkicks

2 mile jog

PRT

Navy Physical Readiness Test

60 sit ups in 1 minute 30 seconds

50 pushups in 44 seconds

1.5 mile run in 11:33.

I still need to work on running.  I figure if I can keep an easy tempo continuously (like say, a 1 minute 50 second 400 meter lap time) for 6 laps, then I'd have an easy 11:00 mile and a half run.  The run wasn't that bad; I've definitely gotten stronger.  Reaching the mile mark was a lot easier than last time, possibly due to different running shoes, and more than likely due to increased running mileage.

2x30 pushups for 110 pushups total, because I feel like I needed it.

Friday

This morning I did a pyramid set of 100 pushups: 40, 30, 20, 10

and I did an additional 50 pushups this night.

A 2 mile run in 17:26 with an 8:20 mile split and a 13:15 1.5 mile split.

50 crunches to top it all off. Saturday I'm probably just going to jog a mile or so, and I'll take Sunday off since I have to do the PRT on Monday.

Calisthenics and probably a run

pushup pyramids: 30, 20, 15, 10, 5 (80)

20, 15, 10, 5 (50)

And I'll probably go running some time on the beach.

Calisthenics and run

1x50 pushups in the morning

1x50 pushups at night

30 crunches

30 flutter kicks

30 crunches

30 flutter kicks

15 crunches

15 flutter kicks

3 mile run in 30:30

Calisthenics

2x30 pushups, 1x15pushups this morning

30, 20, 10 pushups tonight

135 pushups total

30 crunches

30 flutterkicks

30 ab crunches

30 flutter kicks

30 crunches

Last Night

Last night I did an ab set of:

50 crunches

30 seconds of flutter kicks

30 ab crunches

30 seconds of flutter kicks

30 crunches

Tuesday

40 minutes of cardio to burn off 400 calories

4x15 knuckle pushups with 30 seconds rest between each set

Tuesday

3.7 mile bike ride at a slow pace to burn off 111 calories.

25 pushups this morning

Pyramid Pushups

Morning: 40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

Evening:  40 knuckle pushups, 30' rest, 20 knuckle pushups, 10' rest, 10 knuckle pushups

140 knuckle pushups

Monday Rest

Due to the snow, the Y closed early before I was able to go work out.

10 reach throughs

50 oblique crunches

10 reach throughs

Calisthenics

Morning: 4x20 pushups with 30 seconds rest between each set.

75 crunches

Evening: 3x20 pushups with 30 seconds rest between each set.

20 pushups

50 ab crunches

160 pushups, 125 crunches

Next week I'm planning on my mileage adding up to 10 miles.  So it looks like I've got a 3 mile fartlek to do, 4 mile distance pace run, and 3 miles of whatever.