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)

27 Jun 2015

2.8 mile 30 minute run

03 Sept 14

dumbbell chest press: 10, 10, 10, 8, 6 @ 100, 110, 120, 130, 140
skull crushers: 10, 8, 6, 2 @ 55, 55, 75, 75
incline chest press: 3x7@ 135
dips: 18, 14, 8 (40 total)
pushups: 25, 25, 20

2 mile run at 6 MPH pace and 4 percent incline

25 Aug 2014

dips: 27, 15, 13, 5
barbell curls and upright rows: 8, 6, 4 @ 50, 60, 70
triceps pull downs: 12, 10, 8, 6, 2@ 100, 110, 120, 130, 140
hammer curls and shoulder press: 8, 7, 6 @ 70, 70, 70

20 minute run
walked the dog for a total of 40 minutes

13 Aug 14

dips: 25, 20, 14, 10 (69)
barbell curls: 2x6, 2x4 @ 85, 85, 95, 95
shoulder rows: 8, 6, 4, 2 @ 40, 50, 60, 70
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 130, 140
hammer curls and shoulder press: 2x8, 2x6 @ 60, 60, 70, 70

42:30 minute run, 625 calories, 3.85 miles

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

29 July 14

barbell bench press: 8, 6, 4, 2, 1 @ 185, 190, 195, 205, 205
pull ups: 12, 12, 8, 4 (36 total)
push ups: 4x25, 2x10
inverted barbell rows: 18, 12, 7
spiderman pushups: 10, 8, 6
bosu pushups: 15, 15, 10 (184 pushups total)
35 minute run for 3 miles distance

26 July 2014

3 mile run at 6 MPH/10:00 minute mile pace for 30 minutes. I think I might be getting bursitis or something. I'll probably revert next week back to a swim week.

25 July 2014

barbell bench press: 7, 5, 3, 2, 2, @ 185, 190, 195, 200, 205
weighted pull ups: 3x4 @ 35
pushups: 5x20, 4x10 full chest pushups
wide grip pull ups: 3x7 with 3x5 pushups between sets

4 mile run in 40 minutes

17 July 14

1 minute flutter kicks
dips: 3x15
barbell curls: 2x8, 2x6@ 65, 65, 75, 75
shoulder rows: 10, 8, 6, 4, 2@ 40, 50, 60, 70, 80
leg extensions: 3x10 @ 90
triceps pull down: 12, 10, 8, 6, 2 @ 100, 110, 120, 120, 125
hammer curls and military press: 2x8, 2x6 @ 60, 60, 70, 70
skull crushers: 12, 10, 8, 6 @ 45, 65, 65, 65

3 mile run at 10 minute mile pace (6 MPH) burning 450 calories

7 JAN 2010

28 minute run for a little over 3 miles.

4x45 pushups, 180 total

5 January 2010

About a 2 mile run because my dog kept stopping to sniff random stuff. I'll probably have to run again later tonight. Sheesh.

4 Jan 2010

About a 30 minute run (~2.2 miles) with my crazy dog stopping to sniff everything in the 35 degree weather.

3 January 2010

3.5 mile run in the 30 degree cold

500 pushups (5x 1x40,3x20)

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

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.

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.

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.