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.

Weights

wide grip lat pull down 3x10@ 90, 140, 140

barbell curls 3xfailure @ 35 (30, 20, 15)

concentration curls 3x15@ 15 

seated cable rows 3x15@ 70

bent over barbell rows 3x15@ 40

hammer curls 3x12@ 30

3x15 pushups with 15' rest between sets

30 minutes of cardio on the crosstrainer burning off 348 calories.

Unintentional Day Off

I'm taking an unintentional day off of lifting weights and running.  I spent last night at my grandparents' house and it's next to the noisy highway. I got absolutely no sleep and was fine until 3 in the afternoon when I started dragging my heels.  Right now I'm absolutely exhausted and the last thing I need to do is make a mistake while attempting to lift heavy weights.

Weights

Barbell bench press 3x10@ 135

bench dips 3xfailure (35, 21, 15)

dumbbell triceps curls 3x15@ 35, 40

cable crossovers 3x15@ 50

one arm triceps extension 3x15@ 20, 20, 25

dips (8)

triceps kickback 3x15@ 15, 15, 20

44 minutes of endurance weightlifting

50 medicine ball crunches, 25 crunches, 25 ab crunches

20 minutes of cardio to burn off 235 calories