Cort

Tuesday 11/1/16 OHP - 20x5, 25x5, 30x3, 35x5, 40x5, 45x9 Sits - 50 Lat crunch 10# - 12x3 Wednesday 11/2/16 So sore from overdoing it on squats Monday that I could barely move Thursday 11/3/16 Deadlift - 95x5x5 (Still pretty sore, left left especially. Afraid to push it past 95 for fear of injury. This old body needs to do things slowly) Sits - 25x2 Push - 20 Pull (2BA) - 3 1 mile walk to try to stretch things back out

Updates: The week of October 17 I focused solely on situps and pushups to get ready for my biannual PRT, which was last Monday. Final numbers were 100 situps in 2 minutes, 46 pushups in 2 minutes (really 1 minute because I stopped at 46), and 99 calories on the bike which equates to an "outstanding low" for my age and gender according to the current guidelines. Not bad. Took the rest of last week off from PT to try to regain some balance in what has been a crazy October. Restarted with the lifts this week. So here goes with today, Monday, October 31: Squat - 50x5, 65x5, 75x3, 85x5, 95x5, 110x5, 120x3, 95x3 5# Lat arm raise/deltoids - 12x3 Situps - 25x3 10# iso curls - 12x3 Pushups - 20, 10, 10 Pullups (2BA) - 3, 2, 1 Quarter mile walk cooldown

10/12/16 - Wednesday 0430 Deadlift: 95x5, 100x5, 120x5, 135x3, 150x5 Sits: 100, 50 Push: 30, 30, 30 Iso Rows: 15#x15x1, 20#x8x2 Lat Raise: 5#x12x3 15 min. walk/jog 10/13/16 - Thursday 0430 Bench: 45x5, 50x5, 60x3, 75x5, 85x3, 95x5, 65x5 Push: 10 Pull: 3, 2, 1 (2BA) Sit: 25 10 min. walk/jog

10/11/16 - Tuesday Wow - where did that week go. Squat: 50x5, 65x5, 75x3, 95x5, 110x3, 120x5 Sits: 50, 50, 50, 50 (200T) Push: 20, 20, 20, 20 (80T) OHP: 20x5, 25x5, 30x3, 40x5, 45x3, 50x5 1 mile walk/jog 15min. Weigh-ins are one week from yesterday. PRT is two weeks from yesterday. Focus needs to be on eating clean and situps/pushups. Goal is 142lbs, 98 sits, 44 push.

10/4/16 - Tuesday (slow start today d/t stomach upset this am) OHP: 20x5, 25x5, 30x3, 35x3, 40x3, 45x7 Sits: 50, 70, 50 (170T) Push: 25, 25, 20 (70T) 15 min. walk

10/3/16 - Monday Squat: 50x5, 65x5, 75x3, 90x3, 100x3, 115x9 Bench: 45x5, 50x5, 60x3, 70x3, 80x3, 90x5 Sits: 100 20 min walk/jog

9/28/16 - Wednesday Work schedule for the week changed last minute last night, so I combined bench and deadlift today just in case I can't fit it in tomorrow. DL: 95x5, 100x5, 110x5, 125x5, 145x5 Sits: 70, 60, 50 (180T) Bench: 45x5, 50x5, 60x3, 65x5, 75x5, 85x5 15minute walk to stretch out my sore legs - 0.8 miles

9/27/16 - Tuesday Foam roll and stretch OHP: 20x5, 25x5, 30x3, 35x5, 40x5, 45x5 Sits: 60, 60, 50 (170T) Push: 15, 15, 20, 10 (60T) 15# DB Rows: 10x5 nonstop sets 10# Side crunch: 12x3 21minute walk/jog intervals - 1.4 miles

9/26/16 - Monday (Weight is getting out of control, 147lb, yeesh) Am now 1 month out from surgery. Incisions are almost healed. Will restart 5/3/1 program today. Squat: 50x5, 65x5, 75x3, 85x5, 95x5, 110x8 Sits: 50, 50, 50 (150T) Push: 15, 12, 12, 10 (49) Curls: 10#x10, 5#x10x2 Lateral arm raise: 5#x10x3 1 mile walk

9/22/16 - Thursday Got up, felt like crap, laid back down on the couch. No workout. 9/23/16 - Friday Had to be at work early, no workout.

9/21/16 - Wednesday OHP: 25x5, 30x5x2, 35x5, 40x5x2 Sits: 40, 40, 40 (120T) Push: 15, 15, 15 (45T) DL: 95x5x3, 115x5x2 5 minute walk

9/20/16 - Tuesday Cardio 2 mile walk/jog intervals Mile 1 - 14:01 Mile 2 - 12:03 26:04 Total

9/19/16 - Monday Squat: 45x5, 55x5x2, 65x5x2, 75x5 Sits: 30, 30, 30 (90T) Push: 12, 12, 12 (36T) Bench: 45x5, 50x5x2, 60x5, 65x5x2 Curls 10#: 10x3 Lat arm raise: 5# 8x3

9/16/16 Friday 2 mile walk/jog 1st mile: 14:20 2nd mile: 12:27 (26:47 total) Right around the 1.5 mile mark I'm starting to get pretty uncomfortable friction in my right shoe under the pad of my foot. Not sure how to fix this. Thicker socks? Except I hate it when my feet get hot. Different shoes? I hate adjusting to new shoes. Suck it up? Maybe, but I'd rather avoid a giant blister this close to PRT season. Will have to mull over that one.

Wednesday - off 9/14/16 Thursday Just cardio this morning. 2 miles of walk/jog intervals slowly increasing the jog and decreasing the walk. 1st mile: 15:45 2nd mile: 12:15 (28:00 total) Goal is to get back to a 10min. mile pace for 2 miles With my new work schedule I'm thinking of shifting all my lifts to Monday and Tuesday mornings when I have a lot more time for PT before work, then cardio through the rest of the week when I have to go in early. We'll see how that goes.