NicTheRugger Posted March 12, 2019 Author Report Share Posted March 12, 2019 I haven't updated this since... last week! Yikes! Per my challenge, I'm trying to push myself through two-a-day workouts. Because of that, I have 3 workouts to share! Monday morning- bodyweight workout: - dynamic warm-ups plus 3 minutes warm-up jog CIRCUITS 1/2/3 (reps per circuit will be separated by dashes) - Knee Push-ups 15/20/15 - Mountain climbers 20/25/20 - Air squats 20/30/20 - Tricep dips (using low box, feet on the ground) 15/20/15 - "Air" crunches (crunches with feet in the air) 30/40/30 - Box jumps 10/12/8 - Rotating planks (front elbows to side planks) (each side) 10/12/10 - Planks (seconds) 30/45/30 - Kettlebell swings 15/20/15 - Burpees 12/15/12 2 minutes rest after first session, 5-7 minutes rest after second because I had to get bandaids because I scraped my leg doing box jumps when I didn't land right - cool down stretches Monday night: 2 miles of hill training, mostly at 4 mph, 30 minutes Tuesday morning: 2 miles of sprint intervals, 24 minutes Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted March 22, 2019 Author Report Share Posted March 22, 2019 oof I haven't posted my workouts for a while. I don't remember all of what I did, but here's a best guess/best recollection, picking up from last Tuesday: Tuesday night (12 March) likely a pull-up workout Wednesday (13 March): a rest day Thursday (14 March): AM: Pull-up session: Warm up Workout: Pyramid band-assisted workout: 1/2/3/4/5/5/4/6/2/1, follow each set with 5 pull-ups Thursday PM: Fartlek/Spartan training with friends 400 m 30 burpees 400 m 30 push-ups (knees acceptable) 400 m 45 second plank 400 m 25 air squats 800 m 10 lunges (per side) 400 m 20 burpees Friday (15 March): AM: 45 minutes on eliptical, about 4.68 miles PM: light pull-ups (not a full workout) Saturday (16 March) - 3.13 mile ruck with extra 10 lbs in ruck for total of 18 lbs carried on my back. Took about an hour because of the ice. Sunday (17 March): REST DAY WHOO Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted March 22, 2019 Author Report Share Posted March 22, 2019 Monday (18 March): Only one workout that day, because I was pretty sick 5xME band-assisted chinups 6/4/4/6/4 4x10 lat pulldowns @ 90/110/130/130 Tuesday (19 March): While Wednesdays are usually my rest days, I took Tuesday as my rest day because I was really that sick. Yikes. Wednesday (20 March): Only one workout today, as I was still pretty sick AM: 1.75mi hill training on treadmill Thursday (21 March): Finally, a day where I felt well enough to do two full workouts! AM: Pyramid chin-ups with band (1/2/3/4/5/5/4/3/2/1) 5x10 BW squats (done after first five sets of chin-ups) 5x10 knee push-ups (done after each of last five sets of chin-ups) 3x10 bent over rows @ 80 4x10 tricep extensions @25 total 3x15 "ammo can press" with dumbbell @35 PM: running workout with friends 4x800m runs, 2-3 minute rest periods in between sets 5 minute ab workout (30 crunches, and then 30 seconds each of front and side planks) Friday (22 March): Slowly getting better. Will edit with PM workout as am writing this Friday morning AM: 45 minute eliptical workout, 4.68 minutes PM: pull-ups 3x6 wide-grip pull-up, band-assisted 3x6 close-grip chin-up, band-assisted Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted March 25, 2019 Author Report Share Posted March 25, 2019 Saturday: rest day!! Sunday: 3.5 mile ruck with 18 additional pounds in ruck for total of 26 lbs. Monday: AM: The "Filthy 50 workout" from spartan: 50 Step Ups 50 Jumping Pull-Ups 50 KB Swings 50 Push Press 50 Hanging Knee to Elbows 50 Supermans 50 Lunges 50 Jump Rope PM: 1.5 miles hill training on the eliptical, kept up a decent 4.3 mph pace for the majority of the time (80-ish) 1 Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted March 27, 2019 Author Report Share Posted March 27, 2019 Well, I found out that my PFT is on Saturday, so I'm holding off on two-a-day workouts to make sure I'm as well-rested as possible before then. Tuesday's workout: 12 x 200, sprints, with a one minute rest after every 200m, and a two minute rest after every 400 m. Total of a mile and a half of sprints, plus one half mile of recovery runs near the end, plus a warm up lap for a grand total of 2.25 m. Wednesday: Not really a workout, more of a prep for Saturday. I did almost 4 chin-ups! And that was in pajamas, before caffeine. I'm actually feeling pretty hopeful now for Saturday. By almost 4, I mean I got my nose above the bar, but not my chin. Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted April 5, 2019 Author Report Share Posted April 5, 2019 Saturday: PFT day I didn't pass the PFT that time around. Only did 2 chin-ups. However, got 109 crunches in 2 minutes (and I was half-way up for 110 when time was called, darn it. I just needed 2 more seconds and I would have maxed out that section), and ran a 25:17 for the 3 mile run. Not my fastest time, but also not my slowest. It was also the first time I've gone really fast since spraining my knee, so it's good to know that I still got the speed. My OSO gave me a new workout routine to try to help go from chin-ups to pull-ups which I tried out for the first time today and it is a good workout. I am pleasantly sore. Skipping the PM workout tonight to stretch and make sure I'm well-rested for the CFT I'm running tomorrow with the candidate pool. Sunday: Casual 2 mile sulk walk with mom. We managed to beat the rain, which was nice. Monday: AM: 4 chin-ups in the morning. PM: 2.5 mile run, 4 chin-ups Tuesday: AM: 4 chin-ups PM: 4 chin-ups Wednesday: AM: 4 chin-ups PM: REDO PFT! Did the 4 chin-ups! Thursday: PM: 2 mile run 3 sets of: 10 push-ups 20 lunges (10/side) 10 burpees 20 flutter kicks 30 jumping jacks 5 minute ab circuit Friday: AM: Workout from OSO 4 sets: 20 second deadhang 5 scap pull-ups (hollow body) 5 push-ups (hollow body) 5 ring rows 5 hanging knee raises 10 abmat sit-ups 10 supermans Pyramid partial ROM pull-ups (1-2-3-2-1) 4x3 negative pull-ups Done after the above workout-- my first time doing weighted squats in a while! 3x8 calf raises @ 40 lbs 3x8 squats @ 40 lbs Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted April 17, 2019 Author Report Share Posted April 17, 2019 Ah man, I'm really not good at updating this thing. Notable workouts: A 2 hour PT period at OCS prep day which absolutely kicked my butt. Yesterday's workout: 3.5 mile run Today's workout 4 sets: 20 second deadhang 5 scap pull-ups (hollow body) 5 push-ups (hollow body) 5 ring rows 5 hanging knee raises 10 abmat sit-ups 10 supermans 5xME band-assisted pull-ups 2xME lat pull-downs Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted April 22, 2019 Author Report Share Posted April 22, 2019 Thursday: 5k "run" w/ C25k app! Mostly running, but 15 minutes of walking were part of it (5 minutes warm up, 5 minutes cool down, 1/2/2 minute "rest walk" intervals during the run) 50 push-ups Friday: 50 push-ups OSO workout Saturday and Sunday: NADA Monday: OSO workout, 4 sets: 20 second deadhang 5 scap pull-ups (hollow body) 5 push-ups (hollow body) 5 ring rows 5 hanging knee raises 10 sit-ups 10 supermans I changed the abmat situps for regular situps, because my lower back was hurting and I figured it was the abmat situps causing the pain. I'm going to do 3 sets of max effort push-ups in the next 2 hours, and then do an armstrong workout tonight! Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted April 29, 2019 Author Report Share Posted April 29, 2019 ... somehow, I've forgotten all that I did last week, but here's today's workout: WARM-UP COACH LED METCON METCON (WEIGHT) E2MOM 10 5 DEADLIFTS (65%) 1 ROUND OF CINDY METCON METCON (TIME) 21-15-9 SDHP (75/55) MEDBALL SIT-UPS (20/14) MOBILITY AND RECOVERY Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted May 3, 2019 Author Report Share Posted May 3, 2019 Thursday: 2.94 mile trail run 10 sets of 6 push-ups done throughout the day. Friday: 30/60 push-ups done so far. CrossFit workout: The following was done for cleans, overhead squats, and bench press 8 reps @ 50% 6 reps @ 60% 4 reps @ 70% 2 reps @ 80% 1 Max Rep I can't remember what my lower percentages were (other than bar for 50% for all 3 exercises because I'm New™ and don't know what I'm doing). Max reps: Clean: 85 lbs Overhead squat: 70 lbs Bench press: 95 lbs Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
NicTheRugger Posted May 8, 2019 Author Report Share Posted May 8, 2019 Monday: couldn't do full cross-fit workout due to ultra tight hip impacting my knee! Tuesday: 3 chin-ups in the morning, 4 in the evening. Otherwise, nothing, see why in challenge Wednesday: Workout: METCON Strict press, sets of 3 climbing to max weight: (35 lb barbell, 40 lbs, all the way up to 70lbs as max) METCON 2 minutes jump rope (it was supposed to be 100 "double-unders" but I don't know how to do that, so my coach told me to do either 200 single jumps or 2 minutes of single jumps, whichever I hit fastest. note: I am... bad™ at jump rope. I haven't done it much since I was little, haha.) 30 pull-ups (band-assisted, used 2 purple bands) 30 push-ups (knee) 30 air squats 2 minutes jump rope 20 pull-ups 20 push-ups 20 air squats 2 minutes jump rope 10 pull-ups 10 push-ups 10 air squats Thursday: Intentional rest day Quote Level 4, Amazon Ranger Current Challenge: NicBot-5000 enters Recovery Mode Previous Challenges: 1, 2, 3, 4, 5, 6, PRE REBOOT CHALLENGES: 1, 2, 3, 4, 5, 6 Various links and sundry: Battle log, Respawn post, Link to comment
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