Cort Posted August 23, 2016 Author Report Share Posted August 23, 2016 8/23/16 - Tuesday OHP: 35x5, 35x5, 35x5, 40x5, 45x3, 50x7 Situps (alternated with OHP): 10x6 15# DB rows: 10x5 Close grip bench: 45#x10x5 Pullups: legit 1; 2-band assist 2, 1 Walk/jog intervals for 2 miles, 30 minutes I think doing one big lift per day is going to suit me better in the long run. I feel less pressure to get through quickly and I have more time to get some decent cardio in. Started my first class at Univ. West Florida yesterday towards a MSN in Management and Leadership. I think I must be a glutton for punishment because I can barely find time to take care of my family and myself when I get home from work, so we'll see how this goes. Will re-evaluate after the first class is over in October (8 week term). Will probably have to invest in more coffee... Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted August 25, 2016 Author Report Share Posted August 25, 2016 8/25/16 - Thursday Yesterday was a rest day. Still got up early to do schoolwork and managed to get my first discussion post done before work, FTW. Today, I just happened to wake up in time to get half my usual routine in, as I neglected to set my alarm last night. Deadlift: 95x5, 100x5, 125x5, 145x3, 160x5 (AMRAP), 135x3 Sits: 70, 60, 50, 40 Push: 20, 7, 20, 20 1 mile walk - holy cow it's humid out this morning Somewhere in between DL sets and the first round of pushups I injured the palm of my left hand. Still not sure how I did it, but when I looked down it was like a blood vessel had burst because my palm had this hernia-looking vascular deformity that was quite painful to the touch. Attempted to do pushups on it but had to stop (hence, the 7). Got an ice pack and iced it down between other sets of situps and DL and it calmed down enough for me to finish. Odd. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 12, 2016 Author Report Share Posted September 12, 2016 Update: Had surgery on August 29. Just finished up my 2-week "No-PT" period, though I did start walking in the mornings last Monday to start easing back into things. First lifting session this morning since I got my ovaries worked on, so I was a bit apprehensive and kept it to light weights to be safe. 9/12/16 - Monday Squat: 45x5, 50x5x3, 65x5x2 Bench: 45x5x2, 50x5x2, 60x5 Curls: 10x10x3 Rows: 15x10x3 Situps: 15, 20, 30 (65T) Pushups: 10x3 (30T) 1.25 mile walk/jog Overall, felt pretty good this morning. Still a little sore in a few spots where they put in the scope. I was concerned about the situps being more painful, but they weren't too bad. Bench actually was worse, because when I laid down on the bench and arched my shoulder blades it stretched my torso, so it felt like I was stretching those lap sites. Hence, kept it a bit loose on bench and had to sacrifice a bit on proper form. Pushups also weren't as bad as I thought considering the amount of core strength that goes into that exercise, but still didn't want to overdo it. Walk/jog also felt pretty good, though I did have some twinges and pangs of random RLQ pain from time to time. Not a bad start to the week, all things considered. Gotta get back into the groove, PRT is in 6 weeks. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 13, 2016 Author Report Share Posted September 13, 2016 9/13/16 - Tuesday Some soreness from yesterday but not enough to keep me in bed. OHP: 30x5x2, 35x5x2, 40x5 Sits: 25, 25, 25 (75T) DL: 95x5x5 Push: 12, 12, 12 (36T) 2 mile walk/jog (28:42) Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 15, 2016 Author Report Share Posted September 15, 2016 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. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 16, 2016 Author Report Share Posted September 16, 2016 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. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 20, 2016 Author Report Share Posted September 20, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 20, 2016 Author Report Share Posted September 20, 2016 9/20/16 - Tuesday Cardio 2 mile walk/jog intervals Mile 1 - 14:01 Mile 2 - 12:03 26:04 Total Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 21, 2016 Author Report Share Posted September 21, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 26, 2016 Author Report Share Posted September 26, 2016 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. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 26, 2016 Author Report Share Posted September 26, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 27, 2016 Author Report Share Posted September 27, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted September 28, 2016 Author Report Share Posted September 28, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted October 4, 2016 Author Report Share Posted October 4, 2016 10/3/16 - Monday Squat: 50x5, 65x5, 75x3, 90x3, 100x3, 115x9 Bench: 45x5, 50x5, 60x3, 70x3, 80x3, 90x5 Sits: 100 20 min walk/jog Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted October 4, 2016 Author Report Share Posted October 4, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted October 11, 2016 Author Report Share Posted October 11, 2016 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. Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted October 13, 2016 Author Report Share Posted October 13, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted October 31, 2016 Author Report Share Posted October 31, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
Cort Posted November 3, 2016 Author Report Share Posted November 3, 2016 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 Quote Human WarriorNon nobis, Domine. Sed nomine tuo da gloriam.Warrior: Battle Log | Old Battle Log | #1, #2, #3, #4First Warrior/Ranger Battle Log Link to comment
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