Cort's Mission

[Cort]

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...

[Cort]

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.

[Cort]

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.

[Cort]

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)

 

 

 

[Cort]

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.

[Cort]

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.

[Cort]

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 

[Cort]

9/20/16 - Tuesday Cardio

 

2 mile walk/jog intervals

Mile 1 - 14:01

Mile 2 - 12:03

26:04 Total

[Cort]

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

 

[Cort]

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.

[Cort]

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

[Cort]

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

[Cort]

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

[Cort]

10/3/16 - Monday

 

Squat: 50x5, 65x5, 75x3, 90x3, 100x3, 115x9

Bench: 45x5, 50x5, 60x3, 70x3, 80x3, 90x5

Sits: 100

20 min walk/jog

[Cort]

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

[Cort]

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.

[Cort]

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

 

 

[Cort]

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

[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