Fit for Combat--Pre-Expedition Training

[JD_Johannes]

I did legs instead of shoulders today. My left shoulder never did loosen up much. Hopefully it will be back to normal tomorrow.

Now that I'm sprinting more and increasing my plyos and agility drills, I barely worked my legs and will do sprints tomorrow morning.

After the food poisoning, my diet is up in carbs. So, I'll call last week a "metabolic reset."

[JD_Johannes]

sprints this morning 7x65meters in 5:57.

the shoulder is feeling well enough to do my delts workout this afternoon.

[JD_Johannes]

Well, probably not totally messed up, just the usual out of sorts that happens to it on occasion.

This is a collateral damage injury that comes back on occasion. The wars have really banged me up.

I could move the 90 pounders, but the left was giving out fast. So I dropped down to 50 pound dumbbells for presses and did some machine raises and called it good.

I was worried it might be a nerve thing again, but it feels like it slipped into a funky position in my sleep and needs to just work its way back to normal.

[JD_Johannes]

Wednesday Back Workout:

Wide Grip Lat Pulldowns
270 x 8, x4, x2

Flex Machine Row
190 x 7, x2, x2

Rear Delts Machine
170 x 11, x5

Barbell Shrugs
135 x 16, x12

This morning I did sprints 8 x 60 meters

Chest this afternoon.

[JD_Johannes]

I did a lot better on bench than I expected.

Flat Barbell Bench
315 x 10, x4, x2

Machine Incline
315 x 4, x1, x1

I don't think I will go up in weight on BB bench next week. I may stick at 315, get a few more reps and perfect the movement a little more.

Tomorrow is agility work in the morning and arms in the afternoon.

[JD_Johannes]

It was 18 degrees (F) this morning when I went out to do some agility work.

My running long jumps are getting better and so is my vertical and clearance.

Triceps and biceps this afternoon.

[JD_Johannes]

7x80 meters this morning

I didn't type up my arm workout from Saturday. My notebook is in the car...

I changed up triceps because I plateaued on cable tricep ext. with a close grip bar and swapped it with rope extensions.

For barbell arm curls I did 10 reps with 150 pounds on the first set.

This afternoon is shoulders. My left shoulder is feeling fully normal again which is a relief.

[stachedwalker]

How's the shoulder?

[JD_Johannes]

It was in the 30's this morning for sprints. Did 8x50.

The shoulder felt fine yesterday for Standing Dumbbell Presses.

Did 90 pounders, but only got 6 reps on the first set. It may be time to move on to another pressing move, or to start doing them seated.

When I get to a point that I cannot increase the weight or reps, I quit doing an exercise. If I stuck with it, I could perfect the movement some and have some strength gains based on being more efficient at the movement, but that leads to an overall inefficiency in the workout.

I have some filming to do this week, so I'll be out of order on my workouts but life happens and I just try to do my best to work around it.

[JD_Johannes]

Had some long days behind the camera this week in Oklahoma City shooting a TV pilot.

Needless to say, everything was all screwed up with my eating and training.

I got home late yesterday and played around a bit with the weights.

Barbell Bench 315x6, x4

Machine Incline 315x8, x4

This morning I did some agility work. Brrrrrr. It was cold. Probably 15 degrees.

I'll hit arms this afternoon.

[BabyGunz76]

very interesting setup you got! keep up the hard work man

[JD_Johannes]

This morning I did 7x80 kick strides. Shoulders this afternoon.

Saturday was biceps and triceps.

Wide Grip Skull Crushers 130 x 10, x4, x2
Barbell Curls 155 x 6, x2, x2
DB Curls 65 x 7, x3, x2
Rope Tricep Ext 70 x 12, x5, x2

I'm taking 12 breaths between sets, each set to absolute failure, but no cheat reps.

I am thinking about adding in a drop set on the exercises where it would be practical and test how the extra volume plays out.

[JD_Johannes]

A friend of mine had me guest teach her boot camp class exercise class at the "Y" this morning.

That was kind of fun. We did some dumbbell work, ran sprints, NFL combine style agility runs, plyometric jumps, long jumps.

It was a really fun group.

Yesterday was shoulders:
Machine Lateral Raises 110 x 19, x9, x6
Leaning Side Laterals 35 x 10, x6, x4
Machine Shoulder Press 180 x 10, x6, x3

My shoulder is still strange. I have full range of motion, but it doesn't care much for overhead pressing movements. It is gently asking me not to do them with much weight.

I'll pull out my anatomy book and diagnose myself then go see a medical professional.

This afternoon I will pretend to do legs.

[JD_Johannes]

Just finished my back workout:

Wide Grip Pulldowns 270 x 10, x3, x1
Machine Rows 200 x 5, x3, x2
Rear Delts 160 x12, x5
Smith Shrugs 135 x 13, x11

And I practiced doing deadlifts. Just the bar. I honestly can't remember the last time I did any. So, I figured I would try to figure out how to do them again, grip, hand position, foot position, with just the bar. I'll do a little weight next week.

Tomorrow is a day totally off.

[JD_Johannes]

Friday:

AM sprints 8x80
PM Weights

Barbell Bench
315 x 10, x5, x3

Machine Incline
315 x 5, x1, x1
drop set 255 x 2
drop set 195 x 2

Saturday:
It is snowing, so I did the stairs for 8 minutes

Skull Crushers
135 x 8, x4, x2

Barbell Curls
155 x 8, x1, x1

Dumbbell Curls
65 x 8, x2, x1
drop set 45 x 3

Rope Extensions
80 x 8, x3, x2
drop set 40 x 3

I'm taking 10 breaths between sets and maybe just one or two between drop sets.

[JD_Johannes]

Sprints in the morning 5 x80 4x50
It went like this:
80, 50, 80, 50....

In the afternoon I did shoulders.
Machine Lateral Raises 130 x17, x7, x5
Leaning Side Laterals 40 x4, x3, x2
Machine Shoulder Press 195 x13, x4, x4

[JD_Johannes]

Wed--
AM Sprints

Lat Pulldowns 285 x4, x1, x1
Flex Machine Rows 200 x9, x4, x2
Rear Delts Machine 160 x14, x6
Machine Shrugs 90 x12, x10
Deads 135 x5, x5

Fri--
AM Sprints

Bench 315 x 10; 335 x4, x2
Machine Incline 315 x7, x3, x2,
drop 255 x2
drop 195 x2

Push ups

Sat--
AM Agility Drills

Skull Crushers 135 x9, x3, x2
BB Curls 155 x10, x2, x 1
DB Curls 65 x7, x2, x2
drop 45 x4

Rope Ext 80 x10, x4, x2
drop 40 x3

[JD_Johannes]

I've caught a little cold virus. I decided not to push my luck running in the cold rain this morning so did the stairs for a few minutes.

This afternoon I essentially played around training my shoulders. A few machine laterals...a few machine shoulder presses.

[JD_Johannes]

Wednesday was back day as usual

Lat Pulldowns 285x6, x2, x1
Flex Machine Rows 200x9, x2, x2
Rear Delts Machine 170x10, x4
Machine Shrugs 90x15, x10
Dead Lifts 135 x6, x6

I haven't done deadlifts since high school. I'm doing knuckle hitters. I do them on a platform and go all the way down to where my knuckles hit the platform. Most of the things I wind up lifting are truly from the floor, so it is functional.

I do them overhanded then underhanded.

Still only taking 10 breaths between sets.

Tomorrow is sprints in the morning and chest in the afternoon.

[JD_Johannes]

Friday
AM Sprints
PM
Flat Barbell Bench 335x6, x3, x2
Machine Incline 315x10, x2, x2, drop 255x2, drop 195x2
Pec Fly Machine 100x6

Saturday
AM Agility Drills & Plyos
PM
EZ Curls 160x7, x2, x1
DB Curls 65x8, x3, x2, drop 45x4
Rope Ext 90x7, x3, x1, drop 40x7
Flex Overhead Triceps Machine 40x10, x9, x8

[JD_Johannes]

Monday I did shoulders. My log book is in the car but the key point is that I did 12 reps with 150 on the Flex Fitness lateral raises machine. So, time to find another shoulder exercise.

Did sprints yesterday and today. It is warm out! Or, in the 50's this morning.

Did 6x80, 5x50.

That means sprint 80 meters, walk 50, sprint 50, walk 80, sprint 80, walk 50, sprint 50.....you see the pattern.

This afternoon the gym wife and I are going to skip legs and head to the lake for a bike ride.

[JD_Johannes]

Highlight of the day: Wide Grip Pulldowns 285x8.

Tomorrow is a day totally off.

Yesterday in lieu of legs I went for a bike ride and got a sunburn on my bald head.

[JD_Johannes]

Friday
Barbell Bench 335x7, x3, x1
Machine Incline 330x4, x2, x2 drop 255x2
Pec Dec 100x12
Push ups feet toes on stability ball x 12 toes on floor x 6

Saturday
Barbell Curls 160x8, x3, x2
DB Curls 65x10, x3, x2 drop 45x4
Tricep ext 90x13, x5, x3 drop 40x5

Monday AM
Did sprints with Sara, she's starting to get ready for a figure show
6x80, 6x50

Shoulders this afternoon.

Over weekend the gym got practically all new equipment. Crazy contraption machines and new benches, etc. Because I gradually work my way through everything over the course of time, I will have new stuff to work through over the course of the next 2 years.

[JD_Johannes]

Leaning Side Laterals 40x11, x4, x3
Leverage Machine Shoulder Press 90x15, x8, x3 drop 45x9

[JD_Johannes]

It thunder boomered last night and was still sprinkling and misting this morning when I did sprints.

Did 10x80, not at full sprint, but what my friend Sara calls "400 speed" which is faster than a kick stride, but not a full on sprint. The speed you would try to run a 400 meter race at.

We did that because we are too old to be slipping and wiping out. Legs this afternoon.

[JD_Johannes]

Wednesday
Lat Pulldowns 285x9, x2, x2 drop 210x3
Leverage Machine Rows 210x6, x2, x2
Rear Delts 70x16, x9
Machine Shrugs 140x9, x6
Knuckle Bang Deads 155x4, x4

Friday
AM Sprints up hill 5x60
Bench 335x8, x3
Leverage Machine Incline 90x12, x5, x3
Pec Dec 70x13
Pushups: Toes on Ball 16, Toes on ground 5

Saturday
BB Curls 160x9, x2, x1
DB Curls 70x5, x2, x1, drop 50x3
DB Kickbacks 20x10, x10, x10

The elbows are acting up again, so I'm gonna take it easy on them for a bit.

[JD_Johannes]

Monday
AM Sprints
PM Shoulders
Leaning Side Laterals 45x4, x3, x2
Leverage Shoulder Press 110x13, x5, x2, drop 90x3
Cable Upright 90x16, x12

Tuesday
AM Light Sprints
PM Legs
Hack Squat Type Thing 90x20, x12
Leg Curls 75x15, x8
Seated Calves 45x23, x14
Abs

Wednesday
PM Back
Wide Lat Pulls Front 300x3, x1.5, x1, drop 225x5
Leverage Rows 210x8, x3, x2
Rear Delts 80x16, x6
Leverage Shrugs 100x15, x11
Knuckle Dragger Deads 155x7, x5

FWIW I weighed 214 this morning.

The "Leverage" lifts are a machine. Leverage is the brand name. Kind of a poor man's Hammer. The Knuckle Dragger dead lifts are done on a platform and I go all the way down until my knuckles hit the platform or, sometimes my toes.

Today is a day totally off. Back at it on Friday.

[JD_Johannes]

Friday
AM Sprints
PM Weights
Flat Barbell Bench 335x6, x3 (down two reps)
Leverage Machine Incline 110x15, x5, x2
Pec Fly 80x11
(No rest then,)
Pushups Toes on Ball x17, floor x4

Saturday the XO and I spent the day in the City, but I did a quick workout when we got home, some DB curls and few kickbacks

Monday
AM Sprints
PM Weights
Leaning Side Laterals 45x8.5, x3, x2
Leverage Machine Shoulder Press 120x5, x7 x1, drop 100x4
Cable Upright Row 100x16, x12, x7

Tuesday
AM Sprints
PM I'll goof off with a few leg exercises

I've cut my carbs back a bit more and today weighed 215.2 Lbs. I'll start posting my millimeters of fat thickness of my lower oblique/abdominal, the illiac abdominal.

[JD_Johannes]

Lat Pulldowns 300x4, x1, x1 drop 225x5
Leverage Rows 210x6, x2, x2 (Done, moving on to another exercise)
Rear Delts 80x20, x6
Leverage Shrugs 125x13, x9
Knuckle Dragger Deads 185x5, x4

Thursday is a day off, Friday chest