starting over again.

[Jdizzlean]

Hammer Curls
25x10
30x10
35/30x 4/6

DB Rows
25x10
40x10
40x10

Floor Press
35x10
40x10
45x9

EZ bar curls
55x10
60x10
65x7

Skullcrushers to press
45x12
50x10
55x10

Dead hang
1x15
Pinch press 2x10x45 secs


DB Shrug
35x15
45x15
55x12

[Jdizzlean]

two circuits today, both 40 on, 20 off
first one 4 rotations

sledgehammer on ye old tire
medicine ball slam
battle ropes
body pulls
35/45# KB swings


2nd one, core/abs
1 rotation

leg raises w/ partner (partner stands at your head, you hold his legs, and raise legs up, he pushes them to one side or the other)
sit ups/mountain climbers (one does the sit ups, the other holds feet and does mtn climbers)
sit ups w/ medicine ball throw
1 min plank
1 min starfish
1 min kickups into flutter kicks
1 min i don't even know what he called it, (high plank/dog position, then rotate down to the left and right, almost touching hips to the ground and back )up

[Jdizzlean]

today was fun

first set, 10 down to 1 rep

30# sandbags

clean
press
jump over

1x 60 yards walking lunges

2nd set, 20# medicine ball, 10 down to 1 rep

slam
pushups, although i had to switch to off knees, i still struggle w/ these, stupid trex arms
situps w/ medicine ball

1x 60 yards bear crawl

3rd set, cardio 6x 20 on, 10 off

bike
rowing machine
jumping jacks
step ups

[Jdizzlean]

Minor foot injury kept me out the past week. that combined w/ my functional group cancelling due to work stuff made for the week.

back at it today w/ arms


DB Rows
35x10
40x10
45x10

Floor Press
35x10
40x10
45x6

EZ Bar Curls
55x10
60x10
65x10

Skullcrusher to Press
45x10
50x10
55x9

Dip Assists
90x10
90x10
105x7

T Bar Rows
105x15
120x15
135x10 New PR


DB Push Press
25x 15ea

[Jdizzlean]

start the academy next monday, so this will be my last workout til then.

arms again

DB Rows
40x10
45x10
50x10 NEw PR

Dip Assits
90x10
90x10
105x10

Floor Press
35x10
40x10
45x10

T Bar Rows
115x12
125x10
135x10

Skullcrusher to Press
45x10
50x8/2
55x5/1

EZ Bar Curls
55x10
60x10
65x10

Tricep Pressdown burnout
60 seconds
80x45

[Jdizzlean]

week one of the academy down, 21 to go.

not a whole lot of structured workouts, but lots of group punishment sessions of various kinds. lots of running, pushups, 4 count flutterkicks and some other things. My abs/calves have been on fire since day 1, should go away or at least diminish the more this goes on.

we re-did the fitness battery in a brisk 40 degree day, as a baseline to see where everyone was at.

I was able to do the Obstacle Course in 1:47, but still can't get over the damn wall.

Did 6 pushups, which is 1 more than previously
did 15 situps, 5 less than previously
did the mile and a half in 19:57
did 18.5" on the sit and reach.


going to the gym for some work out time in the morning.

[Jdizzlean]

Squats
170x10
180x10
190x10
200x6

DB Rows
40x10
45x10
50x10
55x10 NEW PR

Deadlifts
170x8
180x8
190x5
200x5

Floor Press
35x10
40x10
45x10
50x10 NEW PR

Landmine Twists
65x10
75x10
85x10

Skullcrusher to Press
45x10
55x10
65x9 NEW PR

Leg Curls
105x10
120x10
150x20 New PR

TBar Rows
115x10
125x8
135x6

Body Pulls
RP 7/6/5/4/3/2/1

owe.

[Jdizzlean]

amrap today, 15 mins first set

20# sandbags

10 squats
8 bent over rows
6 shoulder to shoulder
4 high toss
2 burpees
bear crawl down
jog back

6 or 7 sets i think


2nd set, 20# med ball

10 straight throw
5 left rotational
5 right rotational
5 right arm straight throw
5 left arm " " "
10 high toss
10 slams

hop squat circle
1 right
2 left
3 right
4 left
then a bunch of no

flipped a tire for about 50 yards
and then ran 1/4 mile

[Jdizzlean]

amrap circuit, 15 mins, 5 reps each

35# sandbag clean and press
pushups, hands up each rep
20# medicine ball slam
box step ups

7 circuits

then a mile and half run

[Jdizzlean]

ran a 5k this week, horrible time of 50 minutes.

otherwise it was mostly short runs.

I have a new hatred for bring sally up
https://www.youtube.com/watch?v=_gPDULwKOkY

one of the instructors likes to punish up w/ this song first half is pushups, 2nd half squats, swaying side to side on the chorus...

workout today saw some more improvement!

db rows
40x10
45x10
50x10
55x10

landmine twist
65x10
75x10
85x10
85x10

floor press
40x
45x10
50x7/3
55x6/nope new PR

T Bar Rows
115x10
125x10
135x6/3/1

Leg Curls
135x12
150x12
165x12
180x12 New PR

Skullcrusher to press
45x10
55x10
65x7

Dip Assists
90x10
105x10
120x8 New PR

OHP, my old enemy
45x10
45x10
45x5

then a mile and a quarter on the treadmill in 19:40 w/o stopping!

[Jdizzlean]

let's see, last saturday i ran 2.9 miles on the treadmill in 42 mins

thurs this week we did A LOT of pushups, over 100 easy in sets of 10

today:

db rows
40x10
45x10
50x10
55x10

OHP
45x12
45x12
45x12
50x10 55x10

finally some ****ing progress on those@!

floor press
40x10
45x10
50x10
55x3

lat pulldowns
80x12
90x12
100x10

Skullcrusher to Press
45x10
55x10
65x5

plank
30 count
25 count
25 count

dip assists
105x12
105x12
120x9

Dead Hang / Superman
20/20
20/27
15/30

Pushups x10 2 sets
incline pushups x10 2 sets

1 mile of HiiT on the elliptical 13:15

[Jdizzlean]

it's been a minute.

graduated top of my class from the academy, out of FTO now. work continues to kick my ass physically, but it's a lot better than it would've been otherwise.

doing circuit training 1-2 days a week after work, hit the gym 1-2x a week on top of that. still recovering from an injury from feb of this year, seems to be going ok, but it prevents me from doing a lot of things like squats/deadlifts for the time being.

down to about 280#, lost an equal amount of fat, and gained muscle during the academy. managed to run 8.8 miles in 1:52:21, not bad considering.

otherwise my initial/final pt numbers

obstacle course: 1:47, 1:27
cadence pushups: 5, 15
sit ups: 21, 31
1.5 mile run: 19:57, 16:21
sit and reach: 17, 21

[Jdizzlean]

1 mile run:
14:02

10 to 1 reps
high knees
push ups
jumping jacks
crunches/leg raises
squats