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  #861  
Old 7 June 2011, 08:39
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5 minute walk/warmup
stretch
25 dips
12 x 30lbs dumbell military press
12 x 40lbs dumbell military press
40 crunches
15 x 10lb shoulder raises (front/side/back)
12 x 20lb kettlebell raises x 2 sets (done like kettlebell swing, but control the weight)
40 crunches (L/R)
12 x 25lb dumbell lateral raises
15 x 35lb bent over lateral raise
3 miles in 24:32
15 land swimmers
01:00 in leaning rest position
00:30 plank on elbows
stretch
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  #862  
Old 7 June 2011, 11:14
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AM: Yoga

PM: Weighted Muscle-Ups
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  #863  
Old 8 June 2011, 23:18
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am-5set bodywt workout-sucked at it too
pm-50min kickboxing-felt great
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  #864  
Old 8 June 2011, 23:54
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Experimenting with two-a-days.

AM: Plate Carrier/Rifle PT with Rope Climbs, Pull Ups, and Box Jumps

PM: Heavy Barbell Work & Weighted Sit Ups
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  #865  
Old 9 June 2011, 00:44
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Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
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4 rounds for time:

50 pushups/Run 800m/50 squats

30 min, 48 sec...
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  #866  
Old 9 June 2011, 09:40
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Wednesday

5:00 walk/warm-up/stretch
8 x 195lbs flat bench
20 x 135lb flat bench
12 x 2 sets of 135lb incline bench
12 x 75lb peck deck
12 x 90 lb peck deck
15 hanging knee ups
12 hanging knee ups L/R
10 x 50lb decline dumbell press
10 x 60lb decline dumbell press
12 x 25lb dumbell curl (each arm)
12 x 30lb hammer curls (each arm)
15 x 2 sets of 60lb straight bar curls
12 squats w/60lb straight bar on shoulders
12 lunges w/60lb straight bar on shoulders
10 push-ups
10/12/20 1' box jumps
15:00 on stationary bike "Fat Burn" @ 125bpm
1 mile in 06:45
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  #867  
Old 9 June 2011, 14:53
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5set bodywt workout
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  #868  
Old 9 June 2011, 16:14
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Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
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Quote:
Originally Posted by SOTB View Post
Run 5k. Relaxed day, no pushing. Still, a little pain on the left hip, and tightening of the right gut.

27 min, 18 sec....
Run 5k.

25 min, 25 sec.

It is fucking hot out there. 100 MF'ing degrees F (for FUCKING) at Reagan National (I ran across from it). All of my sweat evaporated, well at least I don't stink, well not a lot....
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  #869  
Old 10 June 2011, 00:44
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Push Jerks, Ring Push Ups, and Muscle Ups.
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  #870  
Old 11 June 2011, 15:44
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Farmer's Carry, Wheelbarrow of Sorrow @ 355lbs, and more Rope Climbs.

Grip and forearms are toast.
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  #871  
Old 11 June 2011, 19:31
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10miles stationary bike-sets of perfect SEAL pushups and perfect crunches-no pullups today.
in my 85-90deg garage
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  #872  
Old 12 June 2011, 19:21
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Overtime

Nap

Yoga

Standing over a hot smoker with a cold beverage.
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  #873  
Old 13 June 2011, 07:48
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MARSOC short card in 14:38
1 1/2 miles in 19:56 (1 mile on beach / .5 mile on road)

I forgot how hard it was to run on sand. It's quite humbling.
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  #874  
Old 13 June 2011, 16:00
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Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
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Quote:
Originally Posted by SOTB View Post
Legs were tight, so took it +/- easy.

Hotel stationary treadmill and bike.

Run 10 min: 189 cal
Bike 10 min: 106 cal
Run 10 min: 203 cal....
Again, light day.

Hotel stationary treadmill and bike.

Run 10 min: 208 cal
Bike 10 min: 135 cal
Run 10 min: 210 cal....
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  #875  
Old 13 June 2011, 21:36
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saturday-10miles on stationary bike;pushups,crunches--in 85-90deg garage
sunday-pullup routine at health club-103,small sets
monday-boxing workout
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  #876  
Old 14 June 2011, 08:43
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Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
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Quote:
Originally Posted by SOTB View Post
Two for Twenty (200 pushups/200 Air Squats).

18 min, 31 sec....
Two for Twenty (200 pushups/200 Air Squats).

15 min, 57 sec....
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  #877  
Old 14 June 2011, 12:47
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300m ocean swim
15 minute water tread
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  #878  
Old 14 June 2011, 14:07
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Everything but the kitchen sink.

Jump Rope, Pull Ups, KB Windmills, Box Jumps, Ring Dips, Rope Climb, & Farmer's Carry.
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  #879  
Old 14 June 2011, 21:23
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1k swim breaststroke
10 minute water tread

11 rounds of 30:30 (30 seconds sprint, 30 seconds walk)
5 minutes active rest
11 rounds of 30:30

50/40/30 pushups and situps

Pullup Ladders 1-6 x 3
3x8 seated rows
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  #880  
Old 16 June 2011, 11:56
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~ 5.25 miles w/35lb pack through Nags Head Woods hiking trails in 1:16:34.
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