SOCNET

Go Back   SOCNET: The Special Operations Community Network > General Topics > Fitness

Reply
 
Thread Tools Display Modes
  #1121  
Old 6 October 2011, 18:29
jtk317's Avatar
jtk317 jtk317 is offline
Migratory Coconut
 
Join Date: May 2011
Location: Pennsylvania
Posts: 2,878
Started the 50 pullups workout (same style as 100 pushups type programs).
Pretest was pitiful. Day 1 was good. Hoping for improvement over the next 7 weeks.

Tabata sprints after work tonight.
__________________
"Do you deny the accuracy of the meter!? "
-Johan

"I may go to hell for it, but recess will be legendary!"- Longrifle
Reply With Quote
  #1122  
Old 7 October 2011, 14:55
jtk317's Avatar
jtk317 jtk317 is offline
Migratory Coconut
 
Join Date: May 2011
Location: Pennsylvania
Posts: 2,878
Ended up just doing a straight run after work last night, alot of traffic on my usual route so didn't want to try something new. This morning:Day 2 of pullups workout, arguing with lawnmower, and 1 mile warmup 8x20sec spring, 10sec jog for tabatas (covered about 2/3 of a mile), 1 mile cooldown.

Fitdeck abs tonight.
__________________
"Do you deny the accuracy of the meter!? "
-Johan

"I may go to hell for it, but recess will be legendary!"- Longrifle
Reply With Quote
  #1123  
Old 7 October 2011, 20:42
CAP MARINE's Avatar
CAP MARINE CAP MARINE is offline
0311/8651
 
Join Date: Mar 2001
Location: oklahoma
Posts: 3,846
DB workout and triceps
__________________
Guy "Landmine” Melton
Deputy Sheriff(Ret)
Hold my beer...George Washington
Reply With Quote
  #1124  
Old 8 October 2011, 16:01
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Day before yesterday; Week 5 for 100 Pushups/200 Situps/200 Squats -- 3rd column, 2nd Day.

Yesterday; 20 min Stationary Bike, 10 min Treadmill (run)

Today; Week 5 for 100 Pushups/200 Situps/200 Squats -- 3rd column, 3rd Day and for shits and grins, 15 min Treadmill, max elevation and max speed without actually running -- harder than I thought it would be....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #1125  
Old 8 October 2011, 20:22
CAP MARINE's Avatar
CAP MARINE CAP MARINE is offline
0311/8651
 
Join Date: Mar 2001
Location: oklahoma
Posts: 3,846
staircase machine-35 total minutes
__________________
Guy "Landmine” Melton
Deputy Sheriff(Ret)
Hold my beer...George Washington
Reply With Quote
  #1126  
Old 9 October 2011, 16:17
Slinger17516's Avatar
Slinger17516 Slinger17516 is offline
Confirmed User
 
Join Date: Oct 2010
Location: Conus
Posts: 394
Static Ring day and 1.5 mile run
__________________
"It often requires more courage to dare to do right than to fear to do wrong."

Abraham Lincoln
Reply With Quote
  #1127  
Old 9 October 2011, 18:55
Dogwasher Dogwasher is offline
Confirmed User
 
Join Date: Jul 2009
Location: Texas
Posts: 644
PM: Walking laps around the ballpark. Set up a TRX during rain delays.

AM: Game cancelled. 2 mile run. 5:47 out, 5:33 back.
Reply With Quote
  #1128  
Old 9 October 2011, 20:42
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
15 min treadmill run, 15 min stationary bike, 15 min treadmill walk....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #1129  
Old 10 October 2011, 21:02
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Week 6 for 100 Pushups/200 Situps/200 Squats -- 3rd column....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #1130  
Old 11 October 2011, 15:09
Dogwasher Dogwasher is offline
Confirmed User
 
Join Date: Jul 2009
Location: Texas
Posts: 644
4 mile run: 7:24, 7:10, 6:41, 6:20.

Training for the 2012 LA Marathon has begun.
Reply With Quote
  #1131  
Old 11 October 2011, 15:28
CAP MARINE's Avatar
CAP MARINE CAP MARINE is offline
0311/8651
 
Join Date: Mar 2001
Location: oklahoma
Posts: 3,846
chest,legs,biceps
fitdeck cards-middle body
__________________
Guy "Landmine” Melton
Deputy Sheriff(Ret)
Hold my beer...George Washington
Reply With Quote
  #1132  
Old 11 October 2011, 15:29
CAP MARINE's Avatar
CAP MARINE CAP MARINE is offline
0311/8651
 
Join Date: Mar 2001
Location: oklahoma
Posts: 3,846
Dogwasher-probably said this before-i saw jim ryun run a sub-4min mile,kansas relays
__________________
Guy "Landmine” Melton
Deputy Sheriff(Ret)
Hold my beer...George Washington
Reply With Quote
  #1133  
Old 11 October 2011, 16:18
Doc P's Avatar
Doc P Doc P is offline
Fan ar an gcosán
 
Join Date: May 2004
Location: Virginia
Posts: 1,292
Trying the StrongLifts 5x5 to boost my strength, particularly back strength. I added some abs and cardio as well.

StrongLifts 5x5 Workout A (sets x reps):
Squat 5x5 @ 155lbs - I hardly ever do weighted squats and this was plenty.
Bench Press 5x5 @ 165lbs
30 crunches & 20 4-count flutter kicks
Barbell Rows 5x5 @ 95lbs
15 hanging knee raises (middle/right/left)
2 x 15 back raises on bench
00:20:00 walk on hill program (3.0 to 10.0 incline) [5 min. w/20lb kettlebells ea. hand - 5 min. w/o weight - 3 min. w/20lb kettlebells ea. hand - 2 min. w/o weight - 1 min. w/20lb kettlebells above head - 2 min. jog/run @ 8:00/mi pace w/weight - 1 min. w/20lb kettlebells above head - 1 min w/o weight - 5 min. cool down walk]
__________________
Inspect what you expect
Reply With Quote
  #1134  
Old 11 October 2011, 16:56
jtk317's Avatar
jtk317 jtk317 is offline
Migratory Coconut
 
Join Date: May 2011
Location: Pennsylvania
Posts: 2,878
Finished Week 1 of 50 pullups on Sunday. Starting Week 2 tomorrow. Today did 25 card fit deck workout (abs and upper body push). Either running or a 25 card lower body workout at speed after work.
__________________
"Do you deny the accuracy of the meter!? "
-Johan

"I may go to hell for it, but recess will be legendary!"- Longrifle
Reply With Quote
  #1135  
Old 11 October 2011, 17:46
Dogwasher Dogwasher is offline
Confirmed User
 
Join Date: Jul 2009
Location: Texas
Posts: 644
Quote:
Originally Posted by CAP MARINE View Post
Dogwasher-probably said this before-i saw jim ryun run a sub-4min mile,kansas relays
I've never seen a sub-4 live. Read a few books about it, but never seen one happen. Amazing. Like the professional male marathoners running sub-5's for 26.2 miles. Does not compute...
Reply With Quote
  #1136  
Old 11 October 2011, 18:14
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
11 min treadmill run, 11 min stationary bike, 11 min treadmill walk.

Tabata treadmill run, Tabata stationary bike, Tabata treadmill walk.

All treadmill runs this week at a min of 2 incline, all treadmill walks this week at a min of 15 incline....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #1137  
Old 12 October 2011, 09:45
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Week 6, Day 2 for 100 Pushups/200 Situps/200 Squats -- 3rd column....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #1138  
Old 12 October 2011, 14:36
Slinger17516's Avatar
Slinger17516 Slinger17516 is offline
Confirmed User
 
Join Date: Oct 2010
Location: Conus
Posts: 394
Rings:
-Warm up: various ground stretching, 15 second front hold, 15 second back hold X 3 sets

-Jumping muscle up into 5 second L-sit support, into frog stand, 3 bulgarian dips, reverse muscle up, 5 inverted pullups, dismount, 15 pushups X 4 rounds

-2 mile jog then a 3.5 mile walk with the hounds.
__________________
"It often requires more courage to dare to do right than to fear to do wrong."

Abraham Lincoln
Reply With Quote
  #1139  
Old 13 October 2011, 09:33
Doc P's Avatar
Doc P Doc P is offline
Fan ar an gcosán
 
Join Date: May 2004
Location: Virginia
Posts: 1,292
Yesterday

StrongLifts 5x5 Workout A (sets x reps):
Squat 5x5 @ 165lbs - legs still sore from Monday
Overhead Press 5x5 @ 65lbs - light to start, worked on form
Deadlift 5x5 @ 135lbs - light to start, worked on form
20 hanging knee raise rotations (start left, lift to middle, down to right, repeat the other way)
10 hanging straight leg raises (touch bar on squat rack, lower legs)
10 hanging leg raises & lowers (lift legs above bar, touch bar, lift & lower legs)
2 x 10 back raises on bench
00:25:00 walk on hill program w/6.0 to 15.0 incline for 12 minutes (holding 12lb medicine ball above head, straight arms front, above left shoulder, above right shoulder, behind back - rotate positions every 00:00:30) -> jog/run 1 mile @ 00:08:00/mile pace w/1.0 incline -> 00:05:00 walk/cooldown) ~ 325 calories burned
__________________
Inspect what you expect
Reply With Quote
  #1140  
Old 13 October 2011, 12:36
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
10 min treadmill run, 10 min stationary bike, 10 min treadmill walk....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
Reply

Thread Tools
Display Modes

Our new posting rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On



All times are GMT -4. The time now is 11:55.
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2020, vBulletin Solutions Inc.
Socnet.com All Rights Reserved
© SOCNET 1996-2020