I am a 30 y/o career Soldier. I've spent 90% of my time in operational light units, so my body has a few injuries as a result of my time in those units, and my own misguided attempts at improving everything at once. I gave TBII and Conditioning both a read, and I have a fairly good idea for how I am going to approach fitness in the next year. I am starting this training log as a way to track progress and incorporate feedback into my training program.
The focus of my training is to build Endurance, Strength-Endurance, and Maximal Strength for the first cycle. I am doing BB then I will transition into a Fighter (Bangkok)/Green Protocol. After that I will reassess where I am, and re-attack my goals from there. For this cycle as I transition out of BB, I will re-test my 1RMs, and use TMs for designing my program.
Here is where I am starting from:
Push Ups: 77
Sit Ups: 73
2mi Run: 14:48
SQ (TM):155lbs
BP (TM):145lbs
OHP(TM): 85lbs
Here are my initial goals:
PU: 87
SU: 83
2 Mi Run: 14:00
SQ (TM):175
BP(TM): 155
OHP(TM): 105lbs
I use TMs as my goals as I want to be able to move weight more than once, and I know with a 90% 1RM training max that I will be able to do that.
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Day 1(BB) (yesterday)
SE Cluster is the following:
PU
BSSQ
SU
RDL
Renegade Rows
SE 3x20
I rested about 30-60seconds between exercises, next time I will set a specific rest period (1 min)
The BSSQ was a little awkward, but it made my focus on how the knee was tracking and how I was placing my hips back. I made a note to review Renegade Rows form as I found myself twisting initially, which is not a part of the exercise.
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Day 2 (today)
Ex30M (Run)
I ran on the track with a heart rate monitor keeping my HR between 120-150. It was super frustrating because I kept wanting to go faster, but I realize when I do that that I won't get the desired physiological effect (hypertrophy of the left ventricle). Overall it was a nice leisurely jog.
ARLOG2017's Training Log
ARLOG2017's Training Log
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Day 3
30M run. I found a perimeter trail around our post and started to run it. Sorta lost track of time and ran an extra 10 min. I had to walk 3 times to bring my HR back into the right range. Definitely requires a bit of discipline to maintain an easy pace when I'm used to going balls to the wall.
30M run. I found a perimeter trail around our post and started to run it. Sorta lost track of time and ran an extra 10 min. I had to walk 3 times to bring my HR back into the right range. Definitely requires a bit of discipline to maintain an easy pace when I'm used to going balls to the wall.
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Day 4
Having a few issues adjusting to the time change... SE pushed to Monday Morning
Having a few issues adjusting to the time change... SE pushed to Monday Morning
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Had some technical difficulties last week and my update didn't post.
Day 5 - Completed 2x20 SE. I was feeling good with my renegade rows, so I upped the weight to 20lbs instead of 15lbs.
Day 6 - I ran for 36 min keeping my HR between 120-154. I only covered 3 mi. sort of disappointing, but I have to keep reminding myself distance isn't the point of these runs.
Day 7- Rest day
Yesterday (Week 2 day 1)
3x30 SE with 30lb KB RDL and 15lbs Renegade Rows
Round 1, no rest between exercises, 2 min rest at the end of the circuit
Round 2, 30 sec rest between exercises. I noticed that the BSSQ were a bit awkward, so I focused on using my quads, keeping my knee behind my toes as if I was doing squats and it turned into a one legged lunge. The form for RDLs are still a little awkward. I imagine pushing my butt out horizontally as far as it will go while maintaining a relatively straight back. I have to be careful not to turn it into a squat.
Round 3, Approaching muscle failure have to take a break during the sets for the Bicycle sit ups, and renegade rows.
Good workout at the end of the day.
Day 5 - Completed 2x20 SE. I was feeling good with my renegade rows, so I upped the weight to 20lbs instead of 15lbs.
Day 6 - I ran for 36 min keeping my HR between 120-154. I only covered 3 mi. sort of disappointing, but I have to keep reminding myself distance isn't the point of these runs.
Day 7- Rest day
Yesterday (Week 2 day 1)
3x30 SE with 30lb KB RDL and 15lbs Renegade Rows
Round 1, no rest between exercises, 2 min rest at the end of the circuit
Round 2, 30 sec rest between exercises. I noticed that the BSSQ were a bit awkward, so I focused on using my quads, keeping my knee behind my toes as if I was doing squats and it turned into a one legged lunge. The form for RDLs are still a little awkward. I imagine pushing my butt out horizontally as far as it will go while maintaining a relatively straight back. I have to be careful not to turn it into a squat.
Round 3, Approaching muscle failure have to take a break during the sets for the Bicycle sit ups, and renegade rows.
Good workout at the end of the day.
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Today was an Ex40M. I decided to take a good stroll and made it 45min. and covered 3.7 mi. Max HR was 165 and average was floating around 155. I could still carry on a conversation, so it wasn't too bad a pace. Thinking I'll do another evening run tomorrow night so I can give my legs a bit longer rest between exercises. Also I've been getting more walking in as I have to walk from the dorms to the office, and the office to lunch 
It's the small things in life that bring me joy.
It's the small things in life that bring me joy.First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Yesterday I ran another E x 40M. Actual time was 42 min and I covered 3.5 miles. Average HR was 150 and the max was 160. So overall I'm starting to see my heart rate stabilize as I go for the slow easy runs. I'm looking forward to picking up the pace.
Today is a 2x30 SE cluster. Last session I hit muscle failure. Just have to keep reminding myself to give about 30-90 seconds between exercises as the volume increases.
Today is a 2x30 SE cluster. Last session I hit muscle failure. Just have to keep reminding myself to give about 30-90 seconds between exercises as the volume increases.
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Completed SE 2x 30 with 30 sec rests between Bicycle Crunches and RDLs. Overall not bad. I am still learning the RDL form. Keep catching myself trying to squat.
Tomorrow is a rest day.
Tuesday I am giving am doing a 5K in lieu of the standard E x 45-120.
I'm really liking this program so far. The SEs are a bit challenging, but not impossible.
Tomorrow is a rest day.
Tuesday I am giving am doing a 5K in lieu of the standard E x 45-120.
I'm really liking this program so far. The SEs are a bit challenging, but not impossible.
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Like all good army stories, so what had happen was... Tuesday evening I realized I wouldn't hit the time requirement for the daily run as I run a 5k in less than 30 min. Solution, run two miles before the 5k then you'll be close to your 45-120M goal, and that is exactly what I did. Ran a slow 2 miles at a 10 min mile pace, and then ran a little faster 5k and got in at 29:00.
Wednesday was a rest day.
Today I did SE 3x40. It was a good workout, I pushed myself pretty hard and limited the rests between exercises to no more than 1 min and a 2 min rest between circuits. Of all the exercises, the BSSQs and Bicycle Crunches were the most difficult with having to stop multiple times to finish the required reps.
Tomorrow I have a Ex 50 min. I have a good route that I think will keep me busy and my HR in the acceptable range.
*Side note* the BSSQ and the RDLs have really helped strengthen my legs and I am starting to see them track naturally the right way for squats. I think the combination was a good pick.
Wednesday was a rest day.
Today I did SE 3x40. It was a good workout, I pushed myself pretty hard and limited the rests between exercises to no more than 1 min and a 2 min rest between circuits. Of all the exercises, the BSSQs and Bicycle Crunches were the most difficult with having to stop multiple times to finish the required reps.
Tomorrow I have a Ex 50 min. I have a good route that I think will keep me busy and my HR in the acceptable range.
*Side note* the BSSQ and the RDLs have really helped strengthen my legs and I am starting to see them track naturally the right way for squats. I think the combination was a good pick.
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus
Re: ARLOG2017's Training Log
Hey all sorry its been a bit since I updated my TL.
Here is the fast rundown:
Friday:-4.4 miles in 51 min
Saturday: -Rest day
Sunday: 5 miles in 53 min
Monday: SE 2x40
Tuesday: Ex 60-120M, Let's face it. I got a bit froggy and decided to see how far I could run without stopping. I made it 7.1 miles until my legs started to hurt with every step. Still a pretty good achievement as the last time I ran that far was 2 years ago!
Wednesday: Rest day.
Week 4 BB
Thursday (Today): SE 1x50. I completed the circuit with no more than 40s between exercises. I also did a lot more reps without resting, so I am starting to see some progress!
Friday I have a Ex60 min. I will probably go for a super long gravel run around the parameter of my home away from home!
Here is the fast rundown:
Friday:-4.4 miles in 51 min
Saturday: -Rest day
Sunday: 5 miles in 53 min
Monday: SE 2x40
Tuesday: Ex 60-120M, Let's face it. I got a bit froggy and decided to see how far I could run without stopping. I made it 7.1 miles until my legs started to hurt with every step. Still a pretty good achievement as the last time I ran that far was 2 years ago!
Wednesday: Rest day.
Week 4 BB
Thursday (Today): SE 1x50. I completed the circuit with no more than 40s between exercises. I also did a lot more reps without resting, so I am starting to see some progress!
Friday I have a Ex60 min. I will probably go for a super long gravel run around the parameter of my home away from home!
First say to yourself what you would be; and then do what you have to do.”
― Epictetus
― Epictetus