Training Log Archive: nlewiswalls

Morning workout in the hotel fitness center in Atlanta:

20-20-20 DB bench press @ 50 lbs. (each side)
Supersetted with
30-30-30 four count flutter kicks

8-8-8 machine seated bench @ 170 lbs.
Supersetted with
10-10-10 machine curls @ 90 lbs.

10-10-12 DB incline bench @ 50 lbs. (each side)
Supersetted with
6-6-6 machine curls @ 110 lbs.

15-15-15 incline cable flyes @ 27.5, 30, 32.5 lbs. (each side)
Supersetted with
12-10-8 hammer DB curls @ 30, 35, 40 lbs. (each side)

Back/triceps day @ the Smith Gym when I got back from Atlanta:

Barbell row
45 lbs. x 5 x 2
135 lbs. x 12 x 3 (work sets)
185 lbs. x 6 x 3 (work sets)
Supersetted with
15-15-15 dips @ BW
12-12-12 SA kettlebell overhead press @ 25 lbs. (each side)

CG mid-row
120 lbs. x 5 x 1
145 lbs. x 5 x 4 (work sets)

6-6-6 lat pull-down @ 180 lbs.
Supersetted with
8-8-8 V-bar triceps cable ext. @ 65 lbs.

8-8-8 SA DB row @ 85 lbs. (each side)

12-12-12 machine mid-row @ 120 lbs.
Supersetted with
12-12 SA cable triceps ext. @ 30 lbs. (each side)

1 x drop set of triceps cable rope ext. from 50 to 20 lbs. (by 10)

Warm-up formation run from Taylor field down to the base of cardiac hill prior to our main release run workout

Main workout for PT today -- 4 mile release run near the airfield...pretty smoked from land nav, but I started slow and sped up at the end.

Mile splits:

1: 6:40
2: 6:49
3: 6:29
4: 6:22

Cool-down formation run back to Taylor...slower pace and still had fall outs

Leg/Shoulders day @ the Murphy Gym:

Squat
45 lbs. x 5 x 2
95 lbs. x 5 x 2
135 lbs. x 5 x 2
185 lbs. x 8 x 8 (work sets)
Supersetted with
Standing barbell shoulder press
45 lbs. x 5 x 2
95 lbs. x 5 x 2
115 lbs. x 5 x 2
125 lbs. x 4 x 3 (work sets)
95 lbs. x 10 x 3 (work sets)

Front squat
45 lbs. x 5 x 2
95 lbs. x 10 x 2 (work sets)
115 lbs. x 8 x 2 (work sets)
135 lbs. x 6 x 2 (work sets)
Supersetted with
8-8-8-8 SA standing barbell shoulder press @ 45 lbs. (each side)

Worked on some standing box jumps for height and distance

Last day of IBOLC LN -- the graded course at India LN site...standards were 5 of 7 points in 5 hours (0430 to 0930)...got 7 out of 7 points in 3 hours, 35 minutes...first time go, so I don't have to retest on Saturday...good thing, my girlfriend would kill me since she is driving down for the first time this weekend.

I made adjustments from yesterdays mistakes and used a combination of orienteering skills like terrain association and other stuff, like dead reckoning from anywhere up to 500m out due to the course and night sections being pretty unforgiving at the new India site (the first IBOLC company to use India 6 weeks ago had 110 out of 170 people fail the first time).

Got back in from the field in the early afternoon, so I lifted chest/biceps day @ the Smith Gym:

Bench press
45 lbs. x 5 x 2
95 lbs. x 5 x 2
135 lbs. x 5 x 1
175 lbs. x 5 x 1
210 lbs. x 3 x 4 (work sets -- failed on the last)
Supersetted with
10-10-9-9 EZ bar curls @ 70, 70, 80, 80 lbs.

7-7-6-6 incline DB press @ 70, 70, 75, 75 lbs. (each side)
Supersetted with
10-10-9-8 machine preacher curls @ 80, 80, 85, 90 lbs.

Decline bench press
45 lbs. x 5 x 2
95 lbs. x 5 x 2
135 lbs. x 5 x 2
185 lbs. x 6 x 2 (work sets -- did an extra negative on each set)
195 lbs. x 4 x 2 (work sets -- did an extra negative on each set)
Supersetted with
10-10-10-10 reverse DB curls @ 30 lbs. (each side)

13-13 DB flyes @ 45 lbs. (each side)
Supersetted with
10-10 SA DB concentration curls @ 30 lbs. (each side)

2 x 45 sec. static DB press holds (low position/stretching)

First full day at India LN site; did another practice night to day course from 0430 to 0830 as a buddy team, got 3/5 points in 3 hours, 20 minutes (4 hour time limite)...we bailed on 1 of the 5 points, and found 4, but I guess one of those was wrong due to our score...stayed out in the field.

Again at Yankee LN site; did a night to day course from 0430 to 0830 as a buddy team, got 7/7 points in 3.5 hours (4 hour limit)...at about 1300, we went out for a buddy team dead reckoning course and got all four points just a little over an hour...roughly 2.7/2.8 km total straight line movement completely dead reckoning...bussed over to India LN site (brand new) and stayed out in the field.

Headed out to Yankee LN site for squad terrain walk (~4 points in ~3 hours) and then spent the night out in the field.

Actually not bad for a group PT...after a RAW program type active warm-up (I led this and it actually ran more of the warm-up that we started doing with the O-team this past winter, but I told them it was from the RAW program sort of), ran from Taylor Field to Doughboy Stadium and then did 3 circuits at own pace of the stadium stairs (every stair up and down)...after each half of the stadium, we alternated between 50 push-ups and 50 sit-ups...the stadiums took roughly 20-25 minutes for me, and after everyone else finished, we ran back to Taylor field and did some pull-ups.