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2 mile run in 16:13 this morning which is really fast for me. Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 4 Hammer Incline: 135, 185, 225 x 10, 285 x 3 Pec Deck: 85, 115, 130 x 10 Tricep Extensions: 65, 95, 125 x 10

Three/2 mile runs this week. Did jits 6 days in a row so it ate into my mileage but I'm okay with it. Copied 9/25s workout today and felt incredible. Box Squats: 135, 185, 205 x 10, 225, 245, 275 x 5 Barbell Lunges: 65, 95, 125, 135 x 10 (5 per leg) Hamstring Curls: 65, 80, 95 x 10 Leg...

Rough weekend hanging out with some classmates out of town. Too much booze. Two miles this am in 17:20 then a quick press workout. Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 3. -Pathetic, I've been benching 245 x 5 easily for years. Pec Dec: 85, 90, 105 x 10 Finally got allowed off base...

3 miles in 26 flat yesterday. Trending in the right direction. Today was: Box Squats: 135, 185, 205 x 10, 225, 245, 275, 295 x 5 Barbell Lunges: 65, 95, 125, 135 x 10 (5 per leg) Hamstring Curls: 65, 80, 95 x 10 Leg Extensions: 100, 130, 160 x 10

Thanks! I definitely still suck, but it was an awesome experience!

2 miles yesterday at 0500 in 16:47 which is pretty fast for me. Today was Press Day Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 4, 275 x 3 Hammer Incline: 135, 185 x 10, 225 x 8, 275 x 5 Triceps Extensions: 65, 95, 125 x 10 2 miles in 18:07 which is gross.

3 miles after class today in 27:39 (9:17 pace). Been a long week and I still feel okay about that slow ass run.

2 miles yesterday at 0500 in 17:15. OHP today. 95, 115, 135, 155 x 5, 185 x 1.5 Failed on the second. Upright Rows: 3 x 8

5k yesterday for 9/11 in 27:37. Pathetic. Today: Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 4 Hammer Decline: 135, 185, 225, 275 x 10, 315 x 5 Pec Dec: 100, 130, 160 x 10 Tricep Extensions: 65, 95, 125 x 10 500m/1 min rest on the rower x 5. Finished with a 1:52.5 average. Shooting for...

Still can't left due to my back. 3 miles in 27:04. Not great.

Three miles today in 28:34. Not anywhere near where I wanted but better than nothing. Forgot to log that I did a 20 minute row on Friday to set a baseline when I can't run. 4514 meters is the number to beat. Should be easily attainable.

Had another flare up of my back last Sunday doing rows with just 155. Really disappointing as it cost me an entire week of training. It's still pretty fucked but I ran yesterday/today and did a chest day today. Doubt I'll be able to do more than just a BS curls for the girls workout this week...

2 mile run this AM in 18:19. Shitshow in the gym here today. Couldn't find a squat rack for the life of me. Did forward hack squats: 135, 185, 225, 275, 315 x 10 Leg Press: 200, 290, 380 x 10 Leg Extensions: 3 x 10 500m sprint/1 minute off x 5 on the Concept 2. Average pace of 1:49.2. That was...

Two miles in 18:30 this AM. Bench: 135 x 12, 185 x 10, 205 x 8, 225 x 6, 245 x 4 OHP: 95, 115, 135 x 5, 155 x 2 100 situps. 3/1 minute planks. 10 rounds of 30 on/30 off on the Assault Bike.

Haven't posted in a while. Been here at my new academy for a month and it was chaos before that. Today was good, have to switch to straight bar deads since I got here since I haven't seen a trap bar anywhere so I'm going very slowly with these. Deads: 135, 185, 205, 225, 245, 275 x 5 Barbell...

I used to hook up with her stunt double from one of the Captain America movies.

Got my black belt in BJJ on Saturday. That was a pretty tough session. Another hour of BJJ on Monday, nothing too crazy. Last night was a BRUTAL session. Today I snuck a quick lift in while on lunch at in-service training. Bench: 135, 185, 205, 225 x 5, 255 x 4 DB Incline: 70, 75, 85 x 8...

Today (6/9) Hack Squat: 135, 185, 225, 275 x 10 Squats: 135, 155, 185, 205, 225 x 5 Leg Curls: 80, 90 x 10, 100 x 8 Leg Extensions: 120, 140, 160 x 10 Inner Thigh Machine: 120, 140, 160 x 10 My squats actually went really well and felt smooth. Also did an hour of BJJ today.

Tuesday (6/8) Barbell Rows: 95, 135, 155, 175 x 5 DB Rows: 80, 90, 100, 105 x 5 Outer/Inner Lat Pulldowns 60, 70, 80 x 10 500 m row/1 min rest x 5. 4 sets under 2 minutes.

Crazy busy with the new job and we just sold our house. Back to lifting and logging this week. Also started TRT on 5/25 and really starting to feel the effects. Monday (6/7): Bench: 135, 185, 205, 225, 245 x 5 Incline DB: 70, 80 x 8, 90 x 6 Pec Fly: 90, 130, 170, 210 x 10 Tricep Extension: 60...