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1120- 2 min push ups=46. 3 min rest 2 min full sit ups=43. 5 min walk (800m, with goal of 4 min)x2. Rest 2 min before second set. 5 min bike 10 min elliptical 1 min jacob's ladder. 5 min walk Stretches. Mixed some running of day 12 with the elliptical of day 13. Half and half, then some more...

120 push ups=15,14,15,16,15,15,15,15 100 sit ups=34,33,33 1125- 5 min walk 3 mile ASAP=24 min, 8 sec. 5 min walk Stretches. Drank a Reign energy drink to see if there was any improvement. Don't really think it helped, so I won't try this during the pt test. Last 2 days were run outside. I...

1550- 105 pushups and 100+ situps in as few sets as possible - no rest PU:24,16, 10, 10, 7, 7, 6, 5, 5, 8, 7 SU or crunches:30,10, 30, 30, 20, 20, 15, 10, 10 5 min walk Repeat 4 times Run 400m run @ full speed(under 90 sec goal) then rest 2 minutes Times=83 , 91, 108, 100 Run 2 mile run...

0640- 5 min walk 1.5 mile run warmup at 10 min pace Repeat 5 times 400m run(under 2 min) squats or leg press - 20 lunges - 10/leg 5 min walk Stretches Cable rows Do 100 pushups and 100 situps total throughout the day PU:15, 15, 15, 15, 14, 13, 13 SU:34, 33, 33

This week's recap:(1.5 mile run+4 x 400m at 2:00 pace treadmill)+(Treadmill 400m+1.5 mile under 12)+(Treadmill 2 x 1.5 mile runs under 12)+(10 min jog+5 x400m at 2:00 treadmill)+(5 min jog+Outside track run 400m,800m,1200m, 1 mile run, 2 min goal pace for each)=Total mileage is 12.5 miles. The...

1550-Repeat 4 times Max Pushups Pace Situps 15-20 in 30 seconds 5 min walk Warmup Jog 5:00 Met goal pace(under 2 min) for all sets. 400m at goal pace 800m at goal pace 1200m at goal pace 1 mile at goal pace stretch / rest 2 min in between each set... 5 min bike 5 min elliptical Cable rows...

1720- 5 min walk 10 min Warm-up jog at 6 0 Repeat 5 times 400m run at goal pace(8 min mile) squats - 20 Lunges - 10/leg 5 min walk Stretches Do 100 pushups and 100 situps total throughout the day PU: 13, 15, 15, 15, 16, 13, 13 SU:34, 33, 33 felt better today

0640- Repeat 3 times Max pushups Pace Situps 15-20 in 30 seconds 5 min walk Repeat 2 times 1.5 mile at close to goal pace(12 min) rest 10 minutes in between 5 min walk Stretches body still hurts but not as much of the yesterday.

0645-5 min walk Run 400m in 90 sec rest 5:00 / stretch. Run 1.5 mile run timed(Less than 12 min) 5 min walk Do 100 pushups and 100 situps total throughout the day PU:13, 13, 14, 13, 13, 14, 10, 10 SU or flutter kicks: 35, 25, 25, 15 My legs hurt from yesterday and my chest hurts. Push-ups...

0630- Repeat 4 times Pushups max reps 1 min Situps - 15-20 reps in 30 seconds 1 min 30 sec rest between sets Cable rows 5 min walk 1.5 mile warmup jog(15 min) (400m run at 7.5 pace squats - 20 lunges - 10/leg situps - 20 in 30 seconds) x4 5 min walk Full stretches Not looking forward to...

Another week in the bag. Recap: (2 mile tempo)+(2.65 mile easy)+(2 mile sprints)+(2.65 mile easy)+(6 mile broken)=15.3 miles. The next 2 weeks will be peaking for the pt test at the end of the month. As such, I will be doing parts of Stew Smith's 15 days to PFT plan listed below. With the...

0805- (5 min walk, 36 min) x2 5 min walk Stretches Cable rows 20 push ups Last cheat day until the test. Will write the upcoming 2 weeks plan tomorrow.

Push ups-18, 20, 18, 19, 19, 18, 17, 20, 19, 17 1705- 5 min walk 26.5 min run at 6.0 8.5 min elliptical 5 min walk Leg stretches Cable rows

0645- 5 min walk (60 sec sprint at 10.0, 120 sec rest) x12 Squats Leg press Calf raises 5 min walk Stretches V-ups Crunches Flutter kicks 30 sec plank

Push ups-16, 18, 18, 15, 16, 18, 17, 17, 15 0640- 5 min walk 26.5 min run at 6.0 Elliptical, 11.5 min 5 min walk Stretches

0630- 5 min walk (3:45 at 8 mph, 1:15 rest) x4 5 min walk Sretches Leg raises V-ups In and outs Crunches Planks, 45 sec Push up planks, 45 sec Hip thrusts Supermen Weight is 136.0 at 0715

This week's recap (1.75 mile sprints)+(2.65m easy)+(2 mile tempo)+(2.65m easy)+(5.5 mile broken long)=14.55 miles 3 days of push ups, 3 days of core, 1 day of legs. Week was good with workouts. Feel good running and getting back into push ups and core work. This coming week will be more of...

Push ups-10, 12, 15, 11, 14, 14, 13, 14, 11, 13 1415- (5 min walk, 22 min jog at 5.0-5.3) x3 5 min walk Cable rows Leg stretches

0700-5 min walk 26.5 min run(2.65 miles) 8.5 min elliptical 5 min walk Stretches Crunches V-ups Flutter kicks Regular plank Push up plank Hard style plank Hip thrusts Supermen

Push ups: 10, 12, 12, 10, 10, 11, 10