Shifted Priorities log

[Grappleboxing]

0720-5 min walk
10 min run
20 min elliptical, 180 cal.

Squats: 40lb x10, 50lb x10
Calf raises: 45lb each arm, 30.

3 min walk

30 captain chair knee lifts.
Stretches.

GTG ab work on pull up bar at home.

 

[Grappleboxing]

1505-
OHp:45lb x5, 55pb x5, 65pb x5, 75pb x5

Rows:70lb x10, 75lb x8, 85lb x6, 90lb x4
Bench:bar x20
Chest press 100lb x10

Dips 4 x3
Shrugs 40lb each arm x30

Bicep curls 40lb x15
Triceps curls 30lb x15

Flyes

Stretches

 

[Grappleboxing]

1600-Water aerobics.

 

[Grappleboxing]

0715-
OHp:45LB X5, 55LB X5, 65PB X5, 75PB X5, 80lb x5

Rows-70lb x10, 75lb x9, 85lb x8, 90lb x7
Chest press-85lb x10, 100lb x10, 115pb x5

Dips 4x3
45pb shrugs x30

Bicep curls 20lb x15
Tricep curls 35lb x15

Flyes

Stretches

 

[Grappleboxing]

1525-
Treadmill
5 min walk, 2.0 incline
10 min run, 2.5 incline, 6.0+ speed
164 cal

20 minElliptical
Cal 191

3 min Cool down walk
Stretches

50 crunches
25 leg lifts
25 4 count flutter kicks

Bought gym membership near house. Will use it on cardio days. Goal is to get back into running, with the winter months coming I will strictly be doing running on treadmills.

I will try to go at least 3 times a week, starting at 1 mile, with increases every week of about 2 minutes.

it's getting very dark outside I'll probably use this for morning PT in the morning instead of the base gym.

Ideally by January I'll be at 3 miles every run. Then start mixing it up with sprints and 2 a days as pt test is in Feb.

 

[Grappleboxing]

0640-treadmill
5 min warm-up, 3.0+
11 min jog, 2.5 incline, 6.1+. 170 cal
23 min elliptical, 197 cal
5 min cooldown
Stretches

1600-water aerobics

1745-25 crunches
25 leg raises
25 flutter kicks

I also plan on moving back to keto, for more energy and to be fully fat adapted for the PT test in February.

 

[Grappleboxing]

0700-Treadmill
4 min walk
8.5 min run at 6.0+
137 cal

Elliptical
15 min
138 cal

4 min walk
Stretches.

 

[Grappleboxing]

0700-Treadmill.
4 min walk
8.5 min run at 6.0+
140 cal

Elliptical, 15 min
122 cal.

4 min walk
Stretches.

Think I have it planned out with regards to exercising.
4 days a week, at the moment, will ramp up to 5 and even 6 when test day comes closer. Working on cardio from now until about December, when I will start adding push up/sit up type things in anticipation for Feb test.

For now.
2 days of long distance at comfortable pace(6.0ish now). Elliptical after for about 15 minutes.
1 day of sprint type workouts. Mostly 45/90 and 60/120 type workouts. Elliptical for 5 to 10 min.
1 day of fartlek type running. Elliptical after for 15 minutes, bike for 10 minutes. Should be on Saturday/day when can workout longest.

Starting off slowly and at short distance now to prevent injury. Goal this week is 3.6 miles.

 

[Grappleboxing]

0645-treadmill
4 min walk
60/120 sprint at 9.0
(45/90)x2 9.1
(30/60)x2 9.2

During test, walk off treadmill or stand on side

Elliptical 5 min

Leg press
75lb x10
85lb x10
95lb x10

1 min of box steps
Squats 20

3 min walk

20 calf raises
Stretches

Felt good for those sprints. Will increase by 30 seconds for next sprint.

 

[Grappleboxing]

1045-treadmill
4 min walk
6 min fartlek. Minimum speed of 5.5, max of 9.0

14 min elliptical

10 min bike

20 squats

4 min walk
Stretches

 

[Grappleboxing]

0645-4 min walk
10 min run at 6.0+

15 min elliptical

4 min walk
Stretches

 

[Grappleboxing]

1035-Treadmill
4 min walk

10 min run at 6.0+
163 cal

15 min elliptical
107 cal

4 min walk
Stretches

20 leg raises
20 crunches
20 flutter kicks

 

[Grappleboxing]

1615-Volleyball.

1700-Treadmill.
2 min walk
60/120 sprints at 9.2+ x4
3 min walk
stretches.

 

[Grappleboxing]

1100-treadmill
4 min walk
6.5 min fartlek. Minimum speed of 5.8, max of 9.5

15 min elliptical

11 min bike

20 squats

4 min walk
Stretches

20 leg raises
20 crunched
20 4 flutter kicks

 

[Grappleboxing]

1600-Volleyball.

Treadmill
3 min walk
11.5 min run at 6.0-6.4

15 min elliptical

3 min walk
Stretches.

 

[Grappleboxing]

1655-treadmill
4 min walk
11.5 min run at 6.2 to 6.5

15 min elliptical

4 min walk
Stretches

 

[Grappleboxing]

1530-volleyball

Treadmill
3 min walk
60/120 at 9.5+
30 sec sprint at 10.5

4 min walk
Stretches

 

[Grappleboxing]

1545-treadmill
4 min walk
7 min fartlek, min 5.7 max 8.4

17 min elliptical
5 min bike
4 min walk
Steetches

 

[Grappleboxing]

1545-volleyball

Treadmill
3 min walk
60/120 sprints at 9.6+ x5

2 min Jacob ladder
5 min bike
3 min walk

Stretches

 

[Grappleboxing]

1600-Volleyball
Treadmill
4 min walk
13 min run, 6.0-6.6

Elliptical, 15 min
Bike, 5 min
3 min walk

Stretches.