Sunday, July 31, 2016

13th Cycle 1.1

Military Press (Max: 135lbs)
WeightReps
85lbs5
100lbs5
115lbs7

Lat Pulldowns

WeightSetsReps
100lbs510

Pushups

SetsReps
511

Dumbbell Chest Flies

WeightSetsReps
20lbs310

Farmer Walks

WeightSetsDistance
75lbs1Lap
75lbs1Up/Back

Thursday, July 14, 2016

12th Cycle: 2.3

Bench Press (Max: 215lbs)
WeightReps
150lbs3
170lbs3
190lbs3

Front Plate Raise

WeightSetsReps
25lbs515

Barbell Rows

WeightSetsReps
105lbs510

DB Hammer Curls

WeightSetsReps
25lbs310

Close Grip Bench Press

WeightSetsReps
80lbs310

Tuesday, July 12, 2016

12th Cycle: 2.2

Deadlift (Max: 255lbs)
WeightReps
185lbs3
205lbs3
235lbs10

Front Squats

WeightSetsReps
95lbs55

Good Mornings

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Monday, July 11, 2016

12th Cycle: 2.1

Military Press (Max: 135lbs)
WeightReps
95lbs3
105lbs3
120lbs6

Lat Pulldowns

WeightSetsReps
100lbs510

Pushups

SetsReps
511

Dumbbell Chest Flies

WeightSetsReps
20lbs510

Saturday, July 9, 2016

Life is Fragile

Life is fragile, and very temporary. Our time on this planet is limited, and could be cut short by the most trivial occurrences. One minute you could be sucking down a latte, then the next minute you could be dead as shit in a gutter because some doucher wasn't watching were he was going. Point is, get the most out of life. Log off Facebook, turn the TV off, shut the phone down. Go find something awesome to explore, read some books, make yourself stronger and harder to kill. Always take care of your own, but make room to experience life. You don't want to wake up at 70 years old, and realize you never did any rad shit with your family and friends.


Sprints

DistanceReps
110m2
40m4
110m2

Friday, July 8, 2016

12th Cycle: 1.4

Squats (Max: 225)
WeightReps
145lbs5
165lbs5
190lbs5

Dumbbell Shrugs

WeightSetsReps
70lbs310

Back Extensions

WeightSetsReps
25lbs510

Sit Ups

SetsReps
515

Glute Bridges

SetsReps
510

Thursday, July 7, 2016

12th Cycle 1.3

Bench Press (Max: 215lbs)
WeightReps
140lbs5
160lbs5
180lbs5

Front Plate Raise

WeightSetsReps
25lbs515

Barbell Rows

WeightSetsReps
105lbs510

DB Hammer Curls

WeightSetsReps
25lbs310

Close Grip Bench Press

WeightSetsReps
80lbs310

Suitcase Carry
WeightReps
75lbs2

Wednesday, July 6, 2016

Fuck You, Migraines!

Came home with a massive migraine.  Slept it off and decided to take it easy today and do some stretching.  My back and ass have been sore/tight recently so it can't hurt to increase the stretching/flexibility/mobility work.  Gonna have to get in my sprints one day this weekend to make up for missing today.  Looks like double duty Saturday or Sunday.


Flexibility/Mobility
Time
25 mins

Tuesday, July 5, 2016

12th Cycle: 1.2

Deadlift (Max: 255lbs)
WeightReps
165lbs5
190lbs5
215lbs10

Front Squats

WeightSetsReps
95lbs55

Good Mornings

WeightSetsReps
80lbs510

Hanging Leg Raises

SetsReps
510

Monday, July 4, 2016

12th Cycle 1.1

Military Press (Max: 135lbs)
WeightReps
95lbs5
100lbs5
115lbs6

Pullups

SetsReps
15
25
34
43
52

Pushups

SetsReps
511

Dumbbell Chest Flies

WeightSetsReps
20lbs510

Sunday, July 3, 2016

11th Cycle Weigh In & Review

January 2015

January 2016


End of February 2016


End of April 2016


July 2016



Starting Measurements
Weight - 240lbs

Today's Measurements
Weight - 193lbs

Stronger, Faster, Harder to Kill



Ruck Run (Trail)

DistanceTimeWeight
2 miles32:4137lbs

Flexibility/Mobility

Time
30 mins

Saturday, July 2, 2016

Train Your Weaknesses

The true warrior seeks out the chink in his armor, then repairs it. He does not ignore it, nor does he pretend it doesn’t exist. 
As a soldier, or armed civilian, you need to be strong, you need to be fast. You need the physical ability to fight and win, and sometimes to run when the odds are stacked against you.

The first step in this process is identifying where your weaknesses lie.

Read this article from Jake, Train Your Weaknesses, Not Your Strengths and it was a wake up call for sure.  As much progress as I have made, I still have a ways to go.  One day at time, getting 1% better.

Conditioning
DistanceTime
3 miles28:52

Friday, July 1, 2016

11th Cycle: Deload 4.2

Bench Press (Max: 210lbs)
WeightReps
85lbs5
105lbs5
125lbs5

Squats (Max: 245lbs)

WeightReps
95lbs5
125lbs5
145lbs5

Front Squat

WeightSetsReps
45lbs15
65lbs15
755lbs15

DB Hammer Curls

WeightSetsReps
25lbs310

Close Grip Bench Press

WeightSetsReps
85lbs310