Active Recovery

Just taking it easy today. Swam for about 2 hours.

Physical Little sore
Mental Good

Calories Today: 2,925

Notes: Worked a little more on making my program today still have a long ways to go.

HOOYAH
Drew

Upper Body Strength, Core Work, WC swim

This morning I had to work for 4 hours. Got $40 though.

It was 102 degrees today, glad I didn't run.

1545
Upper Body Strength
Bench Press 3 x 7 #125
Inclined Bench Press 3 x 5 #105
Military DB Press 3 x 12 #25 DBs
Seated Cable Row 3 x 10 #160
Lat pull downs 3 x 10 #160
Inclined DB curls 3 x 10 #20 DBs

Core Work
20 Sit ups
15 supermans
15 leg levers
20 sit ups
15 supermans
15 leg levers
20 sit ups

1815
WC swim
5 minutes of treading
15 pool muscle ups
50m head lead/ frong balance
15 side pool sit ups
50m drown proofing swim
10 bobs at 8ft

Physical Good
Mental Good

Notes: kind of made up some of my own things for the WC swim.
I'm working on a making a program for myself that is going to last 8 weeks. It is going to be based around periodization, I will post it up when I finish it.

HOOYAH
Drew

LSD Run, Lower Body Strength, Calisthenics

First day back at training.

1045
LSD Run
WU .75 miles
5K Run   26:50
CD .75 miles

1230
Lower Body Strength
Back Squat  4 x 8 #155
Deadlift    1 x 15 #45,  2 x 10 #95 (form)
Leg curl   4 x 12 #55
Leg extension  4 x 12 #65
Pistols   2 x 5/ leg

1400
Calisthenics
Pull ups  8 x 8   total= 64
Push ups  6 x 20    total=120

Went par 3 golfing with my dad this afternoon. Didn't do so good, but it was fun.


Physical Good
Mental

Notes: after the run my knees were a little stiff, throughout the day it wore off though. I really need to focus on my Deadlift form, still using to much back.

HOOYAH
Drew

Atlanta Braves Game, Perfect game showcase tournament

Just got back from a Braves game, they won 8-1 I think.

In our tournament we are 4 and 2 right now. Got another game tomorrow then we are headed back home.

Can't wait till I can get back into training hopefully going to hit it hard on Thursday.

HOOYAH
Drew

Atlanta GA - Perfect game baseball tournament

Today was the first day of the tournament and we won. 12-2.

While we are down here I am hopefully going to be able to talk my mom into letting me go by the SGPT gym and possibly workout. We'll see.

HOOYAH
Drew

Full Body workout, Core circuit, Muscular Endurance, Calisthenics

I did a full body workout today because I will be gone for the next week at a baseball tournament down in GA.

1400
Full Body Workout + Calisthenics

Bench press 3 x 10, 5, 5  #105, #135, #135
Leg press 1 x 12  #175   3 x 12 #215
Preacher curl 2 x 10 #35
Back Squat 3 x 10, 8, 5  #135, #155, #185
Pull ups 4 x 8, 1 x 16
Weighted pull ups 2 x 4 #25
Dips 3 x 12
Weighted dips 1 x 6 #25

Row 500m 2:15

Muscular Endurance Circuit

3 rounds
As fast as possible
20 push ups
10 KB swings #40
5 pull ups
10 KB cleans R #25
10 KB cleans L #25

Core Circuit

20 sit ups
15 leg levers
30 crunches
20 back extensions
20 sit ups

Total pull ups - 75

4 mile bike ride leisurely

Physical sore
Mental good - feel like I killed it today

Notes - I worked out with a friend today, today was also the first day I have ever done leg press. Leaving for GA at 6:30am tomorrow morning for baseball. While I'm down there I might check out SGPT gym.

HOOYAH
Drew

Upper Body Strength, Core Circuit, Calisthenics

1030
Upper Body Strength

Seated rows 4 x 10 #150
Lat pull downs 4 x 10 #165
Barbell Curl 4 x 10 #55
Upright row 4 x 10 #45

1 minute breaks on everything
I really focused on form and went slow on the negatives.


1515
Core Circuit

20 sit ups
15 leg levers
30 crunches
25 air bikes
20 sit ups
15 v ups
15 supermans
30 mason twist 2-count
20 sit ups

Didnt go for time. Focused on form and doing the full movement.

1730
Calisthenics
Max push ups in 1:00 - 56
Max pull ups 15


Physical good
Mental good

Notes: after the upper body workout my arms and shoulders felt like they were going to fall off. Better now.

HOOYAH
Drew

Work, water comfort (WC)

Got up this morning and went to work for four hours. I trimmed bushes and put them in piles the whole 4 hours. Got $40 so that was awesome.

After that went out to lunch with my dad.

Got home got in the pool and just fooled around for about an hour.

WC - I worked for about 30 minutes on trying to take off my jeans and blow them up and float on them. I'm not to good, but I got it enough to where it would hold me up. Going to have to keep working on that.

Baseball practice from 1730 to 1915.

HOOYAH
Drew

Feeling better

Just starting to feel a little better today.
I have 2 games today and hopefully get back into training tomorrow.

Later this week I am leaving for a week long baseball tournament, I'll hopefully be able to just do some calisthenics and core work while I'm down there.

HOOYAH
Drew

Been sick

No workout today. I've been sick for about the last 36 hours.
Im going to a friends house tomorrow and I'm probably going to a full body workout. The reason ill do a full body workout is because I do not have everything at my house so I'm going to be doing everything I normally can't do.

I think I might be getting a 20# vest, and a #40 KB sometime soon.

HOOYAH
Drew

Lower Body Strength, Easy Run, HIIT swim, Stretch

1100
Lower Body Strength
• Back Squat 4 x 10 #135
• Leg Curl 4 x 10 #55
• Deadlifts 3 x 5 #185
• Leg Extensions 4 x 10 #60
• Calf Raises 3 x 10 #105

1200
Run - Easy Run
2 miles

1330
Swim - HIIT swim
4 x 100m

After the forth round I started to feel a little word so I didn't do the last set. I think I might be sick.

Stretch
15 minutes

Notes: think I am coming down with something.
Sleep: 9 hours

HOOYAH
Drew

Upper Body Strength, therapy, LSD run, LSD swim, calisthenics

1000

Upper Body
• Lat pull downs 3 x 10 #160, 1 x 8 #170
• Bench press 3 x 5 #135, 1 x 3 #140
• Inclined DB curl 3 x 10 #15 DBs
• Shoulder press 3 x 10 #75, 1 x 8 #80
• Seated rows 3 x 15 #90
• Deltoid Medball raise 3 x 10 #20

1500
Therapy
• Dynamic warm up
• bike 1 mile
• foam roll lats and back
• Total of: 200 wrist touches
• Push ups total: 80
• internal rotation 2 x 30
• external rotation 2 x 30
• Ws with band 2 x 30
• Reverse Ws with band 2 x 30
• And a couple other exercises

1700
Run - LSD
4 miles

Swim - LSD
1,000 meters - with fins

After swimming my ankles were a little sore.

Calisthenics
• Pull ups 5 x 8
• HSPU 3 x 3

Notes: felt pretty good today, legs were a little tight this morning but worked it out throughout the day.
Sleep - 8 hours

HOOYAH
Drew

Template

Sand run, easy run, upper body, LSD bike

Soft sand run - 1 mile

1900

1 mile WU

3 mile LSD bike

Inclined DB curls 2 x 20 #15
Inclined push ups 2 x 20
Dips 2 x 8

1 mile run CD

Kind of a unorganized workout today, but atleast I got something in. It was my first soft sand run today and it went pretty well.
Spent lots of time in the ocean today.

HOOYAH
Drew

Goals

Goals:
• Half Marathon in the fall
• Sprint triathlon before end of 2012
• Super Spartan by the end of high school
• Half Iron Man around 17th B-day
• Marathon around 18th B-day
• Iron Man during college
• Spartan Beast During college
• Spartan Death race during college
• 799 PST score by end of summer
• 150 push ups with out stopping
• 40 pull ups with out dropping of the bar by end of summer

These are just some goals I made for myself; some are long term and some are short term. I think all of these races will help me become in better physical condition along with help prepare me for BUD/S.

HOOYAH
Drew

2 x Easy Bikes, Upper Body, light run

0900
Easy Bike:
2.5 miles

Upper Body Strength

Military press 3 x 10 #30
Inclined DB press 4 x 5 #35
1 arm DB row 2 x 10/arm #35 

1 mile easy run

2 mile bike

The place we are staying only has DBs and cardio equipment, so that's why I am not able to do much lower body stuff. I might try to do lower body tomorrow.

I am planning on getting a tri bike sometime soon do I can start training for a half marathon, and half iron man. And another good thing is that my dad is wanting to get a stationary bike for our gym at home, so we might get him one for his birthday.

HOOYAH
Drew

Muscular Endurance, CHI bike

Muscular endurance circuit
2115

8 /arm Inclined DB curl #20 DBs/arm
10 military press #30 DBs
10 /arm alternate hammer curl #15 DBs
5 renegade rows #20 DBs
15 Inclined DB press #35 DBs
10 military press #30 DBs

Endurance: CHI
Bike

10 minutes - 3.1 miles - 1,600ft incline

Finally had time to get a workout in. Didn't have tons of time, but it was fun.

In the next couple of days I will be making some goals for myself(long term & short term)
One goal I already have is to get a PST score of at least 799.

HOOYAH
Drew

Universal studios

We are on vacation until next Friday. we went to universal today.
I will try to get in a couple workouts this week.

HOOYAH
Drew