HIIT Run, Upper Body Strength, Injury Prevention/Therapy

Therapy this morning.
Internal rotations
External rotations
Straight arm rows on buso ball
Foam roll; lats, back, quads, hamstrings,ITB, calves
Lat stretches
Monster walks
T to W
Calf flex drills (side, back, forward)
Ham and quad stretches


HIIT Run
400m WU
3 x 400m (1:11, 1:14, 1:20)
400m CD

1600
Upper Body Strength
Bench Press 4 x 10 #105
Inclined Bench Press 3 x 5 #105
Shoulder Press 4 x 10 #65
Weighted Dips 3 x 6 #25


Physical Upper body is cashed
Mental Good

Notes: I was very pleased with my run times. When you look at the NSW PTG it says that when you run a 9:00 minute 1.5 mile that you interval time should be 1:26. So I beat that time by 6 seconds minimum each time.
I am planning on starting my new program next Monday. I will post it as soon as I finish it, and I will post on what my nutrition will look like also.
Nutrition:
3500 calories
170g Protien
300g Carbs
170g fat

HOOYAH
Drew

Upper Body Strength

Wasnt able to get much of a workout today, because i have family visiting from New England.

Upper Body Strength
Seated Row 4 x 10 #185
Pull Downs 4 x 6 #185
Bent over barbell row 3 x 10 #95
1-arm preacher curl 3 x 12 #15
Barbell curl 4 x 8 #55

Hopefully i am going to be able to get in some more stuff tomorrow.

Physical Good
Mental Good

Notes: Im hoping to start my program this coming week, so i am going to try and find all my 3RM by the end of this week.
Nutrition TBD

HOOYAH
Drew

Upper Body Strength, HIIT swim, light core

I got up this morning and went for a run, but right after I started to get some shin splints. I stopped and came back to my house and stretched them out. I hope this is only a one time thing.

1100
Upper Body Strength
Bench Press 4 x 3 #155
Inclined Bench Press 3 x 5 #105
Shoulder Press 3 x 3 #95
Tricep push down 3 x 12 #55

1:30 breaks on everything

1215
HIIT Swim
50m WU
4 x 100m sprints (1:50,1:59,2:02,1:53)
50m CD

I was beaten after every interval. I really need to focus on my swimming. If any of you two to three readers have any suggestions on what I could be doing to decrease my times I would greatly appreciate it.


Core
Max sit ups in 2 min: 72

Not to good, always room for improvement.

Physical Good
Mental Ok

Notes: shin splints for the first time ever today. Going to do some research and find some ways to help prevent me from getting them.

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

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

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

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

Upper body

Shoulder press
10 x #45
10 x #65
6 x #75
2 x 3 #95

Dips
3 x 10
5 x #25

Deltoid plate raise
3 x 10 #25

tricep press 
3 x 10 #30

Looking forward to summer so I can start having more time to run and swim. Planning on hitting those two areas pretty hard.

HOOYAH
Drew

Upper Body

Upper body strength
1635
Barbell curl 5 x 10 #50  (1 min rest b/t sets)
Incline DB curl 5 x 8 #20 Dbs  (1min rest b/t sets)
Concentration curls 5 x 10 #15 DBs  (1:15 rest b/t sets)
DB alterante bicep curl 5 x 10 #15 DBs  (1:15 rest b/t sets)
Tricep push down 4 x 10 #50  (1 min rest b/t sets)
Military press 4 x 10 #25 DBs (30sec rest b/t sets)

Notes: sleep 7 hours, condition is tired

HOOYAH
Drew

Timed run, light upper body

After school did some arm stretches and then ran on the track.

Timed run
1.5 mile run 8:59

Bicep barbell curls
2 x 10 x #45
5 x #60
5 x #85

Lat pull downs
15 x #110
10 x #160
8 x #170
5 x #180

50 push ups in 50 seconds

Won't be able to do much tomorrow but hopefully a little on Wednesday after arm therapy.

HOOYAH
Drew

Mixed Day

Todaay after school i did a mix between upper and lower body, since i wasnt sure if i will be able to get a workout in over the weekend.

1640

Back squat
10 x #145
5 x #185
1 x #205

Bicep Curl
10 x #20 DBs / per arm
10 x #45 bar
10 x #65 bar

Shoulder press
10 x #65
5 x #85
3 x #85

AB ripperX

HOOYAH
Drew

Run, upper body strength

Stayed after school again today.

1630
400m WU
Jog 100m,sprint 100m,jog 100m, sprint 100m
Did that for 1 mile

1715
Upper Body
Circuit:
Bench press 10 x #45
10 x #95
10 x #105
5 x #135
Push press 3 x 10 #95
Pull ups 3 x 10

Little break

Lat pull downs 3 x 15 #110
Tricep push downs 3 x 10 #65


Took it light weight and light reps today since this is the first day of upper body I've been able to do in 4 months.

HOOYAH
Drew