Back
5 minutes bike
Meadows Row
-/15
25/10
50/6
75/12
90/8
Pull-ups
BW/10, 8, 7
DB Pullover
60/10 x 2
One-arm Supinated Pulldown
30/6
60/8
60/7
C/S Row (pronated grips)
1p/6
2p/12
2.25p/8 → 2p/8
Back Extensions
BW/20, 18
Leg Raise
4 sets
Did my arm today. Hurrah!
Sorry, but I don’t really get what that means…?
It means I was typing on my phone…
I did my arm workout. Haha!
Finally worked out today. I’ve missed a few, obviously, so I did upper body. I woke up at 2:30, so it was hard to get moving.
DB Bench Press
30/20
50/12
65/8
80/4
90/4
100/6
100/6 + 70/7 + 55/9
This went awful. Everything felt like poop. Got better from here though.
C/S Row
1p/8
2p/6
2.25p/6
3p/6
3.25p/6
3.25p/6 + 3 + 2
BB Incline
135/6
185/6
205/6
205/6 + 2
This went pretty well!
Supinated MAG Pulldown
I don’t remember. Worked up the stack with sets of 8, then did a triple drop set.
Rear Delt Machine
3 sets working up, 4 drops on the last one
Superset with:
DB Side Raise
3 sets working up, 4 drops on the last one
Tricep Pushdown
4 sets working up, 4 drops on the last one
Superset with:
DB Curl
4 sets working up, 4 drops on the last one
Ab Machine
4 sets
And! I finished my MBA. Grades aren’t in, but I believe I will graduate with honors.
And I’m headed out to the army-navy game now. Go Army!
Congrats on finishing the MBA. Think of allt he mental effort that you can now apply to making dem gainzz!
Thanks!
So far, I am spending the time on naps. Napping may become my new hobby
Legs
5 minutes bike
Lying Leg Curl
50/20
80/12
110/6
140/6
160/6 + 120/6 + 10 partials
Squat
45/10
135/6
225/6
255/10
275/10
Leg Press
3pps/6
5pps/8
7pps/15 + 10 + 8
RDL
3-second eccentrics, pause one bottom
135/5
225/7
BSS
3-second eccentrics (most the time)
50/8 + 8-second hold + 25/8 + 8-second hold + BW/8 + 8-second hold
Had to stop and shake my legs out a couple times here
Donkey Calf Raise
135/10
235/10 + 10 partials + 10-second stretch x 2
Chest & Shoulders
5 minutes elliptical
Slight Decline DB Press
40/20
55/12
70/6
80/4
90/16
90/11 + 70/7
Slight Decline Smith Press
135/8
185/8
225/8
Pec Deck
40/8
80/4
120/12 + 8 + 6
Dips
BW/17, 15, 13
Machine Rear Delt
60/8
90/20
80/20 x 2
DB Side Raise Partials
40/20 x 3
Incline DB Y raise
10/15 x 2
Rope Crunch
4 sets
10 minutes incline treadmill
You’re most welcome! I figured having an MBA would be an unwritten necessity for promotion at your job, so that’s great you finally got that feather in your cap, er, diploma on your desk, er… Lol
I agree, the new ACFT looks pretty solid, especially considering the physical capacities soldiers will develop while training for it.
My nephew isn’t sure which MOS he wants, but he’s inclining towards infantry or similar. He wants a combat MOS but hasn’t decided specifically which. Truth be told, I advised him to look into the Air Force with an eye towards combat control or even pararescue, but he can’t currently get past the mistaken idea that all airmen serve in the Chair Force 
Eh… not a mistake…
Just kidding. We would get some of the AF SOF guys attached to our teams here and there - they were the fastest runners I’ve ever been around. Those kids could routinely break 11 minutes for the 2-mile, and wouldn’t even be breathing hard (at least by the time I got to the finish line…).
Good luck to him! Obviously, I am biased towards the Infantry… I’m sure you know why the sky is blue?
Back
I really focused on elbow path and tension on everything today. I can feel a little more lat tightness and pump than normal, so it was good.
5 minutes elliptical
Meadows Row
-/8
25/8
50/8
75/12
90/8
Pull-ups
BW/10, 10, 8
DB Pull-over
60/10
60/12
C/S Row
1p/6
2p/6
2.25p/12
3p/8 + 2p/7
Wide Neutral Grip Pull-down
60/6
100/10
120/8
Hyperextension
BW/25, 20
BOSU Crunch
4 sets
10 minutes incline treadmill
Did arms and my tiny bit of cardio. Skipped calves.
Legs!
5 minutes bike
Lying Leg Curls
40/15
70/10
100/6
130/6
140/10
150/10 + 120/9 + 10 slow partials
Squats
45/10
135/8
225/6
265/10
285/10
Knees felt really good
Hack Squat
Feet mid-platform and close. Couldn’t really get them lower today without my heels coming up.
1pps/6
2pps/3
2pps/10 + 6 + 4
RDL
3-second eccentric
135/6
225/6 x 2
Hip Thrust Machine
Never tried this - it was cool
1pps/10 x 2
11 minutes for two miles is fantastic. I was never a good distance runner (me calling two miles “distance running” shows that), but since my leg was crushed, I have to fight for nine-minute miles, and even that ability is miraculous. What was your average two-mile time?
The sky’s blue because God loves the Infantry! Of course. Though I don’t know if that line of reasoning carries over to orange sunsets and the Denver Broncos…
Another truth being told - I didn’t serve in the military. I took the ASVAB, did pretty well, decided to go to college first, and promptly got a head injury that left me in a coma. Then, a few years later, my leg was crushed by a boulder. Many of my friends and classmates (high school, college, law school) have or are serving, several are LEOs, I took wilderness survival and land navigation courses from retired PJs, and I began trying out for a federal law enforcement position (got too old before being offered so was auto-dropped), so I can talk semi-knowledgeably but only a little experientially about the military/training academies and train-up for them.
Like a boss.
Nailed it!
That is tough, my friend. I am amazed you’ve come back the way you have. That’s certainly a testament to a strong mindset. To even know how fast you can run a mile after that is impressive!
I could always break 13 minutes early in my time. When I was real young, I could hit right at 12, but I don’t think I ever broke 12. As I got a little older and more beat up, I slowed down. I also focused more on carrying my kit and all that too, so I’m sure that played a role. I was probably at 14 by the time I got out, but nobody cares how fast I was by then.
You have quite a story, and it’s awesome that you’re helping your nephew out. I appreciate when you stop in here!
I commanded an OSUT (that’s the initial entry training for Infantry and SF contracts) company - they do basic and AIT in one shot. I remember some hilarious stuff.
100% same page.
Chest and Shoulders, yo!
5 minutes elliptical
Low Incline DB Press
35/20
50/12
65/8
80/4
90/10
100/9
Bench Press
I never do flat bench, but the incline was strangely taken
45/8
135/6
185/8
205/10
Incline Stretch Push-ups
BW/16ish x 3
Dips
BW/16ish x 3
superset with:
DB Rear Delt
1 warmup of 15/10
20/20 x 3
DB Incline Y Raise
12/15 x 3
Landmine Press
-/8
25/8
40/8
50/8
Cable Crunch
4 sets of 12ish
10 minutes incline treadmill
Das Back
5 minutes elliptical
Meadows Row
-/10
25/8
50/6
75/4
85/12
100/8
Pull-ups
BW/11, 11, 9
Nautilus Pull-over
2 sets
Rack Pull
Just under knees
135/4
225/4
315/8
335/8
365/8 x 2
C/S Row
1p/6
2p/6
2.25p/12
3p/8 + 2p/7
Donkey Calf Raise
3 sets where you do 6 full reps, 6-second hold at the top, 6-second stretch at the bottom, then repeat twice for 18 total
210# for my sets I think
Did arms, abs, calves and enough cardio to watch an episode of “the good place”
Legs, or, as I like to think of them, lower body arms day.
5 minutes bike
Lying Leg Curl
30/20
70/15
90/4
110/4
130/10
130/10
130/10 + 90/10 + 10 slow partials + 10-second hold
Squats
45/10
135/10
225/6
275/10
315/10
This is really good for me. I’m getting a little better nearly every week right now. I like to think I found some magical program, but I’m sure it’s being done with school and getting that time back/ reducing stress.
Feet-forward Smith Squat
45/6
135/4
225/5 + 185/5 + 135/5 + 135/2
I was in a different gym, so didn’t have a hack squat and the leg press was taken. I never got the feel of this, though, and didn’t like it.
RDL
3-second eccentric
135/6
225/9
225/8
Smith Split Squat
Focus on driving with glute here.
45/12
75/12
In other news, I bought my wife a Ninja Foodi for Christmas so I could use it. It really is pretty cool - food comes off good instead of all tasting like gruel like in the crockpot.
My son has a friend over this afternoon, so I might take them for lunch and then go do tomorrow’s workout this afternoon because they don’t really want me around anyway.