SATURDAY 1/29

LIFT: Upper Body

Bench Press: 205lbs, 3 sets of 6 reps

Seated Row: 170lbs, 3 sets of 8 reps

Military Press (seated): 3 sets of 6 reps, set 1: 120lbs, set 2: 125lbs, set 3: 135lbs

Upright Row: 80lbs on 20lb bar, 3 sets of 6 reps

Bicep Curl (barbell): 80lbs on 20lb bar, 3 sets of 6 reps

Tricep Cable Pull-down: 155lbs, 3 sets of 6 reps

Lateral Shoulder Raises: 3 sets of 6 reps, 25lbs/20lbs/20lbs

Rotator Cuff Cable Cross-Pull: 20lbs, 3 sets of 12

Rotator Cuff Cable Back-Pull: 20lbs, 3 sets of 12

Rotator Cuff Cable Internal Rotation: 10lbs, 3 sets of 12

Rotator Cuff Cable External Rotation: 10lbs, 3 sets of 10

Trap Y-Raises: 5lb dumbells, 3 sets of 12

Trap T-Raises: 5lb dumbells, 3 sets of 12

Trap Back Raises: 5lb dumbells, 3 sets of 12

FRIDAY 1/28

CLIMB: Sport Rock

Failed at a new 5.10 to start, decided to try and send all the 5.9s in the gym. Only had time to get to 3, 2 of which I sent and one I fell off because the holds belong more to a 5.11.

PT: Max Push

With full recovery time allowed, 5 rounds of:

Max push-ups in 1:00 (Only strict leaning rest allowed)

Max sit-ups in 1:00

Max strict pull-ups (Dead-hang, chin over the bar, no kipping)

Push-ups: 76, 69, 65, 64, 62

Sit-ups: 59, 56, 53, 52, 52

Pull-ups: 14, 13, 12, 12, 12

Notes: Bah, off day. Felt kind of weak, had more trouble than usual in the leaning rest. Sit-ups were a hair slow and pull-ups were O.K., should've done a lot better on push-ups.

THURSDAY 1/27

RECOVERY DAY

Trying to let everything broken on my body finish healing up so I can hit the ground running next week.

WEDNESDAY 1/26

SWIM: Benchmark Test

Warm-up: 300m freestyle HARD, 100m Combat Side-Stroke, 2x25m underwater

Test: 1000m timed with fins at 90% effort

Time: 15:54 (7:50 at 500m)

Notes: Freestyle during warm-up was wicked fast, was rocketing through the water. Should've done a 500m, probably would've been a record. Main set felt good, feet hurt but legs and ankles were able to kick hard. Only slowed down 7 seconds for the second half. For last 500, alternated 50m flutter kicking, 50m scissor kicking, worked well.

RUN: Randomness

2 mile run untimed through the snow w/ 15lb pack. Fun stuff.

TUESDAY 1/25

Recovery Day

For maintenance:

10 strict pull-ups

50 air squats

10 strict pull-ups

25 lunges left leg

10 strict pull-ups

25 lunges right leg

10 strict pull-ups

50 supermans

10 strict pull-ups

MONDAY 1/24

CLIMB: Sport Rock

Arched a little and tried my hand at a V3+ to warm up, then hit the high walls. Grip gave out 70% of the way up the blue 5.10, so its still on my shit-list. Tried a couple other 5.10s then sent the "Abnormal" 5.9- on the crazy wall. Arched around the entire gym minus the main bouldering wall, hands just couldn't do it.

PT: Abs

"System Shock"

5 sets of 100 sit-ups

Sets done as fast as possible, with rep count taken at the 2:00 mark on the last four sets.

2:00 count:

Set 1: Unknown, probably around 105-110.

Set 2: 98

Set 3: 89

Set 4: 79

Set 5: 76

50 oblique crunches right

50 oblique crunches left

10 resisted straight leg raises

10 knee raises

SUNDAY 1/23

PT: Push-ups

"System Shock"

As many push-ups as possible in 30 minutes.

Push-ups completed: 650

Notes: Haven't done this one in a while, got 500 last time, so definitely a good improvement. I did sets of 50 to 350, then sets of 50 with leaning rest breaks at 35. Feel like I could've pushed out over 700 if I had switched to sets of 20 at a faster pace after the 500 mark. Goal for next time: 750 - 800.

SATURDAY 1/22

RUN: Threshold

Distance: 4.7 miles

Time: 31:10

Pace: 6:37/mile

Notes: Aerobic threshold run with Brian at Burke Lake trail. Mile 1 was 5:55, miles 2, 3 and 4 were all 7:00 on the dot. Goal was to run sub-31:30, so technically: mission accomplished. It took everything I had though, and my body was falling apart. Quads felt off and lacked power right from the start, by mile 2 my lower back was hurting, by mile 3 my Achilles Tendons were acting up. Muscles were definitely the limiting factor here today, as I recovered quickly afterward and my heart-rate was back to normal within 10 minutes of finishing. Pissed because Brian ran it faster than me, and because I used to be a good deal faster than this. Just means I have work to do. I'm going to study my old training workups for short-course triathlon racing to see if I can't put some more speed in my legs.

CLIMB: Sport Rock: Sterling

Went out to the Sterling Sport Rock with Brian to work on bouldering. Did a V5- that was more about technique, hand/arm strength rating might have been a V2+. Did a couple V3s and V2s then mainly just messed around. Pretty pleased with my grip strength today, looking forward to putting it to use back on the high walls at Alexandria. Left elbow was hurting pretty bad, bouldering does not suit it. This fucking thing needs to heal yesterday.

FRIDAY 1/21

SWIM: Tempo Distance

Warm up: 300m freestyle moderate pace, 100m Combat Side Stroke, 2x25m underwater

Main Set 1: 1500m CSS w/fins timed

Main Set 2: 1500m CSS timed

Set 1 Time: 27:40

Set 2 Time: 27:56

Notes: Fin-swim went pretty well, except my feet were killing me on the last 500m. Second set was slow because my elbow still won't get with the program.

RUN: Mid-distance Tempo

Distance: N/A

Time: N/A

Pace: N/A

Notes: Cancelled due to sharp pain in left knee.

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The wheels have come loose a little bit here, so I'm going to give my body some time to heal over the next couple days to ensure the wheels don't fall completely off.

THURSDAY 1/20

A.M. SWIM: Long Distance

Warm up:150m freestyle at moderate pace, 100m Combat Side Stroke

Main Set: 3000m timed w/ fins

Time: 57:29 (27:50 at 1500m)

RUN: Speedwork

"Sprint-Jogs"

Run 1 mile warm up, then 200m all-out sprints with 200m jogging recovery between intervals for 2 miles, run 1 mile cool-down.

Notes: Good workout, kept good form throughout. Achilles Tendons started bothering me towards the end, but made it through just fine.

P.M. SWIM: Tempo Speed

Warm up: 150m freestyle at fast pace, 100m Combat Swimmer Stroke

Main Set 1: 2x500m CSS timed

Main Set 2: 5x100m CSS sprints

Notes: Somehow bonked during the second 500. Guess I need to eat more. 500s were awful, sprints were pretty good though.

CLIMB: Sport Rock

All bouldering today. Arched for 20min to start, then sent a V3+ and a couple V2s, worked on a couple other V2s and V3s. Arched some more and did a little campusing to finish off.

WEDNESDAY 1/19

SWIM: Long Distance

Work + family obligations = didn't happen. Oh well, just means tomorrow's going to be a two-a-day for swimming.

LIFT: Light Upper Body

Bench Press: 205lbs, 3 sets of 6 reps

Barbell Bicep Curls: 90lbs, 3 sets of 6 reps

Barbell Seated Military Press: 125lbs, 3 sets of 6 reps

Barbell Reverse Bicep Curls: 90lbs, 3 sets of 6 reps

Notes: 90lbs was too light for bicep curls, need to go to 100-110lbs. Could probably do 100lbs on reverse curls too. Stayed away from tricep exercises to let my elbow heal, especially since I'll be hammering the shit out of it tomorrow.

PT: Abs

P90X "Ab Ripper"

A lot of shit--at some point I'll come back here and record all the exercises. Was pretty easy, and way shorter than I remember. Still a decent abdominal workout though.

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Tomorrow's agenda: Distance swim, sprint-work run, tempo sprint swim, circuit PT & rock climb.

TUESDAY 1/18

SWIM: Sprint Day

Warm up: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Baseline: 500m w/ fins at fast pace
Main Set: 10x100m CSS sprints
Durability: Tread water holding 8lb brick above head for 5 minutes.

Notes: Shoulders and lats still sore from yesterday--warmup was interesting. Should've timed the 500m fin-swim, it was fast. Sprints weren't phenomenal, but I was able to continue picking up the pace throughout the workout. Averaged about 1:31/100m. Treading water was fun, did slightly better than last time. Got the wicked leg-burn going and didn't inhale much water. Definitely need to work on it more though.

RUN: Recovery

4 miles at tempo pace.

Notes: Since I skipped the 16-miler yesterday in an effort to let my Achilles Tendons heal up, this was a joke.

CLIMB: Sport Rock

Arched a little to warm up, skipped campusing to not further injure elbow. Sent the yellow "Brick Road" 5.10- pretty smoothly, forearms were giving out towards the top, hands/fingers did fine. Tried again and failed again at "New Blue" 5.10, lost grip and fell halfway up. That fucker takes no prisoners. Arms were shot at this point, still tried a gnarly 5.9+, made it 8ft from the top before my arms couldn't hold on anymore. Overall making progress, though slowly. Plan on doing more next time.

SEALFIT: "Vision"

As many rounds as possible in 30min of:
5x Burpees
10x Box Jumps
10x Knees-to-Elbows

Rounds completed: 25

Good but not great. I should've gotten more rounds considering I couldn't walk straight when it was over. Have to try harder next time--pushing earlier in the workout while still fresh should enable me to squeeze out 28-30. My new goal is 30+. Entire workout was done outside. Box jumps were done on my deck bench, knees-to-elbows done on rings.

MONDAY 1/17

PT: Numbers Game

Pull-ups:

Max set of regular pull-ups, 1:00 rest

30 seconds rest between each set, no rest between rotations:

2, 4, 6, 8 reps of chin-ups

2, 4, 6, 8 reps of wide grip pull-ups

2, 4, 6, 8 reps of pistol grip pull-ups

2, 4, 6, 8 reps of close grip pull-ups

2, 4, 6, 8 reps of regular pull-ups

3 sets of 5 weighted pull-ups: 50 lbs/30lbs/30lbs.

Push-ups:

5 sets of max pushups in 2:00 w/2:00 rest between sets. For first 3 sets, straight-back leaning rest only. On fourth set piked leaning rest was allowed, and on fifth set knees could touch the ground. 1st set was 96!

10 tricep pushups slow, 1:00 rest

10 wide slow, 1:00 rest

10 military slow, 1:00 rest

10 perfect-push-up slow, 1:00 rest

10 dive-bombers

Abs:

5 sets of 50 sit-ups with 2:00 rest between sets, 2:00 rest

50 4-count flutter kicks

For good measure:

50 neck rotations right, 1:00 rest

50 neck rotations left, 3:00 rest

50 neck raises

RUN: Long Distance

16 miles.

Notes: Skipped this one to let injured Achilles Tendons heal up.

LIFT: Upper Body

Bench Press: 205lbs, 3 sets of 6 reps.

Superset: Military Press (50lb dumb-bells) / Lateral Row (190lbs), 3 sets of 6 reps.

Superset: Anchored lower-back raises holding 45lb plate / Tricep push-ups, 3 sets of 10 reps.

Superset: Bicep Curls (45lb dumb-bells) / Overhead tricep extension (60lbs), 3 sets of 6 reps.

Superset: Lat pull-down (130lbs) / Shoulder slam (20/15/15lb dumb-bells), 3 sets of 8/6 reps.

Upright Rows: 70lbs + barbell, 3 sets of 6 reps.

SUNDAY 1/16

RECOVERY DAY

Christ I hate these. I always feel like such a bum...

SATURDAY 1/15

RUN: Tempo

Distance: 4.6 miles

Time: 32:53

Pace: 7:08/mile

Sick and fast run at Burke Lake. Mile 1 was 6:40, then 7:20, 7:10 and 7:20. Definitely closer to threshold than tempo, but hey.

LIFT: Lower Body

Deadlift: 275lbs, 3 sets of 6 reps

Squat: 165lbs, 3 sets of 6 reps

Weighted lunges: 70lbs, 3 sets of 6 reps per leg

Hip raises: 10 reps per leg

Dirty dogs: 10 reps per leg

Mule kicks: 10 reps per leg

PT: Pull-up Push Circuit

With no rest between exercises or rounds, complete 10 rounds of:

Max pull-ups

20 push-ups

10 dips

30 abs of choice

Notes: Man this fucker is tough. For abs I did sit-ups, sit-ups, sit-ups, crunches, crunches, flutter kicks, atomic sit-ups, good mornings, leg levers, sit-ups. Need to get a lot better at dips.

FRIDAY 1/14

SWIM: Tempo Distance

Warm up: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Main Set 1: 1500m timed w/ fins
Main Set 2: 1500m CSS

Set 1 Time: 24:53

Set 2 Time: 27:14

Notes: Body was freaking out during this swim, pain all over the place. Adapted and got it done. Fin-swim was almost fun, CSS set sucked.

RUN: Mid-distance Tempo

Distane: 8 miles

Time: 1:03

Pace: 7:52/mile

Strong run on the snow-covered Cross County Trail. Felt like a machine, ran it a little faster than tempo. Awesome fucking run. AWESOME. It's nice to get a workout that you enjoy every now and then instead of the usual suck-fest.

SEALFIT: "Roper"

As many rounds as possible in 30min of:

1 20ft rope climb

5 handstand push-ups

20 1-pood kettlebell swings

Rounds completed: 13

Notes: Left elbow was killing me on the rope, hurt like hell afterward. Decent workout, not quite as bad as I was expecting. Easy day.

THURSDAY 1/13

SWIM: Tempo Speed

Warm up: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Main Set: 3x500m timed descending w/ sprint finishes

1st 500m: 8:45

2nd 500m: 8:24

3rd 500m: 8:13

RUN: Speedwork

10x400m sprints

Average pace: 1:26

Notes: Finished 6 repeats before having to call it a day due to right Achilles Tendon.

PT: Navy SEAL Workout

BUD/S Easy day style:

Lots of everything done in slow motion so you're pouring sweat trying to complete one set of 10 pushups, holding each one halfway for a good 30 seconds, and so on. Shit is tough.

CLIMB: Sport Rock

Don't remember and didn't record it, but it happened.

WEDNESDAY 1/12

SWIM: Long Distance

Warmup: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater

Main Set: 3000m (~2mi) timed

Time: 56:14 (27:?? at 1500m)

LIFT: Upper Body

Bench Press: 195lbs, 3 sets of 6 reps.

Superset: Military Press (45lb dumb-bells) / Lateral Row (180lbs), 3 sets of 6 reps.

Superset: Anchored lower-back raises holding 45lb plate / Tricep push-ups, 3 sets of 10 reps.

Superset: Bicep Curls (45lb dumb-bells) / Overhead tricep extension (60lbs), 3 sets of 6 reps.

Superset: Lat pull-down (130lbs) / Shoulder slam (20/15/15lb dumb-bells), 3 sets of 8/6 reps.

Upright Rows: 70lbs + barbell, 3 sets of 6 reps.

TUESDAY 1/11

SWIM: Sprints

Warm up: 300m freestyle at moderate pace, 100m Combat Side-Stroke, 2x25m underwater
Main Set: 10x100m CSS sprints
Cool-Down: 300m freestyle easy

Notes: Sore as shit. Kept all 100s 1:30 or faster, including four 1:28s. Last sprint was 1:28.

SEALFIT: "Nate"

As many rounds as possible in 20min of:

2 muscle-ups

4 handstand push-ups

16 1-pood kettlebell swings

Rounds completed: Lost count, somewhere around 11

Notes: Failed at HSPUs halfway through, switched to japanese pushups. Never failed at muscle-ups.

CLIMB: Sport Rock

Arms not recovered, but did fairly well. Almost got up a 5.10, did a couple 5.9s.

MONDAY 1/10

PT: "Deathwish" PT

Chris Carraci's "Deathwish PT" program.

RUN: Long Distance

Distance: 14 miles

Time: ??? (Screwed up watch)

Pace: ??? (Somewhere around 8:00 until the last 4 miles)

Notes: Ran with Brian on his W&OD offshoot loop. AT's bothered me the whole time, bonked once, inner legs and calves locked up at mile 13, had to walk a ways. Bad day.

LIFT: Upper Body

Modified upper lift at Providence. Chest fly, lat pulldown/shoulder flys, bicep DB curls/DB military press (40lbs), bent over DB rows (50lbs). Triceps bitching, so skipped them.

SUNDAY 1/9

PT: Pull-up Push Circuit

With no rest between exercises or rounds, complete 10 rounds of:

Max pull-ups

20 push-ups

10 dips

30 abs of choice

Notes: For abs I did sit-ups, sit-ups, sit-ups, crunches, crunches, flutter kicks, atomic sit-ups, good mornings, leg levers, sit-ups.

CLIMB: Sport Rock

Climbed 2/3s of the way up a 5.10 after bouldering for a while, did a couple 5.9s.