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 Post subject: Training
 Post Posted: Sun May 18, 2014 1:01 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/17

Sled dragging:

Forward Walk- 70lbs/60yds/2trips, 115/60/2, 160/60/2, 205/60/2
Lateral Ankle Drags- 70lbs/20reps/1set per side



Later in the day:

Planks x 60seconds x 1 set
Stretching throughout the day for lower body

Edit:

2 hours of pushing the lawn mower on a hillside.


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 Post subject: Re: Training
 Post Posted: Sun May 18, 2014 1:08 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/18

Sled dragging:

Forward Walk: 70lbs/60yds/2trips, 125/60/6
Backward Walk: 125lbs/60yds/2trips
Backward Ankle Drag: 70lbs/20reps per leg/2sets per leg
Lateral Ankle Drag: 40lbs/30reps per side/2sets per side


Later in the day:

Planks- 2x45seconds
Stretching multiple time throughout the day.
Easy 1.5 mile walk at Sugar Hollow Park with the wife while pushing the stroller.


Last edited by JWright on Mon May 19, 2014 12:58 am, edited 1 time in total.

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 Post subject: Re: Training
 Post Posted: Mon May 19, 2014 12:56 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/19

Sled dragging:

Reverse Fly: 25lbs/20reps, 40lbs/20reps, 55lbs/20reps

Row: 70lbs/10reps, 95/10, 120/10, 145/8, 170/8, 195/6
Press: 70/10, 95/10, 120/10, 145/8, 170/8, 195/6

Facepull: 70lbs/8reps, 80/8, 90/8


At home:

Planks- 4x30 seconds
Stretching throughout the day


Last edited by JWright on Mon May 19, 2014 5:21 pm, edited 1 time in total.

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 Post subject: Re: Training
 Post Posted: Mon May 19, 2014 5:20 pm 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/20

Sled Dragging:

Forward Walk- 70lbs/60yds/8trips (was supposed to be 75lbs, I forgot to add the 5)
Backward Walk- 70lbs/60yds/2trips
Backward Ankle Drags- 40lbs/20reps per leg/2sets per leg
Lateral Ankle Drags- 25lbs/40reps per side/2sets per side


At home:

Planks- 1x60seconds
Stretching throughout the day

Evening: extra shoulder/upper back/elbow work

Circuit 1: one time through

Band Dislocates x 8 (monster mini)
Behind the Neck Pullaparts x 10 (monster mini)
Band Pullaparts x 10 (mini band)
Band Pullaparts w/palms up x 10 (mini band)
Band Sword Draws x10 per arm (micro band)
Band Dislocates x 8 (monster mini)

Standing 1 Arm Band Rows- 3 sets of 8 per arm (light band)


Circuit 2: 3 rounds through

Pullaparts x 10 (micro band)
Band Pushdowns x 10 (monster mini)
Band Hammer Curls x 10 (mini band)

Repeated Circuit 1 once through to finish up.
Afterwards did some easy band traction on the shoulders and elbows.
More stretching later on this evening.


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 Post subject: Re: Training
 Post Posted: Wed May 21, 2014 7:50 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/21

Joint mobility
Stretching and traction
Planks 2x45seconds
1 mile walk at GMS track


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 Post subject: Re: Training
 Post Posted: Thu May 22, 2014 12:13 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/22

Sled dragging:

Forward Walk: 70lbs/60yds/2trips, 115/60/2, 140/60/2
Backward Ankle Drag: 60lbs/20reps per leg/2sets per leg
Lateral Ankle Drag: 50lbs/20reps per side/2sets per side


At home:

Planks: 4x30seconds
Stretching

Feeling very weak and tired today. Maybe just an off day, who knows? Rained all night last night so the pavement was wet, made the sled considerably harder to pull. Also only slept 3-3.5 hours during the night, and it was time for a HRT shot. Have been toying with calorie intake this week as well. Could be any or all of these things making me feel less than stellar.

Edit:

Walk with the wife and 2 year old pusing the stroller around our neighborhood. About 1.5-2 miles.


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 Post subject: Re: Training
 Post Posted: Fri May 23, 2014 5:23 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/23

Rest day. Feeling beat up and tired. Worked late last night and haven't slept much. After yesterday's workout I see rest was in order. May take tomorrow off as well unless I just feel really good. Will do some stretching later today because I do that daily regardless.


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 Post subject: Re: Training
 Post Posted: Sat May 24, 2014 1:22 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/24

Sled dragging:

Forward Walk: 70lbs/60yds/2trips, 115/60/2, 160/60/2, 205/60/2, 140/60/2 *had to stop once on each trip with 205 due to fatigue.

Row/Press: 70lbs/10reps/1set each, 95/10/1, 115/10/1, 140/10/1, 160/10/2

Lateral Ankle Drag: 50lbs/20reps per side/2sets per side
Forward/backward Ankle Drag: 50lbs/20reps per leg per direction/2sets each

At home:

Plank x 1min
Stretching

Also took my wife and daughters out to my dragging spot. Taught my wife and oldest daughter some simple sled dragging forward. They both enjoyed it and want to start a simple 3 day per week dragging routine.


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 Post subject: Re: Training
 Post Posted: Sun May 25, 2014 1:06 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/25

Sled dragging:

Forward Walk- 70lbs/60yds/2trips, 125/60/8
Backward Walk- 125lbs/60yds/2trips

Row/Press- 95lbs/10reps each/4sets each

Lateral Ankle Drags- 30lbs/20reps per side/2sets per side

Forward/Backward Ankle Drags: 30lbs/20reps per leg per direction/2sets each


At home:

Planks- 2x45sec
Stretching.

Very tired today. Little sleep the past few days and was out late last night at a church event. No dragging tomorrow, joint mobility, stretching, and maybe some upper back work with the bands tomorrow, possibly a walk.


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 Post subject: Re: Training
 Post Posted: Mon May 26, 2014 8:36 am 

Joined: Sun May 06, 2007 7:41 pm
Posts: 2742
Location: No place special
5/26

Band Dislocates- 2 sets of 10 w/ monster mini
Behind the Neck Pullaparts- 1x10w/monster mini, 1x10w/light
Pullaparts- 1x10w/micro, 1x10w/mini
Palms Up Pullaparts- 1x10w/mini, 1x10w/monster mini
Sword Draw Pullaparts- 1x10w/micro, 1x10w/mini; per arm

Standing 1 Arm Band Rows- 4 sets of 8 w/light band

Planks- 4 sets of 30 seconds
*In between planks I did 2 sets of Dislocates/Behind the Neck Pullaparts combo with a monster mini x 6 and 2 sets of Sword Draw/Behind the Neck Pullaparts combo with a mini band x 8.

Banded Pushups- 1x8(bodyweight+mini), 1x6(bw+light)
Band Pullaparts 2x20w/micro in b/w Pushups

Band traction and stretching for upper body.
Band and static lower body stretching.

Edit:

Sled Dragging:

Forward Walk- 75lbs/60yds/12trips
Row- 60lbs/10reps/6sets

Then a 1 mile walk on the track pushing my 2 year old in the stroller.

Wasn't going to drag today but my 8 year old daughter wanted to drag again today so I decided to go ahead and pull after her.


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