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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Tue Nov 22, 2011 4:19 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 21st, 2011

Long Distance Run

Run 18 minutes, walk 1 minute. Repeat x 3

Total time: 63 minutes. Distance: 10km. Pace: ~10min/mile

Status: COMPLETED

Notes: Maintained 10min/mile pace in the hills, satisfied with this result. Stopped after reaching distance goal of 10km The physiotherapist gave me a set of exercises to do daily to restore my shoulder mobility and function. This means that my initial workout schedule can no longer be adhered to as EIT, ICT, and ring strength are to intense for my shoulder. However, i will be swapping in strength work from "convict conditioning" as it is very conducive to restoring joints while building strength. In light of this, I will be able to focus on my running in the coming months that I am healing.

New Routine:

Day 1: Long Slow Distance running, Physiotherapy

Day 2: Convict Conditioning, Physiotherapy

Day 3: Long Slow Distance running, Physiotherapy

Day 4: Grip, Obliques, Neck, Calves, Physiotherapy

Day 5: Long Slow Distance running, Physiotherapy

Day 6: Convict Conditioning, Physiotherapy

Day 7 : Physiotherapy

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The_Greek's Workout Log


Last edited by The_Greek on Sat Nov 26, 2011 8:40 am, edited 1 time in total.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Wed Nov 23, 2011 10:52 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 23rd, 2011

Physiotherapy

Band extensions: 1 x 10
Door pulldowns: 1 x 10
Band spreads: 1 x 10

Status: COMPLETED

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Thu Nov 24, 2011 12:33 pm 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 24th, 2011

Physiotherapy

Band extensions: 2 x 10
Door pulldowns: 2 x 10
Band spreads: 2 x 10

Status: COMPLETED

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Nov 25, 2011 4:27 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 25th, 2011

Long Distance Run

Run 22 minutes, walk 1 minute. Repeat 1 times.

Total time: 45min

Status: COMPLETED

Notes: Forest is finally snow covered. Did the run wearing only shorts to build toughness and resilience. Have started carrying winter lumbar-pack with extra clothing/survival gear in case of an emergency in the bush.

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Sat Nov 26, 2011 2:29 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 26th, 2011

Convict conditioning

Wall pushups 2 x 10
Vertical pulls 2 x 10

Bent leg hold 1 x10s, 2 x 5s
Straight leg twist hold 1 x 20s
Short bridge hold: 1 x 20s

Physiotherapy

Band extensions: 2 x 10
Door pulldowns: 2 x 10
Band spreads: 2 x 10

Status: COMPLETED

Notes: Piece of cake. Focusing on proper cadence, muscle contraction, and breathing.

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Sun Nov 27, 2011 1:55 pm 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 27th, 2011

Long Distance Run

Run 25 minutes, walk 1 minute. Repeat 1 times.

Total time: 51min

Status: UNFINISHED

Notes: Wife wanted to spend whole day together, run postponed until Nov. 29th.

Physiotherapy

Band extensions: 2 x 10
Door pulldowns: 2 x 10
Band spreads: 2 x 10

Status: COMPLETED

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Mon Nov 28, 2011 4:50 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 28th, 2011

Convict conditioning

Bent leg hold 1 x10s, 2 x 5s
Straight leg twist hold 1 x 20s
Short bridge hold: 1 x 20s

Eagle claws 1 x 10, 1 x 5
Fingertip pushups (wall) 2 x 10
Horizontal hang 1 x 10s

Calf raises 2 x 20

Clutch hang (right) 2 x 5s, (left) fail

Status: COMPLETED

Notes: I could only complete the clutch hang on one side. Will attempt later in the day.

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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Wed Nov 30, 2011 2:15 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 30th, 2011

Long Distance Run

Run 25 minutes, walk 1 minute. Repeat 1 times.

Total time: 51min

Status: UNFINISHED

Notes: Pouring rain. Very disappointed.

Physiotherapy

Band extensions: 2 x 10
Door pulldowns: 2 x 10
Band spreads: 2 x 10

Status: UNFINISHED

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Wed Nov 30, 2011 2:18 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
November 30th, 2011

Convict conditioning

Squat thrusts 2 x 10
Knee tucks 2 x 10

Bent leg hold 1 x10s, 2 x 5s
Straight leg twist hold 1 x 20s
Short bridge hold: 1 x 20s

Status: COMPLETED

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The_Greek's Workout Log


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 Post subject: Re: The_Greek's Workout Log
 Post Posted: Fri Dec 02, 2011 3:26 am 
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Joined: Thu May 07, 2009 9:40 pm
Posts: 169
December 1st, 2011

Long distance run

Run 25 minutes, walk 1 minute. Repeat 1 times.

Total time: 51 minutes

Status: COMPLETED

Notes: Below freezing now. Discovered a new trail today. Average gradient 40 degrees, many sections 60+ degrees. Took me 25 minutes to reach the top of the mountain. Very challenging, and consequentially my new favorite circuit.

Physiotherapy

Band extensions: 2 x 10
Door pulldowns: 2 x 10
Band spreads: 2 x 10

Status: UNFINISHED

Notes: I will be deployed shortly and might possibly not have time for physiotherapy. Will rely on Convict conditioning and simple range of motion exercises.

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The_Greek's Workout Log


Last edited by The_Greek on Fri Dec 02, 2011 6:45 am, edited 1 time in total.

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