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The_Greek
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Post subject: Re: The_Greek's Workout Log  Posted: Tue Nov 22, 2011 4:19 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
Last edited by The_Greek on Sat Nov 26, 2011 8:40 am, edited 1 time in total.
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The_Greek
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Post subject: Re: The_Greek's Workout Log Posted: Wed Nov 23, 2011 10:52 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Thu Nov 24, 2011 12:33 pm |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Fri Nov 25, 2011 4:27 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Sat Nov 26, 2011 2:29 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Sun Nov 27, 2011 1:55 pm |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Mon Nov 28, 2011 4:50 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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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The_Greek
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Post subject: Re: The_Greek's Workout Log Posted: Wed Nov 30, 2011 2:15 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Wed Nov 30, 2011 2:18 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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
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Post subject: Re: The_Greek's Workout Log Posted: Fri Dec 02, 2011 3:26 am |
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Joined: Thu May 07, 2009 9:40 pm
Posts: 170
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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.
Last edited by The_Greek on Fri Dec 02, 2011 6:45 am, edited 1 time in total.
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