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TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
468
386
Been focusing on cardio. I found out that I had to schedule my yearly test for my sponsor (my employer) that tests me for a 1.5 mile run, max rep bench press, push-ups, sit-ups, vertical jump, and 200 meter sprint. I always obtain the max incentive monthly payout. I score well in all the areas except distance running. I have been running 1.5 miles daily to be in some condition LOL. :D

Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbell, DL=deadlift, CB=cattle bells, B=banded, GM=good mornings, < = linking with previous)
  1. hamstrings
  • laying leg curl-S(10X65,10X65,10X65,10X65)
  • (4S) < kick backs (10X50,10X50,10X50,10X50)
  • seated leg curl (10X60,10X65,10X65,10X65)
  • (4S) < DB DL (8X65,8X65,8X65,8X65)
  • inner adductor (15X120,15X120,15X125,15X125)
  • (4S) donkey kicks (10X40,10X40,10X40,10X40)
  • stiff-legged DL (10X95,10X95,10X125,10X125)
  • (4S) < outer quad lunge (10X25,10X25,10X25,10X25)
Haha. You are telling me. When I was over 250 lbs it was rough running my physical fitness test. Passing was 3 miles in 27 minutes, but I am not a bare minimum kind of guy. I made sure I came in under 23 minutes. Felt like death afterwards. When I dropped to 195 lbs my best time was 17:09 and it felt easy.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Haha. You are telling me. When I was over 250 lbs it was rough running my physical fitness test. Passing was 3 miles in 27 minutes, but I am not a bare minimum kind of guy. I made sure I came in under 23 minutes. Felt like death afterwards. When I dropped to 195 lbs my best time was 17:09 and it felt easy.

I bet! I am maintaining my weight and not wanting to increase right now (typically for up to 190-195) and keeping the post-surgery 175 lbs to have it work to my advantage for this test.


Sent from my iPhone using Tapatalk Pro
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
468
386
I bet! I am maintaining my weight and not wanting to increase right now (typically for up to 190-195) and keeping the post-surgery 175 lbs to have it work to my advantage for this test.


Sent from my iPhone using Tapatalk Pro
Definitely. It is amazing what a difference 5-10 lbs makes on a run let alone 20+ lbs.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
From 5/2/2022 - This weeks training is focused on mobility and core strength. I ran another 1.5 miles today and improved by 1 minute and did 6 super sets of inclined crunches. For my test, I get tested in 6 areas, I am always marginally meeting distance running and core.

Need 4 more minutes of improvement on the mile and a half. This week's session with trainer will be pliometrics, auxilery, and mobility centered exercises and will then let him know what my next training goals are after I complete this milestone.


Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, DB=dumbbells, < = linking with previous)
  1. chest
    • resistant machine press 25B(10X70,10X70,10X70,10X70)
    • (4S) < lat rotator cuff (10X5,10X10,10X10,10X10)
    • DB flies (10X50,10X50,10X50,10X50)
    • (4S) < verticle plate press (8X25,8X25,8X25,10X25)
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
468
386
Exercises that helped get my run time down other than just running were burpees (all variations), burpee pull ups (probably my favorite) and outdoor circuits where you are running short sprints or bear crawling between exercises. I was able to get my 1 mile time down to 4:55 doing stuff like along with regular running. It took some time, probably more than you have, but something you may want to look at.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Exercises that helped get my run time down other than just running were burpees (all variations), burpee pull ups (probably my favorite) and outdoor circuits where you are running short sprints or bear crawling between exercises. I was able to get my 1 mile time down to 4:55 doing stuff like along with regular running. It took some time, probably more than you have, but something you may want to look at.
My coach has me do this leg upward jumps like I am jumping to do a front kick but my knee never snaps out, but more pliometric and core training. He has me jump on the 24" side of the cube.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
From 5/3/2022

I ran 2.6 miles today. Wasn't really try to time but just condition lungs. I also added 4 crunch supersets with 5m forward and reverse lunges with zero, 10, 25, and 45 fir each forward/reverse 5m. Continued with 2 more supersets of crunches.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. pliometrics
    • 20"Box Single-leg Piston Squat (12/12,12/12,12/12,12/12)
    • < DB step-back lunge (12X20,12X20,12X20,12X20)
    • (3H) << 85B straight leg kicks (12/12,12/12,12/12,12/12)
    • outer quad side landmine lunge (8X70,8X70,8X70,8X70)
    • (4S) < 85B deep squat (10,10,10,10)
    • Mobility circuit - hip flexor movements (5,5,5,5,5,5,5,5)
    • (8S) < 10m leap lunge
 
genetic freak

genetic freak

VIP Member
Dec 28, 2015
468
386
Running the additional miles is always a good idea. It helps you mentally prepare for the shorter runs. 1.5 miles is going to feel like nothing if you are running 2.5+ miles. Keep it up.

Looking good brother!
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
From 5/6/2022 - On my physical test, I obtain the maximum incentive, however, being that they put me to test with police and fire depts. I fared well on the weights, push-up, and sit ups, but they lapped me when it came to the 1.5 miles and I was last in my heat on the 300m. Sad part is that those young bucks had a higher scoring expectation because of their age and many didn't get the max incentive. :(

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)
  1. shoulders
    • rear shoulder press (10x95,10x95,10x95)
    • (3S) < lat rotator cuff (10X5,10X10,10X10)
    • front shoulder press (10x135,10x145,10X145)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • machine lat raises (10X50,10X50,10X55,10X55)
    • (4S) < machine front delt (10X30,10X30,10X30,10X30)
    • (4) upright rows (10X95,10X95,10X95,10X95)
    • (4) barbell shrugs (15X185,15X185,15X23515X185)
 
Btcowboy

Btcowboy

Senior Member
Apr 17, 2022
180
105
From 5/6/2022 - On my physical test, I obtain the maximum incentive, however, being that they put me to test with police and fire depts. I fared well on the weights, push-up, and sit ups, but they lapped me when it came to the 1.5 miles and I was last in my heat on the 300m. Sad part is that those young bucks had a higher scoring expectation because of their age and many didn't get the max incentive. :(

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)
  1. shoulders
    • rear shoulder press (10x95,10x95,10x95)
    • (3S) < lat rotator cuff (10X5,10X10,10X10)
    • front shoulder press (10x135,10x145,10X145)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • machine lat raises (10X50,10X50,10X55,10X55)
    • (4S) < machine front delt (10X30,10X30,10X30,10X30)
    • (4) upright rows (10X95,10X95,10X95,10X95)
    • (4) barbell shrugs (15X185,15X185,15X23515X185)
Well done
 
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