Eiji Posted October 4, 2015 Author Share Posted October 4, 2015 10/2 1/2 mile run50 pull ups100 push ups150 squats200 sit ups1 mile run That was hard to do not recovered from the previous day. I have to figure this diet out. This type of training was cake last year. Link to comment Share on other sites More sharing options...
Eiji Posted October 4, 2015 Author Share Posted October 4, 2015 10/3 4 mile run with some stairs. Untimed. My app shut down accidentally. Link to comment Share on other sites More sharing options...
Eiji Posted October 4, 2015 Author Share Posted October 4, 2015 10/4/15 Rest and eat, eat, eat Link to comment Share on other sites More sharing options...
Eiji Posted October 5, 2015 Author Share Posted October 5, 2015 10/5/15 Academy is approaching and I have been ramping up training and study. Training: GTG 600m fast run (includes a 100' hill)10 pull ups/bw ring rows30 push ups/10 ring dips25 bw squats25 sit-ups Repeat every 90 min for 8 rounds Last round did both pull-ups and rows and push-ups and dips for a total of: 4800m of hill runs50 pull-ups50 ring rows50 ring dips150 push-ups200 squats200 sit-ups Link to comment Share on other sites More sharing options...
kathymtns Posted October 6, 2015 Share Posted October 6, 2015 That looks like an awesome workout! Link to comment Share on other sites More sharing options...
Eiji Posted October 6, 2015 Author Share Posted October 6, 2015 10/6/15 3 mile trail run with 900' of elevation in 33:16. Over a minute faster than last time which was great considering the previous day's training. Also 10 sets spread throughout the day of: 10 pull-ups 35 push-ups30 sit-ups Totals:100 pull-ups 350 push-ups300 sit-ups Link to comment Share on other sites More sharing options...
Eiji Posted October 8, 2015 Author Share Posted October 8, 2015 10/7/15 Another grease the groove day. 10 sets of:40 push-ups15 bw ring rows30 sit-ups Link to comment Share on other sites More sharing options...
Eiji Posted October 8, 2015 Author Share Posted October 8, 2015 10/8/15 Trail run:5 miles with 1250' elevation in 54:43. That's 8:33 faster than last week! I love those early gains in cv endurance. I expect the improvements will slow down quite a bit but hope to get this trail in under 50 min in the coming weeks. The diet is spot on and sleep habits have shown much improvement except for the last 2 nights when I showed a slippage in self disciple in regards to Netflix before bed. I'm going to nip that in the bud tonight. Tomorrow I will get back on the grease the groove train and shoot for a total of 400 pushups, 120 pull-ups, 350 sit-ups, and 6-8 x 600m fast runs. Oh yeah and I've been able keep my weight up at 184 during this time. Link to comment Share on other sites More sharing options...
Eiji Posted October 10, 2015 Author Share Posted October 10, 2015 10/9/15 I helped a friend move today and that ate up my morning so I reduced my expectations for training today. But still hit 450 push-ups and 120 pull-ups. Link to comment Share on other sites More sharing options...
esqinchi Posted October 10, 2015 Share Posted October 10, 2015 That's a ton of push-ups dude nice! Hot out there? It's perfect October weather here now man. Heading up to Madison mid-November. Can't wait! Link to comment Share on other sites More sharing options...
Eiji Posted October 10, 2015 Author Share Posted October 10, 2015 That's a ton of push-ups dude nice! Hot out there? It's perfect October weather here now man. Heading up to Madison mid-November. Can't wait! Thanks! I've been working on my capacity. I'm going up against a bunch of young studs in the academy and hopefully I can set myself apart. It was super nice this week but got really hot today at 100 deg and will be hot thru the weekend. You're going to love Madtown. If you ever meet Catfish, local blues guitarist looks like Yosemite Sam, tell him I said hello. Link to comment Share on other sites More sharing options...
Eiji Posted October 14, 2015 Author Share Posted October 14, 2015 Took a few days off. Ate like a champ 10/13/15 Max testDead hang pull-ups - 22 (decent)Push-ups chest to floor 80bpm tempo with metronome, one beat up one beat down- 44 (needs improvement)Sit ups 60bpm metronome - 55 (pretty weak) Once I could not keep pace with the metronome the count was stopped for push-ups and sit-ups. 60 min later Low intensity/high volume WO20 sets each of 5 pull ups alternated with 10 slow chest to floor push-ups. Took me 26 minTotal of 100 pull-ups and 200 push-ups. 2 min on 25 sec off jumprope x 5 Link to comment Share on other sites More sharing options...
esqinchi Posted October 14, 2015 Share Posted October 14, 2015 Interesting idea training with the metronome. I bet on pushups you could really bring the pain if you brought that down to 40bpm. Link to comment Share on other sites More sharing options...
Eiji Posted October 14, 2015 Author Share Posted October 14, 2015 Interesting idea training with the metronome. I bet on pushups you could really bring the pain if you brought that down to 40bpm. Haha. I just might try that. Link to comment Share on other sites More sharing options...
Eiji Posted October 14, 2015 Author Share Posted October 14, 2015 10/14 30 days out. Trail run. 5 miles with 1250' elevation gain. 54:23. Beat my time by 20 sec even though the climb was slower and felt significantly harder today. I made up the time on the way down. I'm not sure why the climb hurt more today but I think some active recovery stretching and foam rolling plus increasing volume will help. You kind of have to run everyday to get good at it. Link to comment Share on other sites More sharing options...
Eiji Posted October 16, 2015 Author Share Posted October 16, 2015 10/15 No training today but results below Thank you for participating the in academy wellness day. If you have any questions in regards to injuries, nutrition or other please feel free to reply to this email. Below are the results of your initial body composition measurement Weight : 185.2 Lbs. Lean Mass: 163.7 Lbs. Fat Mass: 21.5 Lbs. Body Fat %: 11.6% Link to comment Share on other sites More sharing options...
Eiji Posted October 16, 2015 Author Share Posted October 16, 2015 I'd like to stay in the 8-10% range so I'm pretty close. Link to comment Share on other sites More sharing options...
Eiji Posted October 16, 2015 Author Share Posted October 16, 2015 10/16/15 Tough, grueling workout today. I love pushing myself to the limit. Jumprope 2 min on / 25 sec off x 5 PairedPull-ups x 14,14,9,11Bulgarian ring dips x 5,5,5,5 PairedRing rows x 9,9,10Archer ring push-ups x 6,6,6 each side Farmer's carry 70lb x 100 m to the hill Farmer's carry 70lb x 100m up hillRun down run upFarmer's carry 70lb x 100m down hillRun up run downRepeat 3x Farmer's carry 70lb x 100m to home. Link to comment Share on other sites More sharing options...
Eiji Posted October 17, 2015 Author Share Posted October 17, 2015 10/17 Trail run: 5 miles with 1250' elevation gain in 53:08. 1:15 improvement. I made all the improvement in the climbing portion which felt awesome. But I was much slower on the decent today because my hamstring started to cramp up. I should've drank more in the way up and not saved it but the cramp went away after drinking and the last mile was decent. Link to comment Share on other sites More sharing options...
kathymtns Posted October 18, 2015 Share Posted October 18, 2015 Wow, that is awesome! Link to comment Share on other sites More sharing options...
Eiji Posted October 19, 2015 Author Share Posted October 19, 2015 I've started doing more mobility work. Running really binds up my glutes/piriformis so I have been doing the limber 11 routine daily. I am going to take a look at the simple 6 routine as well. Both on YouTube Link to comment Share on other sites More sharing options...
Eiji Posted October 19, 2015 Author Share Posted October 19, 2015 10/19 Training: Warmup: jumprope 2 min on/ 25 sec off x 5 PairedPull-ups x 13,13,13,11Bulgarian ring dips x 6,6,6,6 PairedRing rows x 9,10,10Archer ring push-ups x 7,8,8 each side Deadlift 225x5315x3...feeling a bit off and called it a day Link to comment Share on other sites More sharing options...
Eiji Posted October 21, 2015 Author Share Posted October 21, 2015 10/21 Training: Jump rope 2:00 on :25 off x 5 10 rounds of:6 pull-ups12 chest to floor push ups15 floor to overhead 45lb plate raise It took me 18 min. I was a bit sluggish. Link to comment Share on other sites More sharing options...
kathymtns Posted October 21, 2015 Share Posted October 21, 2015 looks like a good workout. I was feeling sluggish today as well. Link to comment Share on other sites More sharing options...
Eiji Posted October 23, 2015 Author Share Posted October 23, 2015 I had my pre academy physical today BP - 103/66Resting HR -44 bpm which was taken while I was standing waiting for to get on the treadmill for the exertion test. I don't remember the exact protocol for the treadmill test but I was like this. 2 min of a regular walking pace at 0 deg and the pace got faster and faster while the treadmill gradually tilted to 16 deg. I was at a speed walking pace for a couple min. I think it was 12km/hr where my HR hit 136 and BP measured 124/66. Lol my resting HR and BP before vegan was 60 and 124/84 Link to comment Share on other sites More sharing options...
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