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09-19-2009, 03:42 PM
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Preparation for the U.S. Air Force Post #1 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Preparation for the U.S. Air Force
09SEPT2009
Stretching (15 sec each)
Feet together
Left over Right
Right over Left
Split Right
Split Left
Right leg back
Left leg back
Both back
Butterfly
Ground lunge right leg
Ground lunge left leg
Pose right
Pose left
Right leg out
Left leg out
Leg swings right
Leg swings left
Core stretch
Workout
1 lap walk
3 laps run
2 laps walk + water
3 laps run
1 lap walk + water
Push Ups
4x14, last 2 sets on knees
PT goals
1.5 mile: -8.40
Push Ups: 68 in 60 sec
Sit Ups: 78 in 60 sec
Pull Ups: 15
Feels good to be back  | 
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09-22-2009, 09:49 AM
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Preparation for the U.S. Air Force Post #2 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
Workouts to be made up today: Sit Ups, Pull Ups and Run.
Made up the run, lol.
Last edited by CFDAD; 09-26-2009 at 01:55 PM.
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10-11-2009, 06:34 PM
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Preparation for the U.S. Air Force Post #3 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
Found a program I like and will enjoy doing for 203 days. The Arm Strong Pull Up Program, Texas Marine Officer
As for sit ups, I'm yet to search; for running I'm going to run for 15 mins for 2 weeks, then go up five minutes; weather doesn't matter.
Last edited by CFDAD; 10-12-2009 at 01:45 PM.
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10-12-2009, 01:46 PM
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Preparation for the U.S. Air Force Post #4 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
Didn't start the pull up yet, DOMS.
Run: 5 3/4 laps @ 15 mins. | |
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10-16-2009, 06:28 PM
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Preparation for the U.S. Air Force Post #5 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
10/15
Run, Ipod died at 7:30-8:00 and I was done with about 4 and 1/80th of a lap, finished up the rest for 6 laps. Pace was a little bit faster.
Next Friday, I'll be ordering the Gold's Gym ( GoldsGym 5 in 1 Kit - GoldsGym). I'm still going to do TMO along with once it arrives, but I start TMO tomorrow. | |
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11-04-2009, 02:24 PM
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Preparation for the U.S. Air Force Post #6 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
So I decided to save some money and not order that home gym or whatever. I've been busy with work and this whole wedding thing and now it's time to get serious. I'm running a 1.5 mile timed right after I type this and then get warmed up. I'm not gonna set a goal because I haven't ran in awhile.
Time: 1530 CST
Temp from weather.com: 60 degrees, wind at WNW @ 14 mph, gusts to 23 mph
Comments: Screw MapQuest. I was supposed to take a left onto "W. Hickory" but it was only "Hickory", screwed everything up. No time or distance.
TMO in the morning, pull ups after work; I found a water pipe that I can do pull ups on after I reenforce it with some J hooks 
Last edited by CFDAD; 11-04-2009 at 02:54 PM.
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11-05-2009, 07:18 AM
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Preparation for the U.S. Air Force Post #7 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
TMO
Set 1: 15
Set 2: 17
Set 3: 20
Not bad since I haven't done a push up since middle of May 
Day 1: 5 Max Effor Sets
Set 1:
Set 2:
Set 3:
Set 4:
Set 5: | |
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11-06-2009, 08:46 AM
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Preparation for the U.S. Air Force Post #8 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
Didn't do any pull ups yesterday. Got off work at 3, didn't get home untill 2 a.m. so it was bed time. Didn't do any push ups this morning due to soreness, didn't want to rush anything. Restart tomorrow. | |
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11-11-2009, 08:55 AM
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Preparation for the U.S. Air Force Post #9 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
TMO/Armstrong Pull Up Program - Day 1
Push Ups: 1 @ 10, 1 @ 20, 1 @ 21
Pull Ups: 1 @ 2, 1 @ 1, 1 @ 1, 1 @ 1, 1 @ 1
Comments: Great...
1.5 Mile Timed Run: 13:33.37
Time: 1934 CST
Temp: 59 degrees, NE winds @ 8mph
Comments: Great run besides my boxers are a little loose which caused me to fiddle with them rather than running at my pace. Glad I finally got a timed one, build up from here.
Breakfast Missed.
Lunch (Cal/Fat/Carb/Pro/Sug)
(4)Banquet Nuggets: 146.8/8.8/10/7.2/0
1 cup Low Fat Cottage Cheese: 80/1.5/5/13/5
1 cup Fat Free Skim Milk: 80/0/11/8/11
Dinner
Skin free rotissere (sp) chicken, one piece of bread with water.
Snacks
1 serving Great Value Strawberry Yogurt
Shit I Shouldn't have ate
2 ice cream sandwhiches
1 tootsie roll pop
Diet: Okay
Water: Poor
Last edited by CFDAD; 11-11-2009 at 09:25 PM.
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11-12-2009, 07:33 AM
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Preparation for the U.S. Air Force Post #10 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
Push Ups: 1 @ 16, 1 @ 17, 1 @ 11
Comments: For some reason mid to lower back was hurting, it may have been because I was in weird positions when my daughter was in my wife and I's bed.
Breakfast
3/4 cup of Lucky Charms
1 cup of Fat Free Skim Milk
Lunch
(2) Tacos: lettuce, little cheese, bbq sauce, meat.
Water
Last edited by CFDAD; 11-12-2009 at 11:08 AM.
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11-19-2009, 09:30 AM
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Preparation for the U.S. Air Force Post #11 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
11/17 - Push Up and Run
Warm Up
Machine Pushdown - Did Lat. Pushdown instead becasue I wrote it down wrong.
DB Rear Delt Rows - 3x5x25, 3x10x20
DB Incline - 3x5x30, 3x10x20
DB Fly - 3x5x10 (didn't do the x10 sets because I'm new to these)
Push Ups - 3x5, 1x5
Run - 15 mins of varying speeds, 5.0/5.5/6.0 mph, total milage was 1.5 miles | |
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11-19-2009, 09:30 AM
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Preparation for the U.S. Air Force Post #12 | | Go Colts
Join Date: Feb 2009 Location: Jerseyville, Illinois
Posts: 122
Height: 5'9'' Weight: 175 LBS
Rep Power: 490 | Re: Preparation for the U.S. Air Force
11/19 - Pull Up, Sit Ups and Run
Will post later | |
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