Today's Workout: lift and swim
1. Warm up (3 sets) 25 trunk lifts 20 pushups 20 situps 2. Bench & Curls Bench: 135 x 15 reps 185 x 12 reps 185 x 10 reps Curls: 20 lbs @ 10 reps each side - 3 sets 3. Squat & Weighted Lunge Squat: 135 lbs x 10 reps 185 lbs x 10 reps 185 lbs x 10 reps Weighted Lunge Between Sets. 10 lbs in each hand @ 10 reps per side 4. Lat Pull Down & Row Lat Pull Down: 85 lbs x 10 reps (3 sets) 70 lbs x 10 reps (3 sets) 5. Calves using seated calf machine. 3 sets of 45 lbs @ 10 reps 6. preacher bar curls using seated curl machine 90 lbs x 8 80 lbs x 8 70 lbs x 8 60 lbs x 8 50 lbs x 8 40 lbs x 8 in one go 7. Forgot to do abs but was supposed to do the easier varient: 30 abs in 60 sec 60 sec rest 30 abs in 60 sec 60 sec rest 30 abs in 60 sec 8. Swim: 2 underwaters. 1. 30 meters 2. 35 meters 5 x 100 meter in 90 sec. 60 sec rest in between sets 2 minute rest 2 x 200 meter in 180 sec. 2 minute rest in between sets the 200 meter was the only thing I didn't make the time in. Missed it by about 3 seconds the first go and then 9 seconds the second go. Today's workout is a bodyweight and run.
1. Warm-up 3 sets
2. Push-ups (X3)
Rest 2 minutes Repeat for a total of 3 sets 3. 4 sets of Pull-ups the first 3 are 10 reps. the last set is as many as possible which happened to be only 5 4. Dips 3 sets of dips @ 10 reps 5. Run 5 miles. First 3 miles are at 8 minute pace Next mile at 7:30 Last mile @ 7:00 6. ABS - P.A.S.T style sit-ups
Total of 210. I did a practice P.A.S.T test with my wife about 6 weeks ago. Failed only on the situps by 2. Very irritating. While abs were a part of my training routine I never did them like in the P.A.S.T test. I started working on them shortly after that failure and improved quite a bit. Only in the past 2 or so weeks have I started doing them like today's workout and I'm hoping it will get me to about 100 in 2 minutes. |
Decided to pursue Pararescue late 2014. Started training and have not stopped yet. Passed the PAS Test Mid April 2015 on the first go. Signed the contract and ship mid July.Everything on the path to getting those Green Feet goes here. Archives
December 2015
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