XSIV4ce's Training Log

[XSIV4ce1]

Cutie, I'll throw this in here at your request This will be written as I write it in my own log so there will be side notes, especially with the cardio...lol

08Aug06

Cardio: 2 Mile Run- *concrete- *no back pain- *incosistent speed- *lunges felt decent- *legs slightly fatigued :argh (sux)

Chest:
*Flat Bench
1- 165x12
2- 195x10
3- 215x8
4- 230x4 (supposed to be 6, did 3 more out of cycle and guilt)

*Incline Bench- DumbBell
1- 45x12
2- 55x10
3- 65x10
4- 75x8

*Cable Crosses
1- 60x12
2- 80x10
3- 90x10
4- 100x7.5

*DumbBell Flies
1- 25x12
2- 30x10
3- 30x9 (failure)

*Incline Bench- Bar
1- 135x12
2- 135x11 (failure)
3- 135x8 (failure)
4- 135x7 (failure)

*Machine Bench
1- 160x4 (failed)

This place has no decline bench, I use a modified cable cross to hit the bottom but it isn't as effective as I'd like.

Done

Tomorrow- group PT Morning/Day off from WR

mmmmmmm very nice Cutie Likes...thanks sweetie......*smile*

[XSIV4ce1]

You are so welcome...anytime just to see you purrrr

I always enjoy a man who likes to explore

[XSIV4ce1]

10Aug06 -missed yesterday for field trip
Group PT
0600

*4 count Jumping Jacks- Fast (JJ)- 10
*4 count Push Up- Wide(WPU)- 25
*JJ- 10
*4 count Push Up- Shoulder(SPU)-25
*JJ- 10
*4 count Crunches- Center(CC)-20
*JJ- 10
*8 count Body Builders(BB)- 15
1. squat down kands by feet
2. kick feet back to P/U position
3. down P/U
4. up P/U
5. spread legs
6. legs back together
7. back to squated position hand by feet
8. stand up = 1
*JJ- 10
*4 count Steam engines- alt. leg crunch (standing)- 15
*JJ- 10
*4 count Flutter kicks(FK)- 25
*JJ- 10
*4 count leg lifts(LL)- 25
*JJ-10
*WPU- 20
*JJ-10
*SPU- 20
*JJ-10
*4 count bicycle crunches(BC)- 20
*JJ-10
*4 count oblique crunches(OC)- 20
*JJ- 10
*4 count Push Up- Diamond(DPU)- 15
*Low 1/2 JJ- 10
*High 1/2 JJ- 10
*JJ- 10

2 Mile run- *legs a little tight- *Lungs felt good- *calf cramped 2x- good pace

All in all a good day...gym later so stay tuned same Bat Channel

damn...ok I'm going to STOP whining about my cardio now

[XSIV4ce1]

Well, it isn't for everyone, and I hate the cardio as much as anyone...lol

[Lacy]

I second that !!Yup I'd be face down somewhere in a pool of sweat and possibly puke after all that

[XSIV4ce1]

Thank you...not looking forward to tomorrow's...we have a long night ahead of us tonight and then PT tomorrow...

I've got to hit the gym today...missed 2 days for all the moving...

[XSIV4ce1]

12AUG06
Misawa Gym

No Cardio- will do tonight

Back:
*Seated Close Grip Rows-
1- 100x12
2- 120x10
3- 135x10
4- 150x8

*Seated Med. Grip Row-
1- 90x12
2- 100x12
3- 120x10
4- 135x10

*Back extensions-
1- 25x15
2- 25x12
3- 25x12 (Will return for more later)

*Machine Deltoid Fly-
1- 105x12
2- 120x10
3- 135x10
4- 150x4 (failure)
4.5- 135x5 (failure)

*Back Extensions-
1- 25x10
2- 25x10
3- 45x10
4- 45x10

*Lat. Pull Down- Behind
1- 105x12
2- 120x10
3- 135x8 (failure)
4- 150x6 (failure)

*Lat Pull Down- Front
1- 105x12
2- 120x10
3- 135x8 (failure)
4- 150x6 (failure)

Well, that was it for today. This is a very nice gym, military or not. Very well put together and has anything and everything you could imagine. From machines for therapy to all the free weihts you could want. Racquetball, Basketball, Pool, etc. Very pleased. All cages and stands are Hammer Strength and well maintained. A+, I'm back in heaven