OWE14: W1/W2 WOREPS

It would be very tedious for me post, and time-consuming for you to read every rep of every work completed over these 38 days. I think it's important to mention what muscle groups I completed on a daily basis or where/why rest days were taken  in addition to that I'll highlight, and comment on where necessary, where my weight of effort fell. 

Strength wise I'll be reporting main reps completed on the big 4: Bench, Squat, Dead and Axle Press as well as any exercise done for the express purpose of improving my 1.5 mile run time or Push-Ups/Sit-Ups for the impending fitness test. That should give us a decent starting point and keep these reports relatively short.

D01: Legs/Abs & C2 Rower

• Squats: 255x10/4 sets, 255x12
• 500m Rows @ Level 7, 6 reps
• 1:48, 1:45, 1:47, 1:46, 1:45, 1:44

I had wanted to hit to track today but the high in San Angelo was not much over 30 degrees and I didn't want to get sick so I settled for a Concept II Rower workout in lieu of running 6 laps (.25 miles each) with a rest in between each lap. It was comparable but a lot different as the C2 Rower beats my joints up a lot less than lugging 270+ pounds around the track.

D02: Chest/Tris

• Bench Press: 205x10/4sets, 205x12

D03: Back/Bis

D04: Air Force Physical Training

• Push-Ups: 30
• Sit-Ups: 30
• 3 laps on running track

Today at PT we had a mock PT test and my performance was shameful, to say the least. I would have failed every component that I tried out today. In terms of specifics, I'm 16 reps below my Push-Up goal, 18 reps below my Sit-Up goal and when I heard the timer say '9:01' as I finished my 3rd lap (.75 mile) I just stopped and walked off of the track, sometimes you do fail. I didn't need a mock PT test to know that I'd fail a real PT test and it wasn't really a 'wake-up call' as I was already well aware of my current state of fitness it was, however, sobering.

D05: Low Intensity Cardio Work

D06: Run & Back/Lats

• 1.5mile Run: Completed in 14:42
• Dead Lifts: 225x3, 275x3, 305x5/10 sets  

Today's run was a victory over D4's run when I ran 3 laps and quit. I needed to get my benchmark today so I could see how far I am from my goal and how much I need to improve. Over the course of the run I slowed down 5 times; 1 to tie my shoe, 
3 to walk and catch my breath and finally for a pastrami sandwich. Just kidding about the sandwich but I did fantasize about The Woody Allen served by Carnegie Deli. This 'run' was completed in 14:43, 2:13 longer than my desired end state goal of 12:30. It's a toss-up between if it will be most difficult to cut my run time or Air Force waistline.

D07: Delts

• Axle C1/PR: 123x3, 153x3, 183x5/10 sets

D08: Run & Legs

• Timed .25mi laps on track: 1:59, 1:55, 1:50, 2:03
• Squats: 235x5, 265x5, 290x10, 290x10, 290x12

My target lap time is 2:00/.25mi. That would give me an overall 1.5 mile run time of 12:00. That's 30 faster then ym end state goal but the theory here is like on that old Elementary School Lunchroom Poster; "Shoot for the moon, even if you miss, you'll land among the stars." The goal toady was to try to learn and get comfortable with a 8:00/mile pace. I should have run 6 total laps but I just didn't have it in me.

D09: Chest/Tris

• Bench Press: 190x5, 215x5, 230x10, 230x10, 230x11

D10: Back/Bis

D11: Air Force PT & Lower Body

• Run: 15:00, chugging along 
• Dead Lift: 275x5, 315x5, 345x3/10 sets

Today's PT session was good. My goal is to run twice a week minimum, always on Thursdays because that's when PT is. If the PT session doesn't satisfy my run goal for the day, I have to do extra. Today, the fragged session was in line with my run goal. The run goal was all about increasing my endurance. I went to the outside lap and chugged along for 15:00 non-stop and a pretty even pace. Admittedly is was a slow pace, but and even pace none the less.

D12: Delts/Tris

• Axle C1/PR: 125x5, 165x5, 205x3/10 sets

D13: Rest

D14: Rest

Weeks 1 & 2 Assessment
Overall, a good two weeks. No missed workouts and no short-changed workouts. I'm improving on the running endurance what I need to work on in the coming weeks is learning a run at an even pace. During my fitness test in '12 I was measured at a 34" waist, which meant max points and that had I metered my run, I would have come in with a total score of above a 90. That year my first lap was sub-1:40, much faster than my target, I threw up 3 times on the second lap and almost ended up failing the damn thing. I need to make sure that doesn't happen this year. 

Goal tracking chart:

Airpower~!!

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