Along the way there…

WHAT ARE THE ODDS!?!?

 I took an APFT (Army Physica Fitness Test for the non-military types out there) this morning. 

Now, prior to leaving my last statiopn, our brilliant PT instructor (not here to drop dimes) put us on a plan that literally consisted of pushups, situps, scissor kicks and a 3-5 mi run 5 days a week.  No varriation  (variety is the spice of bad!) for For 12 weeks straight!

Needless to say, all my scores dropped as in, I was running my 2 miles coming in around 15 mins!  (that’s bad for me BTW)

Fast forward….

Since I’ve been in Germany, I’ve done NO cardio, all weights (I know, I know…).  I knew my score would not be great having fallen off the bandwagon, working out irregularly and eating crap until a few weeks ago.  What I did not expect was a 13:08 on my run

you read it right.

wtf!?!?!?

Pushups and situps dropped but my run (the thing I’ve not been working on…) improved.

Correct me if I’m wrong guys, but aren’t we supposed to improve with training?

Anyhow…my weeks been alright but I adjusted my program (slightly) based on today’s test.  BTW: it was a 277 out of 300.  Not bad by any means but before I fell off, I was maxing it.     Add that to the list of short term goals!

MON:   CHEST AND TRICEPS

            Flat Bench press, Incline Bench press, Decline Bench Press, DB Flyes, DB Pullover
            Close-hand Bench press
            Abs: Janda situp/cardio 3-5 mi tempo run
 

TUES:   BACK AND BICEPS
            Deadlift, T-bar row, Lat pulldown, Straight-arm lat pulldown, Good morning
            Barbell curl
           
WED:   DISTANCE RUN  (5+ mi)

THURS:   LEGS

            Squat, Barbell Lunge, Romanian deadlift, Seated calf raise
           
 

FRI:   SHOULDERS

          Seated overhead BB press, Arnold press, I-Y-T’s, Seated lateral raise, DB shrug, external rc rotation
           Abs: Cable crunch, weighted leg raise/Cardio interval training (track)
 

Well, that’s all I got for today…..Take it easy!

-Dave

This entry was posted on Friday, April 17th, 2009 at 7:17 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.