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Squishy
02-03-16, 7:06 am
Hello brothers, and any brothers in arms. Currently deployed in Iraq and got nothing to do but workout, and work. So I'm deciding to keep a journal on here, hopefully get some helpful advice and support. Working on cutting weight and improving my PT score. Gained some weight after SERE and got lazy so working on getting it off. I do 6 days on 1 off, but my off day i still do 30 minutes of walking at a steep incline. My schedule is:
Mon- am Run 2 miles on treadmill followed by pushups; pm Back and bis followed by 15 minutes on the bike
Tues - am 30 min of low impact cardio followed by ab work; pm Chest and tris followed by 15 min on elliptical
Wed - am Run 3 miles total, mixing up each miles followed by pushups; pm Oly lifts followed by a "crossfit" circuit
Thurs - am 30 min of low impact cardio followed by ab work; pm Shoulders followed by 15 min on bike
Fri - am Run 15min outside followed by pushups; pm Legs followed by 10 min on elliptical
Sat - am Run 4 miles; pm Abs and "crossfit" circuit
Sun - am Walk 30 min at incline

Been working at it for a month like this, but skipping a few am workouts, so maybe this will help me get my ass up in the morning and do some PT. Any advice is welcome, trying to cut weight. Currently sitting at about 210ish, maybe 17% BF, never been tested so not sure.

Heres today workout:

03FEB
am - Run .5 miles @ 9.2(6:30pace), .15 @ 6.0(10:00), .1 @ 9.5(6:20ish) for .5 miles, .5 miles @ 8.6(7:00ish), Pushups
pm - Hang Clean - 45X4, 135X4, 155X4, 175X2
Jerk - 95X2, 115X2, 135X2, 155X2, 175X2, 185X /
Clean - 135X1, 155X1, 175X1, 185X1, 205X1
Box Jump - box was roughly 3 ft high, 1, added a rubber 45, 1
Circuit - (Clean-135X9,7,6,4,2
(Box Jump-10,8,6,4,2
(Burpee-10,8,6,4,2

deanna7272
02-03-16, 7:47 am
Welcome!! Glad to have you aboard.... This IS the best place for accountability, support, and guidance...
AND
Thank you for your service!!!

Best of luck on your journey...

Squishy
02-04-16, 7:04 am
Thanks, definitely could use some advice on diet. Anything I may be doing wrong or you think I could do better, I'd love some feedback.

04FEB
am - 20min on stationary bike at L10 roughly 19mph, 10min stair climber at L10. Situps
pm - Started with some pre-workout shoulders mobility
Arnold Press - 45sX8,8,8
Laterals - 25X10,10,10
Front Raise - 20X12,12,12
Incline Rev Flyes - 30X12,12,12
Smith Machine Upright Rows - 100X10,9,8
Pushups - 5 sets of 20
Finished with some shoulder mobility
Bike HIIT, 15 min, L12, 1 min at 80-90rpm, 30sec at 100+rpm

As far as diet, I only have 3 meals a day, kind of hard to have more than that. But I try to eat healthy, salad with breaded baked chicken for my first meal, then the second meal varies and the third meal I try to get a sandwich.

PA Kodiak
02-04-16, 8:36 am
Welcome to the board brother. And thanks for doing what you do for our country.