Walk/Run Progression and Groin Rehab

3 min Walk (4 mph) / 2 min Run (6 mph)
30 minutes
-
Hip Stretches and foam rolling focusing on Adductors
Sidelying hip Abductor and Adductor strengthening 2-3 sets x 30-35 (form fatigues
Supine bridging with t-band Abduction and ER 2 x 30
Eccentric Adduction 2 x 15
Sidelying hip flexion and extension 2 x 15

Daily Report

• Notes: Adductors felt good during the run. Ran 2 min at 6 mph with 30 sec 4 mph jog each interval. Still feel the adductors with certain movements, but improving some.

Bicycle Tabata and groin stretches

Tabata Stationary Upright Bicycle 20 sec/10 sec off x 4 minutes (8 reps)
Adductor stretches and foam rolling
Push-ups x 100
-
Notes: Bike workout was difficult. My cardiovascular endurance had dramatically decreased.

Walk/Run Progression and Groin Rehab

1:30 Run (6 mph) / 3:30 Walk (4 mph)
27 minutes
-
Hip stretches and foam roll
Contract-Relax
Supine bridging with ER and abduction
Sidelying hip abduction
Eccentric Hip adduction with t-band

Groin Rehab and Core

Push-ups
Planks Prone and sidelying
Groin stretching and foam rolling

Walk/Run Progression

4 min Walk (4 mph) / 1 min Run (6 mph) x 25 min
Groin Rehab
Adductor and Hip flexor/quad stretches
Abductor strengthening
Push-ups and planks

Groin Rehab

Christmas Day!!
Supine bridging with t-band around thighs doing abduction/ER x 3 sets
Plank on knees x 3 sets
Side Bridge on knees x 3 sets
Foam Rolling and stretching

Notes: Adductors a little sore today

Walk/Run Progression and Groin Rehab

Time Based Return to Run Progression
1 min run: 4 min walk x 25 minutes (4 mph walk/6 mph run)
* some discomfort with running
Adductor and hip flexor foam rolling and stretching

Notes: Today was 6 weeks s/p surgery. Still having adductor pain. Beginning daily self rehab.

Cleans and MetCon

Hang Cleans
135 x 3, 3, 3

MetCon 16:15
5 sets x 10 reps of:
Single Arm D-bell Snatches x 30 lbs
Overhead Press x 35 lbs
Inverted Rows Feet elevated
Plyo Push-ups

Surgery tomorrow.

Pushups

100 Pushups (33, 33, 34)

Bench Press and Metcon

Bench Press
135 x 8
185 x 5
195 x 5, 5, 5

MetCon Ladder 10, 9, 8, . . ., 1
Right and Left Kettlebell swings
Pullups

Daily Report:

• Notes: Finishing up block leave. Surgery scheduled for 12 Nov. Tried light jogging the other day, and still did not feel right in the groin left and right.

Mountain Biking

3 hours @ Black Diamond
Singletrack
-
Right anterior hip/groin a little sore; overall felt good

Road Bike

45 min about 15 miles @ Orting Trail
-
Felt good with no groin pain

Stationary Bicycle Tabata

10 min warm-up @ 90 RPM
Tabata 4 minutes 20:10 x 8 reps
6 min easy ride after

Daily Report:

• Body: No Groin pain riding bicycle
• Sleep: 6 hours
• Notes: Had Ultrasound today showed right inguinal herniation.

Stationary Bicycle 60/60's Intervals and Back

30 minutes Total
10 reps 60 sec hard: 60 sec easy

Seated Rows 3 x 10
Lat Pulldowns 3 x 10

Daily Report:

• Body/Notes: No groin pain riding bicycle. General Surgery Appointment 6 Oct. Ortho appt 7 Oct.

Metcon Ladder (Complex)

10, 8, 6, 4, 2 reps of:
Hang Clean 115 lbs
Push Jerk 115 lbs
Bent over Rows 115 lbs
Ab Rollouts
Pullups

Notes: Right pain increased after workout.

Bench Press and Metcon

Bench Press
135 x 10
185 x 3
205 x 3
225 x 3, 3, 3

MetCon (Complex) w/ 95 lbs x 3 round:
Snatch x 8
Push Press x 8
Bent Over Row x 8
SL Deadlift x 8
Inverted Rows x 8

Daily Report:

• Body: Right adductor feeling a little better, but not near 100%. Abductors Side stepping with t-band and Shoulder Rotator Cuff
• Sleep: 6 hours
• Notes: Slow run on treadmill @ 6 mph with walking @ 2 mph x 5 min. Some pain, but doing better.

Metcon (Hang Clean + Push-ups), Rotator Cuff

Metcon Workout
10 Rounds:
30lb d-bell hang clean x 10
Pushups x 10 (1st 2 sets were plyos)

Sidelying Rotator Cuff x 15, 12, 10 (8lbs)
Bent over Double D-bell Rows 3 x 15 (30's)
Shoulder Press 30lbs 3 x10

Daily Report:

• Body: Right adductors still not right. MRI taken last night
• Notes: Alyssa at MOPS retreat this weekend.

30/30's of Burpees

Warm-up (still refining)
Walking Knee to chest, Figure 4, and Thigh stretches x 5 each side
Walking lunges arms overhead x 5 each side
Squats with hands under feet x 10
Lateral lunges x 5 each
Wall W's x 10
Ankle Wall Mob x 10 - did not do today
Push-up Plus

Workout today:
30/30s Burpees x 10 minutes
1 minute of Mountain Climbers

Daily Report: Tried running, but could not continue b/c of adductors

Upper Body and Kettlebell Work

Bench Press
135 x 6
185 x 5
205 x 3, 3, 3

B1: Incline D-bell
60 x 10, 10, 10
B2: Bent over D-bell Rows
60's x 10, 10, 10
C: Seated Rows 3 x 10
D: Lat Pulldowns 3 x 10

E: 40 35lb clean and jerks
20 each arm
F: 35lb Turkish Get-up x 2 each side

Daily Report:

• Body: Right groin is feeling better everyday. I was going to run today, but decided not to. Will try treadmill tomorrow.
• Sleep: 6 hours

Snatches, Good Mornings, and Altered Fran

Snatches Barbell
95lbs x 5, 5, 5

Good Morning
95lbs x 12, 12, 12

Fran (Altered) ~ 5 min
Push Press/Jerk 95 x 21, 15, 9
Pull-ups x 21, 15, 9

Daily Report

• Body: Right Groin feeling much better. Will try running tomorrow maybe
• Sleep: 6.5 hours

ATSCI Kettlebell Instructor Course

Kettlebell Rank V
(9 min) 70 reps clean and jerks with 20 kg kettlebell
Finished course today (my birthday)
-
Notes: Felt a pop in right groin today trying a core row with kettelbell

ATSCI Kettlebell Instructor Course

Sore for ATSCI kettlebell course all day today.
Worked on Snatches, Cleans, Presses and Jerks.

Cleans and SL RDLs

Hang Cleans
135 x 5
185 x 2, 2, 2

Ankle Wall Mobilizations
3 x 15

SL RDL
30 x 10
35 x 10, 10

Stationary Bicycle 30/30s

30/30's x 10
30 minutes total

Hip Abduction
3 x 15

Hip Adduction
3 x 15

Upper Body

A: Bench Press
135 x 10
185 x 5
205 x 4, 4, 3

B1: Incline Press 50's x 10, 10, 10
B2: Single Arm Rows 50 x 10, 10, 10

C: Seated Rows 3 x 10

D1: Lat Pulldowns 3 x 10
D2: Ankle Wall Mobilizations

E: D-bell Shoulder Press 3 x 10

F1: Sidelying ER 3 x 8 w/ 5's
F2: Prone Y's 3 x 10 w/ 5's

G1: Biceps Curls 2 x 10 w/ 25's
G2: D-bell Skull Crushers 2 x 10 w/ 25's

D1

Tabata Stationary Bicycle

30 min total
Tabata 20 sec on: 10 sec off x 8 (4 min)

Cleans and Circuit

Hang Cleans
115 x 5
135 x 5
185 x 1, 1, 1, 1

Circuit x 3 sets
Pull-ups x 10 reps
Plyo Push-ups x 10 reps
Bent over Row 115 x 10 reps
30 lb SL RDL x 10 reps
30 lb Single Arm D-bell Snatch x 10 reps

Daily Report:

• Body: Groin feeling better, will continue to lay off lower extremities and running
• Sleep: 6 hours
• Notes: Jason and Erin surprised us last night with a visit at PF Changs for Alyssa's b-day party. Spent the day all day today with us and will fly out Sunday morning.

Bike Ride 30/30's Orting Trail

20 mile Bicycle Ride Orting Trail
15 miles in 50 min with 10 minutes of 30/30's
Some PT this morning with Platoon

Daily Report:

• Body: Right groin still hurting
• Sleep: 6.5 hours
• Notes: Tonight is Alyssa's B-day dinner at PF Changs.

Legs and Stationary Bicycle with Tabata

Stationary Bicycle x 40 min
Tabata Intervals x 4 min 20 on: 10 off

RDL
135 x 10
185 x 10, 10, 10

Single Leg RDL
30's x 10, 10, 10

Mountain Biking

1 hour of riding Black Diamond Coal Mine Trails

Notes: Took about 1 hour to get there and 1 hour to get back. Good riding though.

Upper Body

A: Bench Press
135 x 6
185 x 6
205 x 6, 6, 6

B: Rows 135 x 10, 10, 10

C1: Handstand Push-up BW x 5, 5, 5
C2: Pull-ups Weighted 35lbs x 6, 6, 6

D1: Biceps Curls 30's x 10, 10, 10
D2: Triceps Skull Crushers 25's x 10, 10, 10
D3: Sidelying External Rotation 5lbs x 8, 8, 8

Attempted Run

Daily Report:

• Body: Tried running today, but right groin still does not feel right. Having pain with any exertion, lunging with right leg to the rear.
• Sleep: 7 hours
• Notes: Will have to begin using bike for cardio until groin improves. Hope it is not a Sports Hernia!

Upper Body

Bench Press
135 x 10
185 x 8, 8, 8

B1: Incline D-bell Press 45's x 10, 10, 10
B2: Inverted Rows BW 3 x 10

C1: Sidelying ER 5 lbs x 10, 10, 10
C2: Prone Y's 5 lbs x 10, 10, 10

Daily Report:

• Body: Groin feels a little better. Will try running tomorrow.
• Sleep: 7 hours
• Notes: Worked out with Alyssa tonight. Continuing with Reintegration briefings at work. Felt good to workout a little bit.

Bicycle and Adduction Machine

Bicycle 2 x 10 min of 30/30’s
Total 40 minutes Riding

Seated Adduction 3 x 10

Notes: Leaving Iraq Today!!!

Upper Body

A: Bench Press
135 x 8
185 x 8, 8, 7
135 x 8
B1: Incline D-bell Press 3 x 10
B2: Seated Row 3 x 10

C1: Face Pulls w/ pronated grip 3 x 10
C2: Standing Shoulder Press (D-bell) 3 x 10

D1: Prone Y’s 5lbs 3 x 10
D2: Sidelying ER 5lbs 3 x 10

E1: Lat Pull downs with ropes 3 x 10
E2: Biceps D-bell curls 3 x 8-10
E3: Triceps Pressdowns 3 x 8-10

Notes: Leaving Iraq tomorrow. Right groin still feels pulled.

Upper Body

A: Bench Press
135 x 8
205 x 4, 4, 3
135 x 8

B1: Pull-ups
BW x 10, 8, 8
B2: D-Bell Shoulder Press
45 x 10
50 x 10, 10

C: Seated Rows
135 x 10, 10, 10

Rotator Cuff
D1: Prone Y's 5lbs 3 x 10
D2: Sidelying Shoulder ER 5lbs 3 x 10

E1: Biceps Curls (D-bells)
30's x 10
25's x 10
E2: Skull Crushers (D-bells)
25's x 10, 10, 8

Prone Planks 3 x 45 sec

Daily Report:

• Body: Right groin still feels strained. Worried it might be a sports hernia, but hope it is just an adductor muscle strain. Left side is starting to feel the same, but milder.
• Sleep: 7 hours
• Notes: Had a good time playing softball yesterday. I miss playing.

Upper Body

Bench Press
135 x 6
165 x 6, 6, 6

D-Bell Rows
55's x 10
60's x 10, 10

Inverted Rows
BW x 10, 10, 10

Push-ups 25, 20, 15, 10, 5

Rotator Cuff - Sidelying ER and Prone T's 3 x 8

Daily Report:

• Body: Right groin sore with warm-up lunges
• Sleep: 8 hours
• Notes: Long, boring day. Played basketball last night.

30/30's Recumbant Bike

10 minutes of 30/30's Recumbant Bicycle
Level 15, Recovery at Level 10

Tried 400's on treadmill, but could not continue due to right groin pain

Daily Report:

• Body: Right groin/adductors feel pulled. Been feeling like this for a couple of weeks now.
• Sleep: 6 hours
• Notes: About 2 weeks till I'm home!

Lower Body

Hang Cleans
135 x 5
155 x 3, 3
175 x 2, 2

Bulgarian Split Squats (D-bells)
35's x 6, 6, 6

Glute-Ham Developer
BW 3 x 10

Daily Report:

• Body: Right groin/adductors still not feeling right
• Sleep: 7 hours
• Notes: Right adductors feel strained with going into lunge or split squat.

Treadmill Run and Core

25 min Treadmill Run
8.0 mph @ 0.5% incline

Right and Left Sidelying Planks
3 x 45 sec

Daily Report:

• Body: Chest, Back and Shoulders sore
• Sleep: 7 hours
• Notes: Loaded personal items in connex tonight with customs. One day closer to being home.

Upper Body

A: Bench Press
135 x 8
185 x 6, 6, 6, 6

B1: Incline D-bell Neutral Grip
45 x 10
50 x 10
55 x 10
B2: Seated Rows
3 x 10

C1: Shoulder D-bell Press
45 x 10
50 x 8, 6
C2: Chin-ups
BW 3 x 8

D1: Sidelying Shoulder ER
10lbs x 8, 8, 8
D2: Prone Y's
5lbs x 10, 10, 10

Prone Planks 3 x 45 sec

Daily Report:

• Body: Shoulders mildly sore
• Sleep: 8 hours
• Notes: Turning in our gas masks today . . . after having them issued to us last week? Oh well, that is one less thing I have to bring home.

Rest Day - Push-ups

Push-ups 3 x 25 strict
Daily Report:

• Body: Shoulders sore, chest minimally sore
• Sleep: 8 hours
• Notes: Helped with unloading tri-cons this evening for customs.

Rest Day

Daily Report:

• Body: Chest and Shoulders sore
• Sleep: 7 hours
• Notes: Cleared Customs today for PT milvan - unpack and repack.

Legs

Cleans
Full - 135 x 5
Hang - 155 x 4, 4, 4

Deadlift
185 x 6, 6, 6, 6

Walking D-bell Lunge
50 x 8, 8, 8

Prone Planks and R/L Sidelying Bridge 2 x 45 sec

Daily Report:

• Body: Low back and left hip a little sore
• Sleep: 6 hours
• Notes: Packed personal baggage in connex today. Left shoulder feeling a little sore after workout today.

Upper Body

Bench Press
135 x 6
185 x 3
205 x 1
245 - Failed
225 x 1
135 x 8, 8

T-Bar Rows
45 x 10
90 x 10, 10, 10

Shoulder Press (D-bells)
30's x 12
55 x 8, 8, 6

Pull-ups/Chin-ups (Bodyweight)
BW x 10, 9, 7-2-1

Daily Report:

• Body: Knee and left hip a little sore from basketball
• Sleep: 6.5 hours
• Notes: Actual bench press max probably 230 or 235. I've gotten much weaker after not doing any shoulder/chest for close to 2 months.

Rest Day - Basketball

Daily Report:

• Body: Feeling good
• Sleep: 7.5 hours + 1 hour nap
• Notes: Played basketball tonight so decided not to work out legs today.

400m Treadmill Intervals

8 x 400m @ 10.0 mph @ 0.5%
Rest at 3.0 mph to 120 BPM
Max HR: 172 BPM; AVG HR: 148 BPM

Daily Report:

• Body: Right groin/adductor feel tight or almost strained
• Sleep: 5 hours
• Notes: Finished the PT Connex only to have it downloaded and repacked in about 5 days.

Rest Day

Daily Report:

• Body: Quad and gluts sore, but getting better
• Sleep: 8 hours
• Notes: Nice, easy day today of no work.

30/30's Recumbant Bicycle

Total 30 minutes
2 sets x 10 minutes (30 on: 30 easy)
5 min warm-up
Level 14-15 for work sets

Hanging leg Raises 3 x 12

Daily Report:

• Body: Quads, Hams and Gluts still sore, Chest starting to get sore. Left shoulder seems fine.
• Sleep: 7 hours
• Notes: Turned in all my ammo today. Do not know why we aren't keeping any with us until closer to leaving, but oh well. Another slow day watching tv movies all day. A little bit of CSCS studying.

Chest and Back

Bench Press
135 x 10
155 x 8
165 x 8
175 x 8

Inverted Rows (Bodyweight)
4 x 8-10

Pull-ups/Chin-ups (Bodyweight)
BW x 8, 8, 10 (multiple sets for last 10 rep set)

Shoulder D-bell Press
30's x 12
40's x 10
50's x 10, 8

Daily Report:

• Body: Quads, Hams, Gluts sore
• Sleep: 8 hours total
• Notes: Left shoulder did not feel quite 100% with bench press, but felt surprisingly good with shoulder presses. About 25 days to go.

Legs and Tabata Bicycle

Split Squats (Front Squat Position)
135 x 8
155 x 8
165 x 6, 6

Walking Lunges w/ D-bells
60 x 8, 8, 8

Calf Raises (Standing Calf Raise Machine)
145 x 8, 8, 8

Leg Extensions
3 x 10

Tabata Stationary Upright Bicycle
8 x 20:10 (4 min)

Daily Report:

• Body: Minimal pain left low back
• Sleep: 6 hours + 1 hour nap
• Notes: Last mission outside the wire today to Rehab Hospital just outside of Baghdad. 45 min drive out and about 1 hour back due to traffic. Good mission overall, but wish we could have spent more time at the hospital with the staff. Turned out to be more of a publicity deal instead of an opportunity to work/teach the physical therapists and physiatrists as Eric and I were planning. At least we were able to give them some wheel chairs, prosthetics, a few lofstrand crutches, and a 4 point walker.

Rest Day

Daily Report:

• Body: Feel "fluish" today after getting Anthrax shot yesterday
• Sleep: 7 hours
• Notes: Went to 2-23 IN Aid station and worked with Scott Fisher going over ortho exams.

Rest Day

Daily Report:

• Body: Left shoulder sore from Anthrax shot today (I guess). Left side low back pain as well
• Notes: I think I strained something in my back today as well after rearranging room furniture back to original set-up.

Rest Day

Tempo Run, Back and Rotator Cuff

Treadmill Tempo Run
0% incline x 3 miles
Mile 1 @ 7.5 mph
Mile 2 @ 9.2 mph
Mile 3 @ 8.0 mph

Bent-over Rows
135 x 10
155 x 8, 8, 8

Seated Rows w/ "Nautilus style"
3 x 10

Sidelying External Rotation
10 lbs x 8, 8, 8

Prone Y's
5 lbs x 10, 10, 10

Daily Report:

• Body: Quads and Hams sore
• Sleep: 6 hours
• Notes: I think the hot weather affects the running more than I realize even indoors. Seems to drain me of energy. About a month left here!

Rest Day - Push-ups

Push-ups (200 reps)
5 x 40 reps

Daily Report:

• Body: Hamstrings and Quads getting sore
• Sleep: 7 hours
• Notes: Patients no-showed today that I had agreed to see from 1st CAB. So they are cut off now. It's been a nice, easy day.

Legs and 30/30's Circuit

Rear Lunges
135 x 6
155 x 8, 8, 8

Glut-Ham Developer
3 x 10 Bodyweight

Circuit 30/30's x 2 sets (10 min)
Bodyweight Squats
Pushups (31, 35)
Right Lateral Lunges
Left Lateral Lunges
Split Squat Jumps

Daily Report:

• Body: Left Hip a little sore, a couple of left low back twinges today
• Sleep: 7.5 hours
• Notes: Completely finished moving out of building today. However, will see a couple of patients tomorrow morning. Sand storm blew in yesterday and still here.

400m Intervals Treadmill

9 x 400m Treadmill Intervals
0.5% incline @ 10.2 mph
Rest to 120 BPM @ 2.5 mph
Max HR: 173; AVG HR: 146

Daily Report:

• Body: Left low back sore a little sore
• Sleep: 6.5 hours
• Notes: Did not feel strong running today. Legs felt very heavy and struggled from through all 9 reps.

Rest Day

Daily Report:

• Body: Decided to take today off, b/c of beginning tendonitis feeling
• Sleep: 7 hours + 1.5 hour nap
• Notes: Extermely hot today. Feels like an oven blasting you in the face. Finished connex loading. Will finish cleaning out building and t/i of equipment tomorrow.

Murph and Arms

1 Mile Treadmill Run
10 Rounds (20:07):
200 Push-ups (20 reps)
50 Pull-ups (5 reps)
200 Abs (20 reps)
1 Mile Treadmill Run
Run @ 0.5% incline, 8.5 mph (7:03)

Biceps Curls 30lb d-bells x 10, 8, 8
Triceps Press-downs 3 x 10

Daily Report:

• Body: Good
• Sleep: 7 hours
• Notes: Connex is pretty much finished. Just have a about 3 items to put in it and will be done. The heat has been really draining. Feels like an oven blasting you in the face.

Rest Day - Connex Loading

Push-ups x 100
Daily Report:

• Body: Legs beginning to get a little sore this afternoon
• Sleep: 6.5 hours
• Notes: Loaded connex all day. Definitely wore me out. Tomorrow we should finish with the packing . . . only to unload and repack everything again in a couple of weeks with customs. Feeling much better these past few days. I don't know what switched/changed, but I definitely don't feel like I'm going to choke somebody out (as quickly) now.

Legs and Tabata Run

Power Cleans
135 x 5
155 x 3
185 x 2, 2, 2 - Mild difficulty with 185 - lost strength/power

Rear Lunges
135 x 8
155 x 8, 8, 8

Tabata Treadmill Run
12% incline, 8.0 mph
4 min (20:10 x 8)

Push-ups x 200

Daily Report

• Body: Good
• Sleep: 5 hours (woke up at midnight for room check . . . difficulty returning to sleep)
• Notes: Began packing up clinic today. Tabata Run was difficult the last 2-3 reps. Was initially going to run 3 miles, but did not feel up to it. In the end, the 2-3 miles would probably have been easier. Hopefully, the tabata 12% incline does not aggravate my achilles tendons.

Back and Intervals

Treadmill Intervals/Repeats
2 x 1 mile intervals @ 9.6 mph (6:15) rest 3 min
2 x 1/2 mile intervals @ 9.6 mph
0.5% incline

Back (after run)
Seated Rows
57 x 10
67 x 8
87 x 6, 6

Pull-ups/Chin-ups
3 x 7 reps Bodyweight

Daily Report:

• Body: Legs still a little sore, but not bad
• Sleep: 4 hours + 3.5 hours after first wake-up/piss bottle time
• Notes: Today was the last day for my Physical Therapy clinic on Camp Taji (not getting a replacement which is a good thing). Will begin packing up equipment tomorrow. Getting closer to going home! Supper sucked tonight as usual.

Rest Day - Push-ups

Push-ups x 200
67 x 2 min
33, 40, 40, 20

Daily Report:

• Body: Tired. Quads and Hamstrings are extremely sore. Decided to rest since so sore and little sleep.
• Sleep: 2 hours + 1.5 hour nap
• Notes: M4 Range today. Shot poorly. Still not sleeping well for some reason, but had to get up early this morning at 0220

Rest Day

Daily Report:

• Body: Quads, Hams, and Gluts a little sore
• Sleep: 2.5 hours + 4 tossing/turning
• Notes: Feeling tired today. Had range PMI this morning which was one of the biggest wastes of time I've experienced in a while. M4 range tomorrow show time 0245 . . . awesome. 2LT Koontz (female PL) is OIC . . . we'll see how it goes. Most females in the army get on my last nerve these days.

Legs and Tabata Bicycle

Deadlift
135 x 6
225 x 6
275 x 6, 5

Split Squat Barbell
135 x 6
155 x 6
175 x 6, 6, 6

Walking Lunge
50 x 8
60 x 8, 8

Tabata Recumbant Bicycle
4 minutes
20 on: 10 off x 8

"Murph"

"Murph"
1 mile Run @ 8.0mph (7:30) 0.5% incline
Circuit (Bodyweight) 23:04
Push-ups: 10 x 20 reps (200)
Pull-ups: 10 x 7 reps (70)
Abs: 10 x 20 (200)
1 mile Run @ 8.0mph (7:30) 0.5% incline

Daily Report:

• Body: No soreness
• Sleep: 4 - 5 hours; Woke up at 0300
• Notes: Workout felt good today.

Rest Day

Daily Report:

• Body: Tired
• Sleep: 5 hours
• Notes: Another day is done! Clinic is definitely slowing down.

Legs (a.m.) and 400's (p.m.)

Legs (a.m.)
Rear Lunges
135 x 8
155 x 6, 6, 6

Burpees (5 Rounds)
30/30s

Core - 10 minutes

Treadmill Intervals (p.m.)
10 x 400 m @ 10.2 mph
0.5% incline
Rest to 120BPM @ 2.0 mph
Max HR: 174; Avg: 148
Time from beginning of 1st to end of last interval - 31 minutes

Daily Report:

• Body: Feeling good. Right groing/hamstrings feeling tight with lunges.
• Sleep: 6.5 hours (woke up @ 0500 for some reason, but finally dosed back off for about 45 min
• Notes: Did pool therapy class this morning with 1 knee patient. I can't get her squat symmetrical for some reason. She is still favoring her "good" leg. Good day at clinic this afternoon. Got to teach a 5th Group SF medic for about 2 hours and treat a couple of Captains he works with.

Rest Day

Push-ups x 200 reps (sets of 33 & 34)

Daily Report:

• Body: Feeling a little run-down. Decided to take a rest day.
• Sleep: 7 hours - woke up 2x last night. Woke up feeling exhausted
• Notes: Clinic slow this morning. No patients at all this afternoon. SF guys stopped by and asked for me to show themsome stuff which will be fun tomorrow afternoon.

Tempo Run and Back (Pulls)

Tempo Treadmill Run (3 miles)
Miles 1 and 3 @ 8.0 mph (7:30)
Mile 2 @ 9.6 mph (6:15)
0.5% incline

Back (Pulls)
Horizontal Rows (Bodyweight) x 12, 10, 10

Seated Rows
67lbs x 8
77lbs x 8, 8

Lat Pulldowns
57lbs x 8, 8
47lbs x 8

Biceps Curls
70 x 10, 60 x 10, 50 x 8

Daily Report:

• Body: Quads, Back and Chest still sore, but feeling better
• Sleep: 7 hours
• Notes: Did 45 min Pool Therapy Class this morning. Sand storm blew in shortly afterwards.

Rest Day

Foam Rolled lower extremities
Daily Report:

• Body: Quads, Back, chest all sore
• Sleep: 6.5 hours
• Notes: Slow afternoon clinic today. Getting hot again. Murph workout seems to have worked me over combined with Split squats yesteray.

Legs and 30/30's Circuit

Split Squat Barbell
95lbs x 8
135lbs x 8
155lbs x 8, 8 , 8

Calf Raises (Leg Press)
360lbs x 10, 10, 10

Circuit 30/30's (10 minutes)
1. Burpees
2. Mountain Climbers
3. Body Weight Squats
4. Bent over Rows (2 x 45lb d-bells)
5. Supine Bridge Single leg for reps

Daily Report:

• Body: Chest and back sore from yesterday. Knee joints a little sore as well.
• Sleep: 8 hours (woke up a couple of times during the night)
• Notes: One more day closer to going home. Today was a good day off and another nice weather cigar night.

Run and PT Workout (Murph)

1.5 mile run @ 8.5 mph
10 Rounds:
25 Pushups (250)
7 Pullups (70)
20 Abs (200)
1.5 mile run (last mile @ 9.0 mph)

Daily Report:

• Body: Knees a little sore with running
• Sleep: 7 hours
• Notes: Clinic busy this morning with a lot of low back pain. Good night tonight - cigar night with Mark and Pete.

Rest Day

Push-ups x 100 (Sets of 15-25 reps)

Daily Report:

• Body: Took today off to let legs rest. Left shoulder a little sore doing push-ups
• Rest: 5 hours
• Notes: Saw Green Zone tonight. Not bad, but definitely made by a liberal.

Legs and 400m Intervals

Legs (a.m.)
Rear Lunge Barbell
95 x 8
115 x 8
135 x 8, 8

Single Leg RDL
45 d-bells 3 x 8

Calf Raises (Leg press machine)
270lbs 3 x 12

9 x 400m Intervals Treadmill (p.m.)
10.0 mph @ 0.5% incline
Rest to 120 BPM @ 2.0 mph
Last 2 reps @ 10.2 (5:52)

Max HR: 171 bpm, Avg HR: 145 bpm

Daily Report:

• Body: Feeling good
• Sleep: 7 hours
• Notes: Clinic really slow today. Have a redeployment brief tomorrow. Dust storm so pool closed today for pool therapy, gave me the chance to go to the gym and knock out legs the morning.

Weights - Pulls

Hang Clean
135 x 5
155 x 5
185 x 3 (More difficulty with 185 than usual)

Bent over Barbell Rows
135 x 10
155 x 8, 8

Pull-ups
4 x 5 Bodyweight

Seated Rows
57 x 10
67 x 10, 10

Push-ups
6 x 15

Daily Report:

• Body: Feeling okay.
• Sleep: 7 hours
• Notes: Clinic good today until 2 people showed up 5 minutes before closing. I was planning on cutting out early. Decided not to do any cardiovascular work today and give body rest.

Tabata Run

Tabata Treadmill Run
(2 miles) 1 mile before/after @ 7.5 mph, 0.5% incline
10 reps (5 minutes) 20:10 tabata 12% incline @ 7.5 mph

Daily Report:

• Body: Overall feeling good
• Sleep: 7 hours
• Notes: I could have pushed it harder at 8.0 mph x 8 reps. Did pool therapy class today and got a nice sunburn on the shoulders. Was able to get a decent pool workout in as well.

Tempo Run

Tempo Treadmill Run (3 miles)
Miles 1 and 3 @ 7.5 mph (8:00)
Mile 2 @ 9.0 mph (6:39)
0.5% incline
Max HR 170 bpm, Avg HR 158 bpm

Rotator Cuff Strengthening
Sidelying ER 5 lbs x 12, 12, 12
Prone Y's 5 lbs x 10, 10, 10

Core Anti-Rotary with Cable 2 x 10 each side

Daily Report:

• Body: Hamstrings and quads a little sore
• Sleep: 7.5 hours
• Notes: Clinic busy this morning. Got EMG/NCS for guy with Infraspinatus muscle atrophy. Got a package today from Jason and Erin and one from Aunt Janet yesterday.

Legs

Deadlifts
135lbs x 10
205lbs x 10
225lbs x 10, 10

Barbell Rear Lunge
95lbs x 10, 10, 10

30/30's (10 minutes)
2 rounds
1. Burpees
2. Push-ups
3. Squats with 25lb d-bells
4. Mountain Climbers
5. RDL 45lb d-bells

Intervals and Back (Pulls)

6 x 800m Intervals (Treadmill)
@ 9.2 mph (6:31) 0.5% incline
Rest to 120BPM @ 2.0 mph
Max HR: 172 Avg: 151

Back (Pulls)
Seated Rows
57lbs x 10, 10, 10

Lat Pull Downs
47lbs x 10, 10, 10

Daily Report:

• Body: Left shoulder feeling good. Left hip 90%
• Sleep: 6.5 hours; 1.0 hr nap
• Notes: Clinic good today. Simple Jack is in town, so I am trying to avoid the company/TMC area today and tomorrow. Tonight is burrito night!

Rest

Daily Report:

• Body: One instance of sharp left hip with sit-to-stand. Left shoulder feeling ok today. Knees are a little sore. The bike may not have been adjusted totally right.
• Sleep: 6.5 hours
• Notes: Clinic not too busy today. Overall, seems to be slowing down some. Decided to take today off from running. Will do Intervals/Pulls tomorrow and Run/Legs Sunday.

Bike Intervals and Rotator Cuff

Stationary Upright Bike Intervals
30 minutes
2 x 10 min of 30/30's

Rotator Cuff
Sidelying Shoulder External Rotation 3 x 10 with 6lbs
Bilateral Shoulder External Rotation with Scapular Retraction 3 x 10 green t-band
Wall 'W' Raises 3 x 10
Standing Y's with t-tube 3 x 10

Daily Report:

• Body: Left hip and left shoulder sore. No sharp stabbing hip pains today though.
• Sleep: 6.5 - 7 hours
• Notes: Clinic was good today. Everybody no-showed for pool therapy class today, so after 30 min I left and went back to my CHU for a couple of hours. I don't understand why people skip appointments like that, oh well . . . it makes for an easy day for me.

Legs

Front Squats
115lbs x 8 - Left hip really painful today

Barbell Split Squats
135lbs x 8, 8
155lbs x 8

Romanian Deadlift
135lbs x 10
205lbs x 10
225lbs x 10, 10
245lbs x 10

Leg Press (Single Leg) / Calf Press
90lbs x 8/15, 8/15

Daily Report:

• Body: Left hip bothering me all day. Sharp, stabbing pains 2-3x today with standing up. I will cut down running mileage this week, and may take a week off from working legs. Left shoulder also feeling sore.
• Sleep: 6.5 hours
• Notes: Dust storm cleared out today. Clinic not too busy. Supper sucked. Still waiting on SF position decision. There are a lot of applicants, so we'll see. I hope I get it though. I'm not sure I will want to do anything else as a PT.

Run and Back (Pulls)

Tempo Run (Treadmill)
3 miles @ 0.5% incline
Miles 1 & 3: 8 mph
Mile 2: 8.6 mph

Back Workout
Lat Pulldowns
40lbs x 8, 8, 8

Seated Rows
54lbs x 10, 10, 10

Horizontal BW Rows
3 x 8

Daily Report:

• Body: Knees felt sore with run today and left shoulder a little sore
• Sleep: 7 hours
• Notes: Clinic was busy this afternoon. Another dust storm came in so pool therapy canceled.

Rest Day - Army Birthday

Daily Report:

• Body: Feeling a little tired. Decided to take today off from working out to avoid possible overtraining.
• Sleep: 7 hours
• Notes: Managed to get 2 real beers tonight for the Army's Birthday at the company get together. Played multiple games of volleyball and lost all of them. I'm tired of volleyball. Sad thing is the other team had no athletic talent what-so-ever.

Rest Day

Rotator Cuff Strengthening
Bilateral Shoulder External Rotation with Scap Retraction 3 x 15
T-band Y's seated 3 x 10

Daily Report:

• Body: Left shoulder feeling better, but still unable to do a push-up pain-free.
• Sleep: 8 hours (woke up 2x)
• Notes: Good day off. Finished a chapter for CSCS studying and watched some of the series The Pacific.

Long Run and Legs

Long Run (a.m.)
80 minutes (uknown mileage)
Slow pace ~ 9:00 - 9:30 pace

Legs (p.m.)
Power Cleans
135 x 5
155 x 5, 5

Split Squats (Barbell)
115 x 10
135 x 10, 10

Single Leg Romanian Deadlift
30 x 10
45 x 10, 10

Prone Planks 2 x 75 sec

Daily Report:

• Body: Knees aching a little after run this morning. Left shoulder felt fine with cleans today. Forgot to do rotator cuff exercises today.
• Sleep: 6 hours
• Notes: Good day at clinic today. Felt good getting a run in prior to going in. Surprisingly kind of comfortable temps this morning at 0500 for the run. Got stuck at the bottom of my split squat today right leg forward, and had to get workers to help me up with the weight. Kind of embarrassing. Still waiting on word about SF job. Tried watching Shoulder DVD today, but laptop kept screwing up. Cigar night with some of the boys tonight.

Intervals and Back (Pulls)

5 x 800m intervals (Treadmill)
@ 9.6 mph (6:15)
Rest to 120 BPM @ 2.0 mph
Max 176 BPM, Avg 153 BPM

Weights (Back / Pulls)
Pull-ups (BW) x 10, 10, 6-2-2(10)
Bent-over Rows 135lbs 3 x 8
Barbell Curls 65lbs x 8, 55lbs x 8, 45lbs x 8
Seated Rows 3 x 8-10

Daily Report:

• Body: Hamstrings a little sore. Aggravated Left shoulder doing a C-T Junction Manipulation on a patient today. Left shoulder felt fine with Back exercises today though.
• Sleep: 7 hours
• Notes: Dust storm had cleared out, raising the temperature. Morning clinic was busy, but afternoon was pretty slow allowing me to catch up on unfinished notes from the day prior and leave at about 4:25 pm which was nice. Just thinking how thankful and lucky I am to have such an awesome wife . . . and 2 great little girls. Can't wait to get home to them. It has been 9 months today.

Rest Day

Rotator Cuff Strengthening
Sidelying ER 3 x 10-12 6lbs
Standing BUE ER with scap retraction

Daily Report:

• Body: No soreness. Left shoulder feeling better
• Sleep: 6 hours
• Notes: Relatively easy day today at the clinic. Overall, tired from lack of sleep waiting for job decision.

Intervals and Legs

Intervals 8 x 400m (Treadmill)
@ 10.0 mph (6:00)
Recover 1 min @ 2.0 mph
0.5% incline

Legs Workout
Romanian Deadlift
135lbs x 10
185lbs x 10
225lbs x 10, 10

Walking D-bell Lunges
45lbs x 10
50lbs x 10, 10

Daily Report:

• Body: Felt good, a little tired from lack of sleep the past couple of days. Avoid scheduling heavy gripping lifts back to back like today. Definitely need time between working out and run. Will begin morning run with evening weight lifting next combination day.
• Sleep: 5.5 hours
• Notes: Dust storm came in this afternoon. Temperatures remained bearable today. Clinic not too busy, allowing me to catch up on notes. Gave a subacromial corticosteroid injection today for a guy with shoulder pain not improving.

Run - Tempo

Treadmill Tempo Run
3 miles Hill program
Level 5
Mile 2 @ 8.6 mph (6:58)
Miles 1 and 3 @ 8.0 mph (7:30)
Max HR 181, Avg HR 166

Daily Report:

• Body: Legs still a little sore, but overall felt good. Left shoulder continuing to feel better.
• Sleep: 6.5 - 7 hours
• Notes: Dust storm clearing today, so it was a little warmer but tolerable. Crazy day at the clinic this morning. Pool Therapy Class canceled due to the dust. Another terrible supper as well.

Rest Day

Daily Report

• Body: Hamstrings and Gluts still sore
• Sleep: 6.5 - 7 hours
• Notes: Clinic not too busy today. Low visibility with the dust storm all day, but temperature was cooler (100 deg). Had to re-sign the OER for the 4th time today which is becoming comical. Should be the last time.

Run - Interval

Run - Interval (Treadmill)
4 x 800m @ 0.5% incline
9.6 mph (6:15 pace)
Recover till 120 BPM @ 2.0 mph
Max 183 BPM, 153 BPM

RC strengthening - Sidelying External Rotation 5lbs x 15, 12, 10

Daily Report:

• Body: Hamstrings and Gluts sore from yesterday's workout, Ice 2x today
• Sleep: 8 hours
• Notes: Day off from work. Worked on biography and 5 year time line. Finished chapter 9 for CSCS exam. Extremely hot today. I've been hooked on playing Dave Matthews songs today #41, Stay or Leave, and Save Me on the guitar.