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.