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.