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!