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Old 08-04-2009, 08:15 AM   #13
nighttrain
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Join Date: Jul 2009
Location: Louisville, Ky
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DAY 15 Morning------ 3 Aug 09

ok so this morning i had to administer an APFT (Army physical fitness test) to one of my students.
So the Joe does his push-ups and sit-ups, and we move to the running course...
i tell him look dude im gona run this at the same time you do, so if you wanna pass you had better stay in front of me.
i say im gona run the 2 miles in about 17:00ish and you have only 17mins in order to pass.
well to make a long story short he didnt stay in front and i ran a 15:54 so shit that is a lil more than a minute off my last weeks run time of 17:00.....
soon i think i will be back to running it in mid 14's or so.... pretty good cardio this morning... STAY TUNED FOR BACK AND BICEPS TONITE!!!!!

opps almost forgot took my G-force following a shower after my run and im feeling Great!!!!!


DAY 15 EVENING-----

BACK

Sumo Deads--- 135x12/ 225x10/ 315x8/ 365x4 drpped 2 reps??? 405x4

SLDL--- 185x10 185x8x3 sets

BW pullups--- 15/ 12/ 10

Seated cable rows--- 4 sets of 12--- didnt write down weight, but it wasnt real heavy just got good stretch and strict form...

didnt do Biceps like i was supposed to, just wasnt feeling it tonite.... i will do biceps on Wednesday... i think this mornings run took alot outa me...
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