No Intensity
Strain Prevention
Saturday, April 30, 2011
Thursday, April 28, 2011
4.28.11 - TFW - Pre-Recruit - C4D4
High Intensity
Warm Up
Exercise 1: 10,10,9,9,9,9,9,10 [9]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 132 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 5: 4,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 5,6,6,6,6,6,6,6 [5]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 7
TACFIT SCORE: 36
Average HRbpm: 140.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00
Sent from my iPod
Cool Down
Warm Up
Exercise 1: 10,10,9,9,9,9,9,10 [9]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 120 RPT: 8 RPD: 3 RPE: 7
Exercise 3: 11,11,11,11,11,11,11,11 [11]
HRbpm: 132 RPT: 8 RPD: 3 RPE: 7
Exercise 4: 3,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 5: 4,3,3,3,3,3,3,3 [3]
HRbpm: 160 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 5,6,6,6,6,6,6,6 [5]
HRbpm: 150 RPT: 8 RPD: 3 RPE: 7
TACFIT SCORE: 36
Average HRbpm: 140.33
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 7.00
Sent from my iPod
Cool Down
Wednesday, April 27, 2011
4.27.11- TFW - PreRrecruit - C4D3
Moderate Intensity
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 96 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 82 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 7,7,7,7,7,7,7,7 [7]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 80 RPT: 7 RPD: 3 RPE: 7
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 3,3,3,3,3,3,3,3 [3]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 22
Average HRbpm: 91.33
Average RPT: 7.83
Average RPD: 3.00
Average RPE: 6.33
Sent from my iPod
Cool Down
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 5,5,5,5,5,5,5,5 [5]
HRbpm: 96 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 82 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 7,7,7,7,7,7,7,7 [7]
HRbpm: 100 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 80 RPT: 7 RPD: 3 RPE: 7
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 110 RPT: 8 RPD: 3 RPE: 7
Exercise 6: 3,3,3,3,3,3,3,3 [3]
HRbpm: 80 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 22
Average HRbpm: 91.33
Average RPT: 7.83
Average RPD: 3.00
Average RPE: 6.33
Sent from my iPod
Cool Down
Tuesday, April 26, 2011
Monday, April 25, 2011
Sunday, April 24, 2011
4.24.11 - TFW - Pre-Recruit - C3D4
High Intensity
Warm Up
Exercise 1: 8,10,9,9,9,8,8,9 [8]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 10,10,10,10,10,10,10,9 [9]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,2,2,2 [2]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 3,3,3,3,3,3,3,3 [3]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 32
Average HRbpm: 1.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 5,5,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 10,10,10,10,10,10,10,9 [9]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,2,2,2,2,2 [2]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 3,3,3,3,3,3,3,3 [3]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 6,6,5,5,5,5,5,5 [5]
HRbpm: 1 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 32
Average HRbpm: 1.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Floor Scorpion
Saturday, April 23, 2011
4.23.11 - TFW - Pre-Recruit - C3D3
Mod Intensity - I used the new TacFit Timer for my Ipod Touch - awesome app
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 6,6,6,6,6,6,6,6 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 6,7,7,7,7,7,7,7 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 23
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Warm Up
TACFIT SESSION REPORT [20/10X8+60]
Exercise 1: 6,6,6,6,6,6,6,6 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 2: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 3: 6,7,7,7,7,7,7,7 [6]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 4: 2,2,2,1,1,1,1,1 [1]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 5: 2,2,2,2,2,2,2,2 [2]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
Exercise 6: 4,4,4,4,4,4,4,4 [4]
HRbpm: 0 RPT: 8 RPD: 3 RPE: 6
TACFIT SCORE: 23
Average HRbpm: 0.00
Average RPT: 8.00
Average RPD: 3.00
Average RPE: 6.00
Sent from my iPod
Cool Down
Friday, April 22, 2011
Thursday, April 21, 2011
Tuesday, April 19, 2011
4.19.11 - TFW - Pre-Recruit - C2D4
high intensity
Warm up
ex1. - 7
ex2. - 4
ex3. - 8
ex4. - 2
ex5. - 3
ex6. - 5
Cool down
Warm up
ex1. - 7
ex2. - 4
ex3. - 8
ex4. - 2
ex5. - 3
ex6. - 5
Cool down
Monday, April 18, 2011
4.18.11 - TFW - Pre-Recruit - C2D3
Mod Intensity
Warm up
Didn't keep score on any of the 6 exercises. Worked on both exercise 4 & 5, I suck at them.
Cool Down
Warm up
Didn't keep score on any of the 6 exercises. Worked on both exercise 4 & 5, I suck at them.
Cool Down
Saturday, April 16, 2011
Thursday, April 14, 2011
4.14.11 - TFW - Pre-Recruit - C1D4
high intensity
Warm up
ex1. - 6
ex2. - 4
ex3. - 7
ex4. - 2
ex5. - 3
ex6. - 4
Cool down
Warm up
ex1. - 6
ex2. - 4
ex3. - 7
ex4. - 2
ex5. - 3
ex6. - 4
Cool down
4.13.11 - TFW - Pre-Recruit - C1D3
Mode Intensity
Warm Up
Didn't track score - After 3 months of mass building, I lost some of the mobility i gain while doing TFC.
Cool Down
Warm Up
Didn't track score - After 3 months of mass building, I lost some of the mobility i gain while doing TFC.
Cool Down
Wednesday, April 13, 2011
Monday, April 11, 2011
Clubbell Mass Evolution by Shane Heins = Awesome Program, Buy it!
I finished this last night.
Awesome program! Shoulders and arms are much bigger. Weight went up because of the Creatine and quitting smokeless tobacco, but only by 7 pounds. Last time i quit it was 50lbs in 4 months. This program kept me from gaining too much.
Month 1 - long and grueling - think GVT with clubbells. divided into 2 session upper/lower. warm up/cool for both
Month 2 - TUT - 3 phases - warm up/cool downs same for all phases
Month 3 - Heavy CB training - Most challenging month for me. back to 2 session with separate warm ups and cool downs.
Programs calls for a set of 15# Clubbells and a 35# Clubbell.
I ended up using my 25# set and 45# Cb for most, but on some of the exercises in Month 2 & 3, to maintain best form possible, I used my homemade 15# set( more like 17-19#, filled with concrete),
If you are into Clubbell training, I highly recommend this product!
Awesome program! Shoulders and arms are much bigger. Weight went up because of the Creatine and quitting smokeless tobacco, but only by 7 pounds. Last time i quit it was 50lbs in 4 months. This program kept me from gaining too much.
Month 1 - long and grueling - think GVT with clubbells. divided into 2 session upper/lower. warm up/cool for both
Month 2 - TUT - 3 phases - warm up/cool downs same for all phases
Month 3 - Heavy CB training - Most challenging month for me. back to 2 session with separate warm ups and cool downs.
Programs calls for a set of 15# Clubbells and a 35# Clubbell.
I ended up using my 25# set and 45# Cb for most, but on some of the exercises in Month 2 & 3, to maintain best form possible, I used my homemade 15# set( more like 17-19#, filled with concrete),
If you are into Clubbell training, I highly recommend this product!
Sunday, April 10, 2011
Friday, April 8, 2011
Tuesday, April 5, 2011
4.5.11 - CBME - Month 3 - C6D3
Mod Intensity
Warm Up B
Session B - 5 rounds - I substituted OA KB C&J for the first exercise - 32kg
Cool Down B
BEP again
Warm Up B
Session B - 5 rounds - I substituted OA KB C&J for the first exercise - 32kg
Cool Down B
BEP again
Monday, April 4, 2011
4.4.11 - CBME - Month 3 - C6D2
Low Intensity
2 miles on Stationary bike
Strain Prevention
Cool Down A & B
Black Eyed Peas again
2 miles on Stationary bike
Strain Prevention
Cool Down A & B
Black Eyed Peas again
4.1.11 - Rest
After a very nice dinner with the wife and oldest while the youngest was at a hockey game, I crashed at 8PM woke up Sat. at 8AM. I must have been tired.
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