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Pre Deployment Training 9 17 08 |
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Written by JD Johannes
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Wednesday, 17 September 2008 |
My eating was all screwed up today. We got on a roll and I didn't have enough food in the cooler so when I hit the gym I was low on gas.
But, I did my level best.
Bodyweight: 199.8 Lbs.
Dumbbell Rows
Right Arm Left Arm
130 Lbs. x 9 9
x 4 4
x 3 3
Wide Grip Lat Pulldowns
210 Lbs. x 9
x 2
x 1+ Flails
Dumbbell Rear Delts
35 Lbs. x 5 Thumbs Down
x 4 Thumbs Up
Shrugs
95 Lbs. x 12 Bent over
x 9 Straight
Tomorrow just sprints in the morning.
A note on the cardio.
Why do I do sprints? Because distance running lowers your metabolic rate which reduces the amount of calories you burn, and releases cortisol which inhibits fat loss and running distance chews up muscle fibre.
When I do looped 50s I'm actually covering 120 yards each repetition.
I did 12 repetitions in 8 minutes on Tuesday.
That is 4,320 feet or 4/5 of a mile.
In a few weeks I'll be up to 30 repetitions in 15 minutes. That is 10,800 feet which is more than two miles.
So I'll be doing the equivalent of running two, 7-minute-miles but without the side effects of distance running.
But more importantly, sprints are more common in combat and if you can sprint like that, you are fit enough for distance work.
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