workout

[eagl]

2 weeks of command post exercise = 2 weeks of 14 hour days and no exercise.  Second exercise in 6 weeks = only 2 weeks of routine workouts in the last month and a half.  So after sleeping a total of 18 hours Saturday, I hit the pool today.  Suprisingly enough, I had the best workout I've had all year.  2000 yards in 40 minutes, followed by a 10 minute 200 yard warmdown with some strokework targeting my abs and back (continuing my rehab 3 years after back surgery).

Since I'm trying to boost my USAF fitness test score next month, I swam the first 1000 yards straight and at my target run heartbeat (150-160) in 18 minutes.  The next 200 was strokework, and then I did 8 100s on 2 minute splits (1:35 - 1:45 splits and rest till 2 min) with my first 100 clocking 1:35, 5th clocking 1:45, and last pushed hard coming in at 1:39.

Finishing it all off was my usual 25 yard underwater swim.  That's starting to become too easy even at the end of the workout, so I might start making the turn underwater and heading back the other way without taking a breath.  Dunno if I'll try for 50 yds underwater though, since pushing too hard is a good way to black out and drown...  That's fun if you're a navy seal but not terribly entertaining for anyone else.

[Nilsen]

Thats not bad eagl.. wtg!

[Jackal1]

I`ve been doing the around the corner back bends. ( To make sure wife is not watching) I follow it up with the initial silent dash to the car to get the blood pumping and warmup.
I follow that with the 10 yard dash with the Tin Cup being the finish line.
I then proceed with the deep knee bend lift and jerk at the beverage cooler folowed by a back to the car trot.
On the way home I do extreme muscle realxation exercises accompanied with the intense " can`t wait to get home" intense drooling therapy.
Once home, I once again do the deep knee bend lift and jerk followed by the Larry The Cable guy shuffle. Weather permiting, I do the  extended lawn chair relaxation routine accompanied with 16 oz curls with emphasis on rep training.

[Debonair]

I burned 50 gallons of 100LL followed by a BLT & 6oz of Virginia Gentlman to cool down.
My right leg is pumped, the rest of me is about 12lbs overweight.

[wetrat]

I tore my right pec today. Again.

[Gunslinger]

Originally posted by eagl
2 weeks of command post exercise = 2 weeks of 14 hour days and no exercise.  Second exercise in 6 weeks = only 2 weeks of routine workouts in the last month and a half.  So after sleeping a total of 18 hours Saturday, I hit the pool today.  Suprisingly enough, I had the best workout I've had all year.  2000 yards in 40 minutes, followed by a 10 minute 200 yard warmdown with some strokework targeting my abs and back (continuing my rehab 3 years after back surgery).

Since I'm trying to boost my USAF fitness test score next month, I swam the first 1000 yards straight and at my target run heartbeat (150-160) in 18 minutes.  The next 200 was strokework, and then I did 8 100s on 2 minute splits (1:35 - 1:45 splits and rest till 2 min) with my first 100 clocking 1:35, 5th clocking 1:45, and last pushed hard coming in at 1:39.

Finishing it all off was my usual 25 yard underwater swim.  That's starting to become too easy even at the end of the workout, so I might start making the turn underwater and heading back the other way without taking a breath.  Dunno if I'll try for 50 yds underwater though, since pushing too hard is a good way to black out and drown...  That's fun if you're a navy seal but not terribly entertaining for anyone else.

Are you exempt from the run portion and do Ergo instead?  Either way last years changes to the AFI state that you get the full 30 points for abdominal measurment if your BMI is under 25.5 (i think that number is right)  After losing 20lbs during the post phase of MTI school I took my fit test and got full points because of it.  Of course I also lost 2 inches off my waist as my 34L bluse pants hang off my waist but since most people don't have a 32.5" measurement a person that's got a good BMI score can get the full points now.  Just heads up!

[Wolfala]

I rolled my right ankle and still managed to cap off 1500 rounds of .68 RPS paintball ammo. Even shot a group of Navy guys with horrible SA, though 1 is a Machinest mate - can't blame him too much. Then I blew an O-ring, did a field strip during an attack and defend, and a ref brought me over his Angel and took my ravaged A-5 SMG to the side to perform CPR.

Good start to the weekend - my wife still complains about the ankle though.

Women...

[eagl]

Guns,

I have to do the run but my shins hurt quite badly when I run (always have, always will) so I can only get in 4-6 miles per week.  To make up for it, in addition to what little running I can do, I try to get in some aerobics and pace myself for 15-20 minutes at the effort level I expect to exert during the run.  Then because I'm fat, I'll continue working out for another 20-30 min mixing up sprints and distance stuff so I keep my heart rate at a reasonable level.

I am too heavy to win the BMI lottery so I just have to accept losing points on the waist measurement.  Last time I maxed the situps and ran the 1.5 miles in a bit under 13 min, but last time I had 3 straight months where I could build up to the test.  And I had an NCO who was also worried about passing so we ran together a couple times each week.  This time, I prepped for a month, stopped almost entirely for 6 weeks due to the military exercises, and now I have one month remaining to get ready.  

Stupid me, I'm taking leave starting the 5th day of my birth month so I even have to take my test in the first few days of the window.  Oh well, I'll probably pass but it's not going to be as easy as it should be.  I passed fairly easily last time (as it should be) but I let my work schedule interfere with my workout routine and it's going to kick me in the nuts during the test.

Oh yea, on top of that another disc in my middle back is really bothering me, but if I get it checked out I'll probably lose my flying assignment.  So I'm prepping and taking the test with 1 or 2 herniated discs in my back...  Fun.

I tell you one thing, it sure makes me a hell of a lot less forgiving when a young troop can't pass...  "If a fat crippled 35 year old major can pass, what's YOUR excuse airman?"

[DREDIOCK]

Originally posted by eagl
I might start making the turn underwater and heading back the other way without taking a breath.  Dunno if I'll try for 50 yds underwater though, since pushing too hard is a good way to black out and drown...  That's fun if you're a navy seal but not terribly entertaining for anyone else.

I say go for it.

Can I watch?
It would be entertaining for me:D

[Gunslinger]

Originally posted by eagl
Guns,

I have to do the run but my shins hurt quite badly when I run (always have, always will) so I can only get in 4-6 miles per week.  To make up for it, in addition to what little running I can do, I try to get in some aerobics and pace myself for 15-20 minutes at the effort level I expect to exert during the run.  Then because I'm fat, I'll continue working out for another 20-30 min mixing up sprints and distance stuff so I keep my heart rate at a reasonable level.

I am too heavy to win the BMI lottery so I just have to accept losing points on the waist measurement.  Last time I maxed the situps and ran the 1.5 miles in a bit under 13 min, but last time I had 3 straight months where I could build up to the test.  And I had an NCO who was also worried about passing so we ran together a couple times each week.  This time, I prepped for a month, stopped almost entirely for 6 weeks due to the military exercises, and now I have one month remaining to get ready.  

Stupid me, I'm taking leave starting the 5th day of my birth month so I even have to take my test in the first few days of the window.  Oh well, I'll probably pass but it's not going to be as easy as it should be.  I passed fairly easily last time (as it should be) but I let my work schedule interfere with my workout routine and it's going to kick me in the nuts during the test.

Oh yea, on top of that another disc in my middle back is really bothering me, but if I get it checked out I'll probably lose my flying assignment.  So I'm prepping and taking the test with 1 or 2 herniated discs in my back...  Fun.

I tell you one thing, it sure makes me a hell of a lot less forgiving when a young troop can't pass...  "If a fat crippled 35 year old major can pass, what's YOUR excuse airman?"

The only thing I can recomend with the shins is try new or different type of shoes.  Shin pain is almost 90% related to shoes worn.  eiteher they aren't the right type of shoe for your feet or they are old and wore out.

I graduate my second flight in aobut 2 weeks and in the sister flight there was a female that would run ONE SOLITARY LAP and then litterally fall on her face and start crying.  I got her recycled 2 weeks for that if it makes you feel better All the other turds I send to sick call and coach them to say "you have pain...lots of it....and it is agrivated by a pre-existing condition"  

[Halo]

Shades of 5BX ... whew ... glad to be past all that mandatory fitness.  But at any age, our own optimum fitness needs are always there and silently insistent that we devise whatever exercises and diets that keep our own unique designs fit and mobile.    

Someday you'll be able to enjoy brisk 1- to 3-mile walks and light warmups and weights.  Meanwhile ... listen to your pain and don't push anything so hard it won't ever properly heal.

I see too many ex jocks and jockettes, certified as well as wannabe, with permanent knee, hip, foot, and shoulder injuries caused by premature wear and tear.  Be careful out there.

[eagl]

I've dislocated both shoulders a couple of times so yea, I pay attention pretty closely to when I'm getting to my limits.  The problem I have is when I get tired and start loosing my coordination, I still have enough strength to cause some fairly serious damage.  That's one big problem with swimming competitively as a kid...  My shoulders are very very mobile.  I've been doing shoulder capsule tightening exercises for about 6 years now and they still pop and crackle because swimming just loosens them back up again.

Went golfing today and had to pretty much stop after 13 holes.  It was only my second time golfing in 14 years, and when I started getting tired I was biffing the ground on about every third stroke.  After my left wrist started swelling up from the pounding, I ended up compensating by tucking my right hip in and pulling my left shoulder up.  So now I have a swollen left wrist, a sore left shoulder, and a sore right hip  I had to take my watch off before the strap got so tight I couldn't remove it...

[Dago]

You're getting old eagl, better stick to shuffleboard!  Leave the single seat jets to the young'uns.    

Just kidding ya!  Keep up the good work.