87 Day Fitness Tune Up

Down_Under · 05-Aug-03, 08:14 AM

Ok so I have til the 30th of October to get in to peak physical condition. So I'm starting this new thread as a countdown and progress report to keep you updated.

I've been given a 13 week program that is recommended to anyone who wants to join the SASR. Although I have modified it to suit equipment available to me, and to suit my current fitness level.

I'll post the "program" then start a new post for explainations so they are easier to find.

Just a side note to those who have read my other journals and notice I change my routines like most change their underwear, I'm inviting any of you to flame or encourage me to keep this routine at any sign that I'm going to change. Other then changing reps/sets and weights in this routine.

So heres the program :

Monday AM : 4 x 1km Run Under 4mins
Monday PM : Abs/Lower Back 1 (see next post)

Tuesday AM : 3.2km Run Under 15mins
Tuesday PM : Body Weight Curcuit (see next post)

Wednesday AM : 6km Run Under 35mins
Wednesday PM : Weight Program 1

Thursday AM : 90min Walk (eventually carrying 20kg pack)
Thursday PM : 2.4km Run Under 10mins

Friday AM : Abs/Lower Back 2 (see next post)
Friday PM : Weight Program 2 (see next post)

Saturday AM : Push Up/Pull Up Routine
Saturday PM : Recovery

Sunday AM : 6km Run Under 35mins
Sunday PM : Recovery

And thats the plan. The next post will have the explainations for what exactly I'll be doing.

Down_Under · 05-Aug-03, 08:28 AM

Abs/Lower Back 1

Sit Ups 10reps
Alt Wrist to Knee 10reps
Crunches 10reps
Heel Touches 10reps
Skip 10reps
CONDUCT: Complete from top to bottom in order and repeat 3-4 times continuously, feet are not to be held.

Back Extensions 12reps
Prone Single Leg Raise 12reps
Prone Alt Arm & Leg Raise 12reps
Alt Arm & Leg Raise (on hands & knees) 12reps
CONDUCT: Complete from top to bottom two times, use a swiss ball if available.
AIM: To increase strength in the abdominals and lower back providing core stability

Abs/Lower Back 2

Sit Ups 100reps
Alt Wrist to Knee 50reps
Fingertips to knees 50reps

CONDUCT: Complete from top to bottom in order and repeat 3-4 times continuously, feet are not to be held.

Same Lower Back work as Lower Back 1.

Down_Under · 05-Aug-03, 08:40 AM

Body Weight Curcuit

Undergrasp Negative Heaves 10, 8, 6, 4reps
Push Ups 14, 12, 10, 10reps
Lying Overgrasp Heaves 15, 13, 11, 9reps
Bench Dips 14, 12, 10, 10reps
Squats (Unweighted) 20, 18, 16, 14reps
Weighted Step Ups (10kg) 20, 18, 16, 14reps
Sit Ups 20, 18, 16, 14reps
Skip for 1min

Ok this is done in a curcuit (hence the name) So basically start at the first exercise and do the first set and move down the list do the 1st set of each exercise followed by a 1min skip. Then a 1min rest until I'm fit enough to go without rest.

Push Up / Pull Up Routine

Push Ups 6sets 10reps

Pull Ups 4sets As many as possible

Down_Under · 05-Aug-03, 08:56 AM

Weight Program 1

Dumbbell Bench Press 5sets
plus
4 Undergrasp Heaves

Barbell Row 5sets
plus
10 Push Ups

Incline Barbell Press 5sets
plus
5 Close Grip Push Ups

Standing E-Z Bar Curls 5sets
Superset with
French Press

CONDUCT: The highlighted exercise is the major exercise, the non highlighted exercise is the superset exercise and it is conducted in the following regime.
30 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
15 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
8 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
4 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
4 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
AIM: To build upper body strength, endurance, body weight fitness and hypertrophy.

Down_Under · 05-Aug-03, 09:08 AM

Weight Program 2

Weighted Squats 5sets
plus
10 Weighted Lunges

2min Rest

Weighted Calf Raises 5sets

2min Rest

Leg Extensions 5sets
plus
10 Weighted Lunges

2min Rest

Lying Leg Curls 5sets
plus
8 10' Power Jumps

2min Rest

Barbell Shoulder Press 5sets
plus
8 Cleans (same weight as press)

2min rest

Upright Row 5sets
plus
8 Lateral Raises

CONDUCT: The highlighted exercise is the major exercise, the non highlighted exercise is the superset exercise and it is conducted in the following regime.
30 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
15 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
8 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
4 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
4 reps of highlighted exercise followed by non highlighted exercise immediately, rest 30-45seconds
AIM: To build lower body and shoulder strength, power, endurance and hypertrophy.

And thats it. I do realise it is alot of work, And I'll have to see how I go with some of the exercises.

Any comments/criticisim/ or any other remarks, please dont hesitate to post them.

Cheers.

Down_Under · 05-Aug-03, 09:17 AM

Tuesday, August 5th. Day 1 or 87

AM: 3.2km Run. Did it in 14.21 which I think is good seeing I havent ran in over 2weeks.

PM: Body Weight Curcuit. Sweat Baby Sweat is all I can say, checked HR after the first run through and it reached 160BPM. The highest I seen my HR was 172BPM, which is a shock because I have never gotten my HR that high before. It was over 3hrs ago and I'm still abit shakey.

Stay tuned for more.

Down_Under · 06-Aug-03, 07:52 AM

Wednesday, August 6th. Day 2 of 87

AM : I didnt do the 6km run this morning due to other commitments, but I'm changing the 6km run to the beep test (doesn't class as change of routine) basically because with out it I am already doing atleast 17km a week, and I think that is plenty for my current fitness level. Plus the beep test with help with short distance sprints.

PM : OOH OOH OOH, man was this intense. Today was sort of a test to see what weight I should yes be man it was a bitch. Only managed to do 5 close grip pushups as I was to fatigued to do anymore. I was having trouble lifting my protein shake

.

Down_Under · 06-Aug-03, 10:19 PM

Thursday, August 7th. Day 3 of 87

AM: Had a driving Test this morning so instead of the 90min walk I made up for yesterdays beep test. Only reached the pass level of 7.5 but it's pretty damn hot today so I didn't push to hard.

Check back later for the 2.4k time.

benman2002 · 07-Aug-03, 10:48 AM

lookin good konartis, keep up the hard work!!

Down_Under · 07-Aug-03, 10:01 PM

Friday, August 8th. Day 4of 87

AM: Well...... I thought my abs were stronger then they actually are.... 1set 50situps, 20Alt wrist to knees, 20finger tips to knees. 2nd set 20 of each. And thats it.

So will have to do it gradually and hopefully by the end I will surpass what I'm supposed to be doing.

Ohh tonight's my first proper leg workout in a looonnnggg time, can't wait to see how it goes.

edit:

PM: WOW haven't had a leg workout in ages. Thought 5 sets may have killed me so i dropped to 4sets in squats. Had some trouble with my leg extensions, as the thing isn't suited for us with longer legs (its a cheapo one attached to the bottom of my bench) so i had trouble with them. I enjoyed the shoulder work as always.

Down_Under · 10-Aug-03, 09:02 PM

Couldn't get on over the weekend but here's how it went.

Saturday, August 9th. Day 5 of 87

AM: Pushups/Pullups. I cheated on this one because I was in a hurry to go out so I only did 5sets of 10 pushups.

PM: Was supposed to be a recovery period, but I did another 2.4km run just to get it timed, ended up being 9.28, which is good.

Down_Under · 10-Aug-03, 09:04 PM

Sunday, August 10th. Day 6 of 87

AM: Used this as a recovery period.

PM: 6k run. Long time since I've done a really long run and I'm feeling it now. 33.42mins.

Down_Under · 11-Aug-03, 07:01 AM

Monday, August 11th. Day 7 of 87

AM:
Switched abs and Lower back1 to the morning for this one due to some time restrictions, so ended up doing 3sets of all the ab exercises and 2 of the back like I was supposed to. Wasn't that hard, might try for 4 or 5 next time.

PM: Was supposed to do 4x1km run but once I started I realised I wasn't fit enough for it so I did 3x800m, now I was quite pleased with the times for this because I showed real improvement since the last time I did these runs which was well over a month ago, last times were lowest of 3.35min highest of 4.05mins.
Tonights times were 1st: 3.18mins, 2nd: 3.08mins, & 3rd: 3.15mins. Thats real motivation for me to keep it up.

Down_Under · 11-Aug-03, 07:06 AM

Ok so thats the first week over and done with, all the little tests and things are out of the way, so now I can get down to business. 80Days to go.

Down_Under · 11-Aug-03, 10:23 PM

Tuesday, August 12th. Day 8 of 87.

AM: 3.2km run. Wow what an improvement. 12.58mins. 1.23min bettwe then the last time. My calves are abit sore, might need to get a bit more rest between runs.

PM: Body Weight Curcuit.
Took 21.08mins to complete all 4 sets of the curcuit, even though I added a few more reps in some places the total time was quicker then the last. My Calves were killing me so I'm taking tomorrow's run (beep test) off to let them recover abit and see how they are on thursday.