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Not going to the gym tonight, been feeling like shit and always do every year march-june.  I want my back day to be the most diesel one so i want to make sure i have energy for it.  I'll be doing back tomorrow morning before my 40 min walk

And this is more for conditioning/cardiovascular purposes.  Im more worried about making the academy as easy as possible.  Bodyweight matters but not that much, after HS i was about 205 and couldnt run to save my life but my last year i was running in the high 5's for the mile and could do 8 miles pretty comfortably at 195lbs.  At my bw 1.5 miles will be plenty for fatloss as well lol

I talked to my buddy and he has a few friends in the academy right now and he said they are only going about 1.5 miles a day and at the end of the academy they run like 5 miles or something so maybe i can cut the distances down a bit or just be a man and suck it up?

This isnt a regular track, its the indoor track around the gym.  If i went on the outside lap at the school they'd probably call the cops on me for creepin or something since its about 100ft from the school.  Idk it'd feel weird if i went there during the school day lol it's fine for old people but itd be pretty awkward.

I was a few spots away from getting called to this academy but its looking like I will be getting into the June academy.  My buddy finished his test about a hr-hr n a half before me and he got called for this one in May but denied it so i doubt within that hr or so 200 other people finished the test before me so ill get in at june

Before I get into my question, 40 minute walk and tabata workout this morning

LBSS I have approximately 40-49 days until the next academy. So LBSS, My muscle mass i believe is plenty to support my BMR so I want to transition into conditioning and maintenance.  I will be mainly doing 5 mile runs and body weight movements in the academy so that is what I want to focus on.  I want to be able to work up to say a decent 6 mile pace where I'm not completely dead afterwards so 5 miles wont be too bad.  I was thinking of pyramiding the running, say 2x a week, 1 mile each day, next week raise it up to 2 miles, then 3 then back down then back up or something, and for my workouts, do supersets just to focus on maintenance and not going too heavy just so my recovery is in check.

so what would you do?  I will also keep the 40 minute walks on my off days

warmed up with 5 sets on the chest press machine, kept it around 10-15 reps and same with the tricep extension machine

Flat DB press- 2x100x15
superset
Flat DB flyes- 25, 35lbs used for 10-15 reps

Incline DB press- 75x2x10
superset
Incline DB flyes- 45x2x10

push ups on an incline for idk 6 sets of 10 or something

tricep work

lat pulldowns for 4 sets and some straight bar curls for my pump session

Bent over row: COmpletely fucked up the weight count lol I didnt mean to go as heavy as i really did
95x10
135x10
155x10
175x10
195x10
215x5-8
245x5-8
265x5

DB row with a band to give it a vertical and horizontal pull on it
60, 70,80,100, all 10 reps

lat pulldown, no need to get into those really lol

some biceps and ab work with the ab wheel

I did 8 mins not 4 mins and switched KB Swings with jumping jax, cant do them in the pool area.
35 minute walk, a bunch of slow fat old chicks went on the track at the 30 min mark and just held me up so by 35 i said fuck it

groin is still tight but not as bad as before