Adarq.org

Had a discussion with my masseuse and I ultimately decided on the PTA program.  I emailed the person that runs it and found out the classes i need ahead of time and she's holding a q&a type of thing on Monday that I will go to.

I believe the PTA program is better for me and I have more of a passion for it.  I can  also make a good living and still open a gym up on the side.

Woke up

Avg HR BPM is 54

My massage is at 430 tonight so I will do my physical, walk/stretch and then relax before I go get it.

Then basically tomorrow I will have a juice box and half a banana 30 minutes prior to the test and see how well I prepped.

If for some reason I am stopped because the sit ups disqualify me, I'll go to the track afterwards and run the 1.5 mile to show that I can at least do that.

Stretch

1.5 run

I might have messed up on the count but I never gave myself the lap I was confused about so it was exact or I did 1 or 2 extra laps which is about 30 seconds per lap. 

I stopped it at about 2:25 left from 15 minutes so 12:35

Which is where I want to be and I just need to remember to run harder.  I definitely wasn't so worn out that I couldn't make up those 5 seconds so I am looking good.

Going to bike for 20 and row for 10 then sit ups and push ups.

Weight: 243.0

Stretching

On 1 knee with my other leg out front bent at a 90 degree angle just basically keep upright and push my hips forward to stretch my quads.
Then i would straighten out the front leg a little bit to hit my hammies

bring my front leg in and lean to the open side for glutes and what not then i would extend my rear leg

I did the sit ups and push ups

did a lot of leg swings

i havent been feeling the best this week, Tomorrow I want to do 1 last big workout, 1 hour run to keep my engine up, then some higher volume abs and push ups.

Friday i have my physical, then depending on how much time I have I will either walk or get my massage.  Either way I will at the gym be walking and stretching.

Oh yeah

My ab routine was 3x? sit ups
3 sets of flutter kicks
3 sets of dead bugs lol
basically lay on your back with your legs in the air at a 90 degree angle with arms straight up.  Lower 1 arm and stretch out and lower opposit leg and come back and repeat.

I was going to do more tonight but I think i shouldn't go overboard with it.  Idt I will get that much fitter in just a few days.

Got denied the apprenticeship, so going hard on this test.

I just did another minute sit up test.
37, last one was terrible lol. I need 38 but I did a 24 minute stair master walk beforehand.  Going to do a minute push up test.

I started off what a week or so ago cramping at 20 reps now Im at 37 in a minute.

If i get my interview or offered the apprenticeship this week then I pretty much won't care about my fitness test.  Well if I get the apprenticeship I won't care to do it but if I only get an interview then I will.

Either way, after this Saturday I want to get into oly lifting.

I would keep 25 minute jogs every day and try to figure out a good oly program along with stretching and all that.  I will be looking at some oly books and seeing which one would be best, especially considering I am natty and most of oly lifters aren't.

Yeah it was cold lol

Did the walk

So this week is high volume for push ups and sit ups and speed work for my runs.  I'd like to get to about 80 reps of sit ups, 80 reps of push ups and do .25 runs in 2 minute splits. That's like 4.5 laps on the track at the gym so I will do 2 laps walking for my rest time and just keep at it until I crap out real bad.  Maybe get 3 miles worth total.

40 min jog, felt easy except I had mean pumpkin spice coffee before and hello heart burn.

Going to just push up and sit up.  Nothing major, I have some aches that I don't want to push.

Tabata
R1. 14
R2. 13
R3. 12
Total: 39

Abs didn't cramp up but there was 40 seconds between sets.  I need to go almost as fast as I can for nearly a minute straight to get to my goal and that's not happening right now.

Gonna do flutter kicks and get out of here.