TD 15

my internet has been pretty shoddy the last couple of days, so i wasn't able to post wednesday's workout the day of.  cablevision really isn't a great internet service provider, but it's the cheapest... oh well, you get what you pay for.  if you have the funds, definitely do not do cablevision!  they also start fights with other cable channels... it's just an enormous headache of unreliable service.  {deep breath... and forget about it}

anyways, today, HD and i took a rest day and will be back to training tomorrow morning... haha, actually in a few hours.   later in the evening, we're also celebrating TS' 24th... we can only imagine what the night will bring.  will try to get some content and do an after action on saturday.

for TD 15, we started off on the treadmill and did a moderate 3-mile run:
.5% incline
0-3min: 7mph
3-6min: 7.5mph
6-9min: 8.0mph
9-12min: 8.5mph
12-15min: 9.0mph
15-18min: 9.5mph
18-21min: 9.0mph
21-21min 28sec: 9.5mph

total: 3 miles, approximately 335 calories burned
this worked out well because it warmed up our muscles and i felt really strong heading towards our next portion of the training day.

subsequently, we did a 12 exercise circuit for two rounds with a 30sec break in between each round:

20 prisoner squats
30 pushups
10 box jumps
15 bicycle crunches
15 hello dolly's (military count)
20 stepups
5 pullups
30 forward lunges
20 diamond pushups
5 widegrip pullups
15 prisoner squats
5 chinups
30 sec rest, then repeat

results
HD: 10min 36 sec    DV: 7min 5sec

here is HD doing his first round of the circuit:

so far this week, we did 2 total body workouts and we might as well have a 3rd one tomorrow.  at least i'll look ripped for my friend JS' 30th birthday pool party on saturday haha... i'm going to have to figure that one out before i go to sleep.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness