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Old 05-08-2010, 05:37 PM   #11
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
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Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

SAT 1 MAY 2010
Physical Therapy

Notes: Also ran a mile on grass. Had no issues.


SUN 2 MAY 2010
Afternoon

Stamina: Chinups (with pause at the bottom): 18 12 10 10 10 (3 minute rests between sets)

Durability: 2x50 4-count flutterkicks; Max set pushups (46)


MON 3 MAY 2010
Physical Therapy


TUE 4 MAY 2010
Rest


WED 5 MAY 2010
Physical Therapy

Notes: Tried to lift today but felt fatigued.

THU 6 MAY 2010 and FRI 7 MARY 2010
Rest

Notes: Took it easy all week but was fortunately cleared medically on 6 MAY 2010
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Old 05-16-2010, 08:57 PM   #12
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
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Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

SAT 8 MAY 2010
Evening

Stamina: Weighted chinups (45lbs): 10 8 6 6 6

Strength:
Back Squat: 3x5x205
Bench Press: 2x3x185

Stamina: Pushups: 28 35 25* 22 12 (*broken set)

Notes: Placed a box in the squat rack. Found that it's good to ensure proper depth. Will try to do them this way from now on.


SUN 9 MAY 2010
Afternoon

Endurance: 1 mile run (ran without any pain)


MON 10 MAY 2010
Late Afternoon

Endurance: 1/2 mile run fast then tabata sprints (8 rounds: 20 seconds on, 10 seconds off)

Stamina:
USMC crunches (2 minutes): 104 crunches
Pushups: 18 18 20 20 14 14 16 12

Notes: Felt too sore to lift. Sprints felt good but cardiovascular stamina definitely left something to be desired.


TUE 11 MAY 2010
Afternoon

Stamina: Chinups: 3 max sets (3 minute rest between efforts): 20 15 9


WED 12 MAY 2010
Rest


THU 13 MAY 2010
Late Afternoon

Stamina:
Wide grip pullups: 16 11 9 9 9
Dips: 3x10

Strength:
Push Press: 5x125 5x135 5x140
Bench Pres: 3x185 (shoulder felt a little beat after doing presses)

Stamina:
Pushups: 28 35 25* 22* 12 (*broken set)
Tabata on exercise bike (8 rounds: 20 seconds on, 10 seconds off) (heart rate reached 180bpm)
Rested then did max set of chinups (17)


FRI 14 MAY 2010
Late Afternoon

Stamina:
USMC crunches (2 minutes): 113 crunches
Tabata burpees: 33 total burpees (first set: 7; last set: 3)


SAT 15 MAY 2010 & SUN 16 MAY 2010
Rest
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Old 05-24-2010, 12:05 AM   #13
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
Profile:
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Documentation of Preparation for OCS

MON 17 MAY 2010
Afternoon

Stamina:
Pushups: 28 35 25 22* 14 (*broken set)
Tabata bike: 8 rounds: 20 seconds on, 10 seconds off
Wide grip pullups: 14 10 8 8 8
USMC crunches: 104
Farmer's walk: 45lb plate with grips in each hand; max walk: 2:08


TUE 18 MAY 2010
Afternoon

Strength:
Back Squat: 2x5x185 1x10x185
One-armed dumbbell press: 3x5x50lb each arm

Stamina:
Max set chinups (23), max set pushups (45), max set chinups (17) (3 minute rest between sets)


WED 19 MAY 2010
Rest


THU 20 MAY 2010
Afternoon

Stamina:
Chinups: 22 14 13 12 12
Pushups: 18 18 20 20 14 14 16 16

Notes: Also ran a bit and did some sprints


FRI 21 MAY 2010
Afternoon

Stamina: wide grip pullups: 15 10 9 8 8

Strength: Push Press: 5x135 5x140 5x145 5x150 3x155


SAT 22 MAY 2010 and SUN 23 MAY 2010
Rest
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