Sabado: man: corrir 3 miles / tarde: levantar pesos e corrir 1 mile
-A

segunda - sexta (full body work out)       
-W


Comprei proteina concentrada, e tomei shakes duas vezes por dia (segunda- sexta), na manha e apos treino.

		Gordura	Gordura
	Peso	%	Peso
22.6.12	152 lb	8.2	5    12.5 lb
6.7.12	152 lb	6.5	9.9 lb

2a feira- manhã: nadar por uma hora / tarde: levantar pesos
3a          manhã: nadar por uma hora/ tarde: corrir 3 miles
4a         manhã: corrir 3 miles (piscina fechada por 4 de julho)
5a         tarde: levantar pesos, depois corrir 3 miles
6a         manhã: jogar polo de agua / tarde:levantar pesos
-A

W

Sexta
Eu fiz 5x20 push-ups, 8 min. abs, 4x25 sit-ups, 1 min. plank.

Hoje
Eu corri a metade da praia de Ipanema, e voltei ao apartamento (3.6 km ou 2.23 m). Antes de entrar o apartamento eu caminhei á academia do Arpoador e fiz nove chin ups.
Agora - vou fazer o push ups/pull ups.

Cadê A?

W:

Morning: 2x15 pushups, 2x20 situps, 1 min. plank, 30 second wall sit

Night: 3x20 (+10) pushups, 4x25 situps, 30 sec. plank (x2), 30 second wall sit (x2)

Inspirational movie of the day: Groundhog Day

Weightlifting for one hour: shoulders

Weightlifting one hour: legs

Weightlifting one hour: back
3 mile jog, 28:31
5x20 push
5x25 sit
4,4,3,3 pull

Weightlifting for one hour: chest

Jogged 3 miles in Central Park, 29:54
5x20 push
5x25 sit
4x4 pull
~ A

Ran 3 miles in Central Park, 26:22
2x20, 1x10 push
3x25
2x4 pull
notes: pr on that course, but need to follow through on other exercises
~ W

Did mock USMC PFT with my bro.
My PFT:                                                Brother's:
Pullups: 11 (55/100)                              12
Crunches: 91 (91/100)                           67
3 mile run (jog): 28m 51s (34/100)       27m 53s
Score: 180/300
After that we did PB's Phase 1 week 2 PT workout:
Pushups: 5x20
Situps: 5x25
Pullups: 4x4

I am currently following PB's workout routine w/o the swimming.
Strength Training:
Dumbbell workout- focus on shoulders, wrists, and back 

Continued with Phil Black week one:
Ran 3 miles
Pushups 4x15
Situps 4 x 25
Pullups 3 x4

Continued with Phil Black week one:
Ran 3 miles
Pushups 4x15
Situps 4 x 25
Pullups 3 x4

First day back into training program. My brother literally had to pull me out of bed so that we could start PB's training this morning.
Ran 3 miles: two laps around NYC reservoir. Easy pace, a little sore, stomach cramps
Pushups 4x15
Situps 4x25
Pullups 3x4

I've missed a few weeks of posts. Since my last post I have been playing water polo one or two times a week and swimming about three times a week. As of yesterday I am done with my spring semester at college. This summer I am following Phil Black's 16 week routine and should be at week 15 of the program by the end of the summer.

25 minute swim in pool

2 mile slow jog (19:55)- right hip pain
25 min. swim: Freestyle and breaststroke mix, 56 laps (1400yds)
5x25 Pushups/ 5x30 Situps/ 4x4 Pullups - wrist pain from pushups

need to look into wrist and shin strengthening exercises, hip stretches

First morning water polo scrimmage with senior(+40yr) group. Great guys and a lot of fun. Need to work more on technique with the ball. Plan to play with them every Friday morning.

Evening Water Polo practice with college team at pool for 1.5 hours. Replaces HIIT swim workout. Met with water polo player who does crossfit.

1.25 mile jog 13:22
right shin and left knee pain
25 min. swim in pool +40 laps (1000 yds)
Pushups 5x25
Situps    5x30
Pullups  4x4

Swam 25 minutes
Alternated between freestyle and breaststroke
Around 35 laps (875 yds)

Preworkout: 2 scoop shake
Post: 4 egg whites, granola w/ yogurt and banana, oatmeal, green tea and water 

Introduction

I created this blog to document my training towards becoming an elite strength and endurance athlete. I am currently following a workout routine created by former Navy SEAL Phil Black. I chose this workout routine because it is progressive in workload and incorporates swimming, running, and body weight exercises.

I am sophomore in college in Vermont. Currently I am 6' 4" and 167lbs but I plan to be over 190lbs and completing the PST with Officer scores by the time I graduate from college. 

Ideal PST Scores by 2015:

Swim 500 yd: 7:35

Pushups (2 min): 108

Situps (2 min): 103

Pullups (no time limit): 26

1.5 mile run: 8:33

Currently I am really out of shape. I was a JV cross country runner in high school and did absolutely no swimming or weight lifting.

After completing Phil Black's 16 week training grid I plan to start the PTG which will allow me to focus on weightlifting as well. 

Posting my workouts will provide me with increased accountability with my training and hopefully provide others with increased insight because  I will inevitably make mistakes and learn more about training to be Navy SEAL fit.