Jillís Progression Chart

 

Day one 11/8/17: Assessment Day

    A/1.5 mile run.  Run took place via three laps around neighborhood street.

        Result: Time was 21.23.  First walk began at 2.20 in, and overall RPE (rate of perceived exertion) was a 7 out of 19

     B/Push-up test

        Result 18 pushups performed with fatigue setting in at 10.

     C/Sit up test

         Result: 16 situps w/ first stop at 10

 

Day two 11/10/17: Cardio/Legs/abs

   A/.5 mile run: 5:51 elapsed time, first walk 2:23

   B/Leg circuit 2X each circuit: Bw squatsXBall SquatsXLeg Raises (forward and side)XDonkey kicks

   C/ Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit

        Ab assessment on bridge:24 seconds first round, 30 second round

        Leg assessment: 13 and 14 bw  squats

 

Day three 11/13/17/ Upper body and Abs

 A/ 1 mile run: 10:24 elapsed time first walk 3:15

 B/ Upper body circuit: dumbbell front raises, laterals, curls, behind head tricep extensions.  No assessment just a wake up of the upper body w/ 10-12 pound dumbells.

C/ Ab routine of Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit.  Bridge time a bit lower due to less time rest in circuit.

 

Day four: 11/14/17: Cardio day

A/ .5 mile run: 4:42 elapsed time, first walk 3:20

B/ Cardio bodyweight circuit: jumping jacks, bicycle kicks, mountain climbers, and squat thrusts aka burpies.  2 rounds 30 second rest.  Assessment on burpees, round 1-5, round 2-6.

C/ Regular ab routine.  Notable: 37 seconds on bridge

Day Five: 11/18/17 Leg and ab day

 A/ 1 mile run: elapsed time: 10:07, first walk 3:45 (was able to complete first lap w/out walking for first time J

 B/ Legs: Bw squats/ball squats/wall sits/ 30 second interval

                Leg raise/side leg raise/donkeys/walking lunges 30 second interval

C/ Regular ab routine Bridge not assessed

 

Day Six: 11/20/17 Upper body day

A/.5 mile run 4:40.5

B/Upper body/30 second intervals/2 rounds/Barbell bench press/barbell shoulder press/barbell upright row and press/barbell curls/dumbbell front raises/dumbbell tricep ext behind head/

C/Normal ab routine/no assessment

 

Day Seven 11/22/17 cardio day

A/1 mile run, 10:27 elapsed time, first walk 4:59

B/30 second intervals/2 rounds/jumping jacks/bicycle kicks/mountain climbers/burpees. Burpees assessed: round 1-7 round 2-9 round 3-13

C/ situps/added full situp in beginning of round otherwise normal ab routine/assessed situps, round 1-10 full situps, round 2: 15 punch sit ups

D/ End workout w/ Boxing and stairs

 

Day Eight: 11/25/17: Leg day

 

A/1.1 mile jog for first time/elapsed time 13:15, first walk at 12:45

B/30 second interval/2 rounds/added barbell squats/barbell squats/bodyweight squat/balls squat/wall sit/leg raises/donkey kicks/walking lunges/

C/Stair walks for last ten minutes

 

Day Nine: 11/27/17: Upper body day

A/1.1 mile run: elapsed time 13:01.57, no walk J

B/Upper body routine/2 rounds/28 second interval/Barbell shoulder press/barbell curl/barbell upright row and press/dumbbell tricep extension/dumbbell curls/Finisher was rope work for 4 rounds, round 1 was 32 seconds, round 2 for 36 seconds, round 3 for 37 seconds, round 4 for 42 seconds.

C/ Regular ab routine/assessed 12 knee situps

 

Day 10: 11/29/17 Cardio day

A/13:48.56 1.2 mile run. No walk J

B/2 rounds of 28 second interval cardio/jumping jacks /bicycles/mountains/burpees.  Burpees assessed at 14 on first round, 15 on second.

*suicide runs from middle of field to end of field and back

C/Regular ab routine 13 knee elbow situps

 

Day 11: 12/1/17: Leg day

A/1.3 mile run/14:52 elapsed time w/ no walk

B/Leg sequence w 28 second rest/Bodyweight squat/dumbbell squat/ball squat/wall sit/leg raises/donkeykicks/walking lunges

C/  Regular ab routine/14 knee to elbow situps.

 

Day 12/4/17: Upper body

A/1.5 mile run/elapsed time 17:58

B/Upper body 28 second interval/2 rounds/Bench press/Shoulder press/tricep extensions/curls/

C/Pushups: 4.5 to dumbbell

D/sucides whole field

E/9 minutes of stairs

 

Day 12/6/17: Cardio Day

A/1.6 mile run and as we know taken down by the trash can J /elapsed time for 1.6 was 18:45, 1.5 was 17:54

B/Cardio sequence/28 second rest/jjs/mountains burpees

C/15 burpees

D/regular ab routine/15 knee to elbows

 

Day 12/8/17: Leg day

A/2.0 mile run/elapsed time was 25:20.  1.5 mile was 17:49, 1.7 mile (stop sign) was 22:45

B/Leg sequence/28 secondsX2/bodyweight squat/dumbbell squat/ball squat/wall sit/leg raise/donkey kicks/lunges

C/Abs w/ 16 knee to elbow situps

D/stairs for 5 min

 

Day 12/11/17: Upper body

A/2.6 mile run/17:40 mile and half/24:45 2 mile/2.5 mile 31:30/2.6 mile 33:30

B B/Upper body 28 second interval/2 rounds/Bench press/Shoulder press/tricep extensions/curls/

C/Pushups: 6 to dumbbell

D/10 minute stair walk

 

Day 12/13/17: Cardio day (you are a beast)

A/2.6 mile run/times were 1:30 over record times due to subhuman weather and wind/

B/Jumping Jacks/bicycles/mountain climbers/burpees/

C/16 burpees

D/Boxing all rounds

E/stairs for 5 minutes

 

Day 12/15/17/: Leg day

A/ 3.1 mile run/10:01 first mile/4:40 on first half mile/16:38 1.5 mile/23:15 2 mile/30:15 2.5 mile/36:30 3 mile/3.1 mile 38:24.

B/Leg sequence/28 secondsX2/bodyweight squat/dumbbell squat/ball squat/wall sit/leg raise/donkey kicks/lunges combines w/ abs.  Noticed elbows to knees were easier to do due to weight loss.

C/stair for 10 minutes (overtime J )

 

 

12/18/17/: upper body day

A/ 1.5 mile at 16:36 than shin splint acted up, did 2.5 miles

B/ B/Upper body routine/2 rounds/28 second interval/Barbell shoulder press/barbell curl/barbell upright row and press/dumbbell tricep extension/dumbbell curls/Finisher was rope work for 43 and 44 seconds.

C/stairs for 10 minutes

 

12/20/17: cardio day

A/3 mile run/16:28 1.5 mile

B/ B/Jumping Jacks/bicycles/mountain climbers/burpees/

C/17 and 18 burpees, looked much faster.

D/suicides walking w/ weighted vest

e/stairs w/ weighted vest

 

12/22/17 upper body day

A/3.5 mile run, best run distance yet/43:45 for 3 mile/16:23 1.5 mile/shin splints better little pain in calf

B/body weight squat/barbell squat/ball squat/wall sit/leg raise/donkey kick/walking lunges

C/stair walk w/ weighted vest for 7 minutes