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by Kopparoo2b
Sun Mar 17, 2013 9:57 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Mar 14 (Thurs)
2 mile run

2 x 10:
Viper standing curl and lift
TRX inverted Pullups
Leg Curls
Leg extensions

Today:
Easy pace 5k: 26:45
.5 walk before and after

Weights: 2 x 10
Standing Lat Pulldown (triceps)
Shoulder Press
Seated press
Fly
Lateral Raise

Leg Curls
Leg Extension
by Kopparoo2b
Wed Mar 13, 2013 8:58 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Yesterday:
Dojo: 1 hour

Later:
Pushups-10-12-14
Situps-20

Today:
5k: 26:39
7.0-7.3mph for 3 miles. Last .2 mile sprint 8.0-8.6
Walk .5 before and after

Weights:
2 x 10
Shoulder Press
Fly
Lateral Raise
Seated Press
Used the Lat machine to work my triceps-standing
3 x 10
Leg extensions
by Kopparoo2b
Sun Mar 10, 2013 10:08 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Today: 2 mile run (7.1-8.0) then: @3.6mph, walk up .5 incline every 15 seconds until 15 incline, then back down every 30 seconds until 6 incline, then start running @7.0mph at 6 incline for 1 min, 5.5 for 30 seconds 5 incline for 1 min 4.5 incline for 30 seconds  4 incline for 1 min 3.5 for 30 sec e...
by Kopparoo2b
Fri Mar 08, 2013 10:50 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Have a GREAT time! :wave:

...and get a tan for the rest of us willya!
by Kopparoo2b
Fri Mar 08, 2013 7:00 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

6k(3.7m): 33:12 .5 walk before and .3 after Weights 2 x 10 of: Shoulder Press Fly Lateral Raise Seated Press 3 x 10: TRX inverted Pullups 'Viper' standing curl and lift. Viper is a long tubular plastic weight that has different grips. 'Viper' swing. Hold by one hand. Feet shoulder width. Twist body ...
by Kopparoo2b
Tue Mar 05, 2013 9:12 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Today:
2 mile run. 16:29
.5 walk warmup, .4 cooldown.

3000 meters (3k) on the Rower: 14:30

TRX inverted Pullups: 10
Shoulder press: 10
Fly: 10
by Kopparoo2b
Mon Mar 04, 2013 7:07 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Yesterday:

4miles-(6.4k): 34:51
.5 warmup/cooldown

Weights:
2 x 10
Shoulder press
Fly
Lateral Raise
Seated Press
TRX Inverted Pullups-10-12-14

Leg Press
Leg Extension
Leg Curls
by Kopparoo2b
Sat Mar 02, 2013 7:16 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Dojo a.m. Kickbag 45 sec drills Punches Kicks Combos 1st half Later: 5k: 26:59 Sprints: 5.4--2 min warmup 6.4--15 sec 7.4--30 sec 8.4--1 min 9.0--30 sec Then 5.4--1 min recovery Repeat as above until 2.5 miles, then take out the 9 mph 30 sec sprint but continue w/rest of sprints  At 3 miles, go up s...
by Kopparoo2b
Thu Feb 28, 2013 8:06 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Easy 6k run only today, running different speeds from 5.4 - 8.2 mph.
33:37.
by Kopparoo2b
Wed Feb 27, 2013 7:36 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Yesterday: 5k: 26:21 Sprint to 8.8 from 7.0 at last .2 miles 2 x 20 Standing Squats 1 x 10 Standing lunges holding 15lbs in each hand 2 x 14 TRX inverted Pullups 2 x 10 Large Tubular thingy, standing, doing a curl with it then over my head and and back down in front. Not on ground but just dropping ...
by Kopparoo2b
Sun Feb 24, 2013 8:22 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Slower 5k today, except for the sprint to 9 mph in the last .2miles. 5k: 26:41 3 x 20 sit-ups 3 x 10 (kneeling, rope in each hand behind neck, and bent down nose to mat pulling weight up from machine). Not sure what it's called but I see lots of guys doing it so thought I'd try. I'm not sure what it...
by Kopparoo2b
Thu Feb 21, 2013 6:58 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Tues: 5k: 26:31
One round of 10:
Shoulder Press
Fly
Lateral Raise
Seated Chest Press
2 x 10: Lat Pulldown with small bar
TRX: Inverted Pullups
12-14-16

Legs:
10 Leg Press
2 x 10
Leg Extensions
Leg Curls

Wed:
5k: 26:36 kept going
6k: 31:38
.5 walk before .4 after
by Kopparoo2b
Sun Feb 17, 2013 8:02 am
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Friday: Dojo

Yesterday: 5k: 26:55. Kept going..
6k: 31:03
HR after 1 min: 108
.5 walk before and after @3.2-3.6 mph

Weights:
2-3 x 10 of:
Lat Pulldown
Shoulder Press
Fly
Lateral Raise
Seated Chest Press

Legs 3 x 10
Leg Extensions
Leg Curl
Leg Press

Stretch
by Kopparoo2b
Thu Feb 14, 2013 9:49 pm
Forum: Vitality
Topic: Regular Fitness
Replies: 5050
Views: 296569

Re: Regular Fitness

Today
5k: 27:01

Weights:
2 x 10 of:
5 upper body machines
3 leg machines

Stretch
by Kopparoo2b
Thu Feb 14, 2013 9:07 am
Forum: Law Enforcement Applicants (FAQ)
Topic: OPP Auxiliary
Replies: 2214
Views: 195523

Re: OPP Auxiliary

The best advice is, be yourself, know yourself. You shouldn't go in shaking in your boots. We can't tell you about interview questions except in a very general sense. Read through this thread, there is a lot of information here. It's certainly an exciting time for you, and the OPP Auxiliary program ...