View Full Version : Starting from scratch... on the road to becoming an elite warrior (SEAL)

08-26-2008, 11:26 PM
So... as some may know I was out due to injury for some time, but I am back at it in full force. My shoulders are almost literally pain free and have full function once again. My hamstring is back to normal and I am just doing fine and dandy. As of today I weighed in at ~195 pounds after a 10 day fiasco vacation this past week and a half. My goal is to make it back down to 180 for various reasons that is more suited towards my goal at an endurance weenie for when I leave for BUD/S around this time next year. Currently I am logging about 20 miles of running/jogging a week and plan on increasing that to who knows... I've also been working on my combat side stroke in the pool, but could use a lot more work in the water. Also with the help of a bodybugg (just to play around with it) I will monitor my calorie expenditure +/- ~10% accuracy (supposedly) therefor I will use the # minus 10% as a more true figure.

Tuesday, August 26, 2008


Burned ~3550 (3200)

Totals: 2,228 79g fat / 165g carbs / 221g protein

~1000 calories

- Definitely under ate today... despite trying to get my weight down I am in no hurry and would be happy with half a pound a week.


Currently doing a version of SS/5x5 on top of my endurance work

Main highlights

Squat - ATG




CS Row



3 sets

- everything was fairly easy and I use the slowest/strictest form possible... I don't think I can sustain another injury and be ready in time.


~60 minutes incline walking
5.0 incline / 4.0 mph

light stretching

john bernor
08-26-2008, 11:57 PM
awesome stuff,,looking forward to following your training,,God bless

in HIS grip forever

08-27-2008, 10:53 AM
Good to see you getting your **** together haha. Good luck with the SEAL ****. Smoke it. I'm considering getting a contract with the NG to go to selection and then to SF. I've got several buddies down this way that went that route. If I do it it's going to be a couple of years down the road though, so I've got plenty of time to get into supreme shape.

08-27-2008, 01:11 PM
john: thanks man

Andrew: heck ya... I worked with sf the whole time I was at bragg and deployed with them. I even did robin sage with them; CRAZY.

08-27-2008, 02:03 PM
Yea Robin Sage is supposed to be ****in wild. Let me guess, you were a G?

08-27-2008, 09:38 PM
;) fun stuff indeed

Wednesday, August 27, 2008


Burned ~3000 (2700)

Totals: 2,010 86g / 104g / 211g

~700 calories


- taking this week off from any major cardio... will probably do this every 5-6 weeks or so when I feel myself over reaching in the running department. I've been increasing weekly mileage for the last 5 weeks already

~60 minutes incline walking
5.0-8.0 incline / 3.8 mph

PNF Stretching
Foam Rolling

08-28-2008, 05:18 AM
hey ryu, good to see you in action.
does trying to make it to 180 mean you want to drop a bit of muscle too?

08-28-2008, 05:24 AM
hey ryu, good to see you in action.
does trying to make it to 180 mean you want to drop a bit of muscle too?

hey!!! :hello: i was wondering where you ran off to...

ya, it probably would mean sacrifice some muscle in the process.

08-28-2008, 06:02 AM
Major props for stepping to it this way!!

08-28-2008, 07:57 PM
Thanks Coke!

Thursday, August 28, 2008


Burned ~2900

Consumed ~ Totals: 2,002 84g / 113g / 223g

~900 calories


= Horrible + 20 minutes slow elliptical in the early A.M.


SUPER slow walking on the treadmill and stretching


- well the day started off pretty $hitty... I got about 3.5 hours of sleep and couldn't sleep anymore because of the heatwave going on for the next 3 days and no AC. I went to the gym despite not sleeping and lifted. Not only did I lift, but I lifted without energy or food in me and being sleep deprived. I pretty much feel like warmed over crap all day long. After finishing my workout I went to my locker where I spilled my breakfast/PWO (A serving of maximus) never realized how much powder is one serving of that stuff... it's like half the shaker bottle if not more. So I bought a muscle milk with a mere 230 calories since they changed their RTD's and that had to suffice me till now since I had class with no breaks all day long. I then went to the other gym because I wanted to refrain from going back to a hot room and walked on the treadmill to kill some time and burn some calories. Went into the lifting/weight room to do some RC work and stretch then some kind of alarm went off and the metal door slammed shut between the weight room and the main room. It was so loud that it sounded like someone was on the roof of the weight room dropping all the plates on top of one another. Needless to say, they made everyone in the weight room leave and closed it down till someone could come repair or disable whatever was going on. Now I am back in my hot a** room that is probably 15 degrees hotter inside than outside and can't go to sleep till it cools off some more and night hits. BAH!!!

08-28-2008, 08:12 PM
Glad to see you start a journal! Sorry about the AC. Are you still in NC or out west?

08-28-2008, 08:23 PM
Im up in the Bay Area in CA.

08-28-2008, 09:15 PM
Good deal!

Train hard, be mentally tough and I'm sure you'll make it.

A link for you... (http://www.stewsmith.com/linkpages/seal.htm)

(And thanks in advance for serving our country.)

08-28-2008, 11:01 PM
hey!!! :hello: i was wondering where you ran off to...

ya, it probably would mean sacrifice some muscle in the process.

heya :) i went to CrossFit for awhile and tried out Starting Strength. now i do mostly gymnastics type exercises with rings, oly lifts, and compound type movements. been busy with law school as well.

how have things been going since... 2005/6?

08-29-2008, 01:39 AM
Willie: thanks man! and thanks for the link as wel.

Dissipate: ya, I switched to crossfit and gymnastics for some time as well and hurt myself =o so... lawyer huh? you still in Singapore? Ive moved, but stayed in CA. I just live up north now opposed to down South since I go to school here in Berkeley. I wonder whatever happened to chops since she lives up around here and disappeared as well.

08-29-2008, 05:18 AM
oops. what did you do that hurt your shoulders?
when are you graduating, and when do you go for the SEAL BUD test thing? what made you decide to apply?
are you planning on doing something else, some structured plan geared towards prepping for the test, and not returning to CF and gymnastics?
law student.. not yet lawyer and dunno whether that'll be the direction :p am in western australia atm doing the degree. hopefully this will be the last semester.

yeah chops just suddenly stopped posting didn't she? have you heard from thegimp as well?

08-29-2008, 08:21 PM
Friday, August 29, 2008


Burned ~2900 calories

Consumed ~ Totals: 1,985 96g / 60g / 240g

~ 900 calories

- since I didn't sleep the other night I totally fell asleep and didn't exactly eat much last night.... although, I did wake up and since it was hot I had a nice cold protein shake.


AM Cardio
~60 minutes
stretching + foam rolling

PM Cardio
~60 minutes
stretching + foam rolling

cardio wasn't so bad today, I was watching youtube while walking on the treadmill on my nifty iphone. I even managed to watch a bunch of squat rx videos thanks to Sensei.

08-30-2008, 10:15 PM
Saturday, August 30, 2008


Burned ~ ...

Consumed ~ ...

Deficit ~ ...

- haven't done any calculations and didn't wear the bugg most of the day... I'd venture it would be close to the past few days so around ~3000


EZ Squattin...

Shoulder Press (strict - no knee bend)
140x5 - kind of grinded out the last rep

Conv Dead OH Grip
340x5 - forgot chalk and bar was pretty old and lacked grip.

~ 50 minutes cardio

- Overall the workout was o.k., but lacking a bit of energy probably due to many reasons. Probably used a little too much back in the deads... to think I just hit 500x3 in December; blegh.

08-30-2008, 10:45 PM
Nice stuff back-to-back, way to whipped yourself into great shape and condition no matter what bro.

09-02-2008, 09:29 PM
Thank ya much coke

Tuesday, September 2, 2008


Calories Burned: ~2500

Calories Consumed: ~

Cals Fat Cholest Sodium Carbs Sugars Fiber Protein
Click totals for charts! Totals: 1,960 60g 178mg 1,271mg 141g 16g 13g 219g

Deficit: ~500 calories


Squat ATG
325x3 - Easy

205x3 - So So

BB Row - I hate these

3 sets @ BW+45 x 8

No cardio today...

09-03-2008, 05:42 AM
Good job there with the three big movements along with the dips, try to hang tough with them bb rows.

09-07-2008, 09:33 AM
Weighed in ~186.5

Difference since beginning
- ~9lbs
Ab skinfold -2mm
Chest skinfold - 1.5mm

kinda lax throughout the weekend...

I ran intervals (stairs) on Friday. There is a place nearby where I live that has a set of around 200 steep stairs. I ran up and slowed down a bit on the way down ~10x.

Saturday was off and literally sat around all day long

Yesterday I decided to go for a loooooooong walk and probably logged in 15-20 miles yesterday. Needless to say, my legs are tired today.

On another note, I will be throwing in more bodyweight exercises along with crossfit again. I probably had a little change of schedule since I blew out the stator on my motorcycle last week and need a new one, so I have kind of been without transportation for a bit and I live up a hill.

09-09-2008, 04:45 PM
Been trekking up and down the hill to walk to school... A good few miles uphill will do wonders for your lungs.

I invested in some gym material to be able to workout from home, mostly bodyweight type stuff...
- interval timer
- elite II rings
- Pullup bar
- floor mat
- kettlebells
- 84lb weight vest
- ab wheel
- buddy lee aero rope

I also ended up investing in a new book to glance over... never gym less from rosstraining.com which I hear is a good read.

A buddy of mine has offered to go through the side stroke with me so I can get up to speed on more frequent swimming practice.

The time is now.

09-10-2008, 05:31 AM
Good deal on the new equipment, the time is clearly now from the looks of it, lol.

09-13-2008, 06:04 PM
jealous of your pullup bar, KBs and vest!

09-16-2008, 05:57 PM
thanks you two... sorry for the lack of updates. I Just got my rope yesterday and the rings came in today. I also started going back to my affiliate (Crossfit Oakland) yes, the winners of the affiliate cup at this past games. I had the pleasure of a welcome back FRAN with the new chest to bar standard. Not only did I do the workout, but I forgot to shave my callouses and ripped 3 of them clear off.

95 lb thrusters
Pullups - C2B (Chest to Bar)

8:16 rx'd - PB with chin over bar is 2:40
my metcon is definitely in the sheeatter.

09-16-2008, 09:33 PM
Today was

3 rounds for time
800m run
50 back extensions
50 situps

19:48 rx'd? - PB was ~15 minutes

09-17-2008, 08:48 PM
Still taking things a little slow paced...

made up "THE CHIEF"
5 x 3 minute rounds with 1 minute rest in between each round
3-6-9 reps of...
135lb clean

25 rounds rx'd

09-17-2008, 08:49 PM
That's a great score bro. Very nice job.

09-17-2008, 10:25 PM
im pretty sure had I been good I would easily do 30+

well, not easily, but 30+ none the less.

09-18-2008, 10:53 PM
Not much today...

jump rope practice followed by a small finisher of

2 pullups
400m run
4 pullups
200m run
6 pullups
100m run
8 pullups
50m run

got a massage afterward and feel good now.

Tomorrow = 5k run

09-19-2008, 08:36 PM
5k at the the lake

21:26 rx'd

I didn't have much time to warm up since one guy showed up and wanted to start so he could make dinner with the gf... I feel like I didn't warm up till 2 miles into the run.

09-22-2008, 03:18 PM
Weighed in yesterday ~183

Did the Filthy 50 on Saturday and subbed in ghr situps instead of knees to elbows since it bothered my shoulder... time was pathetic.

On Sunday I came in and did a few sets of hitting the tire with the thor hammer 10/10 followed by 10 flips back and forth.

Today is a complete rest day as I had fairly intense workouts all of last week.

09-22-2008, 07:19 PM
I've had two weeks off in the last 3. Sounds like you're in about as bad of shape as I am.

09-24-2008, 10:42 PM
Changed the workout a bit today

Did AMRAP in 20 minutes of
400m run
5 dead hang pullups

8 rounds

09-25-2008, 10:14 PM
Didn't realize just how much strength in my chest/triceps i lost until tonight

50 bw bp for time
did bw+5

50 box jumps on 30 inch box
25 wall balls to 10 foot target
double under practice

09-26-2008, 11:51 PM
Did a little warmup and jump roped a bit.

Ended up rolling and stretching for an hour to relax for tomorrow morning's Fight Gone Bad. I'm just hoping my shoulder doesn't give me any problems and the only limiting factor will either be my metcon or actual failure.

10-26-2008, 05:47 PM

10-27-2008, 05:22 AM


props on your website, just got the chance to take a look at it.