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NeroTheWarlord
03-22-2005, 07:12 PM
NOTE: TO THOSE OF YOU WHO ARE TOO FRICKIN LAZY TO READ THE ENTIRE THREAD, I STOPPED TAKING THE RIPPED FUEL ON 22 MARCH, AFTER BEING TOLD TO DO SO.


NOTE: I HAVE MOVED THIS JOURNAL TO MY SITE

http://www.airbornejoe.com/vb/showthread.php?p=37691#post37691


















Hi everyone, I'm a soldier in the U.S. Army and I'm trying to get ready for one of the hardest military schools in the world. To prepare for this I'm coming to you guys, the professionals on guidance on how I can become more physically fit.

I've been warned to stay away from supplements by others, but they won't explain why other than the fact that I won't have access to them in Ranger School.

My goal is to be in the best cardio shape of my life and increase my muscular and respiratory endurance to as high as I can get it.

Right now my stats are as follows:

5'10" (Sometimes 5'11" if I really stretch)
I range from about 210-215 lbs.
Body Fat is probably about 16-17%
I can do approx:
46-50 Push Ups in 2 minutes
65-70 Sit Ups in 2 minutes
Run two miles in 15-16 minutes (Probably low 15's)
Chin Ups- I'm guessing about 5 or 6


For the tested physical portions of this school, I'll have to be able to:

Run 5 miles in under 40 minutes (preferrably less).
Do 49 Push Ups in two minutes
Do 59 Sit Ups in two miniutes
Run 2 miles in under 15 minutes (but I'd like to be able to do it in 12:30 - 13:00)
6 Chin Ups
I'll also have to be able to carry what's called a rucksack (a big back pack) that weighs anywhere from 65-90 lbs over the duration of the course for a total of 200+ miles.

There are various other physical aspects of the course, but I think these are the most important.

I've been taking Ripped Fuel Extreme (full dosage) for about 1 week now, along with regular excercise. Here's what I've done so far in preparation for this school:

Mon 14 March 05
Morning Workout:

Took two tablets of Ripped Fuel Extreme.

Stations Training: Various repititions of lunges, dips, pull-ups and a variation squat/lifting over the head excercise with a 25 lb weight. (Workout was aproxximately 20-30 minutes long with 3-60 second rests in between stations)
Ran 1.4 Miles

Evening Workout:

Took two tablets of Ripped Fuel Extreme.

Ran on treadmill for 30 minutes between 6.5mph - 7mph (3.38 miles).
Walked at ruck march pace (4.0mph) for 20 minutes (distance unknown).
Ran for 10 minutes between 7mph - 8mph.
(Total distance covered was 6 miles)

Tue 15 March 05

Morning Workout:

None

Took two tablets of Ripped Fuel Extreme


Evening Workout:

Took two tablets of Ripped Fuel Extreme

Ran 4.05 miles in 35 minutes at 7 mph. Walked 1 mile in 15 minutes @ 4.0 mph. Ran another 1.2 miles in 10 minutes between 7-8 mph. Total distance covered: 6.25 miles in 60 minutes.


Wed 16 March 05

Morning Workout

Took two tablets of Ripped Fuel Extreme

Ran 1 mile in 7 min 25 sec
Max Push Ups in 30 Sec (36)
Max Sit ups in 30 sec (27)
Ran another mile at moderate pace in 7 min 52 sec
Max Push Ups in 30 Sec (34)
Max Sit Ups in 30 Secs (27)


Evening Workout

Took two tablets of Ripped Fuel Extreme

Ran 3.8 miles in 35 min at 6.5 - 7 mph.

Thurs 17 March 05

Did not take Ripped Fuel Extreme at all this day.

Morning Workout

Station Training -


One set of twenty repititions of each of the following:
Obliques
"Rower Style half sit ups"
Flutter Kicks (Four Count Excercise)
Deadlift - three sets of ten repititions (135lbs)
Decline sit-ups - three sets of twenty repititions


No run due to sharp pain in left knee.

Evening Work Out:

None

Fri 18 March 05

Morning Workout:

Took two tablets of Ripped Fuel Extreme

Company PT (Football)

Evening Workout:

Took two tablets of Ripped Fuel Extreme

None


(No run other than the football, trying to heal the knee)

Sat 19 March 05

Took four tablets of Ripped Fuel Extreme (Two when I woke up and two in the afternoon).

Walked one mile at 4-4.5 mph (Started out running for about .10 mile and felt my knee injury getting irritated and started walking the rest of the way which was about as bad on it as running anyway)
Did 210 Push Ups throughout the day in sets of 20 or 30.


As you can see I'm having trouble with my left knee, it's a sharp pain on the left side of my knee and about 3 fingers below my knee cap. I've been recommended to start taking Glucosamine which I'm starting today, and I've replaced my running shoes (which were about a year old). I really need this pain in my knee to go away quickly (and stay gone) so that I can continue my running, as it's worked the best for me in the past.



Sun 20 March 05

Broke down and bought an excercise bike.....

Morning Workout:

Took two tablets of Ripped Fuel Extreme.

25 Push Ups

Evening Workout:

Took two tablets of Ripped Fuel Extreme.

Biked 15.6 Miles in 1 hour
737 calories burned (According to the bike)



Mon 21 March 05

Morning Workout:

Took Two Ripped Fuel Tablets

Rode Excercise Bike at GYM:

8.6 Miles
20 Min
326 Cal Burned (according to the bike)

3 sets of 15 reps:
Leg Press (200 lbs + bar)
Leg Extension (30 lbs)

Ab Machine: 3 Sets of 50 reps:
SET 1: 40 lbs
SET 2: 60 lbs
SET 3: 60 lbs

Behind the Neck Press:
(45 lbs bar)

SET 1: 15 reps
SET 2: 20 reps
SET 3: 25 reps

Push Ups:

SET 1
Elevated Wide Arm:25
SET 2
Elevated Regular: 25
SET 3
Elevated Diamond: 25


Evening Workout:

Decided to stop taking the Ripped Fuel

Rode excercise bike at HOME:

30 miles
2 hrs 3 min
1413 cal burned (according to the bike)

Obliques: 50 on each side (Slow and hold)
Flutter Kicks: 35 (Four Count)
Push Ups:
SET 1: 30
SET 2: 20

EDIT: Did 20 Push Ups for bein' a dick. LOL (This is explained in a thread in another forum, LOL)

Tue 22 March 05

Morning Workout:

50 Jumping Jacks (Four count)
50 Overhead Clappers (Four count)
Fire Engine (Approx 50' and then back)
Football Shuffle (Approx 50' and then back)
The High Jumper (Approx 50' and then back)
25 Push Ups

Started taking anti-inflammatory (800mg ibuprofen) for knee pain. ( 1 every 8 hrs. )

Evening Workout:

Biked:
Seat close to pedals for quadracept workout
4 miles
20min 41sec
186 Cal burned

Seat backed away from pedals for cardio

41min 27sec
10 miles
413 Cal burned

Tue 22 March 05

Morning Workout:

Max PU in 1 min: 38
Max SU in 1 min: 52

Push Ups:
30 Push Ups

Dips 3 Sets
5-7 reps
Pull Ups 3 Sets
3-4 reps


Note: Need to start concentrating on Pull Ups too and work them into my workouts.

Evening Workout

None.


Wed 23 March 05

I have no frickin idea what the hell I did on this day, somehow I got my days screwed up, and now I can't remember what I did on this day. Oh well.

Thurs 24 March 05

Morning Workout:

Did 270 push ups throughout the day in sets of 20 to 30 reps each.

Fri 25 March 05

Obliques: 50 on each side, slow and hold.

Sat 26 Mar 05

Morning Workout

Biked at HOME:

8 miles in 30 minutes
378 Cal burned


Evening Workout

Biked at HOME:

9 miles in 30min 56sec
425 Cal burned

100 Obliques (each side) - Slow and Hold
50 forty-five degree Push Ups. (against the kitchen counter)

Sun 27 Mar 05

Morning Workout

None


Evening Workout

Biked at HOME:

13 miles in 45min 47sec
615 cal burned


Mon 28 Mar 05

Morning Workout

None


Evening Workout

Biked at HOME:

13 miles in 46min 25sec
613 cal burned

50 Push Ups


Tue 29 Mar 05

Nothing (did 20 diamond push ups, but nothing substaintial)

Wed 30 Mar 05

Road Marched approx 6 miles


Thur 31 Mar 05

No PT

Fri 1 April 05

Morning Workout

Ran approx 2.25 miles (estimating) (fastest pace I could go, although it was not timed)

Ran Sprints

Did 1 set of each between sprints:

Push Ups:
Wide Arm (2 sets of 20)
Close hand (2 sets of 20)
Flutter Kicks (1 set of 20)
Crunchies (2 sets of 20)
Partner Assisted Pull Ups (10)

Mid-Morning:

Iron Mikes approx. 100 yds.

Evening Workout:

Biked at HOME:
14.4 Miles in 1 hour (Cranked up to stronger resistance)
683 cal burned

Push Up's:

1 set of 40 (2 min break)
1 set of 20 (2 min break)
1 set of 20 (2 min break)
1 set of 20 (3 min break)

Sat 2 April 05

None

Sun 3 April 05

None

Mon 4 April 05

Morning Workout:

Biked at HOME:

8.1 Miles in 30 min
385 Cal Burned

40 Push Ups (Plus 1 for the Paratrooper in the sky ;))

Evening Workout:

None - worked late

Tue 5 April 05

Morning Workout:

Ran on treadmill at HOME:

2 Miles in 16+ min
Need to tighten belt on the treadmill, I could've run alot faster if it wasn't slipping/slowing down. Had it on 10 mph, and I was lucky if it was going 7 something. Ran it out anyway.. I'll try to fix it tonight or tomorrow morning.

KNEE: feels pretty good, a little achey, but alot better then I thought it would be. Nothin some ibuprofen can't fix I would think.


40 Push Ups (Plus 1 for the Paratrooper in the sky ;))

Evening Workout

Push Ups:

1 set 40 (10 minute break)
1 set of 42 (10 minute break)
1 set of 43
Total: 125

Wed 6 April 05

Morning Workout

Site was down and I didn't log if I did anything anywhere else, and now I can't remember if I did anything or what it was if I did.

Evening Workout
Ran on Treadmill at HOME:

2 miles 15min15 sec
Note: Felt like I could've gone faster, but the treadmill kept screwing up again even after I tightened it. I think I figured
out why my knee hurts. I think it's slightly hyperextending every time the treadmill belt slips.


Thur 7 April 05

Push Ups through out the day:

1st set 50 +1 for the paratrooper in the sky
Total: 51 reps
2nd set 48 (reached muscle failure trying on 49) took 30 second break and did 7 more
Total: 55 reps
3rd Set: 30 reps
4th Set: 30 reps
5th Set: 20 reps
6th Set: 20 reps
7th Set: 30 reps
8th Set: 10 reps
Starting on the 9th set - 10 Push Ups every two minutes until I reach 500 total for the day
9th Set: 10
10th Set: 10
11th Set: 10
12th Set: 10
13th Set: 10
14th Set: 10
15th Set: 10
16th Set: 10
17th Set: 10
18th Set: 10
19th Set: 10
20th Set: 10
21st Set: 10
22nd Set: 10
23rd Set: 10
24th Set: 10
25th Set: 10
26th Set: 10
27th Set: 10
28th Set: 10
29th Set: 10
30th Set: 10
31st Set: 10
32nd Set: 10
33rd Set 10
34th Set: 10
35th Set: 10 (505 total)
38th Set: 10 (no longer timed after this)
39th Set: 10
40th Set: 10
41st Set: 10
42nd Set: 10
43rd Set: 10
44th Set: 10


Total Push ups for the day: 575

Fri 8 April 05

Light day (got lazy)

Push Ups through out the day:

10 reps for gee whiz

Trying to do 100:

50 Push Ups (1-2 min rest)
30 Push Ups (1-2 min rest)
14 Push Ups (20-30 sec rest)
6 Push Ups


30 Push Ups for gee whiz

Total Push Ups for the day: 140

Did Iron Mike's approx. 225' - 250'

Sat 9 April 05

Afternoon Workout: Swam laps in the pool for 30 minutes. Then played around with the kids in the pool for 1.5 - 2 hours (That's more of a workout then I gave it credit for, I'm gonna start doing that every saturday.)

Evening Workout:

Biked at HOME:
8 miles 30 min
381 Cal burned

Push Ups:

Set 1 - 30 reps (2-3 minute break)
Set 2 - 30 reps (2-3 minute break)
Set 3 - 20 reps (2-3 minute break)
Set 4 - 20 reps (2-3 minute break)
Set 5 - 20 reps (2-3 minute break)

Sunday 10 April 05

None

Monday 11 April 05

Morning Workout:

None

Evening Workout:

Bike at HOME
9 miles in 33min 12sec
435 Cal burned

Push Ups:
6:00PM (10 every 2 minutes, alternating: close hand, wide arm, and diamond)

10 close hand
10 diamond
10 wide arm
10 close hand
10 diamond hand
10 wide arm
10 close hand
10 diamond
10 wide arm

6:24 PM (got side tracked, starting Push Ups again)
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond (220)
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm

Total Push Up's: 300


Tues 12 April 05

Morning Workout:

None

Set of 50 Push ups at lunch (I'm gonna try to do all my push ups in sets of 50 now, I think it works better then a bucnh of smaller sets)


Evening Workout:

Bike at HOME
9 miles in 32 min 45 sec
420 Cal Burned

Set of 50 Push Ups

Wed 13 April 05

Morning Workout:

Ran approx 2.5 miles (untimed) (Note: I think it was actually longer then 2.5)
10 unassisted pull ups (actually surprised myself)
10 push ups
20 sit ups
6 unassisted pull ups (6 more assisted after that)
20 sit ups


max push ups in 30 sec = 30
max sit ups in 30 sec = 22
max push ups in 30 sec = 20
max sit ups in 30 sec = 18

Evening Workout:

None

Thurs 14 April 05

Morning Workout:

2 mile ruck march (45lb ruck) in 22+ min

25 Push ups
25 Crunchies
25 Close hand push ups
25 Straight leg crunchies

Max Sit Ups in 30 sec: 25
Max Push Ups in 30 sec: 18

Evening Workout:


Biked at HOME:

11 Miles in 45 min 00sec
522 Cal burned

Note: bought a regular bicycle, gonna start biking approx 5 miles everyday at lunch.

Hi everyone, I'm a soldier in the U.S. Army and I'm trying to get ready for one of the hardest military schools in the world. To prepare for this I'm coming to you guys, the professionals on guidance on how I can become more physically fit.

I've been warned to stay away from supplements by others, but they won't explain why other than the fact that I won't have access to them in Ranger School.

My goal is to be in the best cardio shape of my life and increase my muscular and respiratory endurance to as high as I can get it.

Right now my stats are as follows:

5'10" (Sometimes 5'11" if I really stretch)
I range from about 210-215 lbs.
Body Fat is probably about 16-17%
I can do approx:
46-50 Push Ups in 2 minutes
65-70 Sit Ups in 2 minutes
Run two miles in 15-16 minutes (Probably low 15's)
Chin Ups- I'm guessing about 5 or 6


For the tested physical portions of this school, I'll have to be able to:

Run 5 miles in under 40 minutes (preferrably less).
Do 49 Push Ups in two minutes
Do 59 Sit Ups in two miniutes
Run 2 miles in under 15 minutes (but I'd like to be able to do it in 12:30 - 13:00)
6 Chin Ups
I'll also have to be able to carry what's called a rucksack (a big back pack) that weighs anywhere from 65-90 lbs over the duration of the course for a total of 200+ miles.

There are various other physical aspects of the course, but I think these are the most important.

I've been taking Ripped Fuel Extreme (full dosage) for about 1 week now, along with regular excercise. Here's what I've done so far in preparation for this school:

Mon 14 March 05
Morning Workout:

Took two tablets of Ripped Fuel Extreme.

Stations Training: Various repititions of lunges, dips, pull-ups and a variation squat/lifting over the head excercise with a 25 lb weight. (Workout was aproxximately 20-30 minutes long with 3-60 second rests in between stations)
Ran 1.4 Miles

Evening Workout:

Took two tablets of Ripped Fuel Extreme.

Ran on treadmill for 30 minutes between 6.5mph - 7mph (3.38 miles).
Walked at ruck march pace (4.0mph) for 20 minutes (distance unknown).
Ran for 10 minutes between 7mph - 8mph.
(Total distance covered was 6 miles)

Tue 15 March 05

Morning Workout:

None

Took two tablets of Ripped Fuel Extreme


Evening Workout:

Took two tablets of Ripped Fuel Extreme

Ran 4.05 miles in 35 minutes at 7 mph. Walked 1 mile in 15 minutes @ 4.0 mph. Ran another 1.2 miles in 10 minutes between 7-8 mph. Total distance covered: 6.25 miles in 60 minutes.


Wed 16 March 05

Morning Workout

Took two tablets of Ripped Fuel Extreme

Ran 1 mile in 7 min 25 sec
Max Push Ups in 30 Sec (36)
Max Sit ups in 30 sec (27)
Ran another mile at moderate pace in 7 min 52 sec
Max Push Ups in 30 Sec (34)
Max Sit Ups in 30 Secs (27)


Evening Workout

Took two tablets of Ripped Fuel Extreme

Ran 3.8 miles in 35 min at 6.5 - 7 mph.

Thurs 17 March 05

Did not take Ripped Fuel Extreme at all this day.

Morning Workout

Station Training -


One set of twenty repititions of each of the following:
Obliques
"Rower Style half sit ups"
Flutter Kicks (Four Count Excercise)
Deadlift - three sets of ten repititions (135lbs)
Decline sit-ups - three sets of twenty repititions


No run due to sharp pain in left knee.

Evening Work Out:

None

Fri 18 March 05

Morning Workout:

Took two tablets of Ripped Fuel Extreme

Company PT (Football)

Evening Workout:

Took two tablets of Ripped Fuel Extreme

None


(No run other than the football, trying to heal the knee)

Sat 19 March 05

Took four tablets of Ripped Fuel Extreme (Two when I woke up and two in the afternoon).

Walked one mile at 4-4.5 mph (Started out running for about .10 mile and felt my knee injury getting irritated and started walking the rest of the way which was about as bad on it as running anyway)
Did 210 Push Ups throughout the day in sets of 20 or 30.


As you can see I'm having trouble with my left knee, it's a sharp pain on the left side of my knee and about 3 fingers below my knee cap. I've been recommended to start taking Glucosamine which I'm starting today, and I've replaced my running shoes (which were about a year old). I really need this pain in my knee to go away quickly (and stay gone) so that I can continue my running, as it's worked the best for me in the past.



Sun 20 March 05

Broke down and bought an excercise bike.....

Morning Workout:

Took two tablets of Ripped Fuel Extreme.

25 Push Ups

Evening Workout:

Took two tablets of Ripped Fuel Extreme.

Biked 15.6 Miles in 1 hour
737 calories burned (According to the bike)



Mon 21 March 05

Morning Workout:

Took Two Ripped Fuel Tablets

Rode Excercise Bike at GYM:

8.6 Miles
20 Min
326 Cal Burned (according to the bike)

3 sets of 15 reps:
Leg Press (200 lbs + bar)
Leg Extension (30 lbs)

Ab Machine: 3 Sets of 50 reps:
SET 1: 40 lbs
SET 2: 60 lbs
SET 3: 60 lbs

Behind the Neck Press:
(45 lbs bar)

SET 1: 15 reps
SET 2: 20 reps
SET 3: 25 reps

Push Ups:

SET 1
Elevated Wide Arm:25
SET 2
Elevated Regular: 25
SET 3
Elevated Diamond: 25


Evening Workout:

Decided to stop taking the Ripped Fuel

Rode excercise bike at HOME:

30 miles
2 hrs 3 min
1413 cal burned (according to the bike)

Obliques: 50 on each side (Slow and hold)
Flutter Kicks: 35 (Four Count)
Push Ups:
SET 1: 30
SET 2: 20

EDIT: Did 20 Push Ups for bein' a dick. LOL (This is explained in a thread in another forum, LOL)

Tue 22 March 05

Morning Workout:

50 Jumping Jacks (Four count)
50 Overhead Clappers (Four count)
Fire Engine (Approx 50' and then back)
Football Shuffle (Approx 50' and then back)
The High Jumper (Approx 50' and then back)
25 Push Ups

Started taking anti-inflammatory (800mg ibuprofen) for knee pain. ( 1 every 8 hrs. )

Evening Workout:

Biked:
Seat close to pedals for quadracept workout
4 miles
20min 41sec
186 Cal burned

Seat backed away from pedals for cardio

41min 27sec
10 miles
413 Cal burned

Tue 22 March 05

Morning Workout:

Max PU in 1 min: 38
Max SU in 1 min: 52

Push Ups:
30 Push Ups

Dips 3 Sets
5-7 reps
Pull Ups 3 Sets
3-4 reps


Note: Need to start concentrating on Pull Ups too and work them into my workouts.

Evening Workout

None.


Wed 23 March 05

I have no frickin idea what the hell I did on this day, somehow I got my days screwed up, and now I can't remember what I did on this day. Oh well.

Thurs 24 March 05

Morning Workout:

Did 270 push ups throughout the day in sets of 20 to 30 reps each.

Fri 25 March 05

Obliques: 50 on each side, slow and hold.

Sat 26 Mar 05

Morning Workout

Biked at HOME:

8 miles in 30 minutes
378 Cal burned


Evening Workout

Biked at HOME:

9 miles in 30min 56sec
425 Cal burned

100 Obliques (each side) - Slow and Hold
50 forty-five degree Push Ups. (against the kitchen counter)

Sun 27 Mar 05

Morning Workout

None


Evening Workout

Biked at HOME:

13 miles in 45min 47sec
615 cal burned


Mon 28 Mar 05

Morning Workout

None


Evening Workout

Biked at HOME:

13 miles in 46min 25sec
613 cal burned

50 Push Ups


Tue 29 Mar 05

Nothing (did 20 diamond push ups, but nothing substaintial)

Wed 30 Mar 05

Road Marched approx 6 miles


Thur 31 Mar 05

No PT

Fri 1 April 05

Morning Workout

Ran approx 2.25 miles (estimating) (fastest pace I could go, although it was not timed)

Ran Sprints

Did 1 set of each between sprints:

Push Ups:
Wide Arm (2 sets of 20)
Close hand (2 sets of 20)
Flutter Kicks (1 set of 20)
Crunchies (2 sets of 20)
Partner Assisted Pull Ups (10)

Mid-Morning:

Iron Mikes approx. 100 yds.

Evening Workout:

Biked at HOME:
14.4 Miles in 1 hour (Cranked up to stronger resistance)
683 cal burned

Push Up's:

1 set of 40 (2 min break)
1 set of 20 (2 min break)
1 set of 20 (2 min break)
1 set of 20 (3 min break)

Sat 2 April 05

None

Sun 3 April 05

None

Mon 4 April 05

Morning Workout:

Biked at HOME:

8.1 Miles in 30 min
385 Cal Burned

40 Push Ups (Plus 1 for the Paratrooper in the sky ;))

Evening Workout:

None - worked late

Tue 5 April 05

Morning Workout:

Ran on treadmill at HOME:

2 Miles in 16+ min
Need to tighten belt on the treadmill, I could've run alot faster if it wasn't slipping/slowing down. Had it on 10 mph, and I was lucky if it was going 7 something. Ran it out anyway.. I'll try to fix it tonight or tomorrow morning.

KNEE: feels pretty good, a little achey, but alot better then I thought it would be. Nothin some ibuprofen can't fix I would think.


40 Push Ups (Plus 1 for the Paratrooper in the sky ;))

Evening Workout

Push Ups:

1 set 40 (10 minute break)
1 set of 42 (10 minute break)
1 set of 43
Total: 125

Wed 6 April 05

Morning Workout

Site was down and I didn't log if I did anything anywhere else, and now I can't remember if I did anything or what it was if I did.

Evening Workout
Ran on Treadmill at HOME:

2 miles 15min15 sec
Note: Felt like I could've gone faster, but the treadmill kept screwing up again even after I tightened it. I think I figured
out why my knee hurts. I think it's slightly hyperextending every time the treadmill belt slips.


Thur 7 April 05

Push Ups through out the day:

1st set 50 +1 for the paratrooper in the sky
Total: 51 reps
2nd set 48 (reached muscle failure trying on 49) took 30 second break and did 7 more
Total: 55 reps
3rd Set: 30 reps
4th Set: 30 reps
5th Set: 20 reps
6th Set: 20 reps
7th Set: 30 reps
8th Set: 10 reps
Starting on the 9th set - 10 Push Ups every two minutes until I reach 500 total for the day
9th Set: 10
10th Set: 10
11th Set: 10
12th Set: 10
13th Set: 10
14th Set: 10
15th Set: 10
16th Set: 10
17th Set: 10
18th Set: 10
19th Set: 10
20th Set: 10
21st Set: 10
22nd Set: 10
23rd Set: 10
24th Set: 10
25th Set: 10
26th Set: 10
27th Set: 10
28th Set: 10
29th Set: 10
30th Set: 10
31st Set: 10
32nd Set: 10
33rd Set 10
34th Set: 10
35th Set: 10 (505 total)
38th Set: 10 (no longer timed after this)
39th Set: 10
40th Set: 10
41st Set: 10
42nd Set: 10
43rd Set: 10
44th Set: 10


Total Push ups for the day: 575

Fri 8 April 05

Light day (got lazy)

Push Ups through out the day:

10 reps for gee whiz

Trying to do 100:

50 Push Ups (1-2 min rest)
30 Push Ups (1-2 min rest)
14 Push Ups (20-30 sec rest)
6 Push Ups


30 Push Ups for gee whiz

Total Push Ups for the day: 140

Did Iron Mike's approx. 225' - 250'

Sat 9 April 05

Afternoon Workout: Swam laps in the pool for 30 minutes. Then played around with the kids in the pool for 1.5 - 2 hours (That's more of a workout then I gave it credit for, I'm gonna start doing that every saturday.)

Evening Workout:

Biked at HOME:
8 miles 30 min
381 Cal burned

Push Ups:

Set 1 - 30 reps (2-3 minute break)
Set 2 - 30 reps (2-3 minute break)
Set 3 - 20 reps (2-3 minute break)
Set 4 - 20 reps (2-3 minute break)
Set 5 - 20 reps (2-3 minute break)

Sunday 10 April 05

None

Monday 11 April 05

Morning Workout:

None

Evening Workout:

Bike at HOME
9 miles in 33min 12sec
435 Cal burned

Push Ups:
6:00PM (10 every 2 minutes, alternating: close hand, wide arm, and diamond)

10 close hand
10 diamond
10 wide arm
10 close hand
10 diamond hand
10 wide arm
10 close hand
10 diamond
10 wide arm

6:24 PM (got side tracked, starting Push Ups again)
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond (220)
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm
10 diamond
10 close hand
10 wide arm

Total Push Up's: 300


Tues 12 April 05

Morning Workout:

None

Set of 50 Push ups at lunch (I'm gonna try to do all my push ups in sets of 50 now, I think it works better then a bucnh of smaller sets)


Evening Workout:

Bike at HOME
9 miles in 32 min 45 sec
420 Cal Burned

Set of 50 Push Ups

Wed 13 April 05

Morning Workout:

Ran approx 2.5 miles (untimed) (Note: I think it was actually longer then 2.5)
10 unassisted pull ups (actually surprised myself)
10 push ups
20 sit ups
6 unassisted pull ups (6 more assisted after that)
20 sit ups


max push ups in 30 sec = 30
max sit ups in 30 sec = 22
max push ups in 30 sec = 20
max sit ups in 30 sec = 18

Evening Workout:

None

Thurs 14 April 05

Morning Workout:

2 mile ruck march (45lb ruck) in 22+ min

25 Push ups
25 Crunchies
25 Close hand push ups
25 Straight leg crunchies

Max Sit Ups in 30 sec: 25
Max Push Ups in 30 sec: 18

Evening Workout:


Biked at HOME:

11 Miles in 45 min 00sec
522 Cal burned

Note: bought a regular bicycle, gonna start biking approx 5 miles everyday at lunch.

Fri 15 April 05

None

Sat 16 April 05

None

Sun 17 April 05

None

Mon 18 April 05

Morning Workout:

Ran 4+ miles (untimed)

Lunch: Set of 50 Push Ups

Evening Workout:

Ran 2.1 miles (untimed, sprint to a telephone pole, jog to a telephone pole)


Tue 19 April 05

None

Wed 20 April 05

Morning Workout:

Crossfit:

Started out with approx. 3/4 mile run

Did max reps for 1 minute stations for five minutes consisting of various excercises:

Squat "Thrust" (Mix between a jumping 1/4 squat and military press)
Bend at waist rower w/barbell
Kettle(something) (squat and spring up bringing dumbell over head)
Dumbell Lunges (Lunges holding a dumbell above you w/ one hand - switch hands after five reps)
Push Ups
Flutter Kicks
Sit Ups
Crunchies

Immediately following the five minute station training, ran 1 lap around the football field, had 1-2 min break and started all over again. Total excercise time was approx 40 minutes.

Lunch: Set of 50 Push Ups, and biked approx 5.5 miles

Evening Workout:

None.

Thurs 21 April 05

Morning Workout:

Company PT:

Played 2 ball soccer for about 40-45 minutes.
(We got our asses handed to us, but it was a pretty good cardio workout.)


Lunch:

Biked approx 10.5 miles on the PT track in approx 40 minutes on my mountain bike. (That seems like a better workout then the stationary bike, because it works my thighs and my lower back from having to lean over to grasp the handle bars.)

Around 3:30

Set of 50 Push Ups

Evening Workout:

None

Fri 22 April 05

Mid Day Workout:

Swam laps at the pool for 35 minutes.


Sat 23 April 05

Mid Day Workout:

Set of 100 obliques on each side (Slow and hold)
Set of 100 Flutter Kicks (Four count)
Set of 100 Sit ups

Push Ups throughout the day

Set of 20
Set of 30
Set of 40
Set of 30
Set of 30
Set of 25
Set of 25

Total for the day: 200

Sun 24 April 05

Mid Day Work Out:

6 Mile Ruck March (45lbs) 1hr 17 min
25 Elevated Push Ups

Mon 25 April 05

Morning Workout:

Crossfit Workout

5 Pull Ups
10 Push Ups
15 Squats
Repeated this routine for 10-20 minutes (exact time was unknown)
Formation run approx. 1 mile
Release run back approx. 1 mile
50 Push Ups in 45 sec (I think I may have mis-counted though)
50 Sit Ups in 1min 3 seconds


Tue 26 April 05

Push Ups throughout the day (done mostly in sets of 30)
Total PU's for the day: 500

Iron Mike's
Approx 100 yds.

Iron Mike again (after probably at least a 30 min break)
Approx.75 yds.

Wed 27 April 05

No PT

Thur 28 April 05

Morning Workout
4 mile Formation Run (approx 2 miles with Battalion Colors)
(Pace seemed slow, probably a little over a 9 min mile)

Fri 29 April 05

Learning to play and playing Racket Ball for approx 30 min.

Sat 30 April 05

No PT

Sun 1 May 05 - Fri 6 May 05

Gone, but did various PT whenever I could fit it in.

Sunday

None

Monday

None

Tuesday
Ran approx 2 - 2.5 miles untimed

Wednesday

Crosstrainer for 30 minutes, straight leg raises off of dip bar, leg extension machine 6 sets of 50 @ 60 lbs,push ups and sit ups)

Thursday

None

Friday

None

Sat 7 May 05

Racket Ball mixed with push ups, running up and down the court, squat jumpers, jumping jacks, and "riding the motorcycle" for approx 30 min.
-Smoked the **** out of me.

Sparring (boxing) and learning boxing techniques for approx 30 min.


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Any advice you pro's have for a soldier trying to become one of the world's most elite fighting men would be greatly appreciated.

EDIT: I'm going to continue editing this post with my daily workouts, so if anyone sees a bad pattern or something I should take note of, please let me know.

Chizniz16
03-31-2005, 06:50 PM
Hey, good to see you are training to be a soldier. I have much respect for you. Looks like you are going to meet your nessisary numbers in SU's, PU's, and running. I just started my own Journal and i will check up on your progress. Keep up the good work, and never give up!

BigNic
04-01-2005, 10:05 PM
Whats up bro. Im in the military also, and ive been reading a lot about pt oriented programs. This looks pretty cool. I usually do bw/running 3 or so times a week with my command but my goals are really mostly size related, so i feel like it actually kinda holds me back. Cool **** tho, best of luck

NeroTheWarlord
04-01-2005, 10:38 PM
Thanks guys, good luck to you guys on your workouts too.

thimothy
11-05-2010, 05:56 AM
I would like to wish him all the best. I am sure that he will do a wonderful job as a soldier because he has got a lot of determination. American military needs the services of men like him because the number of US soldiers killed in Afghanistan is increasing day by day. Moreover the United States has got a number of military bases throughout the world and we need strong willed men like him to make our country proud.