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I ship out in May to Parris Island for basic training, so I thought I'd chart my progress here. Give me some encouragement and advice!
Right now my workout schedule goes a little something like this:
Daily/Every other day: running 1-1.5 miles, current 1 mile time: 9 minutes, 15 seconds. Goal: Seven minutes.
Circuit training: Pushups, Pullups, Boot beaters(deep squats, explosive jump,) USMC Crunches(basically a half-situp half-crunch,) negative pullup repetition
Navy SEAL circuit: 10 pushups, 10 crunches, 10 wide-set pushups, 10 reverse crunches, 10 diamond closegrip pushups, 10 double crunches.[Time limit: 1 minute]
I don't currently have access to a gym, so I do what I can with about forty pounds of weight on barbells.
Here's some of the things I do with those:
Lateral barbell raises
Donkey Calf Raises(I use about 100 pounds for that)
Hammer/Standard curls
Front raises
Arnold Dumbbell Military Press(palms begin facing inward, twist outward as lifted, reverse on the back)
Barbell Bench Press(I just do it on the floor, I don't have a bench to use..)
Barbell rows
Seated double-arm barbell curls
Standing barbell flies.
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I don't feel like I have enough equipment to REALLY tear those muscle fibers out enough to warrant setting days apart for certain workouts(I tend to work pullups every day since I can only do 3 at the moment and that number needs to increase to about 10 before May.)
Diet:
I try to eat around 5-6 meals a day to keep my metabolism going, but I often find I don't wake up early enough to manage it. I also seem to be eating meals which are too large to maintain hunger for the next meal. I drink protein shakes and eat protein bars after/before working out in order to aid in muscle repair.
Any recommendations/advice you might have is very welcome.. I'll post daily on what I do.
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Good luck with that. (:
The only thing I can think of is maybe bumping up the amount you run.
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Work out your protein amounts and supplement yourself good. Also you need rest days for the muscles, always.
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5-6 meals is bullshit, 3 should be plenty just be sure to eat enough at these meals, in the marines you sure as hell wont get more than 3 lol, just learn to eat a ton per meal, and fast.
Also doing some swimming might not be a bad idea, being a decent/good swimmer is a requirement for the dutch commando forces so Im sure it will give you an edge.
You should also run more miles, 1 or 1.5 is nothing.
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i actually am planning to do a workout on a playground since im not at a gym right now. You can try it too :D
my intended workout
one legged squat
lunges
pushups
pullups
inverted rows
hyperextensions
dips
handstand pushups
sit ups, prone bridges, and other ab exercises
maybe some burpees
if you have dumbbells, you can do turkish get ups after you finish everything ^_^
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United States13896 Posts
On December 22 2008 10:10 Frits wrote:
You should also run more miles, 1 or 1.5 is nothing.
This. I would focus on being able to run at least 3 miles at a decent pace. I'm not an expert in military training, but I'd assume they're going to make you run a minimum of 3 miles.
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dont they make you run like... all day?
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On December 22 2008 09:38 Track wrote:
Navy SEAL circuit: 10 pushups, 10 crunches, 10 wide-set pushups, 10 reverse crunches, 10 diamond closegrip pushups, 10 double crunches.[Time limit: 1 minute]
Just a question about this. Is the time limit 1 minute for each activity or 1 min for the entire thing?
Because thats an awfully short amount of time if its 1 min for the entire thing and a lot of excess time if its 1 min each activity.
If its all in 1 min the time wasted moving position for the next activity and doing the tasks themselves would mean you wouldnt be doing the activities properely. And of course if your not doing the activity correct, your not going to make much progress.
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On December 22 2008 11:11 littlechava wrote:
dont they make you run like... all day?
yes and march for hours with full gear on for 7.4 miles at least
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I leave for basic in January (6th) i run a mile in 8 minutes flat porbably lower by now.
I do 35 pushups at the moment every day, and 40 situps everyday. I run whenever i can.
Army National Guard FTW!
im leaving for Fort. Benning, GA for 11 weeks and AIT Training in Ft. Gordon GA for 17 weeks
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Correct me if I'm wrong, but the amount of time it takes you guys to run a mile seems really long. Shouldnt it be in 5-6 minute range for someone in good shape?
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The latest time you should be running a mile is 8:30 ^_^
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pull up work out:
10 pull ups
30 push ups
repeat 10 times, no rest after pullups, rest 1 min after pull ups.
if you cant do 10, do your max instead.
do this workout 3 times a week, go
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United States11637 Posts
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good luck
2 of my classmates went to the marines already
one kid was a fatass and now hes skinny and alot more built
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To those suggesting more running: I wholeheartedly agree. My running is my weakness, but I've been advised against running too much, too soon. I know I have to get it up to a higher amount and a faster time, but I'm only going to injure myself and minimize gains if I don't work my way up to it. I'm currently running every other day, and I hope to be up to about 8 miles a day by May. I think at this rate I can do it. If anyone has any advice to getting this time/distance stuff up faster, I'm all ears.
Mastermind: You'd have to be in extremely good shape to run a mile in 5 minutes. I'm talking seriously, seriously good shape.
Fen: Yeah, the time limit for the entire thing is 1 minute. There's another version of it which allows two minutes, but the intent of the workout isn't to have perfect form, but rather to force the muscles to work in a very small window of time. And it takes less than two seconds for one to flip over onto your back or onto your stomach for the next exercise. Should be closer to one second if you're really moving it.
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Yeah i would increase your stamina alot thou. I have a friend there getting used to the amount of work they do takes a few weeks to bunch of the endurance. Also consider lunges good leg muscle work out and squat thrusts.
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Yes you should run at least 3 miles a day and if you want to shine, then 6/day.
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Dude, unless you have a very high strength already you should be doing heavy compounds like deadlifts, squats, overhead press, bench, dips, pullups, rows, etc. in the gym instead of random isolation work. If at all possible I would get to a gym!
And your volume of pressing exercises greatly exceeds your pulling... you're probably going to get some nice shoulder imbalances (which stop progress) and possible pain if you don't fix that up.
If you focus on your running + heavy lifting you should be fine with any sort of testing. Maybe some direct work on abs and pullups to get the numbers up through something like grease the groove.
BTW, I strongly suggest some form of CrossFit for anyone going into the military to get in shape or at the very least some form of metabolic conditioning workouts.
P.s. if you really can't get to a gym then find somewhere where you can work on pullups (ledges/stairwell for example) and dips. Sprinting/running + pistols should be fine for legs.
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I'm working up to the running, like I said.
Last night:
Worked out about 3 hours, did 6 sets of the aforementioned circuit workout, did about a hundred situps, then about fifty with forty pounds of weight on my chest, a hundred or so varied styles of pushups, fifty elevated leg diamond pushups spread over about twenty minutes, pullup and negative rep pullup drills. Ran about a mile yesterday.
Taking today off for recovery.
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Ran 1.5 miles today. Tomorrow: Working out on base with my buddy who is a Lieutenant Colonel in the Army.
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Did a crazy circuit workout today..
Okay, question:
Cardio vs Anaerobic exercise for fat loss?
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EPT
