Workout Regimine for Poolees

[KJH7522]

When I decided I wanted to join the marines, I was lost as far as a workout program to get myself fit. I loved computers, and was at one constantly, only leaving it for college classes during the past four years. Since then I have done a lot of study in physical fitness and brought it all into one post. Please post questions or comments and I can edit the original post adding more to the FAQ and changing things as great ideas are brought forth!

This routine is a combination of the Armstrong Pull-up Program, Couch to 5k Running Plan and a crunch workout. I used this to get into shape in preparation for boot. I attend a Poolee workout session at the local recruiters two days a week. This is optional with the listed exercise, I did it because my recruiter wanted to see my progression. Also, I hope to include nutrition information for a workout like this, and just generally everything I have had to learn about working out in one post for the rest of you poolees. I only had about a month from my decision to join to my ship date. At the beginning I could do 0 pull-ups, so I did negatives until I could do pull ups. A negative means you jump up to where your chin is above the bar, then drop to the beginning position at a 5 second count.
<o></o>
Mornings: This is to be done every morning.
Upon waking up, do one maximum effort set of push ups.
Use the head, do one more maximum effort set of push ups.
Shave and weigh in, do one last maximum effort set of push ups.
Shower, drink one protein shake and finish preparing for the day.
Evenings: Begin your workout with the pull-up and crunches, followed shortly by runs.
Take one more protein shake no more than one hour after your workout.

Runs<o></o>
Week 1:<o></o>
MON: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
WED: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 \ seconds of walking for a total of 20 minutes.
FRI: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90
seconds of walking for a total of 20 minutes.
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Week 2:<o></o>
MON: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
WED: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two
minutes of walking for a total of 20 minutes.
FRI: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two \ minutes of walking for a total of 20 minutes. 3
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Week 3:<o></o>
MON: Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
WED: Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
FRI: Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
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Week 4:<o></o>
MON: Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
WED: Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
FRI: Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
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Week 5:<o></o>
MON: Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
WED: Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
FRI: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no
walking.
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Week 6:<o></o>
MON: Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
WED: Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
FRI: Brisk five-minute warmup walk, then
Jog 2-1/4 miles (or 25 minutes) with no walking.
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Week 7:<o></o>
MON: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
WED: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
FRI: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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Week 8:<o></o>
MON: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
WED: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
FRI: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
<o></o>
Week 9:<o></o>
MON: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
WED: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
FRI: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
<o></o>
Repeat Week 9, or continue to increase distance by ¼ mile each week.
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Crunches and Pull-ups<o></o>
SUN: Rest
MON: 3x(Max effort sets; Pull-up set, rest 90s. Crunch set, rest 90s.)
TUE: Pyramid Day. Read below for definition.
WED: 6x(Training sets.) Rest 60s between sets. Read below for definition.
THU: Maximum number of training sets.
FRI: Pull-ups(repeat hardest day) Crunches(max in 2m, rest 90s, max effort)
SAT: Rest
<o></o>
Pyramid Day: Start the pyramid with one pull-up, twenty crunch repetition. Add one pull-up and ten crunches per set. Continue in this fashion until you miss a set, rest 60s between sets.
<o></o>
Training Sets: A training set is a specified number of repetitions. You must perform six training sets on the third day. If you only do twelve repetitions in your best single set (a PFT set or a maximum effort set), then your training set would probably have one or probably two repetitions. Do not concern yourself with gross numbers.
<o></o>
The best gauge for the number of repetitions in the training set comes on Day 4. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. If you get less than nine sets, you will still have accomplished a good day’s work, and confirmed that your training set was correct for this week.

It is important that you do not change the repetitions in a training set in midstream. When you schedule yourself to the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard.
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FAQ:<o></o>
<o></o>
Why did I include protein intake?<o></o>
Let me go over quickly basic biology. Protein is used in every single cell in the body, especially muscles. In fact, only water surpasses protein in quantity throughout the body. It is important to include protein in a person’s dietary plans because no matter how much one exercises, muscles just can not grow without protein. The only thing exercise without protein will do is break down muscles and reduce fat.
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How much protein do I need?<o></o>
This is a good question, and easily answered in the following formula.
W = Your weight in pounds
K = Your weight in kilograms
<o></o>
W/2.2 = K
K(0.8)
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So a person who weighs 165lb requires 60kg of protein per day. It is important to understand that protein beyond this number does not give benefits, it is either broken down into energy or stored as fat!
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How do I get all that protein daily?
This is more of a balance of fat than getting the protein. I drink protein shakes, namely Nitro-Tech Hardcore from my local GNC. I do this because I’m lazy when it comes to counting, and four scoops is easier than counting protein in every item I eat. I tended to be protein starved without shakes due to my personal diet. There are plenty of other sources of protein; just about everything you eat has protein. Here is a table of some foods that will give you some idea on that.

<table class="MsoTableGrid" style="border: medium none ; border-collapse: collapse;" border="1" cellpadding="0" cellspacing="0"> <tbody><tr style="height: 6.75pt;"> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 2.45in; height: 6.75pt;" valign="top" width="235"> Food and serving size<o></o>

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in; height: 6.75pt;" valign="top" width="72"> Protein <o></o>

</td> <td style="border-style: none none solid; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-width: medium medium 1pt; padding: 0in 5.4pt; width: 0.5in; height: 6.75pt;" valign="top" width="48"> Fat


</td> </tr> <tr style="height: 6.75pt;"> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in; height: 6.75pt;" valign="top" width="235"> Chicken, light meat, no skin, 3oz

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in; height: 6.75pt;" valign="top" width="72"> 26.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in; height: 6.75pt;" valign="top" width="48"> 3.0

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Pork roast, 3oz

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 23.9

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 8.9

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Chicken, dark meat, 3oz

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 23.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 9.3

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Beef, round steak, 3oz

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 22.6

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 4.9

</td> </tr> <tr style=""> <td style="border-style: none none solid solid; border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-width: medium medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235">

</td> <td style="border-style: none none solid; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-width: medium medium 1pt; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72">

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> <o>
</o>

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Cheddar cheese, 3oz

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 21.1

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 28.2

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Cottage cheese, low fat, ½ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 15.6

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 2.2

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Milk, skim, 1 cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 8.4

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.4

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Egg, 1 whole

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 6.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 5.3

</td> </tr> <tr style=""> <td style="border-style: none none solid solid; border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-width: medium medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> <o>
</o>

</td> <td style="border-style: none none solid; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-width: medium medium 1pt; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> <o></o>


</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> <o>
</o>

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Peanut butter, 2 tablespoons

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 7.9

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 16.0

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Baked beans, ½ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 6.6

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 1.3

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Sunflower seeds, ¼ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 6.2

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 15.9

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Pecans, ¼ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 2.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 20.

</td> </tr> <tr style=""> <td style="border-style: none none solid solid; border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-width: medium medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235">


</td> <td style="border-style: none none solid; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-width: medium medium 1pt; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72">
</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48">
</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Oatmeal, ¾ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 4.6

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 1.8

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Rice, ½ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 2.8

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.3

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Whole wheat bread, 1 slice

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 2.6

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 1.5

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> White bread, 1 slice

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 2.5

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.9

</td> </tr> <tr style=""> <td style="border-style: none none solid solid; border-color: -moz-use-text-color -moz-use-text-color windowtext windowtext; border-width: medium medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> <o>
</o>

</td> <td style="border-style: none none solid; border-color: -moz-use-text-color -moz-use-text-color windowtext; border-width: medium medium 1pt; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> <o>
</o>

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> <o>
</o>

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Apple, 1 whole

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 0.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.5

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Green beans, ½ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 0.9

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.1

</td> </tr> <tr style=""> <td style="border-style: none solid solid; border-color: -moz-use-text-color windowtext windowtext; border-width: medium 1pt 1pt; padding: 0in 5.4pt; width: 2.45in;" valign="top" width="235"> Broccoli, ½ cup

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.75in;" valign="top" width="72"> 2.3

</td> <td style="border-style: none solid solid none; border-color: -moz-use-text-color windowtext windowtext -moz-use-text-color; border-width: medium 1pt 1pt medium; padding: 0in 5.4pt; width: 0.5in;" valign="top" width="48"> 0.1

</td> </tr> </tbody></table>

[Echo_Four_Bravo]

That is good stuff. I'd rather see a workout with a little more focus on the core and not just crunches- but that will get you ready for a PFT and for many people that is the first issue to deal with.

[SGT7477]

It's alright but will only be good for the 10% at boot camp only if you could now train the mind for what is about to come,lmfao.

[Seyborg]

Fellow Poolee, I think this is bloody excellent!

Only thing I disagree with is the running workout!

I find for speed and awesome cardio a 1 mile run DAILY is required.

Then every other day run 3 miles of sprint and running intervals!

(for ex.: sprint .25 and run .5 and then sprint .25)

This will make you FASTER and it will really work your legs and burn that unnessary fat!

I also bike on off days (5 miles on a 10 resistance level...:cry: ) and get on the ellipticals just for something different..(anything works...jumprope even)

All this cardio gets you ready for your humps and CONSTANT movement (I think?) as well as being different than monotinous running!

On these cardio days I do what I call extensive Abdominals! I work my entire core that day which is useful for any strenous exercise...

Besides that..I follow that EXACT workout every day!

Also I incorporate wieght training. (THREE TIMES A WEEK!) do FULL extended hammer curls (3x10 for everything), bend over rows, inverted rows, and shoulder press.

^ The above statement is however not tested or clarified as a good habit.

Marines, do you agree with this? Following the Armstrong program on a daily basis and working those same muscle groups every other day? inly incorporate this training to assist my pull ups!

If so, I would probably put that in! Just my .02 cents!

[KevinR90]

I found this: http://www.*************/military-fitness/army-basic-training/getting-prepared-for-bootcamp

though i haven't been able to try the several different plans that guy has. He has workouts for the PFT of different branches, including the running, pullups/pushups(for non-USMC), and crunches. Then he has other workouts too- some for running longer distances (marathons), not just the PFT. It seems pretty in depth- you just have to find out what workout plan is the best for you- mostly depending on how much time you have until shipping out to boot camp.

[Nez46]

The program is very detailed nice. But its not for everyone see to me not every one can be on the same plan it just depends on if your in shape. And also may depend on how determind you are but good work i like it. :beer:

[KJH7522]

Thanks for the replies everyone, and remember this is built for those that are very out of shape and need to prepare for the PFT. I went from 4 years of sitting in front of a computer to 3 mile runs in 22 minutes.

Dashes are definitely an excellent choice, and I'll look at implimenting dashes in the last few weeks and in an advanced workout for those who can already reach the PFT minimum and want that 300. ETA on that is about 6 hours from this post.

[Trueblujar]

KJH7522 (member.php?u=50755) <---Nice thread.

The Marine needs to be fit to make it a career. The simple truths are this:
1) Workouts need be simple.
2)Running - just get up & jog or walk build to a run if you can't run now. No need to even run over 2 miles because if you run on a regular basis you will be able to run further. The important thing is not over running or going so far you get injuries.
3) Muscle groups....no need for long workouts at the gym. Get in hit the group & get out. Each muscle group twice a week. Chest tricepts, Back Biceps, Shoulder neck. Each group twice a week.
4)Eat less sugar, soda is bad, coffe is bad, Beer is bad, but we are Marines so we have beer! Oorah! Drink water, milk, O.J..
5)half a multi vitamin & mineral a day will work. B&C vitamins are water soluable try taking one a day & only half a "B".....over that and your thinking to much.

Some people will have specific needs...but the basic concept is to be fit for life you must be active & not over train. Most everyone gets enough protien in an American diet so don't waste money. If you cut sugars as snacks that will go a long way. Deserts are O.K. just don't eat so much it's the bigger part of the meal. Train smart not long. Regular work outs are a must all your life to stay fit.

:usmc:Good luck Semper Fidelis,
Scott

P.S. If anyone wants to chat fitness I can be emailed at Trueblujar@gmail.com

[Nez46]

Thanks for the replies everyone, and remember this is built for those that are very out of shape and need to prepare for the PFT. I went from 4 years of sitting in front of a computer to 3 mile runs in 22 minutes.

Dashes are definitely an excellent choice, and I'll look at implimenting dashes in the last few weeks and in an advanced workout for those who can already reach the PFT minimum and want that 300. ETA on that is about 6 hours from this post.

Yes thats but remember the most important thing of all is MOTIVATION!!!!!
for me its very important.:cool:

[bbond007]

Here is a good workout to start out on, to help out the endurnce part

Day 1.

Stretch before and after.. Makes lean muscle!!!

Crunch’s= max out for 2min.. No less then 45...do this 3 times with 1 min rest each time.

Push ups= max out 2min.. no less than 30...do this 3 times with 1 min rest each time.

Chair on chair DIP= 3 x 12

Block push ups= max out for 2min no less than 15…do this 2 times with 1 min rest each time.

Run for 8 min straight. Increase time every week!!

Pull Ups MAX OUT 3 times

Day 2.

Stretch before and after.. Makes lean muscle!!!

Pull ups= 3 x 12

Thumb to thumb push ups= 4 x 15

Frog jumps= max out for 2min…do this 3 times with 30 sec rest.

Stiff leg crunch’s= up to 90* deg and back down 6 in off the ground do this 25 times.

Side to side crunch’s= left elbow to right knee and right elbow to left knee. Do this for 1 min then rest 30sec do over 3 times.

Day 3.

Stretch before and after.. Makes lean muscle!!!

Atomic push ups= 4 x 15

Jumping jacks= 2x25

Crunchs= max out for 2min.. No less then 45...do this 3 times with 1 min rest each time.

Super man back extensions= lie facedown on the floor with hand on back of head. And lift chest about 4in off the ground.. 4 x 25.

Run for 10min FAST JOG!! Increase time every week!!

INCREASE WORK OUT EVERY WEEK!! OR WHEN YOU FELL LIKE YOU CAN GO HARDER!!!!!!!!!!!!!

Ive done this for like 2 months and i run my 2 mile in 12min, i can do 18 pull ups and 90 sit ups in 2 min and im geting better every week. So just work on it













[Lickdem89]

Its proven for athletes and active people need to take in 1-1.5 grams of protein per pound of body weight that formula is for a couch potato.

[KJH7522]

Its proven for athletes and active people need to take in 1-1.5 grams of protein per pound of body weight that formula is for a couch potato.

I'll go into more detail regarding protein consumption than in the first post. It is true, however currently very controversial that extremely active athletes require more protein intake than the average person. These sources say those training in endurance require 1.2-1.4 grams, where bodybuilders with heavy strenght training require up to 1.7-1.8 grams.

Another controversial protein intake program includes multiplying body fat percentages by activity level. 0.8 for 5 hours a week, 0.9 for 10 hours, and 1.0 for more. Here is a calculator for that, http://zone.cust.he.net/prothd2.html

Yet one other group of nutritionists say that protein should be the intake of 10%-20% of your intake of calories on a daily basis.

All of these are options that you may use to figure your protein intake, and can be chosen at the user's discretion. Just remember, taking too little protein means your body will begin consuming your own muscles within about one day. Taking too much protein, studied by the National Academy of Science may cause problems for those with liver and kidney disease but has not been found to cause it. This academy recommends 10%-35% of calorie intake. Other sources have been found to require 10%-15% and 15%-30%.

Choose what you wish for protein intake, just ensure you're taking enough!

:flag:

[Lickdem89]

Yep Thanks for going in better detail I got lazy.

[Hologram]

Basically, if you're working out, and you're getting weaker, you're probably protein starved.

[Trueblujar]

Its proven for athletes and active people need to take in 1-1.5 grams of protein per pound of body weight that formula is for a couch potato.

If your refering to my post, I am 44 years old & have lifted since 16. I have tried many different things & today I know what works or does not work. Most the information on the web about protein intake is designed to help promote the sale of protein powders.

Fact is whole foods are healthy powders are not as healthy for you. I talked about cutting the intake of sugars....doing that will cause you to eat more healthy food & most people even active people like myself get enough protein.

It might suprise you that this 44 year old veteran Marine Sgt. still benches 275 & can do 225 for 11-12 reps with no protein powder intake at all. I don't even make an effort on the choices of foods other than I try to eat 3 square meals a day & if I am hungry will eat a meal later in the evening.

In my day when I was 19-23 years old people used to come up and ask how long I had lifted because I was in such good shape. Today for a 44 year old I am in just as impressive shape. Most can't believe I am 44. I run or work on a machine for endurance every day & lift six days a week. My workouts are short 15-20 minutes tops & I can make great gains if I put the effort in. Of coarse if you want to make gains over what the natural hormone levels of your body can support then a modified diet may be needed.

The original poster who started this thread had trouble doing one pull-up. I am just trying to help those who don't want to be pro-bodybuilders. I stand by the fact you don't need to take protein powders & they are less healthy than whole foods.

I have used many substances to include cycles of well, you know. You want to know facts or you want to have all the answers yourself?

[SGT7477]

Hell I'm 52 and bench 400 lbs. and don't follow a thing it works for me.

[Trueblujar]

Basically, if you're working out, and you're getting weaker, you're probably protein starved.

Overtraining is a prime cause of getting weaker & most young guys overtrain.

This thread was started by a smart young man (not yet a Marine) for people who need to get into shape for boot camp. Don't worry about the max on a PFT just be able to do the runs & do some good pull ups. The Drill Instructors know how to do the rest & guess what you won't be using protein powders at boot camp! The real test at boot camp will be to your mind, you need to be mentaly tough. Fitness comes by the nature of the training.

If you have a lot of muscle you won't keep it in the summer months of Parris Island not due to lack of protein. It's called lean & mean not pumped & buff for a reason. If you work like a dog extra muscle is not efficient. You will have an efficient body at boot camp. After boot camp you will gain weight muscle or fat that will be up to you. Note I said summer months of Parris Island. Some have gained weight in the winter.

Good luck to all.

[Trueblujar]

Hell I'm 52 and bench 400 lbs. and don't follow a thing it works for me.

Impressive Sgt. I assume your talking free weights? Do you run also? I stopped benching heavy (over 275 for me) because I am not that large a frame & don't need the stress to my frame. 5'11" 185 lbs., Some times more or less in body weight, food, running & beer intake all factors now ;). After my summer at boot camp I was 151 Lbs. I have been as heavy as 220 when bulking. I did not feel as good at that weight. My all time max bench was 315 Lbs. free weights. Good for a guy with my frame size.

I noticed you posted about the mental part of boot camp too. One thing Poolies who have met D.I.s need to understand is when at boot camp they can't just stop or leave if they want the title. They also won't be well rested when they meet up with the D.I. this time & the D.I.'s will not be impressed with how many pushups they can perform. Nope the training at bootcamp begins when you get tired. In fact I was one who thought I could impress & all my D.I. said was this: "When you get tired let me know that is when we begin". He did not watch or care he continued instructiung recruits on how to make a proper rack while I did push ups. When he was done then my fun began ;).

[bbond007]

Very nice Sgt, im 5'5 170, and i bench 285,

[SGT7477]

Yes free weight with a spotter I don't run anymore, the thing poolees have to understand you might be ready physically and maybe not my time in boot camp had alot of muscle on him but had trouble keeping up he broke down so fast










Yes, free weights with a spotter but I haven't run in years, we had this one recruit in boot camp which he had all kinds of muscle he looked impressive but broke down fast he must have used his body for show but wasn't very strong at all he could cry a river,lmfao, you know it's really mind over matter is what I say will pull you through anything, Semper FI.

[SGT7477]

Very nice Sgt, im 5'5 170, and i bench 285,
I'm 5'7'' 190 lbs was 170 lbs. in the Corps and use to carry arty rounds 204lbs per round one in each arm them were the days, a LT. came up to me one day and said are you crazy, NO Sir just a Marine Sir he shook his head and walked away,lmfao.:evilgrin:

[Seyborg]

I just read a MOST interesting article!

Most people think of push ups, pull-ups, sit-ups and running when thinking of the Armed Forces.

These exercises are awesome to put you in great shape! However, past a certain point, they only give your body endurance. You maybe saying, "That's what a soldier/Marine needs!" You aren't a kiddin'.

I believe that a Marine/Soldier can get the same endurance from weight training. In addition they can add on some SERIOUS power as well.

Simply train all the muscles but practice in sets of 15-20.


What do you guys think.... ?

Seyborg

[SGT7477]

Seyborg you need to work beside me,lol.

[Seyborg]

Why so sir?

I'm game, I'll try to keep up

Seyborg :beer:

[SGT7477]

Why so sir?

I'm game, I'll try to keep up

Seyborg :beer:
I'm just like jacking you around Seyborg for starters how many pushups can you do without quitting?:evilgrin:

[Seyborg]

Last time at the recruiters office...

82

[SGT7477]

Last nights workout 200, then 2 more sets.

[Trueblujar]

Seyborg,
Many things work....running is the best way to get ready for boot camp because you will run at boot camp. High reps are fine, but look out for over training. I repeat keep it simple. No training program can get you 100% ready for boot camp. The former heavy weight boxing champ Riddick Bowe tried boot camp & it was the mental part that forced him out.

[Seyborg]

I can't do em it sets of 200! You're in shape Sir. I could probably do 200 in one night, provided I broke them up in sets.

I don't know..

Next time you're in WV we can try!

I'm not worried about me sir! I'm training the way that is good for me sir! I am excited for Boot.

Seyborg :beer:

[Trueblujar]

http://query.nytimes.com/gst/fullpage.html?res=9E0DEEDA1130F934A35750C0A9619582 60

Seyborg great if it works for you that is all that matters. Good luck & congrats on your choice to want to become one of the worlds finest.

[Seyborg]

Thanks! I got heart, I'll get 'er.

[KJH7522]

I included protein intake because it's something looked over by many people who are starting a workout to get into the Marines. I needed the protein because I didn't have the abiltiy to do even one pull up. "Mean and lean" is the way of the Marine, but so is being able to do pull ups.

The best thing a Poolee can do physically is to make sure they can meet and exceed the minimum 3 pull ups, 40 crunches and 3 mile run at 33 minutes (end of boot PFT). Those overweight will find this all gets easier when they lose weight and feed their muscles with protein during these training weeks, and ease off the high protein diet when they become more physically fit and can meet the above numbers. This post had no intention of creating a dependency on protein and building bulk, only to properly feed the muscles during this training before boot. One needs to remember though to make sure they continue to get that protein, be it in chicken or whatever. Some things are listed on my original post. Just remember, this post was made for those beginning a workout regimine. Those with the heart and determination to join the best, but can't achieve the physical requirements yet.

[PooleeThomas08]

I dont how how familiar any of you are with the armstrong pullup routine, but the beginning phase is outlined in the original post. There are 5 training days. Training day three is my favorite. Doing that has increased my pullups from 8 (palms out) to 25 (palms out).

Training day three was described as training day wednesday in the original post. I understood it a little differently when i saw the paper written by the Marine who came up with it. Armstrong described it as9 training sets resting 60 seconds between each set. The first three sets are to be executed palms out at regular width. The next three sets are to be performed palms in with pinkies touching. The next three are neck ups. That is spreading your arms as WIDE as possible and execute the pullup by tilting the head forward and bringing the neck in contact with the bar. Those nine sets are to be followed by a max effort set.

Doing that routine every day, or ever other day has incresed my pullups MASSIVELY over the last three months.

[SGT7477]

I can't do em it sets of 200! You're in shape Sir. I could probably do 200 in one night, provided I broke them up in sets.

I don't know..

Next time you're in WV we can try!

I'm not worried about me sir! I'm training the way that is good for me sir! I am excited for Boot.

Seyborg :beer:
Seyborg the way it sounds you should be ok I have faith in you.:flag:

[SGT7477]

http://query.nytimes.com/gst/fullpage.html?res=9E0DEEDA1130F934A35750C0A9619582 60

Seyborg great if it works for you that is all that matters. Good luck & congrats on your choice to want to become one of the worlds finest.
You would think a person like that could make it, strong body weak mind.:evilgrin:

[SGT7477]

Poolees sometimes you are better off making your own workout regimine because people are different what works for one will not work for another, we all want the same but we will all get different results, but the end result should be the same the title Marine.

[Seyborg]

Sgt, thank you for your support.

I agree with the Sgt. fellow poolees. In making your own exercise you learn to research and you also learn about the human body. It's important to know your personal body so that you can understand it's limits.

My workout is armstrong, crunch routine, some lifting and running a TON.

Seyborg :beer:

[Seyborg]

Also, now that I can successfully do 12-15 pullups, I'm going to start weight training to add some bulk(and maintenence on my pullups), but remember STRETCH. Long muscle is better for moving and doing the stuff in boot.

Running everyday!

correct me if I'm wrong.

[MotivatorOfTheGuard]

Seyborg you motivate me! If you don't leave the depot as the guide, i will hunt you down and end you! Carry On!

[Seyborg]

Sir, thank you, Sir! I will do just that, Sir!

Seyborg :beer:

[BadFishBad]

Good afternoon,
I'm Dave and this is my second day on the forum. I'm not actually a Poolee yet, I'm still in the wannabe stage (in the process of getting that changed). I'm a highschool athlete, and am in fairly good shape, but my pull-ups are garbage. I think it must be my technique, the only way I can get a respectable number is by swinging and using my momentum, and I'm pretty sure that's cheating. What do I need to work on to be able to a straight pull-up? Thanks for your help.

Dave

[KJH7522]

During the PFT it is required that you come to a complete dead hang at the end of each rep with no bend in your arm.

The best way to work up your pull-ups is to just do them. If you can focus on stopping that swing, maybe put something in the way of your legs either stationary or a friend's arm works. Push ups are the second best exercise for increasing your pull-ups. Follow the pull-up 5 day regimine at the first post. This is used by a great deal of Marines and is proven to increase your capabilities.

[PooleeThomas08]

Seyborg, just a word to the wise. I know you probably PT your ass off which is good. You said you wanted to get to the gym and ad mass. Thats great. That was my idea. My best run time was 8:47 for 1 1/2 miles. THen I decided to hit the gym everyday with my fellow poolees. Every day before schol, then three times a week after school. I gained lots of muscle. Pullups shot up to 25 (do the armstrong with waits hanging on your waist) Crunches shot up. But i lost almost a minute on my run. I was weighed down and felt a very noticable difference. I know it sounds obvious, but i didnt think it would affect me as bad as it did. So be more careful than I was and make sure that you run just as much as you lift.

What is your MOS and how do you do your pullups? (palms in or palms out)

[Seyborg]

Thomas - My MOS as of now is Military Police (hopefully! they need these the most now so I will probably get it) 58xx. I do my pull ups the right way and the hardest way, palms facing foward. I run everyday and I'd rather lose a min on my mile to gain mass lol =) Ya dig?

[PooleeThomas08]

I dig. haha. However, the way I see it is that there is plenty of time to get big in the fleet. Right now i need to focus on what is going to help me with bootcamp...and to help me get my 300 pft. At this point id rather run long and fast than than be jacked and run slow. Its all about what you want i reckon.

[unclesamemplyoe]

If your refering to my post, I am 44 years old & have lifted since 16. I have tried many different things & today I know what works or does not work. Most the information on the web about protein intake is designed to help promote the sale of protein powders.

Fact is whole foods are healthy powders are not as healthy for you. I talked about cutting the intake of sugars....doing that will cause you to eat more healthy food & most people even active people like myself get enough protein.

It might suprise you that this 44 year old veteran Marine Sgt. still benches 275 & can do 225 for 11-12 reps with no protein powder intake at all. I don't even make an effort on the choices of foods other than I try to eat 3 square meals a day & if I am hungry will eat a meal later in the evening.

In my day when I was 19-23 years old people used to come up and ask how long I had lifted because I was in such good shape. Today for a 44 year old I am in just as impressive shape. Most can't believe I am 44. I run or work on a machine for endurance every day & lift six days a week. My workouts are short 15-20 minutes tops & I can make great gains if I put the effort in. Of coarse if you want to make gains over what the natural hormone levels of your body can support then a modified diet may be needed.

The original poster who started this thread had trouble doing one pull-up. I am just trying to help those who don't want to be pro-bodybuilders. I stand by the fact you don't need to take protein powders & they are less healthy than whole foods.

I have used many substances to include cycles of well, you know. You want to know facts or you want to have all the answers yourself?

I completely agree I have a 405 squat a 265 power clean and a 285 bench and run a 20:35 3-mile i'm 5'9" 155 pounds and ive never had protein intake or planned a meal in my life i just eat something in the morning a good lunch and a good dinner i guess it's just about putting in the time and effort even if you can only bench the bar or only squat the bar you have to start somewhere most importantly you have to remember to leave your ego at the door if you worry about impressing the other people in the gym you are going to end up hurting yourself. We should already be proud that we made the commitment to become the few and the proud not how much we can lift.:usmc:

[unclesamemplyoe]

Good afternoon,
I'm Dave and this is my second day on the forum. I'm not actually a Poolee yet, I'm still in the wannabe stage (in the process of getting that changed). I'm a highschool athlete, and am in fairly good shape, but my pull-ups are garbage. I think it must be my technique, the only way I can get a respectable number is by swinging and using my momentum, and I'm pretty sure that's cheating. What do I need to work on to be able to a straight pull-up? Thanks for your help.

Dave

brother my recruiter asks us all the time whats the best way to get better pull ups. DO MORE PULLUPS. if you can only get them by swinging then you just dont have the right areas built for them but the only way you can get them better is by doing more and more. He also tells us everday mark a time and drop where ever you are and do a max set in the halls, in class ya youll look stupid but whats more important lookin cool in front of your friends or gettin that 300 PFT. priorities man priorities if you want something bad enough youll figure out a way to get it done. Adapt and overcome.

[thiscalling]

I get weird looks from my classmates when I pull two desks together and start doing dips.

[KevinR90]

brother my recruiter asks us all the time whats the best way to get better pull ups. DO MORE PULLUPS. if you can only get them by swinging then you just dont have the right areas built for them but the only way you can get them better is by doing more and more. He also tells us everday mark a time and drop where ever you are and do a max set in the halls, in class ya youll look stupid but whats more important lookin cool in front of your friends or gettin that 300 PFT. priorities man priorities if you want something bad enough youll figure out a way to get it done. Adapt and overcome.
How do you do that???? Jump up on a door jamb? That's kind of hard isn't it? I just do some pull-up pyramids at a pullup bar i have at home. starting at 5, then i get down, do 3 wide pushups, 3 close, 3 diamond. Then go back and do 4 pullups, 3 of each pushup, back up and do 3 pullups, then 3 of each pushup- all the way down to one, then at the end jump back up and do a max set- or at least back up to 5 pullups.

[Nez46]

I say dont do them wrong even if you cant do one. Get someone to hold your feet and help you till you get the strength. When i first joined the DEP i was doing fifteen now im doing 25. So its all good.:beer:

[Trueblujar]

Just thought I would share my working out with 225, no spotter because it's easy weight for me at age 44. Look how strict I can do them. Now see it & then ask yourself if maybe this old man knows a thing or two? http://vids.myspace.com/index.cfm?fuseaction=vids.myvideos&MyToken=67281e1a-c829-4f0f-926c-871c19784695

[Nez46]

Hey Sergeant the link says nothing to show.

[Trueblujar]

http://vids.myspace.com/index.cfm?fuseaction=vids.myvideos&MyToken=67281e1a-c829-4f0f-926c-871c19784695

[Trueblujar]

Maybe you have to be loggedinto Mysapce for it to work? It works when I am logged on.

[Switchfire]

I am going to have to work on the sugars and stop eating/drinking so much pop and candy. Its almost like an addiction.. I get home from school and start craving a Mtn Dew so bad. I feel tired and not as happy if I dont get an even amount of sugar lol.

Will work on stopping that. I kinda need to get over thinking I have over 3 months before ship and I will work on it later. I need to get it done NOW and stop putting it off thinking ill do it later.:no:

[Nez46]

True cause i said that to and now its a month lol