Whats Your PT???

[MarinesFTW]

You didn't come off bad at all, it was a question. Yeah it's nice, and it really make you enjoy things alot more.

[Edward76]

I don't know if this has been posted yet. I don't really feel like searching through all the previous posts. Check out this website, it has Everything you need to know, and it's got a lot of information about fitness and nutrition from Navy Seal Stew Smith. Website has endless PT workouts. Great motivational tool too.
http://www.*************/military-fitness/

I'm at 15 pullups right now. Trying to get to 20 before I leave for MCRD SD in January. The max pullups daily for 10 days sounds great, definitely going to give that a try. Thanks for all the info.
Push em out.

[MarinesFTW]

I don't know if this has been posted yet. I don't really feel like searching through all the previous posts. Check out this website, it has Everything you need to know, and it's got a lot of information about fitness and nutrition from Navy Seal Stew Smith. Website has endless PT workouts. Great motivational tool too.
http://www.*************/military-fitness/

I'm at 15 pullups right now. Trying to get to 20 before I leave for MCRD SD in January. The max pullups daily for 10 days sounds great, definitely going to give that a try. Thanks for all the info.
Push em out.

Your link didn't work. Glad I could help, I'm sitting on my resting period right now, hopefully they will go up, or the 13 will be easier.

[andy1ism]

You should try weighted pull-ups.

[MarinesFTW]

You should try weighted pull-ups.

I thught about this to. With my workout doing my max sets with weight's might improve faster, I think that is going to be my next thing to try out.

[andy1ism]

I thught about this to. With my workout doing my max sets with weight's might improve faster, I think that is going to be my next thing to try out.

Once you get your weighted pull-ups to a decent amount and you get use to pulling more than your body weight, your should be able to do non-weighted pull-ups like nothing.

[MarinesFTW]

Once you get your weighted pull-ups to a decent amount and you get use to pulling more than your body weight, your should be able to do non-weighted pull-ups like nothing.

Yeah exactly, also losing 15-20 pounds would help to lol! and no, I am under weight, im just Rockin da beer gut, or rootbeer gut.

[PooleeFiechter]

Well, here we go. Hope I can help.

First, I heard that weightlifters die then come to life when they go to bootcamp because they spend too much time lifting weights and not doing true exercises, therefore their muscle memory for say... Mountain Climbers (Exercise) is in the *****er.

Second, I PT at my recruiting office Mon-Fri @ 1630, this way it is convenient for most people. We do different stuff everyday, but always start out with pullups. We max out then continually do them for about 10-15 minutes. There are normally between 5-15 Poolees that show up. If there is more than ten poolees, we normally indian run around town and every five minutes stop and do a mock IT. Not only does PTing with your fellow poolees build muscle, but it also helps build teamwork and motivation for yourself and the other poolees. We also do an IST at least once a month.

Third, on fridays I do a random exercise like swimming or running with weight. Saturdays I do a light workout and Sundays I take a break.

Fourth, on top of all that we have our once a month Pool function. Since we IST during our regular workouts, we don't have to do it then. The downside is that these once a months is when we die from exteme PT.

Finally, start to do PT with your fellow poolees. Don't mean to brag but our RSS has the fewest failure rates when it comes to bootcamp between the middle of California all the way up to Oregon. Next time you see the other Poolees get their Phone numbers and schedule to PT at your RS or RSS. If you need any help getting started send me a PM.

(Pant...Pant) Damn that took a long time

[Tutt]

Not just a few short weeks ago I was sick then injured to the point of no PT for five weeks. So during that down time I decided to hit it hard the last eight weeks until I ship. This is my eight week plan that I drew from many sources to make. It is very progressive and made to test my wits. It has P90X workouts, Perfect Push-up workouts, many Stew Smith workouts and a cross of my "jump-start" running plan and marathon plan I found online. This is no BS. I really am doing this. The first week doesn't have any PT in it but I am doing some every other day. I'll post the first month. If you want to see the rest let me know and I will.

Week 1

Sunday 9/6
Stretch
Run- 1 Mile
x Stretch


Monday 9/7
Stretch
Run- 1.5 Miles
X Stretch


Tuesday 9/8
Stretch
Run- 2 Miles
X Stretch


Wednesday 9/9
Stretch
Run- 2.5 Miles
X Stretch


Thursday 9/10
Stretch
Run- 3.75 Miles


Friday 9/11
Stretch
Run- 5+ Miles
X Stretch


Saturday 9/12
Stretch
Run- 6.25 Miles
X Stretch


Week 2

Sunday 9/13
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Yoga
Run- 7 Miles
X Stretch


Monday 9/14
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 7.5 Miles
X Stretch


Tuesday 9/15
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Kenpo
Run- 8 miles
X Stretch


Wednesday 9/16
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 8.5 Miles
X Stretch


Thursday 9/17
A.M.
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Run- 9 Miles
X Stretch


Friday 9/18
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 9.5 Miles
X Stretch


Saturday 9/19
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Run- 10 Miles
X Stretch


Week 3

Sunday 9/20

25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Run- Off
X Stretch


Monday 9/21
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Yoga
Run- 11
X Stretch


Tuesday 9/22
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 6 Miles

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Wednesday 9/23
A.M.
Stetch
Suppl.- Ab Ripper
Run- 6 Miles(3 Laps Perry Farm)
X Stretch


Thursday 9/24
A.M.
Stretch
Run- Off
X Stretch


Friday 9/25
A.M.
Stetch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- 14 Miles
Suppl- - Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds.
X Stretch


Saturday 9/26
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- - 25-50 pullups anyway you can throughout the day or in a single workout.
Do small repetition sets until you reach 25- 50 pull-ups.
Run- 6 Miles
X Stretch


Week 4

Sunday 9/27
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- Off
Suppl.- - Pullups - max
- Pushups - 20
- Dips - 5-10
- Abs of choice - 30
X Stretch


Monday 9/28
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- Push-up: 3 Drills(5,3)
- 25-50 pullups anyway you can throughout the day or in a single workout.
Do small repetition sets until you reach 25- 50 pull-ups.
Run- 12 Miles

P.M.
Run- - Run one mile easy/stretch
- Repeat 8-10 times
- Run 1/4 mile at 10-20 seconds under current mile pace
- Jog slow or walk 1:00
X Stretch


Tuesday 9/29
A.M.
Sleep In
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- 6 Miles
Suppl.- - Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Wednesday 9/30
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- Core Synergistics
Run- 6 Miles(3 Laps Perry Farm)

P.M.
Run- - Run one mile easy/stretch
- Repeat five times
- Run 1/2 miles at 10 seconds under current mile pace
- Jog slow or walk 2:00
x Stretch


Thursday 10/1
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- Off

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Friday 10/2
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- 16 Miles

P.M.
Run- - Run one mile easy / stretch
- Run one mile at 10 seconds above current mile pace
- Jog 2:00 slow
- Run one mile at current mile pace

- Jog 2:00 slow
- Run one mile at 10 seconds faster than current mile pace
- Cool down jog 5:00
X Stretch


Saturday 10/3
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- 6 Miles
X Stretch

[Tutt]

I didn't realize some of the alignment didn't past right. If its hard to figure out let me know.

[Hartford]

Geez did you do cross country in high school or something? Those running distances are so far.

[Tutt]

No, actually, I didnt run more than I had to for football. In high school I was a defensive lineman, weighed 260lbs and lifted five days a week. Now I am much smaller at 180. Tonight (Friday, Wk. 1) I ran 6 miles. The end was tough but I just push through the pain. Its not too bad when you know there is an end to it. I just always think about one block at a time.
Whats funny is I used to hate running and now I feel guilty if I do not do it. It's not so much the running I like as the challenge it gives me.

[Thisisrandy]

Not just a few short weeks ago I was sick then injured to the point of no PT for five weeks. So during that down time I decided to hit it hard the last eight weeks until I ship. This is my eight week plan that I drew from many sources to make. It is very progressive and made to test my wits. It has P90X workouts, Perfect Push-up workouts, many Stew Smith workouts and a cross of my "jump-start" running plan and marathon plan I found online. This is no BS. I really am doing this. The first week doesn't have any PT in it but I am doing some every other day. I'll post the first month. If you want to see the rest let me know and I will.

Week 1

Sunday 9/6
Stretch
Run- 1 Mile
x Stretch


Monday 9/7
Stretch
Run- 1.5 Miles
X Stretch


Tuesday 9/8
Stretch
Run- 2 Miles
X Stretch


Wednesday 9/9
Stretch
Run- 2.5 Miles
X Stretch


Thursday 9/10
Stretch
Run- 3.75 Miles


Friday 9/11
Stretch
Run- 5+ Miles
X Stretch


Saturday 9/12
Stretch
Run- 6.25 Miles
X Stretch


Week 2

Sunday 9/13
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Yoga
Run- 7 Miles
X Stretch


Monday 9/14
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 7.5 Miles
X Stretch


Tuesday 9/15
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Kenpo
Run- 8 miles
X Stretch


Wednesday 9/16
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 8.5 Miles
X Stretch


Thursday 9/17
A.M.
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Run- 9 Miles
X Stretch


Friday 9/18
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 9.5 Miles
X Stretch


Saturday 9/19
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Run- 10 Miles
X Stretch


Week 3

Sunday 9/20

25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Run- Off
X Stretch


Monday 9/21
A.M.
Stretch
- Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next
Suppl.- Yoga
Run- 11
X Stretch


Tuesday 9/22
A.M.
Stretch
25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Suppl.- Ab Ripper
Run- 6 Miles

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Wednesday 9/23
A.M.
Stetch
Suppl.- Ab Ripper
Run- 6 Miles(3 Laps Perry Farm)
X Stretch


Thursday 9/24
A.M.
Stretch
Run- Off
X Stretch


Friday 9/25
A.M.
Stetch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- 14 Miles
Suppl- - Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds.
X Stretch


Saturday 9/26
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- - 25-50 pullups anyway you can throughout the day or in a single workout.
Do small repetition sets until you reach 25- 50 pull-ups.
Run- 6 Miles
X Stretch


Week 4

Sunday 9/27
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- Off
Suppl.- - Pullups - max
- Pushups - 20
- Dips - 5-10
- Abs of choice - 30
X Stretch


Monday 9/28
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- Push-up: 3 Drills(5,3)
- 25-50 pullups anyway you can throughout the day or in a single workout.
Do small repetition sets until you reach 25- 50 pull-ups.
Run- 12 Miles

P.M.
Run- - Run one mile easy/stretch
- Repeat 8-10 times
- Run 1/4 mile at 10-20 seconds under current mile pace
- Jog slow or walk 1:00
X Stretch


Tuesday 9/29
A.M.
Sleep In
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Run- 6 Miles
Suppl.- - Pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 rest with
- Pushups - 2,4,6,8,10,12,14....2
- Abs of choice - 5,10,15,20,25,30,35....5
- Alternate with NO rest from one exercise to the next

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Wednesday 9/30
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.- Core Synergistics
Run- 6 Miles(3 Laps Perry Farm)

P.M.
Run- - Run one mile easy/stretch
- Repeat five times
- Run 1/2 miles at 10 seconds under current mile pace
- Jog slow or walk 2:00
x Stretch


Thursday 10/1
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- Off

P.M.
Run- - Repeat 3-4 times
- Run 1/2-mile at goal pace
- Walk or jog 1/4-mile
- Repeat 4-6 times
- Run 1/4-mile at goal pace
- Walk or jog 1/8 of a mile
- Repeat 4-6 times
- Run 1/8-mile at goal pace
- Walk or jog 100 yds
X Stretch


Friday 10/2
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- 16 Miles

P.M.
Run- - Run one mile easy / stretch
- Run one mile at 10 seconds above current mile pace
- Jog 2:00 slow
- Run one mile at current mile pace

- Jog 2:00 slow
- Run one mile at 10 seconds faster than current mile pace
- Cool down jog 5:00
X Stretch


Saturday 10/3
A.M.
Stretch
Set #1,10 Set #2,9 Set #3,8 Set #4,7 Set #5,6
2 Pull-ups 4 Pull-ups 6 Pull-ups 8 Pull-ups 10 Pull-ups
5 Push-ups 10 Push-ups 15 Push-ups 20 Push-ups 25 Push-ups
10 Abs of Choice 20 Abs of Choice 30 Abs of Choice 40 Abs of Choice 50 Abs of Choice
Suppl.-
Run- 6 Miles
X Stretch

Yeah... P90X kicks some @SSSSSS!!!!!

[Tutt]

It sure does. It is a really great work out though. I got about a month into it and then I was incapacitated.
I do suggest it to anyone that is thinking about it or just wants to get real fit. It is definitely what I will do after I get stationed somewhere.

[Jensen139]

crossfit > P90x