Need help for 1 Yr Workout Plan!

[almostaPOOLEE]

I'm going to be in DEP program for another year because of high school. Now i would say I'm fit right now, ill list what i get on my IST(initial strength test) below. What I'm really looking forward to use is a really good workout plan. Now i have an ID to use the gym on base, they have weight machines, treadmills, pullup bar, etc. So any good workout would be good.


I am kinda looking for a long term plan. Not no 2week thing. Also i tried looking up all over the internet even on google to find a good plan and couldn't find one. So please, the help would be greatly appreciated.


IST:

Pullups - 18/19

Crunches - 105

1.5Mile Run - 11:ish


Other info:

Weight: 135lbs (i know very light but trust i can handle it)
Height: 5'10

[Yonkers]

I'm going to be in DEP program for another year because of high school. Now i would say I'm fit right now, ill list what i get on my IST(initial strength test) below. What I'm really looking forward to use is a really good workout plan. Now i have an ID to use the gym on base, they have weight machines, treadmills, pullup bar, etc. So any good workout would be good.


I am kinda looking for a long term plan. Not no 2week thing. Also i tried looking up all over the internet even on google to find a good plan and couldn't find one. So please, the help would be greatly appreciated.


IST:

Pullups - 18/19

Crunches - 105

1.5Mile Run - 11:ish


Other info:

Weight: 135lbs (i know very light but trust i can handle it)
Height: 5'10

Your body type is exactly me. I weigh 3 more pounds and got 3 more pull ups.. but you have plenty of time to beat me.

I would work out hardcore for 2-3 hours every tuesday thursday and saturday in that gym. Value everything you do in push ups and or sit ups (say something over 100 calories is 20 push ups).

The most important thing for you to work on is endurance since you're already physically strong. Get on a treadmill etc for at least 5-6 miles each time you go.

[almostaPOOLEE]

yeah im sure next wed for PT im going to get 20. Im going to start hitting the gym crazy now cause i just got my military ID, but its just i don't know what workouts to do.

the workout im doing right now is this and requires no weights. I call it...

x10 Workout

x5 times

5 Pullups
10 Reg Pushups - 20 Crunches
10 Wide Pushups - 20 Crunches
10 Diamond Pushups - 20 Crunches

x5 Times

5 Pullups
4 Count Flutter Kicks 30 times - 20 Crunches
4 Count Hello-Dollys - 20 Crunches
30 V-Ups - 20 Crunches


Now, you need to complete each workout 5 times. you can do it in any way u want, u can do x2 the pushup workout then do x2 of the abs one. then rotate. whatever. but you need to keep going without stopping. If u do take a rest make sure its like 30sec-1min MAX. Now i need a workout that requires treadmills, weight machines, lifting bar, curl bars, EVERYTHING.

[Yonkers]

yeah im sure next wed for PT im going to get 20. Im going to start hitting the gym crazy now cause i just got my military ID, but its just i don't know what workouts to do.

the workout im doing right now is this and requires no weights. I call it...

x10 Workout

x5 times

5 Pullups
10 Reg Pushups - 20 Crunches
10 Wide Pushups - 20 Crunches
10 Diamond Pushups - 20 Crunches

x5 Times

5 Pullups
4 Count Flutter Kicks 30 times - 20 Crunches
4 Count Hello-Dollys - 20 Crunches
30 V-Ups - 20 Crunches


Now, you need to complete each workout 5 times. you can do it in any way u want, u can do x2 the pushup workout then do x2 of the abs one. then rotate. whatever. but you need to keep going without stopping. If u do take a rest make sure its like 30sec-1min MAX. Now i need a workout that requires treadmills, weight machines, lifting bar, curl bars, EVERYTHING.

Very good one The best part of it is the "don't stop" portion, that is really going to help when ya get down to MCRD

[berts78]

If I can be of any assistance. I very much agree with Yonkers but what I do is:
Mon.- I do my chest, bicepts, abs(hardcore), sauna, then run that night.
Tues.- Swim(until failure-then keep going) steam room, swim again, and then steam room, then run later that day.
Wed.- Legs, back, abs(hardcore)(what i mean by abs hardcore is like working them for about 40min. all different kinds everyday, if you need examples let me know), then the sauna, then run later that day.
Thurs. PT with the Marines @ 17:30
Friday- Shoulders, Tricepts, abs(hardcore lol) sauna, then run later that day.
Saturday- Every 2nd saturday of the month poolee function.

Weekends usally take off but if you do these everyday? You should be going pretty good if not switch it up as well to shock your muscles I'm also 5'10" but I'm 185lbs. haha and yes some is a little fat not very notacable tho haha.
P.S.-need anymore of my advice please let me know?
I am thinking about moving over to P90x to but I dont knw quite yet.
Now i am running everyday but the weekends and not working legs but working everyother muscle twice a week.
Right now I switched up the schedule to everything twice a week run everyday but weekends and not working legs because running works them enough.

[berts78]

oh sorry and eat like crazy lol they will give you double portions in boot camp make sure its healthy food to not junk! high in calories and protein.

[almostaPOOLEE]

If I can be of any assistance. I very much agree with Yonkers but what I do is:
Mon.- I do my chest, bicepts, abs(hardcore), sauna, then run that night.
Tues.- Swim(until failure-then keep going) steam room, swim again, and then steam room, then run later that day.
Wed.- Legs, back, abs(hardcore)(what i mean by abs hardcore is like working them for about 40min. all different kinds everyday, if you need examples let me know), then the sauna, then run later that day.
Thurs. PT with the Marines @ 17:30
Friday- Shoulders, Tricepts, abs(hardcore lol) sauna, then run later that day.
Saturday- Every 2nd saturday of the month poolee function.

Weekends usally take off but if you do these everyday? You should be going pretty good if not switch it up as well to shock your muscles I'm also 5'10" but I'm 185lbs. haha and yes some is a little fat not very notacable tho haha.
P.S.-need anymore of my advice please let me know?
I am thinking about moving over to P90x to but I dont knw quite yet.
Now i am running everyday but the weekends and not working legs but working everyother muscle twice a week.
Right now I switched up the schedule to everything twice a week run everyday but weekends and not working legs because running works them enough.

Thats a really good way of breaking down what muscles to workout. Now my thought is or lets say my schedule is.
Monday & Tuesday - All Upper Body, meaning from front to back, wrists to shoulder, and abs to back.
Wednesday - PT @ 18:00 x10 Workout Before
Thursday & Friday - Lower Body, meaning thighs to ankles, and whatever else there is..lol

Now, the advice i need from you is, what kind of workouts can i use, maybe this is something i need learn on my own and figure it out at the gym and maybe make up a schedule(i just thought of all this just now too..lol) but if u can, send me a good chest, shoulder, tricep workout or show me a picture of the weight machine and how many reps. Also i just thought of this, before i start the workout, each day, is try and do max IST, but the run do like 2Miles, start off at 1.5 but work up to 2 then 2.5 then eventually run 3 on a regular bases. Stay at three miles, cause thats plenty of enough plus you run 3miles everyday your gonna be so use to it 5 miles is gonna be cake.

Now for you, I have ALL videos of the P90X and watched them all, the thing is you need a lot of equipment, it says no gym needed, but u do need some of the stuff, like a pullup bar, the long rubber band thing that u stretch idk.. but anyways if you want i can send you all the videos if u need. just let me know if u need them. its a good workout if you have all the stuff it asks you for.

[BTRoorah]

RUN, RUN, and RUN some more ha get your endurance and conditioning as high as you can. I talked to a Marine Corp Colonel the other day at a Marine Corp function and that was his biggest advice to get ready for bootcamp he said.

[Good Squire]

Hey bert when you mention your workout, do you lift weights? I used to play football but quit for my upcoming senior year because I put on too much mass benching and squatting all the time. I weighed 193 when I started going to the PT functions at the beginning of June, now 182. Also have terrible shin splints, as you can see from my run time.

[berts78]

almostaPOOLEE and Good Squire-

almostaPOOLEE thats alot ill just send you a message lol so we can talk back and forth.
Good Squire- I do actually. I just recently switched it around a little bit tho. About the weight thing it depends on how tall you are. Im 70inches so 205 is my max weight for boot camp. Id say put it all on but dont lose stamina or speed. Speeds a big deal whether we think so or not. I never thought it was until i talked with Dave Pierson lol he showed me alot. By the way with shin splints try cutting down your running and iceing them and build your way back up: the reason you get shin splints is bcuz your heavier like me and the way you run i also have the same problem so when you run when your foot lands let the heel touch first and make strides this will also help with your lung capacity but make sure you breathe through your nose and out through your mouth believe me it helps and dont ever think about the distance just keep going lol.
hey guys excuse me if i sound over confident i hope im not. im just sharing my opinions. im sure you may have better ways of doing things than me to. if i wanted to know how to be good at halo or call of duty id ask you guys lol or for somethin else.

[Nate2004]

If for some reason you want to try out any type of video workout, do Insanity, requires zero equipment/gym and it is very intense

[berts78]

thanks Nate2004.

[Good Squire]

@berts78: Yeah I'm 5'8 and max weight is 181 which I'm basically already at. I've lost weight by running and doing the basic USMC exercises, and it's hard for me to depart from weights because that's what I've been doing since 7th grade. Whenever I lift I gain crazy size, it sucks because I also have to maintain cardio.

... If that makes sense.

[PARKER93]

I'm doing Stew Smith's Recon workout and It's working awesome so far, it is 12 weeks and you can repeat it until you ace the PFT. But it does cost a little and you would need access to a pool. He also has other workouts if your interested.

[almostaPOOLEE]

I'm doing Stew Smith's Recon workout and It's working awesome so far, it is 12 weeks and you can repeat it until you ace the PFT. But it does cost a little and you would need access to a pool. He also has other workouts if your interested.

what is Stew Smith's Recon Workout? If its the pyramid pullups,pushups,and crunches then nvm lol