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2007/08/02, 11:40 PM
Before each workout be sure to lightly stretch and warm-up for at least 5 minutes.
Monday:
3 sets of the following circuit of exercises:
Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Crunches - Attempt as many as possible, up to 100. Use a slow, controlled tempo.
Rest 1 minute.
Pushups - Do as many as possible.
Rest 1 minute.
Tuesday:
Run for 1.5 miles at a steady and comfortable pace. Cool down walk for 5 minutes.
Wednesday:
3 sets of the following circuit of exercises:
Chin-Ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Crunches - Attempt as many possible, up to 100, done with a quick tempo.
Rest 1 minute.
Wide Hand Position Pushups - As many as possible.
Rest 1 minute.
Thursday:
Run for a quarter mile at a quick pace that leaves you winded.
Continue walking for 1 minute.
Run for a half mile at a fast pace that leaves you winded.
Continue walking for 2 minutes.
Run for a quarter mile at a quick pace that leaves you winded.
Cool down walk for 5 minutes.
Friday:
3 sets of the following circuit of exercises:
V-Bar+Pullup - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Decline Crunches - Continue to perform until another full rep is not possible.
Rest 1 minute.
Close Hand Position Pushups - Do as many as possible.
Rest 1 minute.
Saturday:
Walk, hike, or jog at the quickest pace possible to travel either a distance of 3 miles, 5 miles, or 10 miles. Incorporate hills and inclines into the exercise.
Sunday:
3 sets of the following circuit of exercises:
Pullups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
Decline Reverse Crunch - Continue to perform until another full rep is not possible.
Rest 1 minute.
Push-Ups With Feet Elevated - As many as possible.
Rest 1 minute.
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?If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.?
Bruce Lee
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2007/08/02, 11:41 PM
what do you think about it? forgot to put that
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If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee
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2007/08/03, 12:07 AM
what is the main purpose of this workout...like to get in shape, get stronger, or just like an all around type of thing
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2007/08/03, 05:45 AM
Even for general conditioning it's not complete. You want something else besides doing pull ups and push ups. Doing pull ups 5 days a week you risk developing tendinitis. Also you want to incorporate something like pistols(1 legged ATG squats), etc...
For strength/muscle gains it's pretty much a waste of time ...with exception of the very beginning(for example if you cant do pull/push ups or only a few)...after the initial phase it will be more of a conditioning/cardio workout....
What are your goals? If it's to be in the army/marines/etc then this may get the job done because this is what is expected of you by these organizations. However like I said if you are looking to get more strong, muscular, functional, etc....you may want to consider other options...
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2007/08/03, 07:59 PM
I hope some day the US armed forces catch up with the rest of the world in terms of their physical training.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/03, 08:51 PM
well I see this getting out of hand real quick...
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/08/03, 08:59 PM
yeah PLESE NO WAR ON THE ARMED FORCS WORKOUT PLEASE
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/08/03, 09:25 PM
true story... you can delete that if you think it will start a "war". wont offend me.
Funny thing is, army athletics (west point) has one of the best strength coaches out there. I just can't stand to think that there is so much potential, and yet they mislead so many people.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/05, 10:14 PM
thats about the same routine they used in the fire academy... except all the running was done up and down stairs. It wipped me into great cardio shape but I gaduated with a lot less muscle mass then I started with.
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Excusses are like a**holes, everyones got one, and they all stink
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2007/08/06, 02:19 PM
getting in shape and losing some weight are the main things thats why i thougt that it would be good because everyone i know who has joined the military lost alot of weight so it sounds like it will do me some good
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If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee
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2007/08/06, 02:20 PM
and not to bring up the armed forces thing again but i know some people that are huge (like muscle) from military workouts
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If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee
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2007/08/06, 02:51 PM
which Fire Academy? It is a big difference from what the do in my state at the Fire Academy.
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Quoting from somethin4mark:
thats about the same routine they used in the fire academy... except all the running was done up and down stairs. It wipped me into great cardio shape but I gaduated with a lot less muscle mass then I started with.
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My Catahoula did it.
I saw a book titled "Sex for Dummies" and wondered why
anyone would teach dumb people how to reproduce?
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2007/08/06, 03:49 PM
People lose weight when they go into the armed forces because they are constantly moving, and under constant physical stress. They don't get that way because of the calisthenics they are doing in the morning.
There are better ways. Keep reading what is on this site and others.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/06, 03:51 PM
again, not because of their morning calisthenics. First off, generally people that are already like that gravitate towards military service. You don't find kids that got picked last in dodgeball trying to become seals.
And second, those people are also gym rats. I've heard stories of marines packing up full weight rooms in their envoys. But if you would rather take anecdotal evidence over common sense and the advice of others, then why ask this question in the first place?
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Quoting from jww23:
and not to bring up the armed forces thing again but i know some people that are huge (like muscle) from military workouts
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/06, 04:23 PM
ok thanks for the information ill look for more things on here and see what i can find
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If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.
Bruce Lee
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2007/08/07, 02:59 AM
very good points wrestler....many big guys in armed forces are that way due to genetics and because they 'gravitated' towards this persuit....just like taller players gravitate towards basketball ....
marines do find ways to workout with actual resistance....some fill dufflebags with sand/dirt and do various lifts with that....you can easily get these bags with 200-300lb and moving them is MUCH harder than barbells and DBs as the weight is constantly shifting....some also get barbells and add/suspend crates and other odd things from them for additional resistance....this is similar to the ingenuity often found in US prisons...
people lose weight in armed forces due to less food...less time to eat as well as actual portions....additionally these people are constantly moving or exerting themselves physically.....ie endless cardio....results=weight lost....
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2007/08/12, 08:07 AM
one of the private academys in South Florida, except we never did anything to failure, the chiefs would have us all do reps as a group, and the slackers made it harder on us as a whole.
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Quoting from georgiagirl:
which Fire Academy? It is a big difference from what the do in my state at the Fire Academy.
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Excusses are like a**holes, everyones got one, and they all stink
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2007/08/19, 12:45 PM
THERES WAY TO MUCH I KNOT IT ALLS IN HERE..PPL NEED TO REALIZE THAT EVERYONES BODY IS DIFFERENT WHAT MY WORK FOR NE MAY NOT WORK FOR ANOTHER....FOR THE MEN IN HERE THAT THINKS THEY KNOW IT ALL:angry:
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2007/08/19, 12:47 PM
we do know it all
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Curl Jockeys, get outta the squat rack!
I wish everyone would get a partial amnesia and never use 'tone' ever again. (thanks Menance)
7707mutt@freetrainers.com
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2007/08/19, 12:47 PM
Besides it is not proper to make your first post here an attack on any one for any reason.
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2007/08/19, 02:21 PM
It's also quite rude to mistype more than Andrew. At least he's earned his right to make us try to understand him...
What works for one might work BETTER for another, and people are different, but the concepts are still THE SAME.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/08/19, 06:37 PM
Kaylicious you're quite wrong. Even the best strength and conditioning coaches or fitness trainers will readily admit that they do not know it all. So clearly we're not claiming to know it all as you say(and no I am not implying we can compare ourselves to top S/P coaches). However bulk of what we say will work for just about everyone. The reason basics get 90% of results is because they are fundamental to any and all success. Sure you can fall for some infomercial and do some bull$hit and potentially get some results but that doesnt necessarily speak to the greatness of the program. Initially getting off one's ass and doign just about anything will get one to burn calories and lose weight.
On a sidenote if you choose to make your first post attacking people at least put forth the effort to point out in what way 'we are know it all' as well as try to spell at a level higher than 1st grade.
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