Daily workout post

[Ndog275]

Battle of the ages-32 min. You guys suck Actually I suck...good times

For Saturday-

Diagnostic APFT/partial-
push up-2 min
sit up-2 min
pull up-max

Cardio-long run five miles or more.

Sunday-rest

[DUG]

Ranger Ndog275,

Sat. diagnostic APFT/partial results:

Push Ups-69
Sit Ups-80
Pull Ups-15
Took 3 min.'s rest between events
Run- 6 miles

These numbers are not the best I can do. Maybe I had a bad day or just a bad performance, I don't know. I've never had a "bad day" before, my scores usually reflect what I thought I would do. Not today though. I don't think I'm weaker, I feel strong and mean as hell. I do know I'm going to work harder on push ups, pull ups, and 2 minute strategy in my last 3 or so weeks before Basic. Driving on...

[va2]

Ranger Ndog275,

Push-ups: 69
Sit-ups: 64
Pull-ups: 15

I'm feeling a little over-worked, so I skipped the run.

[inter06]

Ranger Ndog275,

Push-ups-71
Sit-ups- 87
Pull-ups- 13
5 mile- 36:41

[Nomad]

Ranger Ndog275,

Push-ups: 69
Sit-ups: 64
Pull-ups: 15

I'm feeling a little over-worked, so I skipped the run.

A little over worked? That won't cut it. Either you do the workouts as posted here or you don't do them at all. Stop feeling sorry for yourself and man the fuck up. Nobody cares about excuses in our community. The only thing that matters are results.

2009 is a big year for a lot of you, as you will be entering active duty and therefore starting down the road that will leave some of you behind, crying and bitching about how unfair this or that was, how you could have made it but and all the other bullshit those of us who have made it witnessed. You'll see the tough guys who tell everyone on day one that basic is cake and that they're practically already Rangers or SF quit sometime before week four is over because they "don't need this shit". Then there'll be the pussies who will go AWOL during Basic, AIT, ABN, RIP and even at your unit. Shit's just too hard.

Don't be one of those sorry fucks who can't handle the commitment he made to himself. You all are the ones who decided to sign up to be Rangers and SF'ers. If you want to change your mind, sign up to be a PAC clerk or a water purification specialist. The only people you will disappoint if you quit are yourselves. I can remember many DEP's on this site who talked a good game and then quit along the way. But I can't remember a single one by their name. Because their weakness is irrelevant to me, my brothers and our country.

However I remember pretty much every single one of the guys who came on this board, pumped up and wanting to succeed like there's no tomorrow. They'd decided a long time ago that no matter what, they would make it. Some felt a certain amount of shame at the idea of quitting, as they should, others decided that being part of SOF was simply the dream come true. Those guys showed a lot of promise early on, throughout the process and some went from there to other things after serving their enlistments. There are some who started on this site who are staying in.

Where do you want to be at the end of the road? Push yourselves every single day like it's the last day you have to train and you will succeed.

RLTW!

[Ndog275]

Sometimes you have to put PT on hold for things like school, practice, family commiments etc. "I'm feeling stressed out," isn't one of the good reasons listed above. If you're stressed out by a run, imagine how stressed you're going to be when someone is trying to kill you. A Ranger who fought in Somalia told me that once the bullets started flying, he didn't feel like he could run fast enough and that he wished he had done a lot more running prior to that day.

Anyway, the best way to max out the push ups and sit ups is to do a lot of them in addition to the posted work outs. Don't ask me why it works, but as everyone on here can tell you, doing lots of push ups equals a lot of push ups on test day.

Here's the plan for Monday

Run 1 mile
- 100 pushups in as few sets as possible
- 100 crunches
- Run 1 mile
- 75 pushups in as few sets as possible
- 75 crunches
- Run 1 mile
- 50 pushups in as few sets as possible
- 50 crunches

Post your times

[va2]

Ranger Nomad and Ranger Ndog275,

That was a very poor choice of words on my part. My resting heart rate was up about 9 points, and my score on the diagnostic test was lower than when I tested myself a couple of weeks ago. Plus, it felt quite a bit harder.

In the past, I have been told that these are signs of over-training and that I should take it easy for a couple of days. If this information is incorrect, I will disregard it.

[inter06]

Ranger Ndog275,
Completed Monday's workout in 29:16.

[eL_Payaso]

Ranger Ndog275 and Ranger Nomad,

Push ups: 78
Sit ups: 79
Pull ups: 19

[DUG]

Ranger Ndog275,

Monday workout time- 38:05
That was a good workout, Ranger Ndog275. I underestimated how tough that would be. That second mile put a hurting on me, way more than the first or third.


inter06,

I don't even know what to say to you... That, my friend, is an awesome time!

[va2]

Ranger Ndog275,

Workout complete. 48:00.

[Ndog275]

Good job men.

Pryamid work out

1 pull up
2 push ups

2 pull ups
3 push ups

3 pull ups
4 push ups

Do this until you max out, then come back down the pryamid

9 pull ups
10 push ups

8 pull ups
9 push ups-you should get the idea

30 minutes cardio, stairmaster, bike something low impact

Post your scores

[DUG]

Ranger Ndog275,

I got up to 9 reps on the pull ups, twice. 18 sets total. Couldn't get to set 10 without kicking my legs, damn it. Did 30 minutes on a stationary bike (7.2 miles).

[va2]

Ranger Ndog275,

I got to the 4th rep of the 9th set, then back down.

30 minutes on the bike.