Daily workout post

[Ndog275]

Nice job gangsters. Here's the plan for Wednesday-

Shoulders:

DB Side Raises 3 Sets of 12 reps (15-20% of your BW)

DB Front Raises 3 Sets of 12 reps (15-20% of your BW)

Seated DB Press 3 Sets of 12 reps (25% of your BW)

Incline Sit Ups 3 Sets of 50 reps


Give yourself a good 5 minutes of running on a treadmill or outside to warm up your body. You are going for good form here. The 12th rep should not make you look like you are having a seizure but it certainly shouldn't feel easy.

Take 90 seconds between sets.

[inter06]

Ranger Ndog275,
I got to 8 sets on the pyramid. 30 min. swim.

[eL_Payaso]

Ranger Ndog275,

Got up to 8 sets on the pyramid.

[inter06]

Ranger Ndog275,
Shoulder workout is completed.

[va2]

Ranger Ndog275,

Shoulder workout is complete.

[DUG]

Ranger Ndog275,

Shoulder workout complete.

[hit-the-lights]

Ranger Ndog275,

Today's shoulder workout complete, and thanks for the time that you are putting in here. Much appreciated.

[Ndog275]

Ok gangsters heres today's plan-

AM
Ring or medicine ball or use a step or something alternating push up. One hand should be higher than the other-16 or eight per side

Moutain climber-15 4 count

1 minute jump rope

4 minute cardio-bike, row, elptical, run etc at 70% max

Repeat this five times w/o rest between sets

PM
300 push ups through out the day in as few sets as possible.

Post your times.

[DUG]

Ranger Ndog275,

Had to switch the AM and PM workouts because of work. Took me 7 sets to get to 300. I think I could have done it in fewer sets, but kept having to answer the phone at work. My workout time was 32:20.

[va2]

Ranger Ndog275,

I ran for the AM workout.

PM workout in 19:22.

[inter06]

Ranger Ndog275,
AM workout took me 30:16.
Took me 7 sets to hit 300.

[Ndog275]

Don't get wrapped around the axle about changing things up or having to substitute things. That tells me that you are thinking about your training and taking it seriously. There is no magic exercise, number, sequence or set that is going to make you a "commando". Regular and consistent training, always concentrating on the basics will make you "commando".

There will come a time in your military career, just like in regular life, that you will have to work with limited resources, crap chow and 50 lbs of crap in a 25 lb day. The key to getting better at any skill is training in spite of or "to spite" the obstacles that life throws at you.

With that having been said, I have to give a bunch of grown men a PT "retest" at oh dark thirty because they thought it would be ok to show up for an overseas deployment weak and unprepared If you can't carry your own weight how are you going to hump your buddy off the X when you can't even carry our own fat body (not an issue for you guys , just want to kill some mentally weak grown men who should know better)

Plan on taking Friday and Sunday as a rest day as my schedule is about to get stupid dealing with a bunch of grown up non-hackers.

Be prepared for a long work out on Saturday. I'll post it sometime tomorrow. And of course, if you feel the need, please don't hestitate to smoke yourselves in my absence.

[hit-the-lights]

Ranger Ndog275,

AM workout completed in 33 mins, pushups completed in 8 sets.