Daily workout post

[Ndog275]

Sorry about missing Saturday.

Here's Monday's plan

AM

4 Mile run for time

PM

Plank 1 min-3 sets. 1 min rest between sets

Supine bicycle-30 reps/3 sets. 1 min rest between sets

Chin ups (not pull ups!) 2 sets of 12 or as many sets as it takes to get 24 total

Bench press-Body weight 3 sets of 8. Jump rope for 1 min after each set and then rest for 90 seconds. So it should look like, bench-jump rope, 1 min-rest, 90 seconds and repeat.

Dumbell clean and press, 15-20% BW 8-10 reps, jump rope 1 min, rest 90 seconds. Repeat three times

Dumbell row, 30 % BW superseted with 20 box jumps. Do this twice.

Machine calf raise, BW. 3 sets of 15

[DUG]

Ranger Ndog275,

AM 4 mile run time- 29:53.

PM workout complete.

[hit-the-lights]

Ranger Ndog275,

Completed 5 mile run in 41:15.

Improvised rest of workout (due to lack of equipment today):
Pushup Pyramid 1/12\1, 24 chin ups in 3 sets, and 3x10 dips.

[va2]

Ranger Ndog275,

I completed both workouts. 4 mile run in 36 min.

[Trigger]

This thread is a great program, I wish I would've seen it while I was on break and able to follow my own PT schedule.

Now that I'm having to PT with the Company again, my AM workouts are dictated by the PT leader/PT schedule and my PM workouts alternate from whatever muscle group/exercise the Company is doing the next morning so that I'll be fresh for that type of exercise and able to perform at my peak.

I am, however, going through the thread and stealing work out plans to use whenever they fit the PT schedule I am restrained by.

- Trigger

[inter06]

Ranger Ndog275,

AM 4 mile: 27:06 (82% AHR)
PM workout completed.

[Nomad]

Alright guys, looks like we lost a couple of pages here.

Back on track, DUG is getting shipped out to start his pipeline. With him taking off we are losing one of the best guys in this thread. Who's ready to step up to challenge our current standard setter "Inter06"?

Tuesday's WO:

Reverse BRICK

2 mile run, 80% MHR.

5 mile bike, 70% MHR.

Stretch before and after your exercise for a minimum of five minutes. Also walk for a warm up for five minutes at 3 mph before starting your two mile run. Cool down on the bike for three minutes at a relaxed pace after your complete your 5th mile.


This is not a timed event, but it would be great if you guys could post your total time. Everyone is a little different when it comes to MHR and that will dictate your overall time. Doesn't mean you are weaker than the next guy if your time is slower. It will instead enable all of us to track your individual progress over the course of the next 12 weeks.

Also, inform me if you have access to a pool. I'm thinking about running you guys through a triathlon train up I did two years ago.

[inter06]

Ranger Nomad,
Tuesday's workout took me 34:25.
And I do have access to a pool.

[RangerJurena]

Ranger Nomad,
Tuesday's workout took me 34:25.
And I do have access to a pool.

Clown Shoes, Just got your message since the site was crashed. I see the amended ship date...

You can call me anytime after 1300 where you are at.

[va2]

Ranger Nomad,

34:46. I have access to a pool.

[Nomad]

Chest and Tri’s

Today you will complete the following exercises in sequence.

➢ Flat Bench Press: 60 x 100% of your BW. (Break it down. It took me 16 sets to complete the required reps)

➢ Incline Machine Press: Three sets of 12 x 70% of your BW

➢ Decline Machine Press: Three sets of 12 x 70% of your BW

➢ Cable Flys: Three sets of 12 x 20% of your BW

➢ Tricep Extensions: Three sets of 12 x 25% of your BW

This is not timed, but it should take you no more than 45 minutes. Take 60-90 seconds between sets.

[va2]

Ranger Nomad,

I completed the chest workout.