Introduction

42L5V · Post by **42L5V** » August 22nd, 2007, 6:08 am

Draco771 wrote:Understood Ranger rgrpuck

Thank you Rangers.

I was thinking on adding another three sets of 50 flutters, and four 400 yard sprints to make up for the remaining reps, or two 400 yard sprints, and three sets of 30 shoulder dashes.

Or three more sets of 50 flutter, four 400 meter sprints, and three sets of shoulder dashes... :?

But overall:
Thank you Rangers in assisting me in created my own individualized workout/overall diet plan. I honestly appreciate it.

You were just given PT advice by two Rangers. Do not think. Execute the mission you were instructed. Your thinking privileges are revoked. Do not post anything.

Bravo57 · Post by **Bravo57** » August 22nd, 2007, 6:27 am

42L5V wrote:
Draco771 wrote:Understood Ranger rgrpuck

Thank you Rangers.

I was thinking on adding another three sets of 50 flutters, and four 400 yard sprints to make up for the remaining reps, or two 400 yard sprints, and three sets of 30 shoulder dashes.

Or three more sets of 50 flutter, four 400 meter sprints, and three sets of shoulder dashes... :?

But overall:
Thank you Rangers in assisting me in created my own individualized workout/overall diet plan. I honestly appreciate it.
You were just given PT advice by two Rangers. Do not think. Execute the mission you were instructed. Your thinking privileges are revoked. Do not post anything.

That's about as clear as you could make it Ranger 42L5V. If he posts again, and it's not to answer a specific Ranger's request, I vote to Ban.

KeyserS175 · Post by **KeyserS175** » August 22nd, 2007, 7:54 am

This guy is fucking killing me. How hard is it to understand SHUT THE FUCK UP!!!! I Second the vote if he keeps this up.

cams · Post by **cams** » August 22nd, 2007, 8:17 am

Good morning sunshine!

Tirehouse · Post by **Tirehouse** » August 22nd, 2007, 12:30 pm

Hoover · Post by **Hoover** » August 22nd, 2007, 5:44 pm

and remember....the "Flutter Kick" is a four count exercise!

RTO · Post by **RTO** » August 22nd, 2007, 7:20 pm

To answer your pull up question, since you are not even able to do one at this time , do reverse pull ups.

What I mean is start at the top. Find a bar that will support your weight, (

) and get in the upright, 'up' position.

I don't care how you do it. Climb up on a chair, use a ladder, maybe four or five of your buddies to help you up

Then SLOWLY lower yourself down. I mean S L O W. At first, like 5 or 8 seconds to the 'down' position.

Have your five buddies

push you back up, and then S L O W L Y lower yourself down again. Like 15 or 20 seconds this time.

Get your five buddies

to push your lard butt back to the modified start position (up) and S L O W L Y lower yourself down again.

Do this as many times as you can, for as long as you can. In this case, using your own body mass to provide resistance.

Before you know it, you will discover muscles you never knew you had, and these will begin developing.

Run to lose excess weight and do TONS of regular pushups.

Soon you should be able to do 2-5 regular pull ups, and continue to improve till you are up to 12-15 or more some day.

centermass · Post by **centermass** » August 23rd, 2007, 2:17 am

So, tell us a little about yourself..........

RTO · Post by **RTO** » August 23rd, 2007, 7:13 pm

Draco771, you've had a couple days of hard training now with Ranger Pucks program and 6 mile run etc.... How is that going for you? Have you tried the negative pull ups yet?

Keep up the hard work. You have a long way to go, but the goal you have set for yourself is worthy of any price you have to pay to get there.

Good Luck. And by good, I mean never. And by luck, I mean quit.

RTO · Post by **RTO** » August 25th, 2007, 8:20 pm

Never give up. Never surrender. There are dozens of threads on stress fractures on this site. I'll clue you in, MANY Rangers have suffered with stress fractures, myself included. Listen to the advice of your Dr. and the Rangers on site.

My advice? get THE BEST running shoes you can afford. Consider custom inserts. Stay off them as much as possible and do exercises to imcrease flexibility and build up the area surrounding the injury.

RTO · Post by **RTO** » August 25th, 2007, 8:49 pm

RTO wrote:Never give up. Never surrender. There are dozens of threads on stress fractures on this site. I'll clue you in, MANY Rangers have suffered with stress fractures, myself included. Listen to the advice of your Dr. and the Rangers on site.

My advice? get THE BEST running shoes you can afford. Consider custom inserts. Stay off them as much as possible and do exercises to imcrease flexibility and build up the area surrounding the injury.

This worked for me, try jogging/running in a swimming pool if you have access to one. (gym/YMCA/club etc...)

A great way to exersize, the water actually provides resistance while reducing stress/strain on shin splints and knees.

Get about chest/neck deep in the water and run in place briskly for 30 minutes or so at a time.

Also 'spinning' on a stationary bicycle will help you keep in shape during your recovery.

Kilted Heathen · Post by **Kilted Heathen** » August 25th, 2007, 8:53 pm

You're a cheap-built, weak-gened asshole.

Have a nice day! :D