Ranger Nomad,
Push Ups: 57
Sit Ups: 47
1 Mile: 6:28 outside
Pull Ups: 16
I had to take this same pt test this weekend at drill, minus the pull ups.
Results:
Push Ups: 58
Sit Ups: 49
1 Mile: 6:41
I think the difference in run times is because I had to weave in and out of a lot people who were jogging and walking at drill.
Daily workout post
Re: Daily workout post
My mini APFT results:
PU: 59
SU: 58
Run: 6:30 (POS treadmill)
PU: 14
For Tuesday, you will knock out the following exercises:
AM: 45 min Bike Ride, 90-95 RPM
PM: Chest and Triceps
Complete the following exercises in sequence.
Flat Bench Press: 60 x 100% of your BW. (If you only have machines available, do 60 x 120% of your BW)
Cable Flys: Three sets of 10 x 40% of your BW
Decline Machine Press: Three sets of 10 x 80% of your BW
Incline Machine Press: Three sets of 10 x 80% of your BW
Tricep Extensions: Three sets of 10 x 40% of your BW
This is not timed, but it should take you no more than 45 minutes. Take 60-90 seconds between sets.
PU: 59
SU: 58
Run: 6:30 (POS treadmill)
PU: 14
For Tuesday, you will knock out the following exercises:
AM: 45 min Bike Ride, 90-95 RPM
PM: Chest and Triceps
Complete the following exercises in sequence.
Flat Bench Press: 60 x 100% of your BW. (If you only have machines available, do 60 x 120% of your BW)
Cable Flys: Three sets of 10 x 40% of your BW
Decline Machine Press: Three sets of 10 x 80% of your BW
Incline Machine Press: Three sets of 10 x 80% of your BW
Tricep Extensions: Three sets of 10 x 40% of your BW
This is not timed, but it should take you no more than 45 minutes. Take 60-90 seconds between sets.
Re: Daily workout post
Ranger Nomad,
PU:57
SU:53
Run: 5:31/outside (91%MHR)
PU:13
Anyone else test their HR on the run?
PU:57
SU:53
Run: 5:31/outside (91%MHR)
PU:13
Anyone else test their HR on the run?
-
RangerJurena
- Ranger/Moderator
- Posts: 3301
- Joined: September 27th, 2005, 11:00 am
Re: Daily workout post
PM me with a new email address. I'll assume the @OU.edu is no longer valid? I will scan and return the doc you need. Fkking 5.31 miler....inter06 wrote:Ranger Nomad,
PU:57
SU:53
Run: 5:31/outside (91%MHR)
PU:13
Anyone else test their HR on the run?
C.Co 1/75 '87-'93
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
6-89
http://www.75thrra.org" onclick="window.open(this.href);return false; - are you a member?
_______________
Mentor to inter06(3/75) and grj5001(1/75)
Re: Daily workout post
Anyone else test their HR on the run?[/quote]
inter06,
Good idea. I'm going to do that next time. Damn, 5:31 is hauling ass.
inter06,
Good idea. I'm going to do that next time. Damn, 5:31 is hauling ass.
Mentee to Ranger Kilted Heathen
-
JohnDowland
- Ranger
- Posts: 337
- Joined: August 8th, 2006, 12:35 pm
Re: Daily workout post
Thought I'd jump in once in awhile for fun to see how an old dad who moderately keeps up on his exercise still fares.
PU: 48
SU: 62
Run (outside, 36 degrees, and dark): 7:03
Pulls: 12
I was impatient, so I didn't take 5min breaks. Don't know if that helps or hinders. I hate sitting around and letting my muscles get cold.
You all have been doing great work.
PU: 48
SU: 62
Run (outside, 36 degrees, and dark): 7:03
Pulls: 12
I was impatient, so I didn't take 5min breaks. Don't know if that helps or hinders. I hate sitting around and letting my muscles get cold.
You all have been doing great work.
3/75 '93-'95
Operation Uphold Democracy '94
OIF '10
OEF '10/'11
USASOC Chaplain
"Let not him who girds on his armor boast as he who takes it off!" - Ahab, king of Israel
Operation Uphold Democracy '94
OIF '10
OEF '10/'11
USASOC Chaplain
"Let not him who girds on his armor boast as he who takes it off!" - Ahab, king of Israel
Re: Daily workout post
Ranger Nomad, Tuesday's WO completed.
AM Bike ride was substituted with stairmaster though.
AM Bike ride was substituted with stairmaster though.
Re: Daily workout post
Glad you joined in, Sir. How about that, guys? That's what a Ranger Chaplain looks like on a PT test. Should motivate all of you!JohnDowland wrote:Thought I'd jump in once in awhile for fun to see how an old dad who moderately keeps up on his exercise still fares.
PU: 48
SU: 62
Run (outside, 36 degrees, and dark): 7:03
Pulls: 12
I was impatient, so I didn't take 5min breaks. Don't know if that helps or hinders. I hate sitting around and letting my muscles get cold.
You all have been doing great work.
Re: Daily workout post
Ranger Nomad,
AM/PM WO's complete.
Ranger JohnDowland,
Glad you joined us.
AM/PM WO's complete.
Ranger JohnDowland,
Glad you joined us.
Mentee to Ranger Kilted Heathen
Re: Daily workout post
Wednesday's WO:
20 Box Jumps (24")
20 Squats (no add. weight)
20 walking lunges with 25% BW DB/KB in each hand
10 Single Leg Extensions (25% BW)
10 Calf Raises (125% BW)
10 Braced Squats (35lbs Plate)
....and now everyone say "Thank you for the four counts, DUG!"
25 Hello Dollys
25 Flutter Kicks
25 Bicycle Kicks
Repeat three times. Take 3 minutes rest between rounds.
20 Box Jumps (24")
20 Squats (no add. weight)
20 walking lunges with 25% BW DB/KB in each hand
10 Single Leg Extensions (25% BW)
10 Calf Raises (125% BW)
10 Braced Squats (35lbs Plate)
....and now everyone say "Thank you for the four counts, DUG!"
25 Hello Dollys
25 Flutter Kicks
25 Bicycle Kicks
Repeat three times. Take 3 minutes rest between rounds.
