Daily workout post

[BadMuther]

Hey T,

Thought you might like this website. Might give you some more ideas.

http://joshsgarage.typepad.com/

You have to surf the site a bit, but there are some good nuggets.

Here's a good link:
http://joshsgarage.typepad.com/articles ... ars_3.html

I purchased his e-books fighter workouts for fat loss and the stubborn seven pounds.

[DUG]

Ranger BadMuther and Ranger Nomad,

http://www.fatalfitness.com is another website similar to those and has a bunch of different workouts similar to what we've been doing. I think it may be run by former military, but haven't researched it that closely yet.

[Nomad]

Gents, apologize for the delay. Got bogged down with a lot of stuff last night. Here is Monday's WO:

This is damn near a rest day for you guys, but we're going to see how everyone feels afterwards.

150 Crunches

100 Elevated Push Ups

50 Pull Ups

25 Squats (100% BW)

[inter06]

Ranger Nomad,

Monday is completed.

[va2]

Ranger Nomad,

Workout completed.

[eL_Payaso]

Ranger Nomad,

Monday's WO complete.

[DUG]

Ranger Nomad,

Monday WO complete.

[Nomad]

Tuesday's WO

AM: 3 mile run


PM:

Chest & Tri's

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

[JohnDowland]

Completed the bike and upper body of last week, and the run and upper body of this week. Thanks for posting these workouts. With my current schedule on the road I can usually only hit the gym a couple of times weekly, but it's great motivation to have creative workouts available when you need them. I have done the same with young aspirants to the military in the past, and always thoroughly enjoyed the mentoring process.

Btw, you suck if you didn't progress straight from your bike/run to the chest/tricep workout - you also suck if you didn't double the run distance

You will look back with appreciation at what Ranger Nomad has given to you when you hit RIP/Regiment. It's not everybody who aspires to attaining some place in the Special Operations community that has a good man step up to help them out on his own time.

Keep up the good work, and "don't cheat your body" :D

[DUG]

Ranger Nomad,

Tuesday run and workout complete.

[Nomad]

I've been slacking to keep up with the PT here and have been doing my own at the gym. Due to that I took myself on a 12.5 mile smoke run, it's next to a river that's about 29 degrees with wind chill and rain usually. I'll be using it as my new punishment course for fucking up or missing a day of PT or eating incorrectly as I wait out my next 6 months. Find yourself a smoke course men, it'll help you teach yourself lessons!

If you want to dole out PT advice get yourself a nifty "Ranger" title under your screen name.

Running 12.5 miles in rainy sub 30 degree weather is not only counterproductive, it is borderline idiotic. I assume your mentor won't approve of you breaking yourself before you ship off, not after all the work he's put into you.

"Good initiative, bad judgement".

[eL_Payaso]

Ranger Nomad,

Tuesday's WO complete.