The Workout Thread
Re: The Workout Thread
Physically, yes, but I still have a lot of studying up to do, Ranger Jim.
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
Latest self-administered, as of today:
Push-Ups: 95
Sit-Ups: 80
2MR: 14:20
Pull-Ups: 12
Resting up for the ruck march in the morning. Humphreys is basically flat, other than a few minor hills here and there. So, the route seems fairly easy. But I'm not going to take anything for granted.
Push-Ups: 95
Sit-Ups: 80
2MR: 14:20
Pull-Ups: 12
Resting up for the ruck march in the morning. Humphreys is basically flat, other than a few minor hills here and there. So, the route seems fairly easy. But I'm not going to take anything for granted.
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
Smsst14 and I have started the 12 Week RASP training plan 2 weeks ago, and we've been keeping track of each other's progress through editing a joint Google Doc. I'll let him post his scores if he feels inclined, but mine from the test week were as follows:
85 Push ups
95 Sit ups
13:21 Two Mile
15 Pull ups
5 mile run: 34:09
12 Mile Ruck w/ 45 lbs: 2 hrs 53min
6 weeks after this test the program requires another assessment of the same events so that will be my next post. Furthermore any DEP who's interested in completing this or needs some help with motivation to work out feel free to join in. Just PM me and I'll send you the details.
85 Push ups
95 Sit ups
13:21 Two Mile
15 Pull ups
5 mile run: 34:09
12 Mile Ruck w/ 45 lbs: 2 hrs 53min
6 weeks after this test the program requires another assessment of the same events so that will be my next post. Furthermore any DEP who's interested in completing this or needs some help with motivation to work out feel free to join in. Just PM me and I'll send you the details.
11X OPT 40
SHIP DATE: 20140527
"Five Mentees Report Here" Thread Member
SHIP DATE: 20140527
"Five Mentees Report Here" Thread Member
Re: The Workout Thread
Great idea! Never, never quit!Giant wrote:Smsst14 and I have started the 12 Week RASP training plan 2 weeks ago, and we've been keeping track of each other's progress through editing a joint Google Doc. I'll let him post his scores if he feels inclined, but mine from the test week were as follows:
85 Push ups
95 Sit ups
13:21 Two Mile
15 Pull ups
5 mile run: 34:09
12 Mile Ruck w/ 45 lbs: 2 hrs 53min
6 weeks after this test the program requires another assessment of the same events so that will be my next post. Furthermore any DEP who's interested in completing this or needs some help with motivation to work out feel free to join in. Just PM me and I'll send you the details.
Ranger Class 13-71
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Re: The Workout Thread
Self-Administered:
Push-Ups: 85
Sit-Ups: 85
2MR: 14:15
Pull-Ups: 10
Lost a lot of endurance for the push-ups as I've been working on strength in the gym. Gained 10 pounds of muscle, going from 190 to 200 even. Starting back up on the muscle failure, high rep low weight workouts.
Push-Ups: 85
Sit-Ups: 85
2MR: 14:15
Pull-Ups: 10
Lost a lot of endurance for the push-ups as I've been working on strength in the gym. Gained 10 pounds of muscle, going from 190 to 200 even. Starting back up on the muscle failure, high rep low weight workouts.
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
Will be changing up my workout routine. Going down the same route as Giant and smsst14 and starting the 12 Week RASP Training Plan next Monday. Will be doing a self-administered PT test on Saturday to get a baseline of where I stand right now.
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
Looks good. Ensure you open an entry in the letters from school thread. Never, never quit!smsst14 wrote:Pt test as of 20140515
Push ups - 97
Sit ups- 98
Run - 3.5 miles in 23:55 ( I have been running at a local park that has plenty of hills and a good running surface, no mile markers though).
Pull-ups - 17
Ranger Class 13-71
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Re: The Workout Thread
Kind of a bump. But my last self-administered:
Push-Ups: 76
Sit-Ups: 86
2MR: 13:25
Pull-Ups: 13
Overall: 293/300
Push-Ups: 76
Sit-Ups: 86
2MR: 13:25
Pull-Ups: 13
Overall: 293/300
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
Results of my record I took this past Monday.
PU: 70 (8 of them weren't counted).
SU: 90
2MR: 13:27
292/300
Then I tested pull-ups and the 5 mile.
Pull-Ups (Dead Hang between each rep): 12
5MR: 38:42
PU: 70 (8 of them weren't counted).
SU: 90
2MR: 13:27
292/300
Then I tested pull-ups and the 5 mile.
Pull-Ups (Dead Hang between each rep): 12
5MR: 38:42
I don't want to settle for being just another medic. I strive for and want to earn the title 'Doc'.
Re: The Workout Thread
hello, I am new to this forum I am open to all suggestions as well as critiques.
My pt scores are as follows
pushups 73
sit ups 73 ( room for improvement i will be shooting to get a 100% on the score card)
2mile 15:26 (I know this is garbage and will putting in 100% more effort to decrease it down to an appropriate time)
pull ups 12
my weekly work out plan is as follows, if there is anything I should add or change please let me know
Monday:
cardio: run 2 miles beat last personal best ( so its now 15:26)
warm up: jumping jacks x50
Iron mike x25L/R
Flutter kicks 25 in 4 count cadence
push ups 10 4 count cadence
sit ups 10 4 count cadence
stretching
workout 1: push up/sit up (alternate) 50, 40, 30
flutter kick 50 in cadence
side crunch/leg lift 20L/20R
crunches 50
workout 2: Db bench press 40#x10 45#x10 50#x10
Incline db bench " " "
Cable flys 3 sets of 10reps at moderate weight
Cable triceps extension 3 sets of 10 reps 80# 90# 100#
Dips 3sets max reps till failure
cooldown push ups 30
situps 30
Tuesday
cardio 4x 400 sprints (running at a 5:30 mile pace)
warmup : Jumping jack 50
iron mike 25L/R
fluterkick 25
Push up 10
sit up 10
stretch
workout 1: pull up ladder 1-6x3
crunches 50
workout 2: seated rows x4sets 90#, 110# 110# 110#
pull down supper sets (wide grip x10, narrow grip x10, chinup grip x10) x3 at 90#
cable curls x3 sets
hammer curls x3sets
cool down: bike 20 min
Wednesday
cardio: swim
warm up: push up x10
Jjack x 50
situp x10
stretch
workout 1: repeat Monday
workout 2: squat x5 of 10 at 145#
deadlifts x5 of 10 at 145#
leg press x3 of 10 at 450#
leg curls x3 at moderate weight
cooldown: jog 30 min
thrusday
cardio: RUN with future soldier program
warm up: repeat tuesday
stretch
workout 1: repeat tuesday
workout 2: repeat tuesday
cool down bike 30 min
Friday
cardio: run mile for time beat 6:35
warmup Jjackx50
flutter kick 35
iron mike x 25L/R
stretch
workout 1 repeat monday
workout 2 latteral raises 10 palms down
latteral raises 10 thumbs up
latteral raises 10 thumbds down
front latteral raises 10 thumbs up
crossovers x10
military press x3sets of 10
up right row x 3 sets of 10
cool down bike 10 min
weekends rest
I know there is alot of room for improvement and I will not stop doing my part in becoming physically ready before osut
My pt scores are as follows
pushups 73
sit ups 73 ( room for improvement i will be shooting to get a 100% on the score card)
2mile 15:26 (I know this is garbage and will putting in 100% more effort to decrease it down to an appropriate time)
pull ups 12
my weekly work out plan is as follows, if there is anything I should add or change please let me know
Monday:
cardio: run 2 miles beat last personal best ( so its now 15:26)
warm up: jumping jacks x50
Iron mike x25L/R
Flutter kicks 25 in 4 count cadence
push ups 10 4 count cadence
sit ups 10 4 count cadence
stretching
workout 1: push up/sit up (alternate) 50, 40, 30
flutter kick 50 in cadence
side crunch/leg lift 20L/20R
crunches 50
workout 2: Db bench press 40#x10 45#x10 50#x10
Incline db bench " " "
Cable flys 3 sets of 10reps at moderate weight
Cable triceps extension 3 sets of 10 reps 80# 90# 100#
Dips 3sets max reps till failure
cooldown push ups 30
situps 30
Tuesday
cardio 4x 400 sprints (running at a 5:30 mile pace)
warmup : Jumping jack 50
iron mike 25L/R
fluterkick 25
Push up 10
sit up 10
stretch
workout 1: pull up ladder 1-6x3
crunches 50
workout 2: seated rows x4sets 90#, 110# 110# 110#
pull down supper sets (wide grip x10, narrow grip x10, chinup grip x10) x3 at 90#
cable curls x3 sets
hammer curls x3sets
cool down: bike 20 min
Wednesday
cardio: swim
warm up: push up x10
Jjack x 50
situp x10
stretch
workout 1: repeat Monday
workout 2: squat x5 of 10 at 145#
deadlifts x5 of 10 at 145#
leg press x3 of 10 at 450#
leg curls x3 at moderate weight
cooldown: jog 30 min
thrusday
cardio: RUN with future soldier program
warm up: repeat tuesday
stretch
workout 1: repeat tuesday
workout 2: repeat tuesday
cool down bike 30 min
Friday
cardio: run mile for time beat 6:35
warmup Jjackx50
flutter kick 35
iron mike x 25L/R
stretch
workout 1 repeat monday
workout 2 latteral raises 10 palms down
latteral raises 10 thumbs up
latteral raises 10 thumbds down
front latteral raises 10 thumbs up
crossovers x10
military press x3sets of 10
up right row x 3 sets of 10
cool down bike 10 min
weekends rest
I know there is alot of room for improvement and I will not stop doing my part in becoming physically ready before osut
Re: The Workout Thread
This is the thread I want to see the results of my tasking today to the five mentees members. Never, never quit!
Ranger Class 13-71
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Re: The Workout Thread
Roger, Ranger Jim.
11X OPT 40
SHIP DATE: 20140818
"Five Mentees Report Here" Thread Member
SHIP DATE: 20140818
"Five Mentees Report Here" Thread Member