Daily workout post

[Ndog275]

SAT and SUN-rest. See you on Monday.

[cedog75]

I can't do any of this; I just drink beer and buy bigger pants! when I got out 2 years ago I weighed 170 now I weigh 200 and it feels great!

[Bcosniper]

I can't do any of this; I just drink beer and buy bigger pants! when I got out 2 years ago I weighed 170 now I weigh 200 and it feels great!

.....I will always keep myself mentally alert, physically strong, and morally straight....

Just sayin

[cedog75]

I can't do any of this; I just drink beer and buy bigger pants! when I got out 2 years ago I weighed 170 now I weigh 200 and it feels great!

.....I will always keep myself mentally alert, physically strong, and morally straight....

Just sayin

I still am, I just really love beer! Just waiting for all the PT studs to hit 40 years plus, the joints aren't the same with arthritis in both knees, ankles, and one shoulder that has a cyst after a tear. I really love beer.

[Ndog275]

All right haters and beer lovers...sorry I was late getting this up today, but I was busy doing stupid stuff with stupid people who don't even have the common courtesy to speak English to me.

Use militaryathlete.com again today. Looks like a smoker. Post your results.

Here's mine

Warm up done at 55 lbs.

5 rounds

2 x squat clean and push press 65 lbs 2-2-2-2-2
Sean special-x-x-x-x-x

6 rounds

5 dead lifts 75 lbs 5-5-5-90 second rest-5-5-5
Subsistuted a very dynamic front squat for the sand bag jump squat (just couldn't imagine putting my knees through that)-5-5-5-90 second rest 5-5-5
Weighted sit ups 25 lbs 10-10-10 -90 second rest-10-10-10

6 rounds

Push press 75 lbs-8-8-5-5-6-6
Draped the cable rope thing over the pull up bar and did pull ups with it-4-3-2, switched to regular pull ups because it was smoker and was jamming up my hands-2-3-4
Toe to sky-15-15-15-15-15-15

[grj5001]

Ranger Ndog75,

Warm up Done at 85,95,105,115

Worked up to 1RM:
115,135,155,185,205,225
-I did use a belt for my 1RM, I hadn't maxed in almost a year. I felt like I could go higher but without the mental edge of a belt I think 225 would be a No belt max.

5rds:
185x2- Full Clean and Jerk
Sean Special x 5

6rds:
Deadlift-185x5,205x5,225x5,250x5,275x5,300x5
Jump Squatsx5 Did jump squats with a bar at 95lbs and snatched it to position.
Weighted Situps at 45lbs x 10

6rds:
Push Press-115x8, 135x8, 155x8, 185x6, 185x7, 185x5
-Bit off more than I could chew at the end but was too stubborn to lower the weight
Towell Pullups x10x6
Toes to the sky x15x6

The warmup in itself was tough, wasn't expecting that. The workout took me 1hr 30mins. Loading/stripping plates was the biggest hassel but I did keep my heart rate up. You used one weight for all the rounds which I should have done next time Ill do that.

[Ndog275]

This dude's work outs are no joke. I don't bother timing myself, I just go as fast as I can and work in/plan a rest if I need to. I do a cardio session in the morning and then his workouts in the evening.

Use militaryathlete.com again today. Post your results.

[Ndog275]

The weather here is craptapulous. Why to miserable for rucking or running outside. I did 130 minutes on the stationary bike instead.

[Ndog275]

4/8/09-militaryathlete.com-post your results

Edited to add my results-

Warm up 5 rounds

Dead lifts 95 lbs-8-8-8-8-8
Dips-8-8-8-8-8

6 rounds

Dead lifts 105 lbs-2-2-2-2-2-2
Lower body Russian Twist-10-10-10-10-10-10
Should mobility drill-I used a jump rope stretched taut like a pvc pipe since I don't have any pvc pipe here.

6 Rounds

Snatch complex-bar only-3-3-3-3-switched to 5 kg dumbells-3-3. This exercise is no joke. My form started to go to pot, so I lowered the weight. My core was hurting and my knees were buckling on this excercise.

1 arm sit up 5 kg dumbell, no kettle balls here-5-5-5-5-5-5

Horizontal pull up-no rings here so I used a smith machine and put my feet up on a boso ball to introduce some crazy balance and core work-8-8-8-8-8-8

6 Rounds
bench press 10 on the first set and five after that because I forgot how many I was supposed to do-95lbs-105 lbs-120lbs-135lbs-145lbs-155lbs

plyo push up-5-5-5-5-5-5

30 second calf raise-19-19-18-16-18-17

I haven't been seeing a lot of DEPs posting their work out results lately. If I'm posting them too late in the day for you let me know, I can try to get them up earlier. If your mentor has you on another work out that's cool, but if you're just doing your own thing you're wrong

[grj5001]

Ranger Ndog275,

Warm up:
Deadlift,135-x8x5
Dipsx8x5

Training:
Work up to 1RM- 185x1, 225x1, 275x1, 315x1, 365x1

6rds:
Dealift@300lbsx2x6
Lower Body Russian TwistX10X6
SAM- Used a Resistance Bandx1x6

6rds:
Snatch Complex@ 100lbs x3x6
-This was incredibly hard. I had to mop the sweat off the Clean/Snatch platform after I finished with all the rounds. One tough exercise but it felt good to complete all of them.
1-Arm Situps @30lbs x5(each side)x6
Horizontal Pull upx10x6

6rds:
Bench Press @225lbs 5,5,5,5,5,10
Plyo-push ups (one regular,one clap= 1 rep)X5x6
30 Second Calve Raise-17,15,17,18,17,18

This workout went faster but the snatch complex was a tough one.

[Ndog275]

Forgot to post earlier, but in case you studs haven't been paying attention, we're still using militaryathlete.com

Here's my results

warm up 5 rounds

burpees. I added a plyo jump/push press with a 10 poundish medicine ball-5-5-5-5-5
mobility get up-this wasn't as easy as it read on paper. Used a 3kg dumbell-4-3-3-3-3, did 4 on the first one because I wasn't paying attention to detail in the form of written instructions.

10 rounds of thrusters for 30 seconds with 30 seconds rest. Started with a 45 lb bar-12-15-10-12-7. After five sets I switched to 5kg dumbells to work on my form as I was all over the place, knees twisting in, arching my back, etc-16-11-8-8-7. The moral of this story, don't stress on the weight, stress on doing it right.

5 rounds

sandbag get up-used that same nasty 10 pound medicine ball. This was pretty tough, really had to think about the movements. 10-10-10-10-01

back ext-10x5. Went easy on these as I had been messing myself up on the thrusters.

Before this work out I did 35 minutes cardio in the AM and a 1.5 mile walk with my kit on, at a conversational pace.

[Ndog275]

The workout was posted late on militaryathlete.com today. I'll be taking Friday as a "rest day" and doing Friday's workout on Saturday. So long story short, either do this workout today or tomorrow. Post your results.

Ndog

[grj5001]

Ranger Ndog275,

Warm up:

20m Overhead Lunge Lap @ 20kgx1x5
Alligator Pushups x10x5

Training:
Work up to 1RM Bench- 185x2, 225x2, 275x2, 315x1, 365x1, tried for 405 but spotter had to touch the bar.

6rds:
Bench Press- 315x2x6
Rope Pull- Used a tricep rope and did 15 reps of a seated row each round

5rds:
Sandbag Double Eagle- Did not have access to equipment so I did 2 minutes on the bike at the highest resistance level without sitting down.
Pull ups-x7x5
Dips-x10x5

5rds:
30m Farmers walk @ 75lb Dumbbells x1x5
60 Second Ab ridge Complex- Did 10 pushups in between each stage of the bridge
-10 pushups, side bridge, 10 pushups, front bridge, 10 pushups, side bridge
Hip Mobility Drill-x1x5

Surprised myself on how much I could still bench since I haven't been going heavy for about 7 months.

[BadMuther]

Rangers Nate Dogg and Nomad, I wanted to thank you guys for taking the lead on this.

I especially like militaryathelete.com. I have picked and choosed from some of the great nuggets you guys have posted and incorporated them into my workouts.

Someone cleared out a bunch of trees awhile back and I saw an old tractor tire laying out, so I tied some rope to it and drug it home.

After my regular workout, I flipped that tire across the yard. Then taking a tip from Nomad, I took a #8 sledge and preceded to beat the crap out of the tire. It was raining pretty good and started to pour, so I finished up on the trampoline my wife just bought me for my birthday!

Good stuff!

[Ndog275]

Badmuther said trampoline...

Here's my results for Friday (that I did on Saturday) and today (Monday)

20m overhead lunge (3kg)
Alligator push up-10-10-10-10-10.

The warm up was no joke, my freaking heart rate was racing

6 rounds
bench press-30 kg dumbells 2-2-2-2-2-
No rope, so I used the rowing machine maxed out for 1 min x 6

5 rounds
didn't have the equipment for the sandbag double eagle so I did 95 lb squats in a dynamic manner-8-8-8-8
Pull ups 5-8-5-5-3
Dips-5-10-7-4-10

Operational requirements dicated that I cut my work out short that day

Today (Monday)

Warm up 4 rounds
Barbell complex-45 lbs
HAM Hip Mobility Drill

5 Rounds
2 clean squat 65 lbs 2-2-2-2-2
Pull ups-3-4-4-2-2

6 rounds
Romanian Dead lift 65 lbs-5-5-5-5-5
broad jumps-10-10-10-10-10-10
weighted sit ups, 25 lbs-10-10-10-10-10
This set was no joke :o

6 rounds
Kettle bell floor press 7.5 kg dumbells-5-5-5-5-5-5
No rope to climb so I did pull ups-5-5-4-3-2-2
Toes to sky-15-15-15-15-15-15

We're going to stick with militaryathlete.com for a bit. If for some reason I forget to post a workout, you where to look and where to post your results.