My Workout

[chuck976]

Rangers, I was wondering if you all could critique my workout and tell me if there's anything I should be doing differently or that I am doing wrong.

Monday - Legs and Abs
Tuesday - Chest
Wednesday - Run and Abs
Thursday - Back
Friday - Bi's, Tri's, and Shoulders and Abs

I have been doing 4 sets of 8 (mostly for strength) for all of these lifts except for abs. For abs I do crunches, oblique exercises, and sitting trunk twists with a 25 lb. weight.

I run everyday except on the day I do legs. I have been running 3 miles at a 7:40 pace. Once I get down to a 7:00 mile I was going to start uping the distance to eventually hit my goal of 5 miles at a 7:00 pace.

Any comments, good or bad, would be greatly appreciated

- Chuck

[Ranger Bill]

As I recall, you're finishing high school. plan to college and then enlist to become a Ranger. Based on that, your focus on strength training with weights is fine. There is no shortage of experts who argue split, set and rep schemes. Basically, everything works and what will work best for you is a program you enjoy doing. My opinion, and opinions vary, is that you should not run every day or on the days you lift weights. Use every day of the week. Weightlift four or five days and run two or three days. And if you are running at a pace of 7-plus minute miles, I would focus on increasing your speed as a priority over increasing your distance. A good Ranger standard for a two-mile run is 12 minutes. You have plenty of time, so plan on gradual, incremental increases in the poundages you lift and the speed and disctances you run. More is not always better. Avoid injuries.

[panthersix]

Do the PT test for PT.

Walk, jog, run, sprint for 2 to 3 miles in 30 second bursts. Dropped my 2 mile run to 12 minutes at age 42.

Do three sets of push ups and sit ups, minimum of 35 to 50 per set. Do pull ups. As many as you can, hands in, hand out. Just do them.

Alternate running days with pu/su/pull up days.

This is a very easy to remember 30 minute daily work out routine. Kept me at 290 or above PT score in the 17-21 y/o age group until I was 47 and about to retire.

Do this without fail. The other shit can be added when you're feeling froggy. Just don't hurt yourself doing stupid shit like deep knee bends till your ass touches your calves. Don't bounce the barbell off your chest doing presses. Use dumbells if you must lift. Lift for show, run for dough!

[chuck976]

Thanks for the comments Rangers. Are there any supplements that I should consider taking? I have taken protein and creatine in the past, but that's pretty much it.

[Grumble and Grunt]

I would advise you to check out a local Crossfit gym. Read the principles at http://www.crossfit.com" onclick="window.open(this.href);return false;. Don't attempt the complex or olympic lifts without some coaching. Read about the Zone diet or Paleolithic diet. Don't worry about lots of supplements. Protein is fine. A good multi-vitamin with plenty of E in it.

Modern Army Combatives is a mixture of striking: muay thai & boxing with a lot of ground grappling: judo, ju jitsu, BJJ. I would start with ground fighting. Boxing might be good to do concurrently. With the UFC/MMA madness going around you shouldn't have a problem finding a local gym that can give you the fundamentals of fighting at striking or ground range.

I'll never argue with anyone buying guns. I think we all should have lots of 'em. You don't need to go buy them to prepare. If you want to and have a good coach who can keep you from developing bad habits, and it is a personal interest of yours, go right ahead. Go hang around some IPSC, 2 or 3 gun shooters. Find the guys who are legit, not the yahoos. You might find some great teachers. No matter how cool your platform maybe, you have to use what Uncle Sam issues. Right now that is usually an M4 and an M9 Beretta (civ. equiv. is a 92FS). I always allowed my soldiers to use whatever aftermarket lights and optics they wanted within tactical practicality. Anything where you develop the fundamentals CORRECTLY is fine.

[panthersix]

Get a Daisy BB gun with a peep site. Shoot the piss out of it every day! That will get you ready for the range.

[chuck976]

Ranger Grumble and Grunt, thanks for all of the info, I truly appreciate it. I will take all of it into consideration.

Ranger panthersix...I'm an ace with my Daisy!

[panthersix]

Ranger Grumble and Grunt, thanks for all of the info, I truly appreciate it. I will take all of it into consideration.

Ranger panthersix...I'm an ace with my Daisy!

I shot 38 outta 40 when I went through basic and the only prior weapons training I had was my lever action Daisey! I shot the piss outta everything! Little plastic army men, milk jugs, cans, you name it. My favorite pass time was shooting at the waxpaper milk cartons. I'd fill them up with hot water and then shoot down the water level from the top.

Then I found porn and beer....But I still shot 38 out of 40 in Basic to Qualify!

[Grumble and Grunt]

"Then I found porn and beer....But I still shot 38 out of 40 in Basic to Qualify!"


Haha, the downfall of every childhood pass-time a young man has.

Before you post, consider this:

What does my post or comment add to the conversation? Is it a question I need answered?

If it doesn't satisfy any of the above just remain silent, or you will run the risk of earning unwanted attention. This will serve you well in your Army career, especially when you haven't earned your place at the table.

This isn't your place for banter or tom foolery. In'sh'allah it will be.