PT Eval

[opera10r]

I am 34, 5'6" 196lbs, 16-17% body fat (damn love handles). I scored a 280 on my last PT Test (given by recruiter prior to OCS Board) 75 pu, 76 su, 15:29 2-mile. I have done P90X for over a year now, and as a result have lost more than 100lbs. (I was a real fat ass.) Since my last pt test (November 09) I have been doing the BUDS running program (currently at 14 miles a week moving to 30 by the end of the cycle), lifting weights four days a week, and still doing the cardio and stretching portions of P90X six days a week.

Running M, T, Th, F (soon Sat)
Gym M, T, Th, F
P90X M thru S (cardio, yoga and stretch)

Still wanting to lose belly fat (waist at 34-35, want to be 32) I generally have a protien shake (2 banannas, 5-8 frozen strawberries, 5-8 frozen cherries, 1 cup non-fat yogurt, ice, and two scoopd of protien powder) for breakfast, fish and a veggie for lunch, and a small meal for dinner, and every now and again a bowl of cheerios, dry, as a snack at night. I am trying to cut calories, and as I have read on other posts, would love to double up on shakes throughout the day, but the calories are too much. Any critiques, or advice would be great.

[opera10r]

In case it matters, here is an expanded version of my workout week. I do like the Idea of the ruckmarck, Ill add one in on Saturdays, any suggestion on poundage, OR which boots I should use (or running shoes). If there is anything anyone can suggest differently, I am happy to give it a go. I have read everything I can about fitness, bodybuilding, running.....etc, this is the best I couls come up with on my own, I am by no means professing to be an expert. I just want to show up at OCS and max the PT test, so I can branch IN, and voulenteer for RS, and learn to become the best officer I can be. I do believe that there are some Rangers out there who can assess what it is that i am trying to do, and perhaps know a better way, have done it a better way, or can just say "keep moving forward, you're on track". I here to learn from you.



Gym Schedule: 4 Sets, 10, 8, 6, 4 Reps, each exercise ends with failure .

Example: Incline Press 90lbs x 10 reps, 140lbs x 8 reps, 190lbs x 6 reps, 240lbs x 4 reps

Mon & Thurs: Chest & Back
Incline Press 90 - 240lbs
Flat Bench Press 90 - 170lbs
Flat Bench Flys 25 - 40ld DB
Decline Press 70 - 140lbs
Cross Bench Pullovers 25 - 55lb DB
Cable Crossovers 100 - 130

Upright rows (Machine) 80-140lbs
DB Bent Rows 25-40lb DB
Wide Grip Pulldown 150-180lbs
T-Bar Rows - 65-100lbs
Seated Pully Rows - 130-160lbs
One Arm Bent Rows - 35-50lb DB
Extenstion with Body weight 40 reps

Tues & Fri: Shoulders and Arms
DB Shrugs 65-80lb DB
Rear Delt laterals 10-20lb DB
Standing Side Laterals 10-20lb DB
Machine Press 130-160lbs
Front Delt Raise 15-30lb DB
Arnold Press 20-35lb DB

Then Superset the following Tri and Bi exercises

Heavy BB Curls 20-40lbs + Olympic Bar
Tri Machine Press 100-130

DB Alt Curls 25-40lb DB
Cable Pressdown 110-125lbs

Close Grip Preacher Curls 45-60lbs + Bar
Kickbacks 15-30lb DB

Concentration Curls 15-35lb DB
Rope Pulldown 100-115lbs

Hammer Curls 20-35lb DB
Vbar Pulldown 105-120lbs

Arms Out Curls 30 to 5lb DB Strip to failure each weight
Overhead Extension 25-5lb DB Strip to failure each weight.

The Run Schedule is M-3, T-4, Th-5, F-2, this week and next, then moves to M-3, T-5, Th-4, F-5, Sat-2. It continues eventually ending up in ten weeks at M-6, T-6, Th-6, F-6, Sat-6.

On Mon and Thurs I do P90X YogaX, Tues and Fri Plyometrics, and Wed and Sat KenpoX. This is my week in its most detailed.

[shootingman99]

In case it matters, here is an expanded version of my workout week. I do like the Idea of the ruckmarck, Ill add one in on Saturdays, any suggestion on poundage, OR which boots I should use (or running shoes). If there is anything anyone can suggest differently, I am happy to give it a go. I have read everything I can about fitness, bodybuilding, running.....etc, this is the best I couls come up with on my own, I am by no means professing to be an expert. I just want to show up at OCS and max the PT test, so I can branch IN, and voulenteer for RS, and learn to become the best officer I can be. I do believe that there are some Rangers out there who can assess what it is that i am trying to do, and perhaps know a better way, have done it a better way, or can just say "keep moving forward, you're on track". I here to learn from you.



Gym Schedule: 4 Sets, 10, 8, 6, 4 Reps, each exercise ends with failure .

Example: Incline Press 90lbs x 10 reps, 140lbs x 8 reps, 190lbs x 6 reps, 240lbs x 4 reps

Mon & Thurs: Chest & Back
Incline Press 90 - 240lbs
Flat Bench Press 90 - 170lbs
Flat Bench Flys 25 - 40ld DB
Decline Press 70 - 140lbs
Cross Bench Pullovers 25 - 55lb DB
Cable Crossovers 100 - 130

Upright rows (Machine) 80-140lbs
DB Bent Rows 25-40lb DB
Wide Grip Pulldown 150-180lbs
T-Bar Rows - 65-100lbs
Seated Pully Rows - 130-160lbs
One Arm Bent Rows - 35-50lb DB
Extenstion with Body weight 40 reps

Tues & Fri: Shoulders and Arms
DB Shrugs 65-80lb DB
Rear Delt laterals 10-20lb DB
Standing Side Laterals 10-20lb DB
Machine Press 130-160lbs
Front Delt Raise 15-30lb DB
Arnold Press 20-35lb DB

Then Superset the following Tri and Bi exercises

Heavy BB Curls 20-40lbs + Olympic Bar
Tri Machine Press 100-130

DB Alt Curls 25-40lb DB
Cable Pressdown 110-125lbs

Close Grip Preacher Curls 45-60lbs + Bar
Kickbacks 15-30lb DB

Concentration Curls 15-35lb DB
Rope Pulldown 100-115lbs

Hammer Curls 20-35lb DB
Vbar Pulldown 105-120lbs

Arms Out Curls 30 to 5lb DB Strip to failure each weight
Overhead Extension 25-5lb DB Strip to failure each weight.

The Run Schedule is M-3, T-4, Th-5, F-2, this week and next, then moves to M-3, T-5, Th-4, F-5, Sat-2. It continues eventually ending up in ten weeks at M-6, T-6, Th-6, F-6, Sat-6.

On Mon and Thurs I do P90X YogaX, Tues and Fri Plyometrics, and Wed and Sat KenpoX. This is my week in its most detailed.

I would like to suggest that at least for the weightlifting part you should drop all that bodybuilding stuff and focus on solid functional lifts. You are not working legs at all. You should focus on the core lifts of deadlift, squat, bench press, military press, and rows. All that other stuff won't help your pt scores much at all or help you get bigger.

[Ranger Bill]

Gypsy. Your lifts do not include a compound "pull" such as weighted pull-ups or bent over rows. Just a thought.