Intro Paul

[manpooky]

Hello,

My name is Paul, I love my country and would love more than anything to serve, and prove that I am worthy of serving with the best. I am 21 years old, from California and going to be shipping out come October as a 11x with an option 40. I have already found vast amounts of information on this site and thought it was about time I started asking questions of my own. I mainly joined this site because like others,I seek guidance in my pursuit of obtaining the right to be a Ranger. I am a firm believer that luck favors the prepared and I want to be as prepared as I can for what is to come. Thank you for your time.

PFT score is to come for I workout weekdays and rest weekends
I will be doing a diagnostic first thing tomorrow morning.

[Jim]

Welcome, Paul. If you truly want to earn a place in the 75th Ranger Regiment, you came to the right site. We at ArmyRanger.com take a great deal of pride in the young men who pass through here on their life journey. Most of the questions you might have can be addressed by using the search feature, located on the top right of this page. Please read the FAQs, as well as select stickies and threads. Please self-administer a PT test and post your results on this thread within 72 hours. Please tell us more about yourself. Never, never quit!

[CharlieRanger1FFV]

Welcome to the site, manpooky.


RLTW!!!

[manpooky]

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

[Ginger]

Welcome Paul!

PM Inbound.

[Ranger Ron]

Welcome to ArmyRanger.com, Paul. I appreciate your desire to become an Army Ranger. If you will look, listen, and pay attention to details, you can learn a great deal that will help you along your journey to become an Army Ranger. Please read and heed the ROE PM I just sent you.

[Steadfast]

Paul, why don't you copy & paste it to a post - re: your Mon to Fri Schedule in the Army Fitness Forum - There some DEP's like yourself would be glad to respond & give you feedback as would many Rangers.
Please tell us your ship date - I've sent you a PM with further instructions.

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

[manpooky]

Thank you all for the warm welcome I look forward to learning from and with all of you.

Roger Ranger Steadfast. Thank you for the advise.

ship date: October 15 2014

[Steadfast]

Thank you all for the warm welcome I look forward to learning from and with all of you.

Roger Ranger Steadfast. Thank you for the advise.

ship date: October 15 2014

In your sigline:
Write the date as it is written on your contract & include what MOS you will be - see what the other Opt 40 DEP'S have written.

[manpooky]

Roger Ranger Steadfast

[Jim]

Roger Ranger Steadfast

Still not identical. Attention to detail is important.