Vitamin C's "I'm going military" training log

[Vitamin C]

Thank you for taking interest in my training log!

Mission: To utilize a variety of push up, pull up, sit-up/crunch exercises, as well as extensive cardiovascular training to prepare myself for the physical rigors of basic training and beyond (special ops).

Approach: My routine will be somewhat unstable and will not follow a linear path.

Long-term Goals (# reps per 2 minute time span): 100-120 pushups, 100-120 situps, 20-30 pullups, and 8:00 - 9:00 1.5 mile run!!!

# Calories: 3000 (+) for a typical day (I will let you know what it is exactly).

Any comments appreciated! This thread will be updated daily to the best of my ability near the end of each day!

Are you ready?!? Then let's kick some ASS!!! OOYAH!!!

[Vitamin C]

Giant Set (followed by 1 minute rest):
Pull ups (regular): 6x6
Push ups (regular): 6x25
Dips (regular): 6x15
Crunches: 6x30

Post-workout Run (I will keep runs on separate days for the most part):
5 miles (treadmill): 4 miles @ 6:57 pace, 1 mile @ 5:57 pace

2500 calories

**Keep in mind ALL workouts are preceded by 10-15 minutes of stretching!

[Vitamin C]

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile @ 5:57 pace.

3100 calories

[Vitamin C]

Pull ups (30s rest between sets, done for 2 cycles): Click here for exercise pics/description
Regular: 7
Reverse: 7
Close-grip: 7
Wide-grip: 7
Mountain climbers: 6, 5 (these are fukkin hard!!)

Push ups (immediately following pull ups, 15s rest between sets):
Regular: 15
Triceps: 10
Wide: 15

(after push ups and pull ups do dips, then do ab sets)

Dips (regular width): 2x20 (30s rest between sets)

ABS giant set (no rest between sets, 2 minutes rest after giant set, do cycle twice):
Regular sit ups: 20
4-way crunches (regular, left, right, hanging leg raises): 20 per "side"
Flutter kicks: 30 (4 count)
Crunches (legs straight): 30

I'm almost ashamed to admit that the pull ups and sit ups were quite humbling. I'm used to working in the 6-12 range w/ plenty of rest. This program is really kicking my ass. I love it!!!!!

c. 3000 calories

[Vitamin C]

5 mile run (treadmill): 2.5 miles @ 6:57 pace, 1.5 miles @ 6:27 pace, and 1 mile @ 5:57 pace (continuous).

This run felt pretty easy, even the last mile was not too bad.

c. 3000 calories

[Vitamin C]

Click here for pics/description of most of the exercises listed.

Pull ups (30s rest between sets, done for 2 cycles):
Regular: 7
Reverse: 7
Close-grip: 7,5
Wide-grip: 7,6
Mountain climbers: 6

Push ups (immediately following pull ups, 15s rest between sets):
Regular: 15
Triceps: 10
Wide: 15

(no rest, as usual, before hitting abs)

ABS (dips included) giant set (no rest between sets, 1 minutes rest after giant set, do cycle twice):
Regular sit ups: 20
4-way crunches (regular, left, right, hanging leg raises): 20 per "side"
Flutter kicks: 30 (4 count)
Dips (regular width): 20
Crunches: 30

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile @ 5:57 pace.

Felt alert this morning and ready to workout. For some reason I had more difficulty (on the second cycle) with the close-grip pull ups than I had last time. I think that this time I might have used a better form and tired more quickly because of it. Running after my workout was not very fun (especially the last mile!!) but I am glad I accomplished it as planned

c. 3100-3200 calories

[Vitamin C]

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile @ 6:00 pace.

I meant to get up earlier, but my alarm is on my phone and my phone battery died so I sort of spoiled myself :P and slept in a little. Once again, this run felt pretty easy which is good because it lets me know that I need to step it up in a little while. I figured a couple more weeks and I'll be ready to add to it in either length or intensity.

3100 (+) calories

[Vitamin C]

25 minutes continuous lap swim using sidestroke and freestyle.

c. 3000 calories

[Vitamin C]

Tri Set: (do this 10 times in total)
1. Push ups: 20
2. Sit ups: 20
3. Pull ups (pyramid): 2,4,6,8,10,10,8,6,4,2

(1 minute rest after each tri set)

Dips: 20,15,15,15 (1 minute rest between sets)

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile @ 5:57 pace

Upper body PT felt pretty smooth and controlled. I've noticed my endurance has elevated as well.

[Furple]

http://www.navyseals.com/community/n...rkout_main.cfm

[Vitamin C]

http://www.navyseals.com/community/n...rkout_main.cfm

Yeah, I saw that one a little bit before I bought a training book. I like that program's simplicity and it's where I got the inspiration for my runs and swims scheduling, and I'm still using it as a general guideline.

[Furple]

Yeah, I saw that one a little bit before I bought a training book. I like that program's simplicity and it's where I got the inspiration for my runs and swims scheduling, and I'm still using it as a general guideline.

Yea I figured you saw it. If I were you I would make it my goal to be able to complete the final weeks workoouts on that routine for 2 or 3 consecutive weeks. That way you will be ready for anything they throw at you.

[Vitamin C]

Yea I figured you saw it. If I were you I would make it my goal to be able to complete the final weeks workoouts on that routine for 2 or 3 consecutive weeks. That way you will be ready for anything they throw at you.

That's actually a pretty good idea. Good call

[Vitamin C]

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile at 5:57 pace.

25 minute continuous lap swim using sidestroke, breaststroke, and freestyle.

Pretty routine. Next week I'm gonna change things up a bit on the running. I might add to swimming but for now it feels okay and I'm still getting used to it being part of my routine. Overall I feel really good and have plenty of energy.

c. 3200 calories

[Vitamin C]

Tri Set: (do this 10 times in total)
1. Push ups: 20
2. Sit ups: 20
3. Pull ups (pyramid): 2,4,6,8,10,10,8,6,4,2

(1 minute rest after each tri set)

Dips: 20,15,15,15 (1 minute rest between sets)

25 minutes continuous lap swim using sidestroke and freestyle.

Kinda tired for the morning PT, which is what happens when you get < 5 hrs. of sleep. The swim was nice and I definitely felt like I could have gone longer.

c. 3000 calories

[Vitamin C]

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile at 5:57 pace.

Another fun run! Breathing felt nice and controlled, even for the last mile. Tried to get some swimming in, but the gym was closed due to inclement weather.....for an indoor pool. No joke. Oh well, I'll get to it before the week is done.

c. 3100 calories

[Vitamin C]

Tri Set: (do this 10 times in total)
1. Push ups: 20
2. Sit ups: 20
3. Pull ups (pyramid): 2,4,6,8,10,10,8,6,4,2

(1 minute rest after each tri set)

Dips: 20,15,15,20 (1 minute rest between sets)

5 mile run (treadmill): 4 miles @ 6:57 pace, 1 mile at 5:57 pace.

Felt stronger for everything, especially dips for some reason. The run was about as usual.

c. 3200 calories

[Vitamin C]

5 mile run (treadmill): 4 miles @ 6:58 pace, 1 mile @ 6:00 pace

25 minute continuous freestyle lap swim.

For some reason the cardio was extremely easy this morning. I'd like to note at this point that the swims are non stop, back and forth, 50m laps in case you could not already guess. I don't know what the total distance covered is, but it seems like a lot. I'll count when I swim again on Sunday. Other than that, feeling really good about the program and look to making even more improvements!

c. 3200 calories

[Vitamin C]

25 minute continuous freestyle lap swim.

Easiest swim yet. So far I've been able to go all out on the swims without getting very tired. I'm going to bump up the swim time next week. I can't believe I've already been doing this program for two weeks straight.... definitely does not feel like it. That's a good sign.

c. 3100 calories

[Vitamin C]

No running this week in order to prevent injuries.

Pull ups: (30s rest after each set)
Regular grip: 2,4,6,8
Close grip: 2,4,6,8
Reverse grip: 2,4,6,8
Wide grip: 2,4,6,7
Mountain Climbers: 2,4,6,8

(the following are done right after pullups until pullups are done, then they are supersetted w/ 30s rest after superset)
Push ups: 5,10,15,20,25,25,20,15,10,5

Sit ups: 10,20,30,40,50,50,40,30,20,10

45 minutes on elliptical: level 15 incline, level 17 resistance

Everything felt really good this morning. I felt that I was taking it a little too easy on some of the early sets due to the low number of reps.

c. 3200 calories

[Vitamin C]

No running this week in order to prevent injuries.

45 minutes on elliptical: level 15 incline, level 17 resistance

30 minute continuous freestyle lap swim.

Elliptical was a joke, plain and simple, though I admit it's a nice break from running. The swim time has been bumped up to 30 minutes. The increased time has not negatively affected my performance even slightly. On the contrary, the swimming seems to go by very quickly. I'll keep it at 30 minutes for a few weeks before adding more time. All in all, I feel awesome! This routine is a lot of work but it feels really good to complete it!

c. 3200 calories

[21Bravo]

Which of the Armed Forces are you joining? Based on your goals and workout routine I'd guess Navy but I still feel like asking. Whichever you choose, I wish you good luck. I'm currently in the Army and I'd have to say that what you are doing right now will really help prepare you for what you are about to face. One thing that I would suggest is to get used to running in boots. You will be wearing them pretty much all the time except for during PT so getting used to that extra weight now will certainly help. If you are going into the Navy and choose to do the SEAL Challenge, I do believe you have to do the run portion of your PT test wearing boots. You might also want to start including some impromptu smoke sessions every once in awhile.

[Vitamin C]

No running this week in order to prevent injuries.

Pull ups: (30s rest after each set)
Regular grip: 2,4,6,8
Close grip: 2,4,6,8
Reverse grip: 2,4,6,8
Wide grip: 2,4,6,7
Mountain Climbers: 2,4,6,7

(the following are done right after pullups until pullups are done, then they are supersetted w/ 30s rest after superset)
Push ups: 5,10,15,20,25,25,20,15,10,5

Sit ups: 10,20,30,40,50,50,40,30,20,10

30 minutes continuous freestyle lap swim.

Did not get much sleep, so I was tired working out. Oh well, I got the job done though.

c. 3200 calories

[Vitamin C]

Which of the Armed Forces are you joining? Based on your goals and workout routine I'd guess Navy but I still feel like asking. Whichever you choose, I wish you good luck. I'm currently in the Army and I'd have to say that what you are doing right now will really help prepare you for what you are about to face. One thing that I would suggest is to get used to running in boots. You will be wearing them pretty much all the time except for during PT so getting used to that extra weight now will certainly help. If you are going into the Navy and choose to do the SEAL Challenge, I do believe you have to do the run portion of your PT test wearing boots. You might also want to start including some impromptu smoke sessions every once in awhile.

Yeah, I'm joining the Navy, and I appreciate your advice. I'll be getting some Bates waterproof ultralights (or maybe just lights) pretty soon, but right now I'm broke

I'm pretty sure that for the BUD/S PFT you run in running shoes, but when I actually get into the program I'll be running in boots so I might as well start running in them now to get used to them.

Impromptu smoke sessions?

[21Bravo]

Smoke sessions are pretty much unorganized PT that can last hours on end. It is usually a form of punishment, but early on it is also to get you in shape. For us it was a combination of front, back, go, mountain climbers, side straddle hops, military press, overhead claps...pretty much a combination of any bodyweight exercise you can think of in random order, and done for as long as the drill sergeant feels like looking at you for.

[Vitamin C]

No running this week in order to prevent injuries.

45 minutes on elliptical: level 20 incline, level 17 resistance

30 minutes continuous freestyle lap swim.

Nothing unusual. Had plenty of energy to accomplish both of these as well as go to class and work.

c. 3300 calories

[Vitamin C]

Smoke sessions are pretty much unorganized PT that can last hours on end. It is usually a form of punishment, but early on it is also to get you in shape. For us it was a combination of front, back, go, mountain climbers, side straddle hops, military press, overhead claps...pretty much a combination of any bodyweight exercise you can think of in random order, and done for as long as the drill sergeant feels like looking at you for.

lol

sounds like a blast......

I'll have to do that some time, just to see what it's like, and to get a feel for what I've got coming.

[Vitamin C]

No running this week in order to prevent injuries.

Pull ups: (30s rest after each set)
Regular grip: 2,4,6,8
Close grip: 2,4,6,8
Reverse grip: 2,4,6,8
Wide grip: 2,4,6,8
Mountain Climbers: 2,4,6,8

(superset, followed by 30s rest):
Push ups: 5,10,15,20,25,25,20,15,10,5
Sit ups: 10,20,30,40,50,50,40,30,20,10

45 minutes on elliptical: level 20 incline, level 18 resistance

I decided to finish all the pull ups in order before moving onto the push ups and sit ups. I feel that this helped, since I was able to get all the required pull ups done. I still feel the push up part is a little too easy. I noticed that my motivation has gone down a little bit this week, but I'm still sticking with it.

c. 3200 calories

[Vitamin C]

No running this week in order to prevent injuries.

45 minutes on elliptical: level 20 incline, level 18 resistance

30 minutes continuous freestyle lap swim.

Last day of not having running as my cardio session. I'm working on improving my swimming technique as well as adding to the total duration.

c. 3200 calories

[Vitamin C]

3 weeks!

Well, it's officially been three weeks on this program and I have to say that I feel satisfied with the overall routine. I have yet to max out on my push ups, sit ups, and pull ups, but when I do I will post the results. It's not going to get any easier, but as long as I stay on track I'll continuously improve.

and one more thing....

Happy Easter!


c. 2800 calories