cobraman's journal

[cobraman1994]

starts tommorrow 3/22/04
ends in 16 weeks

weight: 238
height: 6'1


workout MWF
M/W 8:00am F 4:45am
BUDS warning order week 1/16
2 mile run
4x15 push ups
4x20 sit ups
3x3 pull ups
swim 15 minutes straight
M/W/F afternoon gym:
flat bench -5x8
incline dumbell press -5x8
fly machine -5x8
shoulder shrugs -5x8
standing military press -5x8
dumbell hammer curls -5x8
standing concentration curls -5x8
preacher curl machine (bicep) -5x8
preacher curl machine (tricep) -5x8
machine pull down -5x8
wrist curls -5x8
bar dips -5x failure


Tue/Thu
back squats -5x10
leg press -5x10
reverse leg curls -5x10
weighted base jumps - jump untill failure

i will add to this journal every evening and weigh myself every friday afternoon

David

[Heisman]

Are you in BUDS?

[cobraman1994]

no, but i am joining the marines in a few months. the warning order is good gradual fitness plan though.

[OUMoneyMan]

That workout with 60 sets will keep you in the gym an awfully long time. Seems like overkill to me.

[Heisman]

Originally posted by OUMoneyMan
That workout with 60 sets will keep you in the gym an awfully long time. Seems like overkill to me.

He's going to the marines. He needs to stress his endurance limits as much as he can.

[cobraman1994]

well, the first days went great. excpet for the fact i forgot all the info i wrote down at the gym. so ill add tommorrow as my first day.
and its not that much time in the gym. mabey an hour and a half. thats not bad at all

[AmitTLP]

Keep posting your results and I'll keep giving you feedback. I'm not trying to be a smartass or anything, but aren't there really specific measurements for joining the marines? I thought you had to have under a 30" waist or something like that. Do you have any goals? You have to pass a physical when you join the marines, don't you?

[Heisman]

How can you forget? Writing down what you do is the easiest part of working out.

Cobraman can answer this better than I can, but I don't believe that you have to meet certain size requirments, although I think that if your bodyfat % is higher then you have to have better physical numbers. I think that you just have to pass the physical tests.

[cobraman1994]

the army has the body fat percentage. the marines has a certain weight to height chart
i am 6'1, so i need to be at 217. my goal is to be at 200lbs by this summer. and since i lost 12lbs in 2 weeks i think its attainable. my actual goal is a prefect PFT. wich is 20+ pullups, 80+ cunches in 2 minutes, and a 3 mile time of 18 minutes. so thats where the buds warning order comes in.
week 16 (the last week of it) goes like this:


20x20 pushups
20x25 situps
5x12 pullups
20x15 dips
6 miles a day monday through friday
swim 75 minutes straight

[cobraman1994]

oh, and after boot ill probably be in the 180 range. thats because of the amount of physical activity, food, and just staying active all day.

[Heisman]

Cool. I would pass the crunches part, come real close with the pull ups, and get destroyed in the 3 mile run. Will you be able to post on here during boot camp?

[cobraman1994]

no, i cant even make phone calls. they tell me i can write home, but i think that BS too. i think all the "they cant touch you" "they wont swear" "they are there for your emotions" crap is stupid. i hope its all BS and i get my ass kicked when im there. i mean come on, its the MARINES. they arent pussies

[Heisman]

Are you going to have a hell week? If you do, I want full details when you are able to post. It should be interesting.

[cobraman1994]

well, they have this thing called the crucible. its 3 days straight instead of 5. but its not the hardest thing though, if you make it there that means your almost done. i think the first few weeks are the hardest when they are breaking the recruits. sounds fun

[cobraman1994]

today went great, excpet for when i ate **** running. haha, oh well. chicks dig scars right?
anyways...
flat bench 135-205-265-205-135
incline dumbell press 50-55-60-55-50
fly machine 145-155-165-155-145
shoulder shrugs 135-225-315-225-135
standing military press 95-135-145-135-90
dumbell hammer curls 35-40-50-40-35
standing concentration curls
preacher curl machine (bicep) 75lbs
preacher curl machine (tricep) 210 lbs
machine pull down 60-80-90-80-60
wrist curls 150 lbs
bar dips couldnt get passed 25

the warning order went great again today. i need a stop watch to time myself on the 2 mile run though.

i hope to be repping 300+ in bench soon enough.
i also have 2 bottles of 1AD sitting here staring at me. should i start a cycle? my goal is to be at 200 lbs +/- a few by june/july

David

[stangman1986]

this is cobraman1994, i got banned along with a lot of others i guess. if a mod would like to give me my name back it would be cool, if not oh well.
ill post on this for my legs tommrrow if i can walk.

David

[Heisman]

Nice workout. You have solid numbers across the board.

[cobraman1994]

ok, now my computer is up again, i will add to this every day again. unless it crashes and wont work for another week again
but the good news is my program is going great. the BUD's warning order is moving along nicley, and i even feel better then i did before i started.
heres my stats of friday (ill post again tonight for todays routine)

friday:
flat bench 185-235-275-235-185
incline dumbell press 50-60-70-60-50
fly machine 175-185-205-185-175
shoulder shrugs 235-285-325-285-235
standing military press 95-135-175-135-90
dumbell hammer curls 45-50-55-50-45
standing cable concentration curls 135-140-150-140-135 (cant go higher)
preacher curl machine (bicep) 100bs
preacher curl machine (tricep) 245 lbs
machine pull down 60-80-110-80-60
wrist curls 150 lbs
bar dips 27 was the most


weight on friday afternoon: 235
strict diet of high proein, 5 fruit servings, and 1 gallon+ of water a day started today