RH1N0's training log for the army

[RH1N0BRAH]

Been thinking about making this for a while and had been needing something to fill my 5000th post with so thought why not.
Seems like I've got about a year before I'll even get to head off to training so if all goes to plan I'll be nice and fit by then.
The way I'm training atm would probably be best described as crossfit but with no concern about doing it as fast as possible.

Basically the program I'm doing is the pre-commando program for the Aus army, which took me less than 10 minutes to find online to spite the recruiter telling me 'programs like that aren't made available to the public' (lol).
Right now I'm a bit snowed in with exam time for uni so the next 3 weeks might be a bit relaxed but this is essentially what I'm doing.

Monday:
weights program 1
DUMBELL BENCH PRESS
Plus
4 OVERGRASP HEAVES
REPS 30 15 8 4 4
REST TWO MINUTES
PULLDOWN TO CHEST(wide grip)
plus
10 PUSH UPS 30 15 8 4 4
REST TWO MINUTES

etc etc through incline bench, rows and some other ones with their own supersets. pretty fun stuff.

Tuesday:
3.5km run

Wednesday:
Rest, gonna turn this into a swim day once uni's over

Thursday:
11km run + pull ups and push up program at midway point

Friday:
Weights 2
legs version of the upperbody 1, this ones not so fun, 30 rep squats supersetted with lunges and 30 seconds rest soon wears thin.
WEIGHTED SQUATS
PLUS
10 WEIGHTED LUNGES 30 15 8 4 4
BARBELL SHOULDER PRESS
Plus
8 CLEANS
(same wgt that you press) 30 15 8 4 4
etc etc
each weight programs about 6 excercises each with a superset. i can post the whole programs if anybodies interested.

Anyways, enjoy guys. also not really interested in hearing anything about how i wont make it in or anything like that... constructive criticism is very welcome but any e thugging wont even get a reply so dont bother.

[RH1N0BRAH]

Decided to do my 11km run this morning, 65 mins including the time it took for me to take a sh\t along the way. thankfully theres a couple of toilets along the path otherwise a very awkward situation could have presented its self considering the track is one of the busiest bike / running tracks in the city - especially in the morning.

[RH1N0BRAH]

Did legs + shoulders tonight, took it fairly easy due to the fact last time I did the full workout i couldn't walk for about 9 days (had to use my arms to lift myself up when i was sitting down lolz)
anyways
30 reps of 60kg (135pounds) + 10 10kg dumbell lunges (22.5 pounds each hand)
rest 30 seconds
15 reps 65 + 10 lunges
8 reps 70 + 10 lunges
4 of 72.5 +10 lunges
4 of 72.5 +10 lunges

then for shoulders, kept the weight the same for all the shoulder ones tonight, there was no barbells free and i cbf'd going and grabbing a new weighted barbell each time.
30 reps of 30kg bbell press + 8 cleans same weight
15 reps + 8 cleans
8 + cleans
4+8
4+8 etc

then upright rows and later raises following the same pattern except 10 lateral raises

was walking like a pimp due to the lower back pump from the squats lol. if done completely this is one of the most intense workouts ive ever done, definitely most intense for weights.

also i invented something called the pull up game, its basically doing a ladder with a count to 10 between each set
do a pull up, count to 10, do 2 count to 10 etc... got to level 6 tonight (21 total in about a minute). pretty happy with that. aiming to get to level 8 in a couple of months