Little bit of everything today.

Gym day.

Did:
3 sets of 5 rep 135lb bench presses
3 sets of 5 rep 35lb tricep extensions
3 sets of 5 rep 65lb bicep curls
2 sets of 3 rep dips
1 set of 50 rep 45lb forearm curls (I used to be able to roll a bench bar 100 times, I guess not )
1 mile Strength and Endurance run, finishing every 400m with a max set of pullups (by this point 2 or 1 each time), 20 crunches, and 10 pushups.


Tomorrow is a CFT. I'll post my results but I went a bit whole hog today, chances are I'll be so sore I won't be able to score as well as I'd like to. But honestly thats somewhat of a good sign right?


EDIT: Weight at 214 this time around on a different scale.

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

CFT Results:

Movement to Contact (800m "Boots and Utes" run): 3:00 (Not a good time as they didn't tell us where we were doing this and I rolled up late, started late and still whooped some guys)

Ammo Can Lift: 52

Maneuver under Fire: 3:00

Pretty good considering I aced myself at the gym yesterday.

Will post some more info later to clarify for ya'll.

I think I'll take it easy this weekend and run a couple miles on saturday.

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

Good shit, man.
Seems like you're in good shape, just PFT doesn't really show it.
It seems like all you really need to work on are pullups if you want to ace the PFT.
On the road to 300....

Semper Fi,
Collin "Ripper714"

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Yeah I figure I'll spend a lot of time doing upper body when we get gym days. The Ops junkies seem to think that I'm only a few pounds away from getting outta this BCP crap but I'm going to see if I can keep going out with the Mando guys. The Sgts are kinda arses about it, because I'd come into work an hour and a half late which is bull anyways, I spend that hour and a half doing nothing, PT would be something very productive. We don't get time in the Wing to do it and then they punish us for falling out of standards. Even our Gunny hates that crap, but with our unit missions, theres nothing you can really do to cut that down any.

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

Today was our SemperFit day so it was up a bit early. Hit the track for a class on nutrition, and then a nice workout the trainer developed. Essentially an S&E run at every 1/8 of a mile you stopped and did a workout:

Being a Marine and not super overweight or an older type, i got to work it to the max.

1/8 mile: 20 push-ups
1/4 mile: 20 dips
3/8 mile: 20 Jump Lunges (also you can do normal lunges)
1/2 mile: 30 Side straddle hops (jumping jacks)
5/8 mile: 20 Jump Squats (also you can do normal squats)
3/4 mile: 10 Normal Crunches, and then 10 Supine Bicycles, 2 sets, no rest between sets
Sprint to end that lap.

Our wonderful S-3 Training/Ops guys decided we should all do it again, so I repeated and managed to get about half the numbers on everything, and then cranked out 3 pullups afterwards when I was all tired and stuff.

Officially weighed in today, got 215lbs and 22% bodyfat by the tape method. I'm going steady from the looks of it.

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

Had a chance to hear THE MAN speak today...Mr. Tony Horton, creator of the P90X workout...what a great guy!!
In the next few weeks I'll be a coach for Beachbody...the company that puts out his programs...so if anyone needs supplements, look me up.



Derek

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Cpl D. Smith CMD
A04/TQ1.0.62147E1


RIP Pvt. Chris Chulamanis A14/TQ4.0.66993E7 You are missed.

Yay. Officially weighed in at 212 today. 25% by tape though... most likely because I was wearing my Cammies. My Ninja Grey Belt probably was pushing my hips into my waist. But no matter. 10 lbs to go and I've only been at this for two weeks. After that its another 20!

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

Tip for the day...ALWAYS eat something small before a workout...banana's are probably the best.


Derek

_________________
Cpl D. Smith CMD
A04/TQ1.0.62147E1


RIP Pvt. Chris Chulamanis A14/TQ4.0.66993E7 You are missed.

You pass out or something?


Kevin

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I told you I'd shoot, but you didn't believe me! WHY DIDN'T YOU BELIEVE ME!?!

No..I drank my Creatine, BCAA's, and Arginine before and after working out this morning without anything on my stomach...I got REALLY nauseated...lasted for awhile until I started moving real good at work:(

Won't make that mistake again..


Derek

_________________
Cpl D. Smith CMD
A04/TQ1.0.62147E1


RIP Pvt. Chris Chulamanis A14/TQ4.0.66993E7 You are missed.

how are you doin on your weight d ? and kev hows the shoulder ? me i am stuck at 185 running 3 niles a day 4 days a week , stil need work on the diet

_________________
"I am the ULTIMATE BADASS , state of the badass art"
Alpha squad. Burton's Bandits

I've been pretty quiet about it because the last two months have been an emotional roller coaster for me.

When I first started physiotherapy I couldn't raise my left hand much higher than my shoulder. Now I have progressed to having pretty much all my range of motion back. I can raise my hand just as high as my good hand.

Strength- starting out all I was allowed to use was an elastic therapy band. I progressed from a yellow band (the easiest) to a red band, to green band and a blue band. After the blue band, I was allowed to use a 3 pound dumbbell to do arm raises to the front and side no higher than shoulder height. Just over the last two weeks I have moved up to a 5 pound dumbbell.

To put this into perspective- when I would do the same arm raise exercises at the gym I would use a 25lb to 30lb dumbbell.

I am still not allowed to try and press or lift any amount of weight over shoulder height.

For my chest (when I was permitted to) I started out doing push ups against the wall. Again in the last two weeks I have moved up to doing push up on my knees. 3 sets of 15 reps. Last week I tried doing 20 reps but found that by the end of the week my shoulder hurt more than it should. Next week I'm dialing it back to 15 reps.

Back exercises- I've been doing seated rowing with pulleys- 15lbs each hand.

In the gym I used to do 165lbs for seated rows.

Needless to say I have a long road of recovery ahead of me. Frankly I used to be a little powerhouse in the gym- but I think those days might be over now. However I don't like using words like "never"... so I won't.

Worst part is that without training regularly in the gym, not lifting heavy boxes and running around at work, and letting my diet slide a bit, it has not been good to my waistline. And of course with no gym, my muscles have deflated. Especially my arms.

Really pisses me off!

I still have 5 more weeks of therapy to go which will be about the beginning of August. If I am cleared to do whatever I want without any fear of re-injuring myself I'll be back in the gym like a demon!

Dom said something to me that has kept me in check: I should be thankful I still have an arm to work with regardless of my condition- as opposed to someone who has lost their arm entirely from an accident.

I am thankful.

Kevin

_________________
I told you I'd shoot, but you didn't believe me! WHY DIDN'T YOU BELIEVE ME!?!

well its good to hear ,that you are dealing with it and not trying to over do it , someone with your phisique might be tempted to push it . glad to hear you are taking a commen sense aproach .

_________________
"I am the ULTIMATE BADASS , state of the badass art"
Alpha squad. Burton's Bandits

Whatever you're able to do I'm sure you're doing. You'll always be a powerhouse in my book man. And no matter how big those pythons are you're not skipping out on our traditional first handshake

_________________

http://www.tentaclechris.com

Don't worry, I'm sure you'll gain it all back pretty fast. You didn't lift for years, but made it back and then some!


So been getting a little lax on the exercising lately. It's been hard because I've been out of town for the past few weeks and finding motivation is somewhat hard as well as lacking in equipment. I'll be doing a PFT with my squad this week and we'll see how that goes.

Also, as promised, here are the PT Plans that we put together for practice. Please pardon the lack of consistency in the plans, as this was a first attempt.

Collin "Ripper714"

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ive had two real good workout weeks < and two weeks of tough work days , 182 this morning >>

_________________
"I am the ULTIMATE BADASS , state of the badass art"
Alpha squad. Burton's Bandits

About time I started posting in this thread again!


So about three weeks ago I was cleared to start going to the gym again. I've been to the gym four times now over the last two weeks.

The first day was so emotionally devastating I nearly considered not coming back ever again- my strength was worse than before I ever picked up a weight in the gym 20 years ago. I expected my strength to be bad- but not this bad.

I was able to do bench presses up to 75lbs. Add a 2 in front of that for what I used to do before getting injured.

It was beyond embarrassing- there were elderly women working out beside me using heavier weights.

I also managed to find that spare tire I lost two years ago.

This really messed with my head- I put a lot of my self-worth on how good of shape I'm in. That might on some level be wrong to do, but the way I brought up my self esteem (from being very low as a teenager) was by working out, being in shape, and being able to perform feats of strength in the gym.

So I was really down- both physically and mentally.

But- I didn't give up! On my second trip to the gym my strength was up slightly- 95lbs for bench press. With my fourth time (today) I'm now up to 125lbs for 10 reps.

So when I posted the Six Million Dollar Man link in my "Shoulder" thread a week ago- I was kinda trying to say that I was coming back... Better... Stronger... Faster!

I am still not allowed to press or lift anything above shoulder height- so my workout has been modified for chest, back and arms. I do all my shoulder exercises at the clinic. I have about three more weeks of physiotherapy- and should be cleared to do whatever exercises I want afterward.

So I can see a light at the end of the tunnel. I believed I was drowning in quicksand, but know now that it's just a (not too deep) hole I have to climb out of.

Kevin

_________________
I told you I'd shoot, but you didn't believe me! WHY DIDN'T YOU BELIEVE ME!?!

Right attitude man. Keep trying but stay with what won't harm you and work back into it. I spent a month rebuilding a leg from a stress fracture in boot camp. Weird when I could run better with my "weak" leg.

Anyways long time since I posted. Officially when I weighed in two weeks ago I was 209 pounds and 19% body fat.

Well last week I weighed in on a gym scale with shoes on at 208. So I assume I may be REALLY close this week

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

I have lost 30lbs (GO ME) still have some to go, but not doing badly at all

_________________
"Chief Bartender for the Naughty Corner Bar"

Carpe Crustulum!! (seize the cookie!!)

Motivating.

So I gained 2 lbs but went from 26.5% Body fat to 20% (Because as I suspected the person measuring measured properly, snug on the neck and the waist, unlike a different person) I lose an inch on the waist or gain one in the neck and I'm at the 18% limit.

I also had to see the Sergeant Major to sign a Page 11 and unlike the others I didn't get a gloom and doom "You're fat and nasty Marine!" nor threats of yanking my Corporal's stripes. In fact it was pretty straightforward and he dismissed me. So apparently I'm on a good path. Sergeant Major is an avid supporter of PT (like most Sergeants Major). My Gunny caught up with me in the hallway later and told me the fact I don't look fat or nasty at all and I've never failed a PFT worked into my favor heavily.

Which means they'll probably let me go to Corporal's Course AND re-enlist!

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne

well one month to go , i started out at 205 in jan today i am 181.4 , the lightest i have been in at least 15 years , my goal weight for dcon is 175 . which i think its attainable , i am still runing 4 days a week , now i need to incorperate pushups , and situps again , and keep the diet tight , If i hit 175 that will be a huge accomplishment for me , I was 165-70 out of high school and 175 coming out of boot camp so to be that close after 20 years is big . So how is everyone else doing ?

_________________
"I am the ULTIMATE BADASS , state of the badass art"
Alpha squad. Burton's Bandits

so i was cleaning out the man cave this weekend ,and i ran into an old set of weights my dad gave me , they were pretty rusty so i never messed with them , anyway i took my disc grinder and a 5 dollar can of hammered finish paint to them , and wholla new weights ,so now my final month dcon routine is going to be run mon,wed,fri , and do some weights pushups and situps on tue and thur , with another run or a hike thrown in on sat or sun

_________________
"I am the ULTIMATE BADASS , state of the badass art"
Alpha squad. Burton's Bandits

Very nice Bro!

As for me- I just did my last physiotherapy session on Friday. I've been cleared and can start working out normally again!

So today I started back on my old regime- a split routine of Chest and Arms on day one and Back and Shoulders on day two. I only train three days a week and put one day in between workouts. I've found I need a lot of time for recovery to properly grow and not overtrain.

So how this works is that I end up training a single bodypart 3 times in 2 weeks-

Week one: Mon- Chest/Arms Wed- Back/Delts Fri- Chest/Arms (light)
Week two: Mon- Back/Delts Wed- Chest/Arms Fri- Back/Delts (light)

I'm going to do some stationary bike on the alternate days (Sun, Tues).

Today I did Chest and Arms. Went as heavy as I could for bench press- which today was 185lbs for 7 reps. Considering I started with 75lbs for 15 reps 4 weeks ago I'd say I'm coming back fairly quickly.

Biggest thing I have to work on is my symmetry- my left arm and shoulder are considerably smaller and weaker than my right due to "babying" it all this time (and my left arm was my better arm before- which really smarts). So today I did and extra set for my left arm. Going to probably take a while before they are looking equal again.

Kevin

_________________
I told you I'd shoot, but you didn't believe me! WHY DIDN'T YOU BELIEVE ME!?!

Picked up this sweet piece of machinery at a pawn shop yesterday....a 2008 Specialized Hardrock...it was a killer deal, and I couldnt pass it up. I think it was recently bought and someone hit hard times...

Went on a 9 mile ride today and saw some incredible views...

Check out the trail..its somewhere behind me




Derek

_________________
Cpl D. Smith CMD
A04/TQ1.0.62147E1


RIP Pvt. Chris Chulamanis A14/TQ4.0.66993E7 You are missed.

So... I weighed myself on the S-3 scale Wednesday... while wearing coveralls and steel toed boots and was at 210. Thats good news. I'll weigh in wearing less for official score this week.

Amazing what a simple "cutting the ridiculous amounts of crap" diet and some PT do for you

I do need help with pushups. For my reenlistment I'm looking to go to jump school. But I gotta do like 60 (I THINK 54 is the number) pushups to pass the lowest age group requirements. SO its 30 Marine Corps Pushups in 2 minutes but they gotta be good ones to count.

_________________
"The worth and value of a man is in his heart and his will; there lies his real honor. Valor is the strength, not of legs and arms, but of heart and soul..." -Michel de Montaigne