Lifting, running, swimming...and lot's of it.

[korinek00]

I figured now would be a good time to make a journey. This isn't a bodybuilding one, but one that will follow me as I train for the Navy Special Forces. I don't have a ship date for basic training yet because I need to do some college over the summer. It's probably a good 6 months away still.

Two years ago when I was 16-17 I found this website and went from a scrawny 160 pounder all the way up to 206 pounds. Football was now fun. haha. Anyways...

I'm 18. 6'0. 178 pounds. Probably 7-8% BF.

My split:

M - Upper/Run/Swim
T - Lower/Run/Swim
W - Rest
T - Pushups/Situps/Pull ups/ Run/Swim
F - Kettlebell workout / Run/Swim
S - Rest
S - Rest

Supplements:
Animal Pak
Animal PM
Whey Protein
Fish Oil

Today is Sunday, I will start logging my workouts on here tomorrow along with what I eat.

Comments, suggestions, questions, and constructive criticism are very welcome.

Peace

[mr.bump]

what sort of workout do you on monday and tue for the upper and lower ?

[C.Coronato]

Welcome my man. Navy Special Forces is no joke. Thats awesome brother.

[korinek00]

Funny story. The other day I was doin' my normal grocery shopping and came across something called Buttermilk. I saw the potassium in it and was like "wooaa, I'm gonna by me a whole bunch of this stuff." So I bought a gallon's worth only to find out it tastes like pure ass, but I need to use it up before it goes bad. I'm making pancakes with it, so pancakes are on the agenda for my diet. haha

Monday - March 15, 2010

Lifting - 7x3 Format (seven sets of three with 45/sec rest between sets and 2-3 min rest between exercises.......I hadn't done this sort of setup before....lots of sets...low reps...so it's new to me, but I wanted to try it)
------------------------
Bench - 185
Lat Pull Down - 105
Dips - 35 lb. plate
Wide Grip Seated Rows - 105
Standing Military Barbell Press - 100
Dumbbell Rows - 55
Abs - sit ups ....7 sets of 8 w/ 45 lb. plate ( if anyone has a good way to do heavy abs let me know)
-------------------------
then on to a...

3 mile track workout

....which consists of running 1 mile at a steady pace ( for me a 7 min. mile), sprinting 400 meters, jog 400, sprint 400, jog 400...then sprint 200, jog 200, sprint 200, jog 200, sprint 200, jog 200, sprint 200, jog 200

...for a total of 3 miles. My time 21 mins 42 seconds.

-----------------------------------

Then a 20 lap swim using the combat side stroke.

------------------------------------

Followed by a 2 mile "feel good" run.

I call these "feel good" runs because they aren't at a ball buster pace, but just a pace that gets you breathing. I don't time these and try to improve on them each week. I run these in order to log more miles each week.


Notes - All the running I do aside from the 3 mile track workout I do out in the country on the gravel road. I live in a VERY VERY hilly area and hills are just treacherous. Makes running on flat ground a piece of cake.

I'm not the strongest guy, my expertise is more running/swimming. My numbers in the weight room aren't great....yet....

Have a nice day

[korinek00]

This is what my usual diet looks like:

Breakfast
--------
Oatmeal w/ grape nuts
4 Eggs
Milk
Orange juice
Banana
broccoli or spinach or Asparagus

Lunch
-------
Chicken breast
Brown Rice
Milk
Orange Juice
Asparagus or spinach or broccoli
Orange or banana

Supper
--------
Chicken Breast
Whole Wheat Pasta
Milk
Orange Juice
Broccoli or asparagus or spinach
banana

[korinek00]

Tuesday - March 16, 2010

Lifting - 7x3 format (7 sets of 3 w/45 sec rest between sets and 2-3 min rest between exercises)
----------
Deadlift - 305
Calves - (7 sets of 10) 190 on this weird machine
Front Squat - 175 (not good at all)
Hamstring Machine - 145? (I really need to start writing this down as I do it)
Quad Machine - 170
Seated Press - 290
--------------------
Swim - 25 laps combat side stroke
--------------------
Run - 8 mile LSD (long slow distance) If I was running with a partner we could carry on a conversation.

[BigDY]

I lift for and hour and a half then go swim 2000yd and then go run. exhausting but it gets the job done

[korinek00]

Haha. A hole it is, but one that will be worth it.

[mchik]

In my opinion, I think you are eating far too little food for the amount of calories you are burning. If you are able to, I would advise you throw in at least one, preferably two, protein shakes, with oats, fruit, peanut butter, and milk. You need the calories.

And Navy SpecOps....awesome. Good luck!

[korinek00]

Ok. However, I do go through a gallon of milk every 3 or 4 days and a jug of orange juice every 2 days. And when I eat my rice and pasta I eat a heaping amount. I have to force myself to finish my meals.

I do eat pretty clean, but I eat a lot of it.

Having said that...I do agree. I need some more cals. I will whip up a peanut butter, oat, milk, and fruit shake.


Thanks for the input.

[korinek00]

I did a quick calorie count for my breakfast.

1 cup oatmeal - 300
1 cup grapenuts - 400
4 cups 2% milk - 520
4 cups orange juice - 440
4 eggs - 280
banana - 105
asparagus - 25

Total = 2070

That's just breakfast.

Still think I need more cals?

[korinek00]

Messed up on my calorie count. I was using a 1/2 cup measuring tool when I thought it was a 1 cup. So I'm only getting 1,000 calories for breakfast.

Definitely need more calories then.

[korinek00]

1250 calories for breakfast.

I'll get the supplies to make peanutbutter, oats, milk, and fruit shakes. yummy yummy

[korinek00]

Shake recipe I whipped up that I'll drink one with my breakfast and one later on.

1 cup milk
1 cup orange juice
4 table spoon peanut butter
1 cup oats

920 calories

and it tastes good.

[korinek00]

Thursday - March 18, 2010

Lifting
---------
*Felt a little weak today on my push/sit/pull. Didn't feel recovered enough from Monday. I think I'll slash the volume down on quite a bit Monday and Tuesday, but keep the weights heavy.

I did pyramids. Resting only as long as it took to complete the last set with 4 minutes rest between the exercises.

Pushups - 5,10,15,20,15,10,5 = 80
Situps - 5,10,15,20,25,20,15,10,5 = 125
Pullups - 1,2,3,4,3,2,1 = 16
------------------------------
Swim - 25 laps combat side stroke
--------------------------------
Run - 4.5 miles

I left my watch in town which is 25 minutes away. I didn't get a time on it. However, through these hills, on my gravel road, I think I'll try a 7:45 pace next week and improve upon that. If I was on a track I would be running that at about a 6:50 pace. These hills are brutal.

[korinek00]

Friday - March 19, 2010

Lifting
---------
Kettlebell swings with a 50 pound dumbbell.

200 in 10 minutes.
---------
2.5 mile run @ 7 min/mile pace on the track.
----------
Swim

10 laps hypoxic freestyle with 30 seconds rest
10 laps regular freestyle
5 laps combat swim stroke

*Hypoxic swim training - Take one breath and freestyle sprint to the other side just on your one breath, rest, repeat.

------------------------
Light 2 mile run on the gravel road.
------------------------


Run and Swim totals for this week:

Run - 22 miles
Swim - 2.97 miles

[korinek00]

Monday - March 22, 2010

Lifting - 3x3 w/ 3 mins rest between sets
-------------------------
Bench - 190
Weighted pullups - 20 pounds
Dips - 45 pound plate
Lat Pulldown - 120
Standing Barbell Military - 110
Barbell Rows - 135
Abs - 10 pounds - Get down in situp position, nothing holding your feet, and hold the weight (10 pounds in my case) behind your head so that the top of the plate is touching kind of where your hairline starts, top of neck region. Hold the weight there and keep the elbows flared out to the side as you situp and back down, nice and controlled. Real tough with only 10 pounds.
---------------------------
Swim - 30 laps combat side stroke
---------------------------
Run - 1.5 miles in the pasture, sprinting up the hills and jogging down. Followed by a 1.5 mile run on the gravel road.

Then I did school work for about 1 hour and 30 mins. And finished up with a moderate intensity 2 mile run on the gravel road.

[korinek00]

Tuesday - March 23, 2010

Lifting - 3x3 w/ 3 mins rest between sets
-----------
Deadlift - 325
Front Squat - 190
Seated Press - 410
Hamstrings - 135
Quad Extensions - 90 (there's no back to the seat so you don't get any leverage....pure quad action...so the weight looks low)
Calves - 3x8 - 360
-----------------
Swim - 30 laps combat side stroke
-----------------
Run - 8.5 mile long slow distance run

[korinek00]

Thursday - March 18, 2010

Lifting - pyramids - resting between sets only as long as it took to complete the previous set
-------------
* The x1 or x2 in front of the exercise indicates how much the reps increased by each set. For example, x1 would be = 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 ---- for a total of 100.

x2 Pushups - pyramided up to 16 and back down, 128 total
x3 Abs - pyramided up to 24 and back down - 192 total
x1 Pullups - pyramided up to 4 and back down, 16 total
x1 Dips - pyramided up to 6 and back down, 36 total
x1 Lat Pulldown with 80 pounds - pyramided up to 10 and back down, 100 total
x1 Dumbbell Military with 25 pounds - pyramided up to 9 and back down - 81 total
x1 Barbell Row with 95 pounds - pyramided up to 9 and back down - 81 total
------------------------------
30 lap combat side stroke swim
-------------------------
2 miles at 7 min/mile pace

[korinek00]

I've been thinking and I will be changing up my workouts to fit my goals a little bit better...

I'm a much stronger runner and swimmer than I am at pushups and pullups. Because of that I will be slashing the volume of my running quite a bit in order to get stronger at my pushups and pullups.

Being a Navy SEAL is my one true goal, but my eyesight disqualifies me. That is why I will be going into the Navy as the next best thing, Explosive Ordinance Disposal. (E.O.D) After my 4 years of E.O.D and after my eye surgery that's when I'll get my shot at BUD's.

Anyways, the point is, before I leave in August/September'ish, I want to get my numbers up on my pushups and pullups. So I will reduce the volume of running and swimming to meet those goals which are:

80 Pushups in one set
15 Pullups in one set

If I can get more than that...great...but that is what I would be happy with...until I set new goals and start all over. haha

[korinek00]

For my lifting I think what I'll do is:

4 weeks of pushups, pullups, dips, situps, --- high rep body weight type stuff

then switch to

4 weeks of heavy weight, low reps

and repeat.

Because from my understanding the stronger you are, the more endurance capacity you have.
I think that's how you'd word it.

For example, (they both have the same body fat percentage)

A guy with a 100 pound bench max, who regularly does lots of pushups can do 65 in one set.

Now, a guy with a 300 pound bench max, can only do 40 pushups in one set, but if he started doing pushups regularly could hit 100 pushups in one set. Where the other guy is maxed out at 65 unless he increased his strength.

This is what I understand...maybe someone could comment.

[korinek00]

Swam today:

5 laps warmup combat side stroke
10 laps hypoxic style alternating 30 and 25 seconds of rest
5 laps cool down combat side stroke
----------------------

Monday I will start following the Navy Special Warfare Physical Training Guide. Lookin' forward to it.

[korinek00]

Monday - March 29, 2010

(PTG) - refers to the navy special warfare training guide

Lifting - the PTG calls for 1 set of x reps for 8-12 exercises. I will keep the reps low 3-5 for strength.
------------------
Bench - 3x190
Weighted Pullups - 3x20
Weighted Dips - 3x45
Barbell Row - 3x135
Barbell Military - 3x105
CloseGrip seated row - 3x120
Tricep Ext. - 3x80
Bicep Curls - 3x70 + the curl bar
Upright Row - 3x70 + the curl bar
Incline Dumbbell - 5x65
------------------------------

6 Mile LSD run

[korinek00]

Forgot to add in for Monday, the post above:

Core work:
Plank - 2x30 sec
Superman - 2x10 reps
Side Plank (each side) - 2x30 sec
Wipers - 2x20 reps

[korinek00]

Tuesday - March 30, 2010

Push/Sit/Pull
-----------------
Pushups - 5x16
Situps - 3x30
Pullups - 4x5

Lower - again the PTG calls for 1 set of x reps on 8-12 exercises.
----------------
Deadlift - 3x325
Front Squat - 6x170
Single Leg Calves - 8x48
Back Squat - 6x215
Seated Press - 3x420
Hamstring Curls - 8x125
Back Ext. - 6x25
Leg Ext. - 8x105


That was in the morning, then in the evening:

Swim - Freestyle - 15 minutes at a pace 90-95% that you can hold for that duration.

[korinek00]

Wednesday - March 31, 2010

Morning:

Push/Sit/Pull workout

Pushups - 5x16
Situps - 3x30
Pullups - 4x5

Core:
Plank - 2x30 sec
Side plank (each side) - 2x30 sec
Superman - 2x10 reps
Wipers - 2x20 reps
------------------------------

Evening:

Run - Intervals - 4x1/4 mile at 1:16 pace with 2:32 active recovery (jogging)

1 mile warmup
1 mile worth of intervals - 4x1/4
1 mile worth of active recovery
1/2 mile cool down

[korinek00]

Thursday - April 1, 2010

NO WORKOUT TODAY.......April fools

Morning:

Off

Evening:

40 laps LSD combat side stroke

[korinek00]

Friday - April 2, 2010

Morning:

Lifting - 1 set of "x" reps of the following exercises
---------------
Barbell Bench - 190x3
Weighted Pullups - 20x3
Incline Dumbbell Bench - 70x6
Weighted Closegrip Pullups - 15x4
Closegrip Bench - 135x6
Barbell Row - 135x6
Weighted Dips - 45x7
Lat Pulldown - 130x9
Standing Barbell Military - 115x4
Bicep Curls - 70 + curl bar x 5
Upright Row - 80 + curl bar x 4

Core:
Flutter Kicks - 2x30
Plank - 2x30 sec
Side Plank (each side) - 2x30 sec
Superman - 2x10
Wipers - 2x20
--------------------------
Evening:

CHI Run = is a run at about 90-95% of the max pace you could hold for that duration.

1 mile warmup
stretch
15 min CHI run - 9 1/2 laps (2.375 miles) @ about a 6:10 min/mile pace
1/2 mile cooldown
stretch

[mcbeast]

Sorry to hear about your eyesight problem. That dq'd me from being a Firefighter in the Air Force. Keep up the intensity man.

[korinek00]

Just under a 6:20 min/mile pace on the post above - not 6:10...miscalculated

Thanks man and will do.

[mchik]

Sorry about the eyesight DQ, but from the way you train and dedicate yourself, in 4 years you can definitely reach your goal of becoming a SEAL.

[korinek00]

Thanks for stoppin' by. I'm sure the 4 years will go fast and I'm real pumped to go E.0.D. No disappointment there. I know once I get my shot at BUD's I'll be ready.

[korinek00]

Saturday - April 3, 2010

Morning:

Lifting - lower - 1 set of "x" reps of the following exercises.
-------------
*One of those days where you have crazy focus. Felt real good.

Deadlift - 325x5
Front Squat - 185x5
Single Leg Calves - 60x6
Back Squat - 225x5
Seated Press - 420x5
Hamstring Curls - 145x8
Back Ext. - 35x6
Leg Ext. - 115x10

Evening:

Would have been an Interval Swim session, but my '91 Toyota Carola decided to take a dump on me. Couldn't get to town tonight.

[korinek00]

Monday - April 5, 2010

Lifting - upper - 1 set of "x" reps
----------
Bench - 190x6
Weighted Pullups - 20x7
Incline Dumbbell - 70x8
Weighted Widegrip Pullups - 10x4
Closegrip Bench - 145x7
Weighted Closegrip Pullups - 15x6
Weighted Dips - 55x6
Barbell Row - 140x5
Barbell Military - 115x4
Bicep Curls - 75 + curl bar x5
Upright Row - 80 + curl bar x5
Lat Pulldowns - 140x5
------------------------------
6.25 mile LSD run

[korinek00]

Tuesday - April 6, 2010

Morning:

Lifting - Lower - 1 set of "x" reps of the following exercises.
----------------------------
Deadlift - 335x4
Front Squat - 195x5
Single Leg Calf Raises - 60x9
Back Squat - 235x4
Seated Press - 440x4
Hamstring Curls - 160x5
Back Ext. - 45x6
Leg Ext. - 135x10

Push/Sit/Pull - 1:30 rest between sets.

Pushups - 5x16
Situps - 3x30
Pulups - 4x5

-----------------------------------

Evening:

Swim - 15 min CHI swim

[korinek00]

Wednesday - April 7, 2010

~Morning~

Push/Sit/Pull - 1:30 rest between sets.

Pushups - 5x16
Situps - 3x30
Pullups - 4x5

Core:
Flutter Kicks - 2x40
Plank - 2x30 sec.
Side Plank (each side) - 2x30 sec.
Wipers - 2x20

~Evening~

Interval Run - 4x1/4 mile @ 1:16 pace with 2:32 rest.

1 mile warmup
1 mile worth of intervals
1 mile worth of active recovery jogging
1/2 mile cool down

[korinek00]

Thursday - April 9, 2010

~Morning~

Swim - 42 laps LSD combat side stroke

~Evening~

Off

[korinek00]

Friday - April 9, 2010

~Morning~

Lifting - Upper - 1 set of "x" reps.
--------------------------------
Barbell Flat Bench - 190x6
Weighted Pullups - 20x7
Incline Dumbbell - 70x8
Weighted Widegrip Pullups - 10x4
Closegrip Bench - 145x7
Weighted Closegrip Pullups - 15x6
Weighted Dips - 55x6
Barbell Row - 135x5 (strict form)
Barbell Military - 115x4
Bicep Curls - 75 + curl bar x5
Upright Row - 80 + curl bar x5
Lat Pulldowns - 130x6 (strict form)

Core:
Flutter Kicks - 2x40
Plank - 2x30 sec.
Side Plank (each side) - 2x30 sec.
Wipers - 2x20
-------------------------------

~Evening~

Run
1 mile warmup
1 1/4 mile @ 6:00 min/mile pace.
1/2 mile cooldown

[Mattman33]

Swam today:

5 laps warmup combat side stroke
10 laps hypoxic style alternating 30 and 25 seconds of rest
5 laps cool down combat side stroke
----------------------

Monday I will start following the Navy Special Warfare Physical Training Guide. Lookin' forward to it.

good luck with your journey. the workouts look pretty intense. I have one question regarding the swimming though. Are you doing workouts that they are recommending you to do, or is this something on your own? Also what swimming requirements are you trying to meet?

[korinek00]

I'm following the workout schedule that is recommended for people going into SpecOps.

The hypoxic swimming is something I heard from Stew Smith (ex. Navy SEAL), but that particular workout I came up with on my own.

My swim goal was a - 9:00 minute - 500 meter - combat side stroke swim - for the PST which I accomplished. Now, an 8:45 is my new goal.

Thanks for stoppin' by.

[korinek00]

Saturday - April 10, 2010

Morning:

Lifting - Lower - 1 set of "x" reps of the following exercises.
----------------------------
Deadlift - 335x4
Front Squat - 195x5
Single Leg Calf Raises - 60x9
Back Squat - 235x4
Seated Press - 440x4
Hamstring Curls - 160x5
Back Ext. - 45x6
Leg Ext. - 135x10

Push/Sit/Pull - 1:30 rest between sets.

Pushups - 5x16
Situps - 3x30
Pullups - 4x5

-----------------------------------

Evening:

Interval Swim
--------------
5 lap warmup
4x100 meter freestyle sprints
2 laps of combat side stroke - active recovery rest in between each sprint.

[Mattman33]

I'm following the workout schedule that is recommended for people going into SpecOps.

The hypoxic swimming is something I heard from Stew Smith (ex. Navy SEAL), but that particular workout I came up with on my own.

My swim goal was a - 9:00 minute - 500 meter - combat side stroke swim - for the PST which I accomplished. Now, an 8:45 is my new goal.

Thanks for stoppin' by.

i like learning about the navy side of swimming. i have been involved in swimming for about 30 years, and actually use a variation of the combat stroke as a core of my coaching. i never knew the combat side of it, but i do know the long efficient stroke are core for my kids training. keep up the hard work.

[korinek00]

Monday - April 12, 2010

Lifting - upper - 1 set of "x" reps
----------
Bench - 195x6
Weighted Pullups - 30x4
Incline Dumbbell - 75x5
Weighted Widegrip Pullups - 15x5
Closegrip Bench - 155x7
Weighted Closegrip Pullups - 20x5
Weighted Dips - 65x5
Barbell Row - 140x6
Barbell Military - 115x5
Bicep Curls - 75 + curl bar x6
Upright Row - 80 + curl bar x6
Lat Pulldowns - 130x6
------------------------------
6.5 mile LSD run

[korinek00]

Tuesday - April 13, 2010

Morning:

Lifting - Lower - 1 set of "x" reps of the following exercises.
----------------------------
Deadlift - 335x5
Front Squat - 195x6
Single Leg Calf Raises - 72x5
Back Squat - 235x5
Seated Press - 440x5
Hamstring Curls - 160x7
Back Ext. - 45x8
Leg Ext. - 150x10
-----------------------------

Evening:

Swim - 16 min freestyle CHI swim - (90-95% of the max pace I could hold for the duration)

[Mattman33]

Tuesday - April 13, 2010

Evening:

Swim - 16 min freestyle CHI swim - (90-95% of the max pace I could hold for the duration)

A real good workout to increase speed is a basic ladder.

Basic Example
8 X 25
4 X 50
2 X 100
1 X 200
2 X 100
4 X 50
8 X 25
ten seconds rest inbetween sets (15-20 secs rest max)
1400 meters (yards) total

[korinek00]

A real good workout to increase speed is a basic ladder.

Basic Example
8 X 25
4 X 50
2 X 100
1 X 200
2 X 100
4 X 50
8 X 25
ten seconds rest inbetween sets (15-20 secs rest max)
1400 meters (yards) total

On my next CHI swim day I'll try her out. Looks like a nice workout.

[korinek00]

Wednesday - April 14, 2010

Morning:

Push/Sit/Pull with 1:00 rest between sets.

Pushups - 5x16
Situps - 3x30
Pullups 4x5

Core:
Flutter kicks - 2x40
Plank - 2x30 sec.
Side plank (each side) - 2x30 sec.
Wipers - 2x20

Evening:

Interval Run - 5 reps of 1/4 mile @ 1:16 pace with 2:32 recovery between reps.

1 mile warmup
stretch
1.25 miles of intervals
1.25 miles of active recovery jogging
1/2 mile cooldown
stretch

[korinek00]

Thursday - April 15, 2010

Morning:

Swim - 44 laps LSD (long sustained distance) combat sidestroke

Evening:

P90X Yoga - shit's tough

(normally off in the evening's on Thursday, but I'm going to throw in some yoga for flexibility and balance.)

[Cellardweller]

I've finally found the cardio madmen on this site. I used to swim distance and was on a rowing team in high school. Now cardio is something of an afterthought, but I know I can't avoid it forever. With it warming up maybe I'm gonna have to go back to the pool. Thanks for the inspiration guys.

[korinek00]

Friday - April 16, 2010

Morning:

Lifting - Upper - one set of "x" reps of the following exercises.
-----------------------------------------------------------
Bench - 195x6
Weighted Pullups - 30x4
Incline Dumbbell - 75x5
Weighted Widegrip Pullups - 15x5
Closegrip Bench - 155x7
Weighted Closegrip Pullups - 20x5
Weighted Dips - 65x5
Barbell Row - 140x6
Barbell Military - 115x5
Bicep Curls - 75 + curl bar x6
Upright Row - 80 + curl bar x6
Lat Pulldowns - 130x6

Core:
Flutter kicks - 2x40
Plank - 2x30 sec.
Side plank (each side) - 2x30 sec.
Wipers - 2x20
----------------------------------

Evening:

Run
-------------
1 mile warmup
stretch
1.5 miles @ 6:00 min/mile pace.
1/2 mile cool down
stretch

[korinek00]

Saturday - April 17, 2010

Morning:

Lifting - Lower - one set of "x" reps of the following exercises.
-----------------------------------------------------------
Deadlift - 335x5
Front Squat - 195x6
Single Leg Calf Raises - 72x5
Back Squat - 235x5
Seated Press - 440x5
Hamstring Curls - 160x7
Back Ext. - 45x8
Leg Ext. - 160x10

Push/Sit/Pull - 1:00 min rest between sets and exercises.
Pushups - 5x16
Situps - 3x30
Pullups - 4x5
----------------------------------

Evening:

Swim - Intervals
5 laps warmup
4x100 meter sprints
2 laps active recovery between each sprint
3 lap cooldown

[korinek00]

I've never had the chance be on a rowing team, but I bet that's one hell of a workout.

[mark]

some things to consider... For both EOD and BUDs, i'd recommended you go in at about 15% BF... All the training they have you do, esp the hypo training at BUDs, will eat you alive if you're lean... Plus, you'll leave there with a 6 pack regardless...

Try implementing 60-90minutes of cardiac work at 120-140bpm (the HR is the crucial part) 3 or so times a week. It'll help your body recover faster which will help you big time with the day to day beat downs you'll be getting...

Get some good boots to run in, i recommend the oakley combat boots (get the 8 inchers as that's what you'll be wearing). Though the running in the country side/gravel roads will definitely help, running in boots is a beast of itself... Get use to it...

How good are you at obstalce courses and climbing ropes?

[korinek00]

15% BF? Seems a little heavy to me? I'm 6'0 185 pounds. Another 6% or 7% body fat would put me at about 197 pounds making pullups a bitch. haha I will get boots if I can scrap together some extra cash. I actually have a 18' foot big Manilla hemp rope hanging out in the front yard. I don't climb it very much, maybe I'll do it on my next upper body workout day. I'm pretty coordinated and I think obstacle courses are fun.

[korinek00]

Monday - April 19, 2010

*Forgot my workout notebook today. Without it I can never remember exactly what I did damnit.

Morning:

Lifting - upper - 1 set of "x" reps
----------
Dumbbell Flat Bench - 85x5
Weighted Deadhang Overhand grip Pullups - BW + 30x5
Incline Barbell Bench - 185x5
Weighted Deadhang Overhand Widegrip Pullups - 17.5 x 5
Closegrip Bench - 165x5
Weighted Deadhang overhand Closegrip Pullups - 20x7
Weighted Dips - 65x7
Barbell Row - 145x3
Seated Dumbbell Military - 55x (5 or 6)
Dumbbell Bicep Curls - 40x8 (strict form)
Dumbbell Upright Row - 40x8
Lat Pulldowns - 140x5

Core:
Flutter Kicks - 2x60 (each leg counting as 1)
Plank - 2x30 sec
Side Plank (each side) - 2x30 sec
Wipers - 2x20 reps
------------------------------

Evening:

6.75 mile Long Sustained Distance Run

[korinek00]

This Saturday, April 24, I have my first ever triathlon coming up. Pretty stoked.

500 meter swim
18 mile bike
3 mile run


Dropped out of highschool last year, worked a dead end night shift bitch of a job, hanging out with the wrong crowd, partying every few days. Took a solid look in the mirror and asked myself what I was doing with my life. It's been almost 3 months since that decision to kick ass, change my attitude, and change my life.

Left all the bullshit behind. It's me against myself every day. Me against my goals. Never looked back. Now I'm competing in my first triathlon and actually be competitive in it. Feels good don't it?

[korinek00]

Tuesday - April 20, 2010

Morning:

Lifting - Lower - 1 set of "x" reps of the following exercises.
---------------------------------------------------------
Deadlift - 350x5
Front Squat - 215x5
Single Leg Calf Raises - 72x12
Back Squat - 250x5
Seated Press - 470x4
Hamstring Curls - 180x6
Leg Ext. - 190x10
Back Ext. - 70x4
-----------------------------

Evening:
*Normally a CHI swim today, but my CHI swim for the week will be the triathlon swim so today I did intervals.

Swim - Intervals
3 lap warmup
5x100 meter sprints with 2 laps active recovery swimming between.
2 lap cooldown

[korinek00]

Wednesday - April 21, 2010

Maxed out on my Push/Sit/Pull

Max Pushups in 2 mins - 70 (previously 46)
2 min rest
Max Situps in 2 mins - 86 *this was without someone holding my feet, If I had someone on my feet I think this is a 95 (previously 80)
2 min rest
Max Pullups - 12 *on a slippery ass pullup bar, I think this is a 13 or 14 with a bar where I wasn't fighting for grip the whole time (previously 9)

-------------------------------------------------
Run - Intervals
1 mile warmup
stretch
5x400 meters @ 1:16 pace with 2:32 active recovery jogging between reps.
1/2 mile cool down
stretch

[rockyIV]

I figured now would be a good time to make a journey. This isn't a bodybuilding one, but one that will follow me as I train for the Navy Special Forces. I don't have a ship date for basic training yet because I need to do some college over the summer. It's probably a good 6 months away still.

Two years ago when I was 16-17 I found this website and went from a scrawny 160 pounder all the way up to 206 pounds. Football was now fun. haha. Anyways...

I'm 18. 6'0. 178 pounds. Probably 7-8% BF.

My split:

M - Upper/Run/Swim
T - Lower/Run/Swim
W - Rest
T - Pushups/Situps/Pull ups/ Run/Swim
F - Kettlebell workout / Run/Swim
S - Rest
S - Rest

Supplements:
Animal Pak
Animal PM
Whey Protein
Fish Oil

Today is Sunday, I will start logging my workouts on here tomorrow along with what I eat.

Comments, suggestions, questions, and constructive criticism are very welcome.

Peace

I was training for a triathlon not to long ago and trust me on not doing strength before swimming. It won't go well

[korinek00]

Yeah, my split has changed. I'm following the Navy Special Warfare Physical Training Guide. No upper body lifting on swimming days and no lower body lifting on running days.

[korinek00]

Thursday, April 22, 2010

Swim - 46 laps combat side stroke

[korinek00]

Friday - April 23, 2010

Lifting - upper - 1 set of "x" reps
----------
Dumbbell Flat Bench - 85x5
Weighted Deadhang Overhand grip Pullups - BW + 30x5
Incline Barbell Bench - 185x5
Weighted Deadhang Overhand Widegrip Pullups - 17.5 x 5
Closegrip Bench - 165x5
Weighted Deadhang overhand Closegrip Pullups - 20x7
Weighted Dips - 65x7
Barbell Row - 145x3
Seated Dumbbell Military - 55x (5 or 6)
Dumbbell Bicep Curls - 40x8 (strict form)
Dumbbell Upright Row - 40x8
Lat Pulldowns - 140x5

Core:
Flutter Kicks - 2x60 (each leg counting as 1)
Plank - 2x30 sec
Side Plank (each side) - 2x30 sec
Wipers - 2x20 reps

[korinek00]

Had my first triathlon today.

It was a:

500 meter swim
18 mile bike
3 mile run

I took 1st in my age group and 6th overall.

My time was a 1:11 and the winning time was a 1:04.

[Mattman33]

Had my first triathlon today.

It was a:

500 meter swim
18 mile bike
3 mile run

I took 1st in my age group and 6th overall.

My time was a 1:11 and the winning time was a 1:04.

Congrats. Great job!

[korinek00]

Thanks. It was raining and the wind was blowing hard. My shit was all wet so I just hopped out of the pool and went shirtless on my bike. After 18 miles in the rain and wind I couldn't hardly move my arms and hands.

[korinek00]

Monday - April 26, 2010

Lifting - upper - 1 set of "x" reps
----------
Dumbbell Flat Bench - 90x3
Weighted Deadhang Overhand Grip Pullups - 40x3
Incline Barbell Bench - 190x3
Weighted Deadhang Overhand Widegrip Pullups - 25 x 5
Closegrip Bench - 175x4
Weighted Deadhang overhand Closegrip Pullups - 30x5
Weighted Dips - 80x4
Barbell Row - 145x4
Seated Dumbbell Military - 65x5
Dumbbell Bicep Curls - 50x4
Dumbbell Upright Row - 50x5
Lat Pulldowns - 150x4

Core:
Flutter Kicks - 2x60 (each leg counting as 1)
Plank - 2x30 sec
Side Plank (each side) - 2x30 sec
Wipers - 2x20 reps
---------------------------------------------
Run - 7 miles

[korinek00]

Tuesday - April 27, 2010

Lifting - Lower - 1 set of "x" reps of the following exercises.
----------------------------
Deadlift - 375x3 (grip giving out on last rep)
Front Squat - 225x3
Single Leg Calf Raises - 84x12
Back Squat - 260x3
Seated Press - 470x6
Hamstring Curls - 190x3
Leg Ext. - 225x6
Stiff Legged Deadlifts - 155x10
-----------------------------------
Swim - 17 minutes - freestyle - 90-95% max pace.

[korinek00]

Fuckin' good news boys. I'm getting eye surgery next week. Now I'll just have to wait 3-6 months for my SEAL contract rather than 6 years. Woooo!!!!!

[korinek00]

Wednesday - April 28, 2010

Push/Sit/Pull - 2:00 mins rest between sets.
-----------------------------------------
Pushups - 4x25 (with pushup bars)
Situps - 3x40
Pullups - 5x6
--------------------------------------

Run - Intervals
1 mile warmup
6x400 meters @ 1:16 pace with 2:32 active recovery rest.
1.5 miles of active recovery jogging
1/2 mile cooldown

[korinek00]

Thursday - April 29, 2010

Swim - 48 laps combat side stroke
----------------------------------

next 10 days are off - resting and letting CNS and body recooperate

[korinek00]

Lifting - Upper - 1 set. 8-12 reps.
--------------------------------
Dumbbell Bench - 70x11
Weighted Deadhang Pullups - 10x10
Incline Dumbbell - 65x10.5
Closegrip Deadhang Pullups - 0x10
closegrip Dumbbell Bench - 55x11
Widegrip Deadhang Pull - 0x8
Dips - 30x7
Barbell Row - 115x12
Seated Dumbbell Military - 55x8
Dumbbell curls - 40x10
Dumbbell upright row - 40x8 *grip is gone at this point
Lat Pulldowns - 120x10 *no grip left lol

Core:
-----
Flutter kicks - 2x80
Plank - 2x45 sec
Side plank (each side) - 2x40 sec.
Wipers - 2x25

---------------------------------------

Run - 7.25 miles - * drizzling, cold, and windy. I ran in the deep gravel/mud on the side of the road the whole way. Felt like 10 pounds of mud stuck to each shoe not to mention the gravel was real deep, sunk in like quick sand each step. Legs were tanked.

[korinek00]

Lifting - Lower - 1 set. 8-12 reps.
--------------------------------
Deadlift - 300x16 * after each rep I took about 3 seconds to reset my feet.
Front Squat - 180x10
Calves
Back Squat - 200x14

*At a different gym this week, next three exercises the machines are different. didn't write the weight down because it's not what I will normally be doing.

Seated Press
Hamstrings
Quads
Stiff Leg Deads - 185x12
------------------------------------

Swim - 17 mins combat side stroke. 90% of the pace I could hold for that duration.

[mcbeast]

Puttin in some killer work man. Your conditioning is sick. Have you thought of tire flips, sledgehammer work etc?

[korinek00]

Push/Sit/Pull - 2 mins rest between sets and exercises.
-----------------------------------------------------

Pushups - 4x20 *with blocks to increase difficulty and range of motion.
Situps - 4x30
Pullups - 5x6
---------------------------

Run - Intervals - 6x400 meters @1:16 pace with 2:32 recovery between reps.
1 mile warmup
1/2 mile cooldown

[korinek00]

Swim - 50 laps combat side stroke.

[korinek00]

Run - 6 laps @ 6:00 min/mile pace.
1 mile warmup
1/2 mile cooldown

[korinek00]

Swim - Intervals - 6x100 meter sprints. Freestyle.

3 laps warmup
2 laps cooldown

[korinek00]

Puttin in some killer work man. Your conditioning is sick. Have you thought of tire flips, sledgehammer work etc?

Thanks. No, I haven't. I was actually watching Ultimate Fighter and saw those guys swinging sludge hammers. Maybe it's time to get myself a big tire and a sludge hammer. haha. Do you have any advice on that sort of work? Maybe point me to a website?

[mcbeast]

Thanks. No, I haven't. I was actually watching Ultimate Fighter and saw those guys swinging sludge hammers. Maybe it's time to get myself a big tire and a sludge hammer. haha. Do you have any advice on that sort of work? Maybe point me to a website?

Look for a decent sized tractor tire. Do all sorts of flipping with that. Sledge hammer work is great as well. Heres some places to look for form, tips/tricks etc.

http://www.youtube.com/user/strongmanzack#p/u/63/ohv3ujSV39k

http://www.rosstraining.com/articles/sledge.html

[korinek00]

Look for a decent sized tractor tire. Do all sorts of flipping with that. Sledge hammer work is great as well. Heres some places to look for form, tips/tricks etc.

http://www.youtube.com/user/strongmanzack#p/u/63/ohv3ujSV39k

http://www.rosstraining.com/articles/sledge.html

Nice. That tire flipping looks intense.

[korinek00]

Upper - Push - 1 set to failure.
--------------------
Dumbbell Bench - 70x12
Seated Barbell Military - 85x13
Dumbbell Closegrip Bench - 55x13
Forearms
Abs

----------------------------

7.5 mile run

[korinek00]

Lower - 1 set to failure.
----------------------
Deadlift - 325x11-12 * about a 3 second pause to reset feet after each rep
Calves
---------------------

Swim - 18 minutes- continuous high intensity - 90% max pace for the duration.

[korinek00]

Lifting - Pull - 1 set to failure.
------------------------------
Deadhang Weighted Pullups - BW + 10 x 11.5
Lat Pulldowns - 120x16.5
Shrugs - 205x15
-------------------------
Running - Intervals

7x400 meters @ 1:21 pace with 2:52 rest with an active recovery jogging lap between each rep.

1 mile warmup
1/2 mile cooldown

[korinek00]

Lifting - Push - 1 set to failure.
-----------------------------
Dips - 30x15
Incline Barbell - 165x8
Forearms
Abs
-----------------------------
Swim - 52 laps combat side stroke

[korinek00]

Lifting - Lower (semi-light day)
-----------------------------
Squat - 225 x 5,4,3
Calves
--------------------------
Run - 18 minutes - medium pace

[korinek00]

Lifting - Pull (semi-light)
----------------------
Closegrip Deadhang Weighted Pullups - BW + 10 x 5,4,3
Shrugs - 245x12
Abs Max - 45 lb. dumbbell on chest - got 7 situps - nothing holding feet and no jerky movements.
-------------------------
Swim - 18 minutes - medium pace

[korinek00]

Lifting - Upper (light)
--------------------
Barbell Bench - 165 x 5,4,3
Seated Barbell Military - 90 x 5,4,3
Forearms
-----------------------
Run - 7.75 miles

[korinek00]

Picked up a heart rate monitor and I will try to incorporate it into my running, see how it goes.

Rest of this week will be a semi-light week, followed by a deload week.

Then I will start a program I'll call "Beta 1" for now, masterminded by yours truly. I will incorporate % based heart rate running, % based lifting, cycling, loading and deloading.

I've been doing some theorizing and came up with a little somethin-somethin. Could be a total bust, but it'll be fun. I'm sure I"ll make a bunch of changes as I go along.

[korinek00]

Lifting - Lower (semi-light)
--------------------------
Deadlift - 300 x 5,4,3
Calves
----------------------
Swim - 20 minutes - combat side stroke - (easy-medium intensity)
3 laps warmup
2 laps cooldown

[korinek00]

Weighted Deadhang Pullups - BW + 17.5 x 5,4,3,2,1 with 4,3,2,1 mins rest respectively.
Shrugs - same format forgot weight

Run - 20 minutes - 75% max heart rate.
1 mile warmup
1/2 mile cooldown

~ 4 miles total

[korinek00]

Lifting - 75% of 1 RM - Reps 5,4,3,2,1 with 4,3,2,1 mins rest respectively.
-------------------
Dips - BW + 35
Forearms
Weighted Abs - 35 pound dumbbell

Swim - 54 laps combat sidestroke

[korinek00]

Lifting - Lifting - 75% of 1 RM - Reps 5,4,3,2,1 with 4,3,2,1 mins rest respectively.
---------------
Squat - 215
Calves

Run - 20 minutes @ 75% max heart rate.
1 mile warmup
1/2 mile cooldown

~ 4 miles total

[korinek00]

Lifting - 75% of 1 RM - Reps 5,3,1 with 3,1 mins rest respectively.
----------------
Deadhang Closegrip Pullups - Bodyweight of 185
Shrugs - 230
Weighted Abs - 35 pound dumbbell - nothing holding feet and no jerky movements.

Swim - 20 minutes combat sidestroke @ medium intensity.
3 laps warmup
2 laps cooldown

[korinek00]

Deload Week - 60% 1 RM - Reps 5,3 with 3,1 mins rest respectively.

Bench - 140
Standing Barbell Military - 80
Forearms

3.8 mile run @ 60% max heart rate.

[korinek00]

Deload Week - 60% intensity 50% volume. Reps 5,3 with 3,1 mins rest respectively.

Deadlift - 245
Calves

Swim -Light- 10 minutes combat sidestroke
2 laps warmup
1 lap cooldown

[korinek00]

10 sets of 3 with 1:30 rest. Weight is 75% of max.
------------------------------------------------
Bench - 180
Forearms - 85
---------------------------
Run

1 mile warmup
3 miles @ 75% max heart rate.
1/2 mile cool down

4.5 miles total

[korinek00]

10 sets of 3 with 1:30 rest. Weight is 75% of max.
-------------------------------------------------
Deadlift - 330
Calves
--------------

Swim

6 laps warmup
21 minutes @ comfortably hard pace using the combat side stroke.
3 laps cool down

[korinek00]

10 sets of 3 with 1:30 rest. Weight is 75% of max.
-------------------------------------------------
Deadhang Overhand grip Pullups - (BW of 185) + 15 pounds
Shrugs - 255
----------------
Run

1 mile warmup
3 miles @ 75% max heart rate.
1/2 mile cool down

4.5 miles total

[korinek00]

Swim

6 laps warmup
21 minutes @ comfortably hard pace using the freestyle stroke.
3 laps cool down

[korinek00]

10 sets of 3 with 1:30 rest. Weight is 75% of max.
-------------------------------------------------
Standing Barbell Military - 105
------------------------------
Run

8 miles @ 60% max heart rate

(On the track this is about 9 minutes per mile.)

[korinek00]

Swim - 56 laps combat side stroke

[korinek00]

10 sets of 3 with 1:20 rest. Weight is 75% of max.
------------------------------------------------
Dips - BW + 55 pounds
Forearms
-------------------
Run

1 mile warmup
3.25 miles @ 75% max heart rate.
1/2 mile cool down

= 4.75 miles.

[mcbeast]

Hey man how is everything going? Besides physical training what else are you doing to prepare yourself for whats to come?

[korinek00]

Hey man how is everything going? Besides physical training what else are you doing to prepare yourself for whats to come?

All is 'swell. Besides physical training, I'm just trying to keep my bank account above 0. I have two more weeks of Spanish and then I can get another part time job. My car is needing around $600 worth of parts as soon as I can get them. The ball bearings are bad..etc. I live 30 minutes outside town and gas just kills me.

30 hours of work, 20 hours of school, and my workouts keep me pretty busy.

When I'm not busy, I'm reading about SEALs and BUDs.

At night, I also spend 15 minutes meditating and visualizing, a workout for the mind.

In the next few days I will also be ordering some boots for running and fins for swimming.

[mcbeast]

All is 'swell. Besides physical training, I'm just trying to keep my bank account above 0. I have two more weeks of Spanish and then I can get another part time job. My car is needing around $600 worth of parts as soon as I can get them. The ball bearings are bad..etc. I live 30 minutes outside town and gas just kills me.

30 hours of work, 20 hours of school, and my workouts keep me pretty busy.

When I'm not busy, I'm reading about SEALs and BUDs.

At night, I also spend 15 minutes meditating and visualizing, a workout for the mind.

Hope the financial situation gets better brotha. Yeah, seems like a busy schedule! Stay Strong brotha.

A good book you might want to read in whatever free time is the SAS SURVIVAL GUIDE. From what I understand the SEALS get alot of there survival training from the SAS. Just finished it, its loaded with info.

[korinek00]

10 sets of 3 with 1:20 rest. Weight is 75% of max.
------------------------------------------------
Squat - 225
Calves

could barely walk out of the gym after those squats.

-----------------------------------------
Swim

6 laps warm up
21 laps workout - freestyle
3 laps cool down

total = 30 laps

[korinek00]

Run

1 mile warm up
3.25 miles @ 75% Max heart rate using the karvonen formula
1/2 mile cool down

total = 4.75 miles

[korinek00]

10 sets of 3 with 1:20 rest. Weight is 75% of max.
------------------------------------------------
seated barbell military - 90
-----------------------
swim - combat side stroke

6 laps warm up
21 laps workout
3 laps cool down

total = 30 laps

[korinek00]

Hope the financial situation gets better brotha. Yeah, seems like a busy schedule! Stay Strong brotha.

A good book you might want to read in whatever free time is the SAS SURVIVAL GUIDE. From what I understand the SEALS get alot of there survival training from the SAS. Just finished it, its loaded with info.

Thanks brother.

I actually have that book! It's been sitting around for a while, when I get some time I will crack her open. The book looks chalked full of information.

[korinek00]

10 sets of 3 with 1:20 rest. Weight is 75% of max.
------------------------------------------------
Closegrip dead hang pullups - BW + 5 pounds
--------------------------------

Run - long slow distance

8.25 miles

[korinek00]

Long slow swim

58 laps - combat side stroke
--------------------------

1/4 mile jog

[korinek00]

10 sets of 3 with 1:20 rest. Weight is 75% of max.
-------------------------------------------------
Bench - 180
Forearms
-----------------

Run

1 mile warm up
3.5 miles workout @ (70-80% max heart rate using the Karvonen formula) or simply 80-85% max heart rate
1/2 mile cool down

total = 5 miles

[korinek00]

Swim

6 laps warm up
22 laps workout
3 laps cool down

total = 31 laps

[korinek00]

10 sets of 3 with 1:10 rest. Weight is 75% of max.
-----------------------------------------------
Deadhang overhand grip pullups - BW + 15 pounds
Shrugs - 255
------------------------------

Run

1 mile warm up
3.5 miles workout @ 80-85% max heart rate
1/2 mile cool down

total = 5 miles

[korinek00]

that bench, monday - june 21 is 1:10 rest, not 1:20

[korinek00]

Swim

6 laps warm up
22 laps workout - free style
3 laps cool down

= 31 laps total

[korinek00]

10 sets of 3, 1:10 rest, 75% of max.
----------------------------------
standing barbell military - 105
weighted abs - 45 pound dumbbell on chest
------------------------------

Long slow run - 8.5 miles in boots and long pants

[korinek00]

Deadlift - 90% of max. - 395 for a few singles before my grip gave out, didn't have straps and had to cut it short.
--------------------

Long slow swim - 60 laps - combat side stroke
-----------------

1.5 mile run @ 65%-75% max heart rate

[korinek00]

Rest Day
---------

run mileage - 20 miles
----------------

swim mileage - about 3.5 miles
-----------------

* My boots, Bates 922's, came in the mail the other day. Was able to run my long run in them the other day. My fins should be here this week and I will be doing about 90% of my swims in fins and all my running from now on will be in boots and long pants.

[mcbeast]

You my friend are a beast. The military sure is gonna love you! Bates are good boots. I need to get a pair good enough to run one day, lol. Til' then my tan danners will be the only boots I wear, lol.

[Mlowe8]

Rest Day
---------

run mileage - 20 miles
----------------

swim mileage - about 3.5 miles
-----------------

* My boots, Bates 922's, came in the mail the other day. Was able to run my long run in them the other day. My fins should be here this week and I will be doing about 90% of my swims in fins and all my running from now on will be in boots and long pants.

Nice man, your a good modivator. You seem to have really done your research on what you need to complete the task.

If you dont have any literature on what you need this book has helped me a lot.
http://www.amazon.com/Complete-Guide-Navy-Fitness-Third/dp/1578262666/ref=sr_1_30?ie=UTF8&s=books&qid=1278089792&sr=8-30

But keep it up! Soon I'll be matchin you

[korinek00]

You my friend are a beast. The military sure is gonna love you! Bates are good boots. I need to get a pair good enough to run one day, lol. Til' then my tan danners will be the only boots I wear, lol.

I love my new boots! Definitely my favorite thing I own, I guess I don't own much. lol

[korinek00]

Nice man, your a good modivator. You seem to have really done your research on what you need to complete the task.

If you dont have any literature on what you need this book has helped me a lot.
http://www.amazon.com/Complete-Guide-Navy-Fitness-Third/dp/1578262666/ref=sr_1_30?ie=UTF8&s=books&qid=1278089792&sr=8-30

But keep it up! Soon I'll be matchin you

Thanks man!

[korinek00]

Last week was my deload week.

The last 7 weeks I averaged 6 hours of sleep a night due to my school and work schedule, but I am officially done with school!

So this week will be a max sleep/recovery week as I sleep off some of my sleep debt and fight this sinus infection/sore throat.

I have 4 months left until the Navy will let me sign on the dotted line due to my eye surgery and once I do sign my contract, it will be about another 4 months until I ship.

Over the past 5 months I've built a strong base to work from. Now, over the next 8 months it will get really fun.

[mcbeast]

Looking forward to what's to come! Keep up the hard work and feel better

[korinek00]

3 Singles
------------
Bench - 225
Deadhang Pullups - BW + 57.5 pounds
==========

(10 reps) - Situps - 50 pound dumbbell across chest
-------------

Run - 5.5 miles

[mcbeast]

Good stuff man.

[korinek00]

* the above post is 3 sets of 10 abs, not 1 set
====================================

Dead lift - (Two Singles) - 405 - had to cheat and use straps to get this so I don't feel like it counts ..lol...I'll drop down to a weight I can grip next time in order to get my grip stronger and not cheat :)

Grip work
Calves

-------------

Swim - 42 laps combat side stroke with fins.

[korinek00]

Clean and Jerk - 175 - three singles - gettin' used to the movement again

200 Pushups
200 abs (50% situps/ 50% flutter kicks)
40 pull ups

Run - 5.5 miles with a 40 pound vest

[korinek00]

Rest

[korinek00]

3 sets of 3 with each exercise.
----------
Dips - BW + 90 pounds
Deadhang Pullups - BW + 50 pounds
Barbell Standing Military - 135
-----------------------------

Run - 5.5 miles in boots and long pants.

[korinek00]

3 sets of 3
----------
Squat - 260
-------------

Swim - 42 laps combat side stroke with fins.

[korinek00]

Started the day with some snatches...trying to get technique down.
===================

Swim - 42 laps combat side stroke with fins.

Run - 5.5 miles - slow - in boots and long pants.

[korinek00]

Rest

[korinek00]

Bench 3x3 - 215
Abs - 4x5 - 55 pounds
Deadhang Pullups 3x3 - BW + 50 pounds
-----------------------

Run - 6 miles @ 80-85% max heart rate - in boots and long pants.

[korinek00]

Swim - 44 laps combat side stroke with fins.

[korinek00]

Run - 6 miles in boots and long pants @70-75% max heart rate.

[korinek00]

Rest

[korinek00]

100 pushups
100 abs (situps and flutterkicks)
20 pullups
----------------------------

6 miles @ 80-85% max heart rate.

[korinek00]

100 pushups
100 abs (situps and flutterkicks)
20 pullups
-----------
swim - 44 laps combat side stroke with fins.
----------------
6 miles @ 70-75% max heart rate.

[korinek00]

Swim - 44 laps combat sidestroke with fins.

[korinek00]

Rest

[korinek00]

Rest

[korinek00]

Lifting - Upper - 1 set for each exercise.
----------------------------------------
Bench - 215x4

Weighted Deadhang Pullups - BW + 50 pounds x 3
Closegrip Bench - 175x5 (my dip bars aren't finished yet at home...subbed in closegrip bench)
Closegrip Deadhang Pullups - BW + 40 pounds x 4
Standing Barbell Military - 125x5
Widegrip Deadhang Pullups - 25x5
Incline Bench - 190x4

Ropeclimb - pure upper body, no legs - I think it's about 20 foot up there?
------------------------------------------

Run - 80-85% max heart rate

2 miles
1.5 miles
1.5 miles
1.5 miles

total = 6.5 miles

[korinek00]

Lifting - Lower - 1 working set for each exercise.
----------------------------------------------
Squat - 255x5
Deadlift - 375x3
Calves
Front Squat - 195?x5
-------------------
Swim - 46 laps combat side stroke with fins.

[korinek00]

Run - 70-75% max heart rate.
---------------------------
2.0 miles
1.5
1.5
1.5

total = 6.5 miles

[korinek00]

Rest

[korinek00]

Run with 40 pound vest.

8 balls to wall intervals spread out throughout the day.

0.8 miles x 8

total = 6.5 miles

* 100'ish degrees today - went through almost 2 gallons of water! plus my daily gallon of milk.

[korinek00]

Rest

[korinek00]

Swim - 46 laps combat side stroke with fins.

[korinek00]

Run - 70-75% max heart rate.

2.0 miles
1.5
1.5
1.5

total = 6.5 miles

[korinek00]

* Few days in there this week too where I did:

110 pushups
110 abs (situps and flutterkicks)
21 pull ups

[korinek00]

Swim - 46 laps combat side stroke with fins.

110 Pushups
110 Abs
22 Pullups

[korinek00]

Rest

*Deload starts tomorrow

[korinek00]

Totals
------
5,000 calories a day
26 run miles a week
3.8 swim miles a week

[korinek00]

New Goal
--------
October 22-24 - SEAL Fit Warrior Camp

SEAL FIT Warrior Camp (A.K.A., Kokoro Camp) is the gold standard for training warriors and athletes to be leaders and victors. The Kokoro Camp is a 50-hour crucible test that builds mental toughness and warrior spirit through an extreme training environment. Click HERE for the latest schedule.

Cost - $1,300

*Last week I had fucking $30 dollars in my bank account. Now to raise $1,300 extra on top of expenses?

Where there's a will, there's a way...

[korinek00]

Rest

[korinek00]

*DELOAD*

Run - 1.5 miles @ 80-85% max heart rate

[korinek00]

*DELOAD*

Squat - 185 x 10
Deadlift - 250 x 10
Calves
Front Squat - 135 x 10
---------------------

Swim - 11 laps combat side stroke.

[SpankyC]

*DELOAD*

Squat - 185 x 10
Deadlift - 250 x 10
Calves
Front Squat - 135 x 10
---------------------

Swim - 11 laps combat side stroke.

man now thats a workout!!!

[korinek00]

*DELOAD*

Bench - 145 x 10
Deadhang Pullups - BW x 6
Dips - BW x 10
Closegrip Deadhang Pullups - BW x 6
Barbell Military - 85 x 10
Commando Pullups - BW x 6
Incline - 130 x 10
Rope Climb - half way up
-----------------------

Run - 1.5 miles @ 70-75% max heart rate.

[korinek00]

Rest

[korinek00]

Finished deloading and reviewed the last few months of training.

My strength/pushups/situps/pullup numbers are my weak spot and they have really stalled and plateaued due to the high volume of swimming and running.

So I'm going to cut out the volume and really focus on my push/sit/and pull.

Here's the goals. Once I hit these THEN I will go into high mileage, maintaining my strength, because it's damn near impossible to get stronger running 28 miles a week with swimming too.

Goals:
------
100 pushups in 2 mins.
2 min rest
100 situps in 2 mins.
2 min rest
20 dead hang pullups

4 mile run - 24:00 minutes.

Once I get these then I will give myself the green light to work up to 40 miles a week to prepare for the high mileage at BUD's.

Amen.

[korinek00]

5/3/1 Style

Bench - 145x5 - 165x5 - 185x9
Pullups - 5 kipping - 5 regular - 9 x Bw + 10 pounds

Pushups

[korinek00]

Squats - 165 x 5 - 185 x 5 - 215 x 9
Weighted Abs
Dumbbell Lunges

[korinek00]

6 mile long slow distance

[korinek00]

SEAL Fit - "METCON HELL"

Warm Up: 21-15-9 Wall Balls, Pull-ups

Work Capacity: Metcon Hell - 3 Rounds for Time:

Row 2,000M
Run 1 mile fast

Durability: 200 sit-ups AFAP (as fast as possible). Yoga or active stretch 10 minutes

*Forgot to start my stop watch on this one.

[korinek00]

Rest

[korinek00]

*Scaled down the original workout a bit.

Warm Up: 1 Mile Run. 50 Pull-ups, 50 Push-ups

Strength: Work to 1RM Overhead Squat ** Worked up to 165-175 ish

Stamina: 5 rounds, not timed: 3 O/H Squats @ 85% 1RM, 10 Turkish Get Ups (40#, 5 ea side), 25 weighted sit-ups (35#)

Work Capacity: Eva
2 Rounds for Time: Run 800M, 30 KB swing (70#), 30 Pull-ups (all sorts of variety, kipping, dead hang, chinups, etc.)

Durability: 150 Flutter Kicks (4 count - 3 sets of 50) Stretch 10 minutes.

[korinek00]

Warm Up: ROM Drills.

Work Capacity: Scotty
Run 1 mile (5:48)
25 Handstand pushups
25 pistols (each leg)
25 burpees
50 double unders
60 pullups
Puke (lol)
100 pushups
200 air squats

Time - 50 minutes

[korinek00]

Light Swim

[korinek00]

Warm Up: Run 800 meters, then 50 x Burpee Wall Balls

Strength: Find 1 RM Dead Lift ** Pulled 395 without killing myself. Next time going to pull a 415 for sure.

Work Capacity: 5 Rounds for Time

50 x Double Unders (where you jump rope and make it go around twice each jump)
25 x Situps with a #25 plate across chest
15 x Deadlift with #225

Time: 18:01

Durability: 3 mile run @ moderate pace.

[korinek00]

Warmup: 200 meter walking lunge, 10 x 30 sec sprints, 15 sec rest, 200 meter walking lunge

Strength: 1RM Push Press **worked up to 183

Stamina: 5 x Push Press @ 90% 1RM, 25 Man Makers with #35 dumbbells, Buddy Carry 800 meters (didn't have a buddy so used a barbell and plates, 135 pounds)

Durability: Planks, 1 minute each side

[korinek00]

Morning:

30 min swim with fins

Evening:

1 hour 15 mins of Ultimate Frisbee @ DEP meeting

[korinek00]

Warm Up: ROM Drills. 25 x Burpee - Pullups - Knees to Elbow

Work Capacity: "Truth": 3 rounds for time

30 x Squat Cleans 95#
60 Pushups
Run 1 Mile

Time: 46:21

Durability: Max rep situps in 2 mins. (Unanchored) *62, should have started out at a faster pace, still had alot in me.

[korinek00]

1 mile swim with fins

[korinek00]

Squats
*Legs a little iffy from all them Squat Cleans lol

Worked up to 255 x 3

5 rounds: 225# x 3, 15 Squat Jumps, Hip Mobility

[korinek00]

Run 400m, 100 Pullups
Run 800m, 100 Pushups and 100 Squats
Run 1 mile, 100 Pushpress 95#

Time: 56:21

fuckin pullups took me forever

100 situps (unanchored) as fast as possible

[korinek00]

Low Intensity
------------

45 min run in the morning

45 min swim in the afternoon

[korinek00]

High Intensity
-----------------------

Warm Up: 100 Wallball Shots as fast as possible with 20# medicine ball

--------------------------------
30 minutes as many rounds as possible of:

5 hand stand pushups
6 burpees
20 kettle bell swings with 55# kettlebell

* went a little over 12 rounds

* couldn't do the hand stand pushups so I subbed in a 25 second static hold while in the hand stand position


then:

3 mile timed run - 20:14

stretch

[korinek00]

Rest

[korinek00]

Low Intensity
---------------
a.m. 45 min run

p.m. 45 min swim

[korinek00]

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


** Scored 375

[korinek00]

~Morning~

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

**Hit round 13+ 6 and my callouses tore....again...lol

~Evening~

3x1mile Repeats hold within 5-10sec, Rest 3 min Between Repeats

** 6:00 min per mile for each interval

[korinek00]

~Morning~

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

** 10:25 **

~Evening~

3x300m Repeats hold within 15-20sec, Rest 45-60sec between Repeats.

[korinek00]

Rest

[korinek00]

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

** 9 rounds + 10 Pushpress + 10 KB swings + 7 box jumps

[korinek00]

~Morning~

3 rounds for time

21 dips
21 pullups
21 burpees

** 15:33

~Evening~

1 hour of ultimate football at DEP meeting

*slipped on the wet grass and hit my knee. I believe it's just a bruise of somesort. Off next 2 days to let it heal.

[korinek00]

~Morning~

Strength:Squat Clean 10 - 8 - 6 - 4 - 3 - 2 - 1 – 1

45-90-115-135-155-175-195-205

*Maybe had 215 or 225 in me, ran out of time. Good starting point.

~Evening~


Work Capacity:3 Rounds for Time
30 x Squat Clean (95#)
30 x Burpee
Run 800M

Time: 32:08

*Killer session

[korinek00]

Work Capacity: 10 Rounds for time:

5 x burpee tire flip (sub burpee Clean & Jerk 135#)
100 M bear crawl
20 x KB Swing (55#)

*Did 5 rounds, ran out of time. Around 26:00 minutes.



Durability:**3 x 1:00 minute plank holds, vary position (side, front, side).*

[korinek00]

Strength:**Work to 1RM Strict Press

*Worked up to 135#

Stamina:* 5 sets of 3 with 115#.


Work Capacity: “Sevens” Seven rounds for time:
7 x HSPU (subbed a 28 second hand stand hold, not proficient in these yet)
7 x Thruster (135#)
7 x KTE
7 x Deadlift (245#)
7 x Burpee
7 x KB Swings (70#) (55# is the heaviest my gym has)
7 x Pullups

Time: 47:40

*Really not a great performance, thrusters were a little heavy for me and slowed me down big, puked in the 6th round, whole body was shaking after this session.

[korinek00]

~A.M.~

LSD Run: 45 minutes

~P.M.~

Tempo Swim: 15 minutes

PT Pyramid
Pull x 1
Push x 2
Sit x 3

*Pyramided up to 7 and back down.

[korinek00]

REST

[Cellardweller]

What's up K? I was wondering if there's something particular you train for. You do some killer shit in here that reminds me of the preseason conditioning I used to do when I was on the rowing crew.

[korinek00]

What's up K? I was wondering if there's something particular you train for. You do some killer shit in here that reminds me of the preseason conditioning I used to do when I was on the rowing crew.

Wadup Cellar? I'm conditioning myself for the Navy SEALs. I think this month is the month I get my contract! Had to wait 6 months due to needing laser eye surgery to correct my vision.

[korinek00]

~A.M.~

Strength:**Work to 3RM Front Squat

*Worked to 200x3

Stamina:* 5x3 with 180#.

~P.M.~

Work Capacity:**AMRAP 20 minutes:
10 x thruster (95#)
10 x pull-up

*10 Rounds + 2 Thrusters

*AMRAP = as many rounds as possible

[Cellardweller]

Wadup Cellar? I'm conditioning myself for the Navy SEALs. I think this month is the month I get my contract! Had to wait 6 months due to needing laser eye surgery to correct my vision.

Doesn't get any more hardcore than that.

[korinek00]

~A.M.~

45 minute long slow swim with fins, combat side stroke

(roughly a mile)

~P.M.~

45 minute long slow run

(roughly 5 miles)

[korinek00]

***I weigh about 175 pounds now. Down from 188

~A.M.~

Strength: Work to 3 RM Deadlift

*340 – 3RM

Stamina: 5 sets of 3 with 85% 3RM.

* 5x3 with 290

~P.M.~

Upper Body PT
Pullups (sets x reps)
Regular grip – 2x7
Reverse grip – 2x7
Close grip – 2x7
Wide grip – 2x7
Mountain climbers – 2x7
Pushups
Regular – 2x15
Triceps – 2x10
Wide – 2x15
Dive Bomber – 2x15
Dips – 2x15

Abdominal PT
Two cycles of:
Regular situps – 40
Leg levers – 40
4-count Flutter Kicks – 50


Running
3-mile run

[korinek00]

~A.M.~
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups (subbed little decline situps all I have)
10 Back extensions

*15 rounds + 10 wallballs + 10 situps


~P.M.~

Swimming
200m warmup
500m sidestroke
3 x 100m sprints
4 x 50m sprints
200m cool down

[korinek00]

~A.M.~
Strength: Work to 1RM Push Jerk

* 205

Stamina: 7 singles with 90% 1RM.

*185

~P.M.~

Upper Body PT
Pullups (sets x reps)
Regular grip – 2x7
Reverse grip – 2x7
Close grip – 2x7
Wide grip – 2x7
Mountain climbers – 2x7
Pushups
Regular – 2x15
Triceps – 2x10
Wide – 2x15
Dive Bomber – 2x15
Dips – 2x15

Abdominal PT
Two cycles of:
Regular situps – 40
Leg levers – 40
4-count Flutter Kicks – 50

Running
4-miles

[korinek00]

For time:
155 pound Squat Clean and Jerk, 30 reps

*11:23

~P.M.~

Swimming
Hypoxic Pyramid 2-4-6-8-10-10-8-6-4-2 (strokes per breath)
(10 x 50m freestyle with 10 sec. Interval (rest) in between each 50m)
(Each level of the pyramid is 50m)

[korinek00]

~A.M.~

Strength: Work to 1RM Bench Press
*215

Stamina: 10 singles with 90% 1RM
*195

~P.M.~

Running: Long Slow Distance
6 miles

[korinek00]

~A.M.~

"Barbara" - modified

Five rounds, each for time of:
10 dips
15 4-count flutter kicks
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

~P.M.~

Swimming: Intervals
6x100 yard repeats (sidestroke) with active recovery between repeats.

[korinek00]

~A.M.~

Off

~P.M.~

Running: Easy
Half of LSD mileage at easy pace
3 miles

[korinek00]

~A.M.~

Push/Sit/Pull

Ladders
1rep=10sec of rest
2reps=20sec of rest
3reps=30sec of rest
4reps=40sec of rest
5reps=50sec of rest
6reps=60sec of rest

100 -4-count flutter kicks
25 dips

~P.M.~


Swimming: Tempo

2x12 minutes with 6 minutes active recovery between repetitions.

[korinek00]

~A.M.~

Strength:Work to 3RM Front Squat.

*205 x 5

Stamina: 5x3 with 85% 3RM

*185

~P.M.~

Running: Tempo
2x12 minutes with 6 minutes active recovery between repetitions.
@ 6:38 min/mile pace (1:39 per 400)

[korinek00]

~A.M.~

Swimming: Long Slow Distance
44 laps sidestroke with fins

~P.M.~

“Blake”

Four rounds of:*
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups (subbed 40 sec handstand hold)

[korinek00]

The SEALfit Kokoro camp was awesome, brutal, powerful, beautiful, and quite the ass kicking. Long post to follow describing my experience in detail.

My training now is in the "off season" as I focus on building up my strength. Short high intensity conditioning sessions. Keeping my weight where it is.

[korinek00]

This website (www.sealfit.com) is ran by a Navy SEAL by the name of Mark Divine. One of their camps is the “Kokoro” camp, Japanese for “Warrior Spirit”. They called it a “mental toughness” camp. It really interested me until I saw the price tag of $1,300. My first thought was, “holy shit, yeah right. I can't afford that. I'm a broke ass kid making minimum wage at a sandwich shop. ” A few weeks went by, I put the camp off figuring I wasn't going to do it. But my dad got on my ass about it and he was right, if I really wanted to do it I wouldn't let a little money stop me. So I said fuck it, I'll get the money. So he cosigned a loan for me and I signed up for the December camp.


A few months go by and finally the day is here that I get to leave. I've got my plane ticket, train ticket, and my mom even prepped a folder for me listing every step of the way to guide me. Me, being a guy, definitely would have gotten my ass lost. Thanks mom. Haha. I called it my “Dora the explorer folder”. The night before I leave I'm too pumped already and only get 1 hour of sleep. My train leaves at 3:45 a.m. I leave my place at 2:30 a.m. My dad and I get to the station and there's only one other couple waiting for the train too. The train arrives 1 hour late. But fuck, I've never been on a train before, so I'm stoked just to ride a train. I can't sleep and get to denver at 7:00 in the morning. I make my way to the bus stop. The bus ride to the airport took about an hour. I was the only person on the bus for the first 45 minutes so I sat up front and me and the driver talked the whole way.
I grab some grub at the airport, buy a few books to pass the time, security wasn't bad at all. I'm not sure what all the hype about the scanners is in the news. I did set the alarm off though because I had change in my pocket and I elected not to take my hoodie off and had to get patted down, and I guess girls can't pat down guys and vice versa? The chick had to radio in a male to pat me down, c'mon, I don't bite. ***gott probly liked pattin me down. Haha.

The plane ride was 2 hours and finally I'm in San Fuckin Diego California. I step outside and immediately soak in my surroundings, namely the palm trees and spanish architecture. The warm air felt awesome. A cab took me to Encinitas, the town where the camp is, about 30 minutes away. Dropped me off at my hotel, Quality Inn and Suites, and first thing I do is head to the beach. The ocean was humbling, stretching out as far as I could see, just vast and enourmous. Little birds were everywhere, they were hilarious. Piles of kelp shit were washed up everywhere too. I took a long walk, the wooshing sound of the ocean was very relaxing. When it got dark I grabbed a bite to eat at a local place. Cheapest place ever, had meatloaf and veggies. The owner and me sat and talked. Older guy from Michigan, business man. I go to the hotel and crash. I wake up , checkout and begin exploring.


To be continued...

[korinek00]

5/3/1 Bench
120x5
140x5
155x11

Weighted Dead Hang - 15#x8

Pushups - 3x20 - 60 sec rest.
Kip Pull - 15,14,10 - 60 sec rest.

Static Pushup Hold - 45# on back - 1:10
Static Pullup Hold - 20 sec
---------------------------------------
22:30 swim with fins
------------------
22:30 run with boots and pants
------------------
*Notes - bodyweight 168.2, nutrition good, good day

[korinek00]

5/3/1 Dead
210x5
240x5
270x11

3x30 four count flutter kicks - 60 sec rest

2 pood KB swings - 100 in 5 mins
---------------------------
22:30 swim with fins
--------------------
22:30 run with boots and pants
------------------
Notes- bodyweight, 169.1, nutrition decent, caught a free customer appreciation meal, KB swings turned my legs into jello

[korinek00]

Took the PST for my contract a couple weeks ago.

10:00 swim, yes bad, and yes I forgot my skin tight swim trunks, and yes I swam in big ass baggy gym shorts, and yes I'm a dumbass, lol

62 push
83 sit
15 pull

8:32 run

*Decent, just need more pushups, my long arms don't help none, and I won't forget my swim trunks next time

[mcbeast]

Good stuff man. Continue that story!

[korinek00]

5/3/1 Military Press
75x5
85x5
100x9

Run and Swim

[korinek00]

~A.M.~

5/3/1 Back Squat
140x5
160x5
185x10

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 40 pounds each

~P.M.~
Swim - Time Trial - 15 minutes with fins, about 50 seconds per lap. about 18 laps

[korinek00]

Snatch 1-1-1-1-1-1-1 reps

*Just played around with technique a bit and did some shoulder mobility drills.

Max rep pushups no pause - 45
max rep pullups no pause - 11

[korinek00]

^
18 minute steady run

[korinek00]

I couldn't resist and I head for the SEALFit compound. On my way I see people doing burpees and air squats, a crossfit workout, put a smile on my face because I knew I was close. I get there at 9:30 a.m. We are supposed to be there at noon. First thing I see is Mark Divine. We shake hands. He's a solid dude. First thing he says is “Your early”. And I'm like “well hell yeah”. He had me take a seat and wait for everyone to show up. But this girl in her 30's, or 40's, super fit, comes over and asks if I want to go for a run with her and another guy. Well fuck yeah, I'm in fuckin california. I'm not gonna sit on my ass. As we head out Mark says “Now no complaining this weekend”, cause I'm going on this run which I think is just going to be around the block or something.

She is a mom with kids and during the run I find out this guy is an ex-Navy SEAL, Brad, that runs www.sealgrinderpt.com. This guy failed a math test in Second Phase of BUD's and was dropped from training. Came back a second time having to start all over from the beginning and graduated. This motherfucker went through Hell Week TWICE, yes TWICE, spending over 10 months in BUD's all together. Well, we ended up running 9 fucking miles in my shitty ass shoes I've had since 9th grade. I've got big ass blisters before the camp even starts. We hustle back cause were cuttin it close on time and I see all the other guys dressed up and ready to go. I change and the girl grabbed me Subway, said she felt bad running so far before the camp. Real nice of her
.
We all introduce ourselves to each other and stand awakardly in a circle because we have no idea what the fuck to expect. We each take turns getting video taped for about 30 seconds just introducing ourselves and explaining why were here, etc. While we stand and wait, like cows about to be slaughtered, the instructors are in a coaching meeting planning how to slaughter said cows....

[Cellardweller]

we stand and wait, like cows about to be slaughtered, the instructors are in a coaching meeting planning how to slaughter said cows....

You got me hanging now!!

[korinek00]

12min As Many Rounds As Possible:

10 Pistol Squats (didn't go full depth, went to a bench to get the hang of these)
10 Kettle Bell Swings 2 pood (72#) (swings overhead)

* 9 rounds + 4 pistol squats

Rest 5 minutes

With a 6min Running Clock
1 minute Hollow Rocks
1 minute Knees to Elbows

[korinek00]

Week 2, Cycle 1

~A.M.~

5/3/1 Bench

130x3
150x3
165x8

Deadhang Pullups

BW x 3
10# x 3
17.5# x 8

~P.M.~

Run - Intervals

All out efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.


Notes - Body Weight 169.2, ran up big ass hills on the gravel road in boots and pants, felt real strong on the runs, cleared out my lungs and sinuses lol

[korinek00]

Week 2, Cycle 1

~a.m.~

5/3/1 Deads

3x225
3x255
8x290

50 - 4 count flutter kicks unbroken

1x15 good mornings with just the bar

~p.m.~

Swim

4 x 5 minute intervals holding maximal pace.

3 minutes easy swimming between each set.

Notes -
* bodyweight 170.2
* nutrition spot on
* sleep poor roughly 5 hours
* swim was with fins, ankles and hip flexors felt strong, no pain

[korinek00]

~a.m.~

5/3/1 Military Press

3x80
3x90
7x105

weighted neutral grip pull

3xbw
3x10#
8x22.5#

bw dips - 18
kipping pullups - 25

hand stand pushups to a 3" inch 'ish block - 7

static hold dips - up position with 45# - 1:06
bottom position just bw - 43 seconds

static pullup hold, neutral grip, chin above bar - 34 seconds

~p.m.~

Run - Tempo - 25 minutes - 80-85% effort (maybe a bit more hehe)

[korinek00]

Signed my SEAL contract yesterday. I ship September 6th. Hooyah!

[korinek00]

Finally, they have us line up. Our class is a small one, only 8 people. The instructors pace around with their hands behind their backs, a cold stare on their face. Then all hell breaks loose. We drop to the pushup position and hold it until our chest, delts, and arms felt like they were bleeding. Then we switched to flutter kicks, then air squats, then leg levers, then pushups, then flutter kicks, then burpees, then more pushups, a vicious cycle.

Then they started spraying us with water, shouting at us. We looked like a bunch of chickens with our heads cut off. We definitely weren't acting like a team and the instructors kept picking us apart .If our shirt came untucked, you got fucked. If your buddie's shirt got untucked, you got fucked. At all times you had to have your "weapon" secured, which was a 5 foot pvc pipe filled with about 8 pounds of sand. I learned real quick never let go of that bitch because they would grab it and throw it, making you bearcrawl to it.

After a good ass kickin on the grinder we go for a run on the beach. And already my quad is cramping up. I'm like fuck. That 9 mile run might come back to bite me in the ass. Not even 2 hours into this thing and my fucking quad is cramping. We do a bunch of races and competitions on the beach. Sprints, fireman's carry, 100 yard horizontal rolls that made you feel like you had the worst hangover when you stood up.They made sure we were wet and sandy. The water was fucking freezing.

Then we all fill our our rucksacks with sand. Probly 45 pounds or so worth. We do more races, overhead holds with the ruck sacks, all sorts of shit. We finally head back to HQ where Mark gives us a lecture. In between every evolution we get a little break where we get to hydrate and eat and Mark lectures about the mind, body, and spirit. We lived off MRE's, energy bars, and gatorade. The MRE's weren't to bad, just don't get the fried rice, straight up vile shit. The mint chocolate energy bars started out good, but I never want to see another one of those things ever. haha

[mcbeast]

Good Read brotha..Good shit..7 Month countdown now!

[Cellardweller]

Signed my SEAL contract yesterday. I ship September 6th. Hooyah!

Congrats bro. Hard work pays off. Good luck.

[korinek00]

It's dark now and the next evolution is “Murph” which consists of: a 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run WITH our rucksack on. That beat the shit out of me. I ripped my callous off on the pullup bar. My legs were screaming bloody murder and I think I achieved a new max heart rate. They had classical music on the whole time, nice and relaxing, cough, not. After that endeavor, we then have dinner, the first of the two hot meals we get all weekend. We went around and introduced ourselves again telling why were here.

It's maybe midnight now and we head out onto the grinder and do some SEAL grinder PT for a couple hours. We have a tug of war contest, bearcrawl contests, wall squat contests and just like always, it
pays to be a winner and the losers get fucked. Then we run to the beach and get to a little lookout tower where we perform 5 pullups, 10 pushups, 15 squats and then run up a big ass ramp and back down a shit load of times. All I remember is the ramp was big, long, and steep. Me and another guy were always fightin for 1st and 2nd . The losers had to go get wet. Then we had to do an exercise where we ran down a big set of stairs and picked an item out of this box, and had 60 seconds to memorize as much detail as possible. Then run back up and report back what was on the item. My first time I blew ass. I got a Hi-C type powder packet. I bullshitted where it was made and a bunch of other stuff but the instructers had a notebook with all the info and made me run down and do it again. Haha. This time I got it right. My memory starts to blurr here, but the sun started coming up and we headed back to HQ.

[korinek00]

Clean and Jerk

165 - 175 - 180 (missed the jerk) - 180 - 190 - 195 - 205

*Legs and back are pretty beat up from cuttin' cedar trees in the pasture the last few days. Cold and windy out this morning, had the long johns on for this session.

[korinek00]

We got the log out for log PT. We start walking to the beach with it on our shoulders. The height difference in our class was absurd The smallest guy maybe 5'3 and the tallest maybe 6'2. I was the second tallest at 6'0 and the guys in the back had to carry the brunt of the load due to the height difference. So 5 minutes in with this log and I knew we were in for a rough time. It dug and tore into my shoulder, rubbing my skin right off. As we're walking we see a random ass couch on the sidewalk and they want us to take the couch with us too. So me and another guy grab the couch, we head to the beach. The instructors have a fire going, but we don't get any of that heat just yet. We have 10 minutes to dig a hole in the sand, by the fire, big enough for the couch to fit. We grab little sticks start digging. We have breakfast by the fire and again go around and tell everyone why we are here.

Our food at the camp consisted of gatorate, little chocolate mint cliff energy bars, and MRE's. At first I thought, fuckin awesome, chocolate energy bars, and now I hope I never see one of those fuckin things again. Lol. After breakfast we have more races on the beach. We also got to sit on the couch by the fire, but in order to stay on the couch we each had to go around and tell a good story or joke. I told them about the time at work (@ Jimmy John's) this kid, probably 17 years old, comes in and asks if we have a bathroom, yeah it's in the back, 15 minutes go by and we forget about him, but he comes out, doesn't by a thing and dips out of the store. After our lunch rush I go to clean bathrooms and I should have known better. I see this thing lying in the corner, I thought it was a shirt, well it was the kid's underwear and he fucking shit himself and left them in the bathroom. C'mon fuckin' A.

Then they want us to take the couch out into the ocean. We're on a public beach and people were just like, wtf, as we drug this couch out into the ocean. Even I was like, wtf, not the couch...c'mon...But they wanted us to sit on it out in the water. Then we had to drag it back to the beach, up a big ass sand berm, and by now the couch weighed about 500 pounds with all the water soaked into it. Then we had to drag one of the piles of kelp up this sand berm and I'm thinkin, piece of cake. Wrong. The kelp was a bitch. It was wet, it weighed a shit ton, it was all tangled up, and it reeked.

We have more races on the beach consisting of: sprinting up the hill and back, sprinting up the hill and rolling back, sprinting up the hill and spin 20 times, around our weapons lodged in the sand, so we get dizzy as fuck and fall on our asses down the hill, sprinting up the hill and crabwalking back, how about crabwalking up the god damn hill and rolling back, anything you can think of, they turned it into a race.

[korinek00]

Signed my new contract yesterday. Ship date got moved from September 6th to May 18th. FUck yes

[korinek00]

~a.m.~

The “Bear”
5 Rounds, 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed. Work to max load on last set.

Round #1 - 95, #2 - 100, #3 - 110, #4 - 115, #5 - 125

~p.m.~

Run

All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on, 1 min off, 1 min on

*The "Bear" complex is tougher than it looks. Ran in boots and pants.

[korinek00]

Now, we have to take our log out into the water and don't underestimate that water, it's cold. We push our log parallel to the beach through the water and every so often Mark Divine calls us in to do some PT and shit and then back into the water we go. We continue this cycle down the beach and back until we are asked to link arms and lay in the water. But they won't just let us lay there, which would have been nice, they make us summersault backwards so our feet touch behind our heads while we're all linking arms. My eyes quickly filled with sand and when we finished the specified reps I was blind as a bat, and I believe everyone of my team mates was too. As we stood up the instructors asked us to start running, but we couldn't fucking see and I think they got some sort of sick pleasure out of this. haha

It's heating up now outside as we are asked to go on a nice little walk, with our log, through town. Again, the height difference was killing us and we kept rotating trying people in and out, trying to save our shoulders. After the nice little walk through town with our logs, we make it back to HQ and Mark gives us another lecture.

It's dark again. The second night. By now sleep deprivation is starting to kick in for all of us. We gather up in a room and Mark explains we are to go on a "mission". Our mission is to hike, single file up this mountain with fully loaded packs (weapons, canteens, food, the sand bag, etc), once at the top we are to do a sort of recon on this house. We are to memorize as much detail as possible then head back to HQ.

A little hike right? No sweat. We pack up, pile in this van, and they drive us out to the mountain. The drive was 45 minutes away and the instructors made sure the heat was up full blast in the van tempting us to fall asleep. But of course, you fall asleep, you get fucked. We made sure to keep a conversation going between us to keep each other awake.

We arrive at the base of the mountain and we each dawn a green glow stick attached to our packs to keep us visible. We are suppose to be at the house at 2:00 a.m. I'm in the front of the line and I try to set a pace so we can make our designated time, but, in the end, we can only go as fast as our weakest man. Anyways, we start hiking. No one ever told us how far it was, the coaches just said you'll know when you get there, just follow the little gravel road. We were instructed not to talk to each other, only using hand signals and shit. The only time we could talk is when we stopped for water, in which case we whispered. The only noise was the wind in the trees, the gravel crunching underneath your boots, and the voice in your head.

I have no idea how long our hike lasted, but I have never been in so much pain, so uncomfortable in my life. The straps to my pack were digging into the fronts of my bleeding shoulders and my lower back, due to the bounce of the pack, looked and felt like hamburger. The mountain was very deceptive, there were so many "false peaks". Every time we thought we were at the top, it turned and started up hill again.

I began hallucinating pretty hard core. At each false peak, I swear I could see the house, but it was a god damn tree every fucking time. Each little shadow in front of me on the ground, I thought it was a hole that I'd step in and roll my ankle. A guy in the back comes up to me and says he wants to be in front because the glow sticks are bouncing and making him sick. "Ok." I say. I switch positions to the back and by god, the fucking glow sticks. The mother fucking glow sticks. They were all bouncing creating shadows on the ground, which made it seem like the ground was moving. Not only was I seeing the house at every peak and avoiding "holes" in the ground created by shadows, but now the ground was fucking moving.

We stopped periodically for water breaks. One of our guys, an out of shape older guy, was having difficulty continuing. So, in groups of two we rotated, carrying his pack for him. There came a time where we all thought we were lost, that we might have taken a wrong turn,

"How could this hike last so long? Surely we took a wrong turn guys." Which really fucked with your head.

Well, we finally did make it to the top and sure enough there was the house, but I had seen the house 1,000 times already at every false peak, I wasn't going to let my mind trick me until I could touch that bitch. What's really funny though, is the house had an outdoor light on and I thought it was a camp fire. I started hallucinating and dreaming and shit that it was a camp fire and we we're all going to sit down and get warm, maybe roast some marshmallows and make a few smores and tell stories. But, soon enough I saw it was just a light and my little daydream was crushed underneath the cold tone of the instructors telling us we didn't arrive on time and to hurry up and get our recon done with. We split up into two man teams and memorized as much detail as our little delirious minds could handle at the time.

By now I was absolutely freezing. The wind was blowing at the top of that mountain and I missed the part where we were suppose to bring 8 pairs of shirts and 5 pairs of pants to the camp so we could change clothes periodically. Before the hike, everyone changed into nice warm clothes except me. Fuck I'm dumb. I had the same wet clothes on the whole weekend.

Done with that, they told us to start hiking back down which ignited a sense of despair in each of us, some more than others.

"Hike, back down? All the way? No way, there's no way." Some of the guys chatted.

I didn't partake in the conversation as some of the guys began to bicker at each other.

"Fuck it I thought." I was ready to walk, to run, roll or whatever down the mountain because it didn't matter anymore. The pain didn't matter.

They ended up picking us up part way down the mountain. We piled into the van and they cranked up the heat. If we fell asleep we were to be punished. I tried my hardest to keep the guy next to me awake. He'd be talking with me and mid way through a sentence he would fall sleep. I'd wake him up, and he would start talking again right where he left off, without missing a beat. It was actually hilarious and I continued this for the whole 45 minutes.

The van pulled up at HQ and we climbed out. My legs were like cement. My feet were swollen like a god damn volleyball. We gather together in a room with Mark. He was pissed because we didn't make our 2:00 cut off time. So, we were to be punished.

All in all, we ended up hiking 14 miles, all up hill, with 55 pound ruck sacks on.

[korinek00]

Congrats bro. Hard work pays off. Good luck.

Thanks Cellar, and ain't that the damned truth. :D

[korinek00]

Good Read brotha..Good shit..7 Month countdown now!

7 months now less than 2!

Shit got moved to May 18th. They had to do some changing around and they gave me the choice between may or october. Damn right I want may! Bring that shit :)

[korinek00]

~a.m.~

Weighted Pullups 5x5
25,25,20,15,15

Weighted Ring Dips 5x5
25,25,20,15,15

Weighted situps, behind head, no anchor
10x5 12.5x5 12.x5 12.5x9 12.5x8

~p.m.~
Pushups, continuously running clock, 2 pushups first minute, 4 second minute, etc.
11 rounds + 21
total pushups = 153

Situps unanchored, continuously running clock, 2 situps first minute, 4 second minute, etc.
11 rounds + 18
total situps = 150

Deadhang Pullups, continuously running clock, 1 pullup first minute, 2 pullups second minute, etc.
7 rounds + 6
total pullups = 34

Dips, continuously running clock, 1 dip first minute, 2 dips second minute, etc.
9 rounds + 9
total dips = 54

[korinek00]

~a.m.~
5×5 Weighted Step ups 24″ box, each leg (2 min rest between sets)
Alternate legs but 1 leg must remain on the box at all times. Step leg must come to full extention before the other leg is placed on the box.

5 Rounds For Time:
6 Hand Stand Push Ups
9 Strict Pull Ups
12 Knees To Elbows, Strict, no kip.

~p.m.~
50 - 4 count flutter kicks with boots, one set
Time Trial - 1 mile swim with fins - 32:06

*Swim felt strong, I'll get it down to a 30:00 before I ship.

[korinek00]

Off

[korinek00]

~a.m.~

Clean and Jerk: Work up to 85% 5x2

135x1, 145x1, 155x1, 175x5x2

Front Squat: 90% 3x2

190x2, 195x2, 195x2

Muscleup Practice for 5 mins.

~p.m.~

Run
3×7 min intervals w/3min recovery between rounds.

*Run in boots and pants on gravel road. Felt strong.

[korinek00]

~a.m.~

Good Mornings
5,5,3,3

Standing Barbell Military Press
95x5, 105x3,115x3, 125x3

6 Minutes As Many Rounds As Possible:

8 Pistols, (did them to a bench)
10 Burpees

~p.m.~

Swim with fins

Hold Maximal Pace on each

5x2min, 3min Recovery between intervals
Then:
4x1min, 1min Recovery between interval

then did some drown proofing with my dad, tied my hands and ankles and swam, got some weird looks, I'm sure the lifeguards were a little uneasy lol

[korinek00]

Off

[korinek00]

~a.m.~

4 Rounds for time:
6 Hang Power Snatches 105 pounds
25 Double Unders
Rest 5min
Hollow Rocks 2min

~p.m.~

1.5 mile jog to the big hill
Tabata up the big hill
1.5 mile jog back home

[korinek00]

Weighted Bar Dips 5x5

45, 45, 45, 50, 50

Weighted Deadhang Pull 5x5

25,25,25,20,20

then

Cindy - As Many Rounds As Possible in 20 Minutes of:

5 pullups
10 pushups
15 squats

=

20 rounds + 5 pull + 10 push

[korinek00]

~a.m.~

Deadlift 5x5 with 2 minutes rest between sets.

275, 285, 285, 295, 305

100 4-count flutter kicks
100 situps

~p.m.~

Swim with fins.

2x10min, Rest 5min Between intervals
Then
2x2min, Rest 1min Between intervals

[korinek00]

Off

[korinek00]

~a.m.~

On the min for 5 min
4 Squat Cleans @60% of 1Rm = #125

5x15 pushups - regular, triceps,wide, divebomber, etc
5x20 situps
5x6 pullups
5x8 dips
5x25 - 4 count flutter kicks

~p.m.~

Run

10 minute warmup
30 seconds on/20 seconds off x 8 all out efforts up a hill
10 minute cool down

[korinek00]

~a.m.~

15, 12, 10, 8 Reps for time of:
Overhead squats @ 70% 1RM, = (.7x170) = 125
Chest 2 Bar Pull Ups

~p.m.~

500 yard side stroke without fins
20 laps with fins

[korinek00]

Off

[korinek00]

~a.m.~
Back Squat: 3×3 @ 90% Rest 3min between sets = #230
Rest 5min
Front Squat:3×5 @ 50% Rest 2min between sets. Move bar as fast as possible = #110

5x15 push – varied positions
5x25 situps
5x6 pullups
5x8 dips
5x25 – 4 count flutters

~pm~

Run

5x2min, 3min Active Recovery between intervals
Then:
4x1min, 1min Active Recovery between interval

*Runs were in boots and pants up a hill like always.