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Old 06-11-2013, 12:59 PM   #1
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Default Fighting Fit

What kind of workout routines do you use to keep your strength and flexibility up? Any diet tips you've discovered? What about lifts that you think are a necessity in a complete workout? There seems to be a lot of military guys, past and present, on here and your input would be greatly appreciated!



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Old 06-11-2013, 01:10 PM   #2
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First rule if zombie land: Cardio, cardio, cardio.

Watch carbs. Try to keep intake to less than 40 grams per day when trying to lose weight.

Core strengthening exercises. Planks, push-ups (multiple styles), Russian twists, 8 count body builders, mountain climbers, crunches, sit-ups, leg lifts, squats, lunges, step ups, with 15-30 minutes of cardio before and after. You can add weights in there with some of these exercises, or mix in curls, presses, etc.



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Old 06-11-2013, 02:29 PM   #3
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My big thing i'm trying to work on is Drink More Water. Trying to cut back on tea, almost eliminated cokes, not giving up coffee and I'll drink a low carb beer every once in a while.
I really don't like plain water so I've been using those flavor packets but.......u have watch those as well for High Fructose Corn syrup

I've joined a gym. I agree with Doc. Cardio, cardio, Cardio. At least 30 min a day

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Old 06-11-2013, 02:43 PM   #4
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I walk, not run, 3 miles each morning....

Drink lots of water and eat very little beef...

Consciously avoid stress wherever possible and relieve it when it's not....

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Old 06-11-2013, 03:59 PM   #5
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Quote:
Originally Posted by SSGN_Doc
First rule if zombie land: Cardio, cardio, cardio.

Watch carbs. Try to keep intake to less than 40 grams per day when trying to lose weight.

Core strengthening exercises. Planks, push-ups (multiple styles), Russian twists, 8 count body builders, mountain climbers, crunches, sit-ups, leg lifts, squats, lunges, step ups, with 15-30 minutes of cardio before and after. You can add weights in there with some of these exercises, or mix in curls, presses, etc.
I'm actually eating trying to bulk up so carbs are my best friend lately I do need to work on the cardio though, but I'm hesitant since I'm trying to bulk. Once I hit 170 I'll throw in cardio, swimming and watch the carbs.

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My big thing i'm trying to work on is Drink More Water. Trying to cut back on tea, almost eliminated cokes, not giving up coffee and I'll drink a low carb beer every once in a while.
I really don't like plain water so I've been using those flavor packets but.......u have watch those as well for High Fructose Corn syrup

I've joined a gym. I agree with Doc. Cardio, cardio, Cardio. At least 30 min a day
Nothing wrong with a beer now and then have you looked at the water flavorings made with stevia? They're supposedly better for you than than the artificial stuff and still low calories. Nowadays EVERYTHING is processed and has high fructose corn syrup.

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I walk, not run, 3 miles each morning....

Drink lots of water and eat very little beef...

Consciously avoid stress wherever possible and relieve it when it's not....
Good for you managing stress, it plays a lot bigger part in your overall health than most would like to admit.
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Old 06-11-2013, 07:24 PM   #6
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Quote:
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I'm actually eating trying to bulk up so carbs are my best friend lately I do need to work on the cardio though, but I'm hesitant since I'm trying to bulk. Once I hit 170 I'll throw in cardio, swimming and watch the carbs.
Carbs don't give you the kind of bulk you want.

300 workout, Spartacus workout, Insanity, will give you lean muscle mass, but not a lot of bulk. Depends on if you just want to be big, or have a lot of high speed, and endurance strength. If you just want size, then cardio isn't a priority, protein and pushing a lot of weight is what you need.
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Old 06-11-2013, 08:33 PM   #7
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While in the Navy I would Swim, swim and swim, then swin some more. It covers all the excersise you will need. Aboard ship, I worked out with free weights for all parts of the body.

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Old 06-11-2013, 08:41 PM   #8
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Here's my workout and I drink a protein shake every morning of workout days and twice on rest. I too am trying to bulk up and have gained about 15 pounds in a little over 2 months and that's with slacking off some for a couple weeks

Saturday- Chest/Tri
------------Chest-----------
Exercise Sets Reps
Bench Press 5 Rest-pause 45 Seconds
Pec Dec 2-3 Slow 4-6 Cadence
Incline Dumbbell Bench Press 5 Rest-pause 45 Seconds
Cable Crossovers
-----------Triceps----------
Exercise Sets Reps
Close Grip Bench Press 5 8
Close Grip Bench Press 1 20
EZ Bar, Lying Tricep Extension 5 8
EZ Bar, Lying Tricep Extension 1 20
Tricep Pushdown, (hands 8-10" apart) 5 8
Tricep Pushdown, (hands 8-10" apart)

Sunday- Shoulders
-----------Shoulders-----------
Exercise Sets Reps
Military Press 3 8
Seated Dumbbell Press 3 10
Seated Dumbbell Lateral Raise (standing shown) 3 12
Dumbbell Reverse Fly 3 12
Traps
Exercise Sets Reps
Dumbbell Shrug 3 8
Smith Machine Upright Row 3 12
Week 2 - Traps Shock Week
Traps
Exercise Sets Reps
Upright Row/Barbell Shrug Superset (see notes) 4 8/MAX
Shoulders
Exercise Sets Reps
Arnold Press 3 8
Cable Front Raise 3 12
One Arm Cable Lateral Raise 3 12
Dumbbell Reverse Fly 3 12
Week 3 - Shoulders Shock Week
Shoulders
Exercise Sets Reps
Dumbbell Press/Barbell Front Raise superset 4 8/12
Dumbbell Lateral Raise Drop Set 4 Max
Dumbbell Reverse Fly Drop Set 4 Max
Traps
Exercise Sets Reps
Barbell Shrug 3 12
Cable Upright Row

Monday-Back/Biceps
Week 1 - Heavy Week
Week 2 - Light Week
Week 3 - Moderate Week
-----Muscular Back Rotation-----
Week 1 - Heavy
Exercise Sets Reps
Deadlift 3 3
Wide Grip Weighted Pull Ups 3 8
Barbell Rows 5 5
Dumbbell Shrugs 3 10
Muscular Back Rotation
---Week 2 - Light
Exercise Sets Reps
Rack Pull - Above the Knee 3 8
Lat Pull Down 3 12-15
One Arm Dumbbell Row 3 15
Smith Machine Shrug 5 20
Muscular Back Rotation
----Week 3 - Moderate
Exercise Sets Reps
Rack Pull - Below the Knee 3 5
Chin Ups 3 10
Seated Cable Row 5 10
Barbell Shrug 3 12-15
------------ Biceps-------------
Exercise Sets Reps
Barbell Curl 5 8
Barbell Curl 1 20
Incline Dumbbell Curl (bench 30-40 degrees) 5 8
Incline Dumbbell Curl (bench 30-40 degrees) 1 20

Tuesday- Rest

Wednesday- Legs
-------------Legs------------
Exercise Sets Reps
Leg press 3 15-12-10
Leg extension 2 10
Leg curl 2 10
Seated calf raise

Thursday- Rest

Friday- Rest

------Core Strength Workout-------
Perform 2x Each Week
Exercise Sets Reps
Plank with Feet On Bench 3-4 60 Seconds
Hyperextension 3-4 12-15
Dumbbell Side Bends 3-4 12-15
Sit Ups 3-4 60 Seconds - AMAP
Flutterkick 3-4 60 Seconds - AMAP

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Old 06-11-2013, 08:42 PM   #9
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Swimming will as stated give you most of the workout that you need as water is a variable resistance, the harder you push the more resistance happens.
Swimming also has the advantage of giving you a good cardio vascular workout and your not putting strain on your joints like you do when your running.
For muscle strength you can do aerobic weights(light weights high reps) that will add strength and muscle tone and duration.

Doing something like this at least 2-3 times a week for more than 20 minutes eachsrarted by some warm up stretching will give you some flexibility as well.

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Old 06-11-2013, 09:04 PM   #10
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Want a good workout become a sheetmetal worker! lol

Lots of stairs,packing,lifting,ladders,bit of yoga stretching in odd positions,roof climbing,crawl space crawling,summer attic sauna and all of this done by noon hehe



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