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2003/09/02, 01:39 PM
Great to hear that you are modivated!! That is the hardest part of getting in shape. I quit smoking 2 months ago, and haven't looked back, you just have to do the same.
You're going to be pushed hard in basic training, but with some work, you can get your body used to it, so it wont be AS hard on you. Forget working out 7 days a week, it's pointless AND counterproductive. Bodybuilders dont take days off because they are tired, they take days off to get big gains!
Since you have a few months till you ship off, you've got a great chance of attaining your goals. You can do alot in three months!
To start off, forget your pride. It's not about how much weight you can move, or how far you can run, only that you improve. I'd recommend getting used to running, pushups, and situps, because you'll be doing alot of them in Basic. Switch up pushups for your chest exercise every other week or so, to get used to them. (Pushups dont build mass as well as weight training, but you'll need the endurance it takes to do pushups, since you'll be doing a whole boatload of them)
I've been doing the following workout for the past month with my workout partner, and we've found it very good. He's enlisted in the Navy, and ships off at the end of this month. He's shooting for the SEALS, or EOD if they wont take him. Try it on for size, but definetly look at the FT workout routines.
Monday: Chest, Abs, Calves, Forearms, 20 min HIIT
Tuesday: Biceps, Back, Quads, Hams, 20 min HIIT
Wed: Rest
Thur: Chest, Abs, Calves, Forearms, 20 min HIIT
Fri: Biceps, Back, Quads, Hams, 20 min HIIT
Sat: Rest
Sun: ~Long Run
Work hard, and make your own luck in life!
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2003/09/02, 03:30 PM
Sorry about that! I do shoulders on Tuesdays and Fridays, and triceps on Mondays and Thursdays. The reasoning behind this is that Benching works your tris fairly hard as is, may as well do them on the same day. Biceps on back day, because most back exercises work your Biceps.
HIIT stands for High Intensity Intervault Training. It involves staggering the difficulty of the workout from light to hard back to light to hard over a short ammount of time. It's a great way to get a hard workout, burn fat, and build endurance.
Special thanks to RavenWolf for this workout (Slightly modified).
20 Minute HIIT Workout:
Minute Levels Description
2 5 Medium walk
3 6 increase walk pace
4 7 increase walk pace add arms
5 8 light jog
6 9 faster jog
7 6 medium-fast walk pace
8 7 fastest walk pace, add arms
9 8 light jog
10 9 faster jog
11 6 medium-fast walk pace
12 7 fastest walk pace add arms
13 8 light jog
14 9 faster jog
15 10 light sprint
16 9 faster jog
17 8 light jog
18 7 fast walk
19 6 medium walk
20 5 slow walk pace
To answer your question about reps, it's not that simple. No straight plan will work without change. You have to swich up your workouts to get the most bang for your buck. Since you have 3 months to work with, Let's break it down over that 3 months.
First 3 Weeks: Muscle Mass Training - 10-15 reps. 3 sets, 2 different exercises per body group.
Second 3 Weeks: Strength Training - 6-8 reps. 3 sets, 2 different exercises per body group.
Third 3 Weeks: Muscle Mass Training - 10-15 reps, 3 sets, 2 different exercises per body group.
Fourth 3 Weeks: Endurance Training - 15-20 reps, 3 sets, 2 different exercises per body group.
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