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Overall Goal
///
Transform My Body
Live Healthy and exchange 20lbs of fat for 20lbs of lean muscle
Progress & Goals
BEFORE
Aug 15, 2008
CURRENT
Feb 19, 2011
140.9 Lbs.
LEAN BODY MASS
33.1 Lbs.
BODY FAT
CURRENT WEIGHT
174
Lbs.
Apr 5, 2011
CURRENT BODY FAT
19
%
Apr 5, 2011
PROGRESS HISTORY
Lbs.
2010-06-17,2010-07-13,2010-08-10,2011-04-05
170,170,165,174
%
2010-07-13,2010-08-10,2011-04-05
23,20,19
Lbs.
2010-06-17,2010-07-13,2010-08-10,2011-04-05
130.9,130.9,132,140.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Ranger Training Program
Starting 12 July 2010
Week 1
Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace). Check out our race running tips.
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.
Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.
Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim.
Day 7: REST.
Week 2---------------------------------
Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.
Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.
Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.
Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.
Day 7: REST
WEEK 3-----------------------------
Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.
Day 7: REST
Week 4--------------------------------------
Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5--------------------------
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
IMPROVE YOUR PUSH-UPS
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary mu
Starting 12 July 2010
Week 1
Day 1:
A. 100 meter swim (nonstop, any stroke, do not swim on back or touch the side or bottom or the pool).
B. Forced march with rucksack (1/4 body weight); 3 miles in 45 mins. Along a road or 1 hr. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
B. Side straddle Hop or Jump rope 10 minutes (work toward nonstop).
Day 3:
A. 3 sets (maximum repetitions) of push-ups in 30 seconds.
B. 3 mile run (moderate, 8-9 minute pace). Check out our race running tips.
C. Rope Climb/or 3 sets (maximum repetitions) of chin-ups Forced march with rucksack (1/4 body weight); 5 miles in 1 hr 15 min along the road or 1 hr 40 min cross country.
Day 4:
A. Stationary bike; 20 minutes at 70% heart rate.
B. 40 yard sprints (10 times; 30 second rest).
C. 15 meter swim.
Day 5:
A. Forced march with rucksack (1/4 body weight), 5 miles in 1 hr 15 min along road or 1 hr 40 min cross country.
Day 6:
A. 3 sets push-ups and sit ups (max repetitions in 30 seconds).
B. 3 sets chin-ups (max repetitions).
C. 200 meter swim.
Day 7: REST.
Week 2---------------------------------
Day 1:
A. Forced march rucksack (1/3 body weight); 8 miles in 2 hrs along road or 2 hrs 40 min. cross country.
Day 2:
A. Stationary bike; 20 minutes at 70% heart rate.
Day 3:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Run 5 miles (moderate 8-9 minute pace).
C. 3 sets (30-50 each) of squats with rucksack (1/4 body weight). Go down only to the point where the upper and lower leg form a 90 degree bend at knee.
Day 4:
A. 300-meter swim, nonstop; any stroke but not on your back.
Day 5:
A. Forced march with rucksack (1/3 body weight); 10 miles inn 3 hrs along road or 4 hrs cross country.
Day 6:
A. 3 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 35 second period.
B. Stationary bike; 20 minutes at 80% heart rate.
C. 15-meter swim.
Day 7: REST
WEEK 3-----------------------------
Day 1:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 4 miles (fast to moderate 7-8 minute mile).
C. 4 sets (50 each) of squats with rucksack (1/3 body weight). Go down only to the point where there is a 90 degree bend at knee
Day 2:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side straddle Hop 12 minutes (work towards nonstop).
Day 3:
A. Forced march; 12 miles with rucksack (1/3 body weight or 60 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 4:
A. Swim 400 meters.
Day 5:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Run 6 miles (fast to moderate 7-8 minute mile).
Day 6:
A. Stationary bike; 20 minutes at 80% heart rate.
B. Jump rope or Side Straddle Hop 10 minutes nonstop.
C. 15-meter swim.
Day 7: REST
Week 4--------------------------------------
Day 1:
A. Forced march; 8 miles rucksack (1/3 body weight or 60 lbs, whichever is greater) in 2 hours along road or 2 hrs 40 min cross country.
Day 2:
A. Swim 400 meters.
B. 4 sets dips (max repetitions).
C. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
Day 3:
A. Run 6 miles (fast to moderate 7-8 minute pace).
B. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls.
Day 4:
A. 4 sets (maximum repetitions of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Stationary bike; 25 minutes at 805 maximum heart rate.
Day 5:
A. Forced march; 12 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 3 hrs along road or 4 hrs cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope; 15 minutes nonstop.
Day 7: REST
Week 5--------------------------
Day 1:
A. Run 3 miles (fast 6-7 minute mile pace).
B. 500 meter swim (nonstop, any stroke but not on your back).
C. 3 sets (8-12 reps) leg presses, heel raises, leg extensions, leg curls
Day 2:
A. Jump rope or Side Straddle Hop 12 minutes nonstop.
Day 3:
REST
Day 4:
A. swim 400 meters
B. 4 sets dips (max repetitions).
Day 5:
A. Forced march; 18 miles with rucksack (1/3 body weight or 75 lbs, whichever is greater) in 4 hrs 30 min along road or 6 hours cross country.
Day 6:
A. 4 sets (maximum repetitions) of push-ups, chin-ups, and sit-ups in a 40 second period.
B. Jump rope or Side Straddle Hop 12 minutes, nonstop.
Day 7: REST
IMPROVE YOUR PUSH-UPS
1) Timed sets of push-ups – Do timed sets of Regular, Wide arm and, Diamond push-ups for 40-30-20 seconds each with no more then 30 seconds rest between sets. Adhere strictly to proper form described in FM 21-20. (3 sets minimum)
2) Bench press – Strength improvement. Perform 20 repetitions of 50% of body weight working towards 20 reps at 65%. Do 3-4 sets per session.
3) Front Deltoid raises – 10-15 pounds 3-4 sets working towards temporary mu
My Nutrition Program View My Full Nutrition Program
Marty518 has not added any program information.
My Supplement Program View My Full Supplement Program
Marty518 has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
This is my job when I go back overseas someones life could be in my hands... Gotta stay fit for the soldiers next to me.
Visitor Comments
Leave a Comment
Romantic1983
Yea, I can imagine that is a big moving change! How do you like it where you are at? Are you able to get to a gym? Nicole~
Aug 3, 2011 12:26am
Newgirle
Hey U.Nice to hear from you! Welcome Back sweetie! Thaz great to know you are back on track! Keep pushing thru!
Apr 10, 2011 3:15pm
doctorstacy
Hi Marty...geesh you are one busy man...but I totally understand how that life is. ;) Thanks for taking the time to say hello, and glad you are back in the swing. Family here is doing alright. Everyone has adjusted to our move, well I'm still trying to at least. Have a good one.
Apr 5, 2011 6:47pm
Romantic1983
Nice comment way back when:). Wanted to see how u are doing? Training going ok? Nicole~~
Mar 23, 2011 6:12pm
Newgirle
Hola!
Que paso with your progress pictures?? Mine are coming soon...Remember our deal!!!lol
Sep 10, 2010 12:50am
DrLynn
Hey..you stole my fit status. Lol...that's my constant state...hoping to show improvement!! Had a great workout today. Did a bunch of jumpy things with the 75lb dumbbell. I sure feel it now! Finally got the computer up and running again so now I can come say hi! Wishing you a fantastic weekend!! Let's do this thing!!
Aug 13, 2010 2:20pm
Jomyra
Hi Marty! Im glad you enjoyed the russian twists yesterday! The family is all doing great. My son turns 4 on friday and Im making him a train cake with lots of sections to it I hope I dont eat one in the process of making it...wish me luck, lol
Aug 11, 2010 5:17pm
jennday
Hey there! I'm doing well...getting ready to hit the gym on my lunch hour. How is your week going? How about the workouts?
Aug 3, 2010 1:42pm
