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Found 11 results

  1. Hello All, I'm an Army Reservist and the Army is switching to a new fitness test, the Army Combat Fitness Test (ACFT), which can be read about here: https://en.wikipedia.org/wiki/Army_Combat_Fitness_Test One of the events is a trap-bar deadlift, 3 rep, max weight, and score is based on the weight. My question, what's best set / rep scheme to build for that type of event? Me: early 40's, have a basement and decent little home gym there, even bought myself a trap bar similar to what Army's going to use. How I work out: Short strength workouts where I pop to basement, do two lifts, alternating them, and that's it. Usually do 3 strength workouts, then a run day. I don't schedule rest days b/c married w/ two kids so inevitably at least 2x a week, "life happens" and those become rest days. Day 1: Bench & Deadlift. Day 2: NF Rings - Muscle-Up progression (so pullups and ring dips) Day 3: Front squat & weighted lunges Day 4: run 2-3 miles, sometimes sprints Repeat I progress slowly b/c I've... not injured per se, but strained my back in the past. Just started 200 lbs. on deadlift, do 3X5. Next workout, 3X6, then 3X7 then 3X8, then I add weight, go to 210 lbs. and go back down to 3X5 and work up from there again. That slows down progress, which is fine, but adhere's to NF "add a little of something, either weight or reps, every workout", which seems to work decently. I'm pretty happen with overall workout b/c I've gotten into good habits of getting into basement and doing at least a little something psychical every day. What I'm looking for: I don't think the set/rep scheme I'm doing on dead lifts is right to prepare for a 3-rep max for the ACFT. Is there a good program for that lift, or set rep scheme that's better? Another consideration: in a good unit, you'll know when you're taking an ACFT about 90-180 days out. But, they're not all good units... and lots of Soldiers have had experience of showing up to formation and hearing "Go change, you're taking a PT test today." So something that would allow a good base for "spontaneous ACFTs" but with a planned peak for a scheduled test would be good.
  2. Hey. Sorry this is long. I have a lot to say. If you want to cut to the chase, I won't be offended if you skip to the bottom. I really want to adopt a Paleo lifestyle, but I have a dilemma. A big one. The LONG Version: I live in a tiny barracks room. Yes I'm a member of the U.S. Armed Forces, active duty. When I say "tiny barracks room" think college dorm. Or smaller. I have one room key that opens to a shared bedroom with two beds. I can see my roommate's bed from my bed. There is no room divider. She has to walk past the foot of my bed and in front of the refrigerator (simultaneously) to get to her bed. We share a bathroom with a tiny sink, a toilet and a shower. There is no bath tub, since there's not enough space for one. (Our bathroom is basically a closet.) I have a small bathroom sink which is big enough to wash my hands and maybe wash some cups and silverware. Washing a pot or pan in there is out of the question as it wouldn't fit. I don't have a counter to prepare foods (even the bathroom counter has only 10 inches of counter space on each side), so I have to use my nightstand or the top of my dresser. (My hand slipped today and I got avocado all over my printer. Not so great.) I have a microwave and a refrigerator that I share with my roommate. I am no stranger to restrictive eating choices in adverse situations. I was a vegan for about 18 months in high school and refused to eat processed foods during or after that stint. Unfortunately my military career changed my food choices by necessity, as I was required to eat in a chow hall three times a day for six months. So far I've been eating my foods mostly raw, like vegetables, or finding "stupid food" that is quick to make while still being healthy. Don't get me wrong. I have changed my eating habits already but it's extremely difficult when you LITERALLY can't cook anything. I think there may be a community stove (the oven is broken) in our barracks common area, but I would have to carry all of my supplies over there to cook anything so I'd want to prepare a lot at once, maybe for a whole week at a time. I don't have a lot of time to cook anyway since I work 12 hours a day 5 days a week, sometimes more. Another problem is that I'll be going out to do a field training exercise next week. I'm not sure who here is familiar with MREs (Meals Ready to Eat) but there is no actual food in them. They provide carbohydrates, chemicals, colors, flavoring, additives, preservatives and salt. There is very little to no nutritional value in any of them and they're based on wheat products. They will be my only (ONLY) source of food for seven days while we essentially "camp out." If I can't find anything good to bring with me that will be easy to carry and last a week, I may just not eat when I'm out there. I'd rather be hungry (or "fasting" maybe. perhaps I can meditate on the standard American diet...) than saturated in chemicals, bloated and stopped up inside. TLDR: I need resources for recipes or food in general that I can live off of in one or both of two scenarios. 1) I have no place to cook food other than a microwave and can't change that for the next year. I need simple foods and/or recipes I can mass-prepare for a week (or more) at a time. 2) I will be in the field and need a week's worth of non-perishable lightweight food, or I may not eat at all. Any input is appreciated. I'm really just open to having a discussion about this because there are so many cook books and websites with dozens of recipes that would take forever to sort through. I plan on doing that eventually, time permitting, but any advice or comments are welcome.
  3. So, this beginning is catching me in a situation where i feel i have the excuse not to worry about health. But i thought about it alot before writing and i realized that that can be said about a lot of points in my life. if i won't face it when its hard, i will find myself even fatter in 5 years. I'm at a week holiday vacation from the army (not U.S.A) and everybody around me thinks i should gather my forces. meaning they wont say anything when I'm eating ice-cream and binge watching legends of tomorrow. But if i wont start now, sure as hell won't start well I'm at the base, far from home. So. my plan. fitness: I need to find a good replacement for the stuff on the bodyweight brigade i don't have the equipment to do (namely the laying down pull up thing.i don't have a anything to do it on in the base) More importantly, i might need to start getting up early to workout- i hate it. I hate waking up early, but i think that the time before the day starts is really my only 100% guaranteed free time on the day. and if they want me to get up earlier, i can always beat them by waking up even before that. its gonna be rough. I will start working out 3 times a week- 1 run and 2 workouts. Following the advice of people here in the forums, i'll schedule for 4 workouts while I'm at the base cuz military tend to mess with whatever schedule i set up. nutrition: Nutrition has always been my real problem. i am afraid. i hate starting making small steps at eating right but not being able to kick some strong habits. my plan is to start by not eating sweets (full chocolate packs, or sweet drinks) for two weeks now. I hate it. i want to have the power to just right off cut everything but i know ill just jump right into eating only vegetables and meat. but knowing myself from past try i will just give up after a week or so. i need something i can handle. Thats it for now. i hope ill make it and ill update every week or second week when I'm home about my progress.
  4. SECOND VERSE SAME AS THE FIRST! 1. Do physical therapy 2. Eat gluten free 3. Write good things BONUS - Do things THUMBS UP.
  5. If you keep track of your workouts and enjoy the feeling of writing something down as opposed to inputting numbers on your phone, then do I have the product for you! It's a mystery as to how this notebook came into the hands of the military, as most things we get issued come in two conditions: broken or useless. It's highly coveted, often tactically acquired from the "cool" supply guy. It's this: Behold it's glory. The green notebook. It's durable, lightweight and the perfect size to throw in a bag. The paper takes ink very well and if you are so inclined, it does fantastically with a fountain pen. Forget the spiral bound notebooks that fall apart, forget expensive and bulky hardbound memo pads. Get yourself one of these. You will not regret it.
  6. I decided to jump back into the challenges. A little last minute, but I hope it's the right decision. I was considering taking a break or at most jumping to the accoutabuddies to do some even more last minute cramming pre college. Maybe that AA degree would look cool on my wall, but would it benefit me more than something else I cold get done with the work and time I have right now? I know my mom would be upset, but given the choice between what to do with the few hours I have after work and the realistic amount of motivation I could put into a goal, rehabbing my body is always going to take precedence over shiny things to hang on the wall. I can go to school, actually that's the plan. Who cares? I just don't see the long term benefit of throwing all my effort at a slip of paper I'll only ever use for transfer credits. I will for certain be using this body. Is it the best decision? Who knows, but I'm going to make it.
  7. Up at 0400 this morning to run the 1/2 mile to meet a friend at the gym. She was late, but as I was already on a compressed timeline, I went ahead and knocked out 4 sets of 10 reps of wide grip lat pull downs cable on the cable station. In between each set I managed 10 wood chops at navel height for a total of 4 sets. She finally showed up and I finished out (I told you it was a compressed schedule :-P) with 1x 1 minute full plank, 25 free-foot sit-ups (ie, nothing to keep my feet down - really works the core), and 1 more 1 minute full plank. Then I ran back to get ready for work. I am sore now - and happy.
  8. Looking for other military nerds who can help each other keep in check. I'm an active duty Marine, so I believe in once and always, so it doesn't matter to me if you're a Poolee, Recruit, Active, Reserve, Retired, Spouse, Brat, whatever. This will give us a venue to complain about how our Unit's PT just isn't quite cutting it for us, how the 1st Sgt still has his head up his butt, and talk royal smack to each other for falling off our goals. I'll start even if there's no interest: Active Duty Marine Sergeant, been in for about 7 1/2 years. Currently stationed at Parris Island (no, not as a Drill Instructor, though I do have a story about that). Radio Technician, Deployed to Camp Fallujah 07-08. Have spent the past 7 1/2 years convincing my fellow Marines that you can be a nerd and a Marine, and be enthusiastic and efficient in both. PFT - 245-ish - 21:00 3-mile, 13 Pull-ups, 100 Crunches CFT - 298 - 2:55 1/2 Mile, 100+ Ammo Can Press, 2:02 MUF Eligible for promotion this year, and considering the draw down and the fact that I weigh in AT my max weight every time, I figure nows a good time to step up my PT and health game. Links for my 6-Week Challenge and other stuff are in my signature. A little food for thought (NSFW): Here's the List: CommMarine - Ranger Draken273 - Ranger Kalmar - Ranger dr3wcifer - Ranger Gllarso - Ranger I notice a class trend >.< Semper Fidelis
  9. Looking for other military nerds who can help each other keep in check. I'm an active duty Marine, so I believe in once and always, so it doesn't matter to me if you're a Poolee, Recruit, Active, Reserve, Retired, Spouse, Brat, whatever. This will give us a venue to complain about how our Unit's PT just isn't quite cutting it for us, how the 1st Sgt still has his head up his butt, and talk royal smack to each other for falling off our goals. I'll start even if there's no interest: Active Duty Marine Sergeant, been in for about 7 1/2 years. Currently stationed at Parris Island (no, not as a Drill Instructor, though I do have a story about that). Radio Technician, Deployed to Camp Fallujah 07-08. Have spent the past 7 1/2 years convincing my fellow Marines that you can be a nerd and a Marine, and be enthusiastic and efficient in both. PFT - 245-ish - 21:00 3-mile, 13 Pull-ups, 100 Crunches CFT - 298 - 2:55 1/2 Mile, 100+ Ammo Can Press, 2:02 MUF Eligible for promotion this year, and considering the draw down and the fact that I weigh in AT my max weight every time, I figure nows a good time to step up my PT and health game. Links for my 6-Week Challenge and other stuff are in my signature. Here's the List: CommMarine - Ranger Draken273 - Ranger Kalmar - Ranger dr3wcifer - Ranger Gllarso - Ranger I notice a class trend >.< This is the second 6WC I've brought this group up in, looking forward to seeing everyones input here Semper Fidelis
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