Putting the pieces together.

[Legionary]

Well it's been a long slog since February when I started training for the Marines (and even longer since 2015 when I started training seriously at all), but I'm finally selected for usmc ocs! I report in September so this'll be my last challenge for a while. This challenge is to culminate the last 3 years of training into a routine that actually makes sense. I made it by ranking my goals for the future and going from there.  These are: 

1. General endurance  (need it the most for long runs and rucks) 

2.ocs specific training 

3. Pull-ups: average max < 20 

4. Core strength 

5. Recovery/injury prevention 

 

These goals are done through a set of daily/weekly activities. 

Daily(m-f): pull up workout (Armstrong usually) and stretching 

Weekly: 3 running days (1 sprints, 1 medium length, 1 long run) this is a 5k program I used to do. 2 ocs workouts (pppa, fartleks, murph, etc).

2 core/lifting days (I like to mix the two) 

1 rest day with yoga and foam rolling. Theres also studying, I wanna study tactics and history and such 3 times a week, I've been struggling with that so somebody yell at me if I don't do it. Besides that it's just work, karate,  eat sensibly and relax when I can, business as usual. 

[Sloth the Enduring]

Congratulations!

[deftona]

Wow, congrats! 

[Legionary]

Thanks for the congrats all. 

8/8/18 one month out. 

Training: core workout, various exercises 50 reps each, Armstrong, 77 pull ups. Endurance 2 miles in boots. Karate class. 

Food: sensible, veggies meat and Greek yogurt for lunch, chicken fingers with raw veggies for dinner. 

 

[Legionary]

8/9/18 

Forgot to write down what I did, food was good though and I had karate class. 

8/10/18 

Remembered today. 

Training: Armstrong workout, 73 pull ups. Calisthenics workout based in core and upper body. 3 mile run with hills. 

Food: good lunch with fruit, salad and chicken, dinner was roasted fish with peppers and bruschetta. I'm big on cooking if anyone wants recipes. 

[Elastigirl]

Congratulations.!

 

SInce pullups is one of your goals, I thought you might like to play along in our pull up PVP https://rebellion.nerdfitness.com/index.php?/topic/110229-get-to-da-choppa-pull-up-pvp-aug-13-sept-9/

[Legionary]

8/11/18  

Rest day for the most part, had karate class and did a lot of stretching and a nice bath to soak my muscles. 

Food: kinda carby because I had itialian for lunch and dinner (leftovers) but it was protein and veg heavy at least

[Legionary]

8/12/18 

Training: leg day. Did squats. Deadlifts, sandbag carries, weighted lunges and mtn climbers. Got a decent sweat. As usual there was stretching too. 

Food: home cooked shepards pie with high quality beef 

[Legionary]

8/13/18 

Decent Monday. 

Training: Armstrong pull ups, got 66 in. Mixed calisthenics, a sprint workout and 9 holes of golf, shot pretty well too! (For me at least) 

Food: more leftovers and salad/fruit. 

[Wild Wolf]

You're a beast, Legionary. Even though this will be your last challenge for a while, its really awesome what you're doing. Echoing the congratz!!

 

 

Wolf

[Legionary]

Thanks wolf, it's taken a long time to get here. 

8/14/18 

Training: 

2 mile run, Armstrong workout with 49 pullups, more calisthenics and stretching. 

Food: veggies, chicken and fruit. Dinner was a sandwich from the ole watering hole (local pub) 

[Legionary]

8/15/18 

Training: light day did some pull ups and light calisthenics as well as karate class and the usual stretching. 

Food: the usual stuff, salad, chicken, fruit, etc 

[Legionary]

8/16/18 

Got on a plane to Florida. Still didn't miss my workout. 

Training: per usual I did a pull up workout got to 76 pull ups (I think, check the pull up pvp for the real number). Mixed calisthenics based in the legs. 

Diet: kinda poor, airplane food and such, been trying to ear better at the campgrounds. 

[Elastigirl]

Woohoo for getting your workout in even with having to be on a plane.Though maybe you  ought to take a week rest on the pull ups, for um, some reason that has nothing to do with me wanting to beat you in the PVP,

[Legionary]

8/20/18 

I've been forgetting to log the last few days but I got my workouts in. Training today: mixed calisthenics doing the "Montage method" that is doing an exercise with good form without counting for as long as my form is good than switching to another body area, and cycle through a mix of exercises and breaks until a set time is done (I did 45 mins) I got 100 bw rows because it was the only pull exercise available. 

Afternoon training: karate practice and some random calisthenics  (I got 4 one arm pushups on each side woo) 

Diet: middle of the road, went all Ron Swanson and ate a lot of breakfast food at a free brunch buffet,

but I toned it down for dinner.

[Legionary]

8/21/18 

Training: pretty standard, a pull up workout (56 pullups 30 bw rows) and mixed calisthenics based around the core. These workouts get a little repetitive without any equipment to do lifting with. 

Diet: better, less fried food more salads/veggies/fruit and grilled food. 

[Elastigirl]

The Montage method sounds like a fun and effective workout

[Legionary]

8/26/18 

Still training, still forgetting to log it. 

Training: calisthenics centered in the core, 30 pull ups, and a 3 mile run with hills. 

Diet: not great, went to an aquarium and they didn't have really healthy options available, call it a treat day I guess. 

[Elastigirl]

How did the rest of the week go for the Robot Beast? I know the training is  going well actually, but how what about the other goals?