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3moose1
7/22/2010 12:48am,
Alright, I need help.

I need to be able to run 3 miles in 18 mins, do 20 pullups ( I can do 15) and 100 Crunches (I can do those, but want it to be a piece of cake)


Now, this is what I've been doing,

setting the treadmill for 6 min mile, for 3 miles and running as long as I can till I can't run anymore.

HItting the chest press/bench press/ab/back and pull up/dip machine. I use two 45 pound plates for the chest press/bench press machine, and do 10, 10 8. Then I go to the next machine.

After that, I hit the pull up bar,and do the same thing, lessening the amount of assist on each rep. Same with dips.

Then I hit the ab machine, and the back machine. THen back to the pull up/dip machine then I call it a day.


I did this the other day, my first time in the gym, and my arms died. They are still sore as ****.


WIll this help? I'm looking to tone up my stomach, (getting fat in my old age) as well as my chest and arms. What should I do afterwards to maximize my effort? I'm sorry to post another thread that happens every damn day, but ****. I'm confused as ****, and suck at knowing how to PT.


Also, how can I achieve my goals, as fast as possible?

Goals, again:

Tone up my stomach, and rock abs, yo.
Get a 300 PFT. (20 pull ups, 100 crunches in 2mins, and 18 min/3 mile)
Recover faster.

Emevas
7/22/2010 12:56am,
This is bullshido man. You should know that you need to train how you fight, so that you'll fight how you train. The chest press is of no benefit, nor are you running on a tredmill for your PT test, dips, ab machines, back machines, etc etc.

With a specific goal of improved 3 mile run time and pull-ups, you need to improve these specific exercises. There is a lot of advice on running out there, but my strategy for my 1.5 mile run (go Air Force) was to run 1.5 miles 2-3 times a week with the goal of improving my time every time I train. I didn't necessarily become a better runner, I simply got better at running 1.5 miles.

For pull-ups, this is a pretty good article on increasing totals

http://www.cbass.com/Pavel'sLadders.htm

In regards to wanting to lose flab, abs are made in the kitchen. Analyze your diet, and make appropriate changes. You can't outtrain a bad diet.

3moose1
7/22/2010 1:08am,
No question my diet is bad. I don't eat at regular times, and never eat healthy.

You should also know that another, secret goal of mine, is to be all muscular and defined and ****. I wanna look sexy, naw mean?

Treadmill won't help my overall running? I also would like to be a better runner, as I'm doing a Sniper indoc soon, and was hinted that distance running is a key factor. Is there a good way of increasing running ability quickly? A way to maximize my running?

ANd how about recovery, after? Any supplements or whatever I should look at to help build muscle and such? What do you suggest, as I know little about all of this stuff.

Thank you for all the help, by the way.

Emevas
7/22/2010 1:12am,
Yeah, running on a treadmill isn't really a direct analogue to actually running, as there is no pacing element involved, and various ways to cheat.

What do you mean about recovery? Recovery between sets? Workouts? Reps?

Building muscle tends to go opposite of the goal of getting defined. You need a calorie surplus to build muscle, and a deficit to lose fat. You've got a lot of different goals going in different directions here. Your best bet is to pick 1-2 goals and train for those, and save other goals for once you've accomplished those two.

3moose1
7/22/2010 1:17am,
Thank you so much, I c an't tell you how much I appreciate this.

Alright, how do I recover between work outs, so I'm not unable to use my arms the next day?

I'm going to focus on hitting the functional strength portion, rather then the looking sexy portion. Though I would really like to lose the LITTLE bit of stomach flab I'm developing. Any tips for that?

Emevas
7/22/2010 1:24am,
Your best bet for recovery is proper programming on your training. Right now, your training protocol is a mess, but when you get on an established program, you won't be training until your arms fall off, and after 1-2 weeks of training, your body will adapt.

I won't rage at you for saying functional strength, but again, to lose the flab, you need to control your diet. Getting a regular regimine will help, and simply lifestyle changes will be effective at the start (eliminating soda/fast food/snack foods/etc). We have more nutrition experts on the board that can get into the nitty gritty of hormonal manipulation for the sake of fat loss.

elipson
7/22/2010 2:26am,
Moose, I say this with respect because you seem like a decent guy, and I wish you the best in your military pursuits, but how many fucking personal fitness threads do YOU need?

Because now you have THREE. In this forum. All about your personal training regime.

Moose's get fit quick thread! - No BS MMA and Martial Arts (http://www.bullshido.net/forums/showthread.php?t=87341)
Getting in shape for Air Force PFTs... - No BS MMA and Martial Arts (http://www.bullshido.net/forums/showthread.php?t=78411)

For fucks sake man. What's the fucken point of giving you advice on here? Stop asking for advice and start taking the advice people have ALREADY GIVEN YOU. You're wasting space and peoples time.

3moose1
7/22/2010 3:29am,
Memory lapse. Apologies, :(.

Last question, emevas, you said something about an established program? Do you have any good ones in mind? Or a site I could research one? I'm looking go go 3-5 times a week, and wanting to do a total body work out. I figure the running I can fix on my own time.

Emevas
7/22/2010 3:36am,
Well, for your specific goals of running and pull-ups, I would just stick with running and pull-ups. The link I provided will serve as a pull-up protocol.

Once you meet those goals, and decide to move onto your muscle gaining goal, consider Starting Strength, Stronglifts 5x5, Madcow/Bill Star's 5x5, Pavel's 3-5, etc.

chiangmaiwolf
7/25/2010 6:55am,
I agree with emevas. During my career I had to do these different PT tests and the only way I ever really passed them was just practicing whatever I had to do on the tests. When I had to do a certain number of push ups, I just did lots of push ups. When I had to run a certain distance in certain time I just ran until I could do it. This method always seemed to work out for me and besides I think some of these other routines are more complicated than they need to be. I am sure to be a competitive bodybuilder these days one needs to know scientific methods of exercise and nutrition, but to pass PT test just find out what you need to do to pass and just work at these exercises until you can do them.

Cassius
7/29/2010 7:01am,
Memory lapse. Apologies, :(.

Last question, emevas, you said something about an established program? Do you have any good ones in mind? Or a site I could research one? I'm looking go go 3-5 times a week, and wanting to do a total body work out. I figure the running I can fix on my own time.For your sniper indoc:

www.militaryathlete.com

Don't worry about your abs until after you get through your indoc program. Most likely, if the sniper section you're interested in joining is worth a ****, the PT test will not really count for that much. That will likely be a day one event, just to make sure you can pass to their standard. As for distance running, the generic special operations standard is 5 miles in less than 40 minutes (keep in mind that you will probably be beat the hell up when you have to do this, so try to have a pretty healthy cushion in your 5 mile time. 36 or 37 minutes is safe as a minimum). Also, any generic sniper/recon element usually weights heavily toward land navigation and ruck marches, so make sure you don't suck at those.

The biggest part of any selection/indoctrination program is showing up healthy and being unwilling to quit. That toughness, along with the below advice will automatically put you in at least the 90th percentile of your class.

3moose1 specific advice: Not talking EVER will be really important, because you have a tendency to say a lot of stupid **** and ask retarded questions. Seriously. If you can get through the entire course without speaking individually, it would be for the best. If you do have to speak individually, try to actually think about what you're going to say before you start talking.

Tsukyomi
7/29/2010 5:56pm,
It's better to run outside then on a treadmill ( If some strange reason you don't want to go outside maybe the treadmill but outside is always better :D!) Running is a good way to get cut! the guys on the 1st page know more then me but when out running throw in some push ups, squats, pull ups, jumping jacks, stretches, a lot of body weight exercises (these aren't in order) yah know?

As for diet I'm not a expert in that, getting the proper nutrition confuses the heck out of me and I always end up asking like... when should I eat that? when do I drink this? how much should I....is it healthy if I eat/drink..... e.t.c

3moose1
7/29/2010 6:04pm,
Thanks, Cassius, I appreciate that.
And, I literally am completely different, especially when I'm pretending to be in the military.

Thanks, yhough. I appreciate it. When I asked one of the sta platoon sgts about the indoc, he said be good at land nav, and be good at running. You don't have to be and 18 min three mile, but you gotta be able to run distance.

dwkfym
7/29/2010 7:17pm,
I can do a decent 21 minute ish 3 miles (or used to be able to, haven't timed in a long time) but for the life of me running 3 miles on the treadmill kills me.

Oh, and screw machines. Do free weights, and listen to Emevas. BTW I'm making this post mainly to express respects to you doing sniper indoc thing (is that same as trying out for sniper school?) and how badass it would be once you go through it.

Aodhan
7/29/2010 7:34pm,
Thanks, Cassius, I appreciate that.
And, I literally am completely different, especially when I'm pretending to be in the military.

Thanks, yhough. I appreciate it. When I asked one of the sta platoon sgts about the indoc, he said be good at land nav, and be good at running. You don't have to be and 18 min three mile, but you gotta be able to run distance.

So, two years ago it was Air Force, and you're still asking how to get fit for, what is it, sniper now? :p

Treadmill running is not necessarily bad. Set the incline to 1, maybe 1.5% for runs, that's what will get you closer to simulating running on the road. The biggest problems with treadmills is calibration. You don't know that the reading is correct. I'm a little different in opinion than Emevas, treadmills teach you pacing, because it forces you to run a specific pace. The other way is to go out to a track with a stopwatch, and keep running easy laps trying to hit a specific time per lap.

Now, if you have to run "distance", you need to be running 2-4 miles, 4-6 times per week. One of the things I recommend for that is 2x short, 2x medium, 1x long, not much variance between paces. So, on the short days, you run 20 mins. On the medium, you run 40 mins. On the long days, 60 mins. Or 15-30-45 mins depending on your fitness.

If you have to walk, fine. Walk a bit, run a bit. Keep going. Distance running is a time based thing, it's more about putting in lots of time at a steady pace, rather than a couple days here and there and then running 1/4 mile repeats. Intervals have their place, but for what you want to do (Not really time based per se), they won't help as much as another day of steady running.

John

3moose1
7/29/2010 7:58pm,
Dw; it's complicated, kind of. I'll be in a sniper platoon. I'll be able to handle the weapons and do sniping missions, but your not a sniper unless you graduate scout/sniper school :p. It'll get me the chance to actually go to school, though.

Aodan, yeah it was af, till I joined the Marine Corps :p. I ran four mile on Sunday, and can do so about three times a week. Should I just skip that and run at a decent, steady pace like you said? How should I increase speed?