The Past few days

So... i've not put anything on for the past few days so am just gunna post real quick what ive been up to. I dont remember diet etc so will just leave that out!

Sunday:
-No exercise-

Monday:
I played squash in the evening for an hour

Tuesday:
-Nothing specific-

Wednesday:
500 jumps on a rope (warm-up)
3x15 press-ups (with bars)
3x20 sit-ups (inclined, on bench)
3x3 chin-ups

Thursday:
- Nothing specific-

That has been it for this week so far... not quite the amount that i had ben hoping to get done, but uni work, especially coursework has been taking a lot of time this week! Shoud be done by saturday though, so next week should be better.

First entry...

The beginning...

Well, i want to get more motivated in doing my exercises, so i hope that "blogging" will be a way of doing that!

The objective is simple... get fit. I dont really want to be massive or skinny, i want to be able to work and do things well and with a reasonable amount of ease. I would like to tone up as wel, and loose some "flab" i have acquired over the past couple of months. I would like to build some muscle.

So, i guess first i will be looking to loose weight, but in the long run i would like to gain some good weight, ie, muscle.

I will be following a number of excercise programs.

I will be starting with the Navy Seals workout program. There's lots or sites out there that have it, if you search for navel seals training, or something similar. For the record I will post it at the bottom of this post, but it can also be found here.

I will also be using a sit-up program from FHM. I may put it on here at some point.

As for equipment, i have a chip-up bar, Press-up bars, an inclinable sit-up/weights bench, skipping rope, various free weights betweem 6-12kgs, a sit up mat and a swiss ball.

So, Day 1! 

I think i'll try and post my weight on here every saturday. So here's the first one.

69kg / 153lbs / 10st, 13lbs

Wow! Thats so much higher than i thought it was!

So, today...

Exercise: 

Swam 20 lengths front crawl in a 25 metre pool

Food:

Brunch:

3 rashers bacon

2 sausages

3 plum tomatoes

mushrooms

2 slices toast

glass orange juice

Crunch corner yogurt

Snacks:

Easter Chocolate (approx 200g)

Glass of Vimto

Banana

Navy Seals Workout

WORKOUT FOR CATEGORY I

 RUNNING: The majority of the physical activities you will be required to perform during your six months of training at BUD/S will involve running. The intense amount of running can lead to over stress injuries of the lower extremities in trainees who arrive not physically prepared to handle the activities. Swimming, bicycling, and lifting weights will prepare you for some of the activities at BUD/S, but ONLY running can prepare your lower extremities for the majority of the activities. You should also run in boots to prepare your legs for the everyday running in boots at BUD/S (Boots should be of a light-weight variety i.e. Bates Lights, Hi-Tec, Etc.).

 The goal of the category I student is to work up to 16 miles per week of running. After you have achieved that goal, then and only then should you continue on to the category II goal of 30 miles per week. Let me remind you that Category I is a nine week buildup program. Follow the workout as best you can and you will be amazed at the progress you will make.

 

RUNNING SCHEDULE I

 WEEKS #1, 2:  2 miles/day, 8:30 pace, M/W/F (6 miles/ week)

WEEK #3:  No running. High risk of stress fractures

WEEK #4:  3 miles/day, M/W/F (9 miles/wk)

WEEKS #5, 6:  2/3/4/2 miles, M/Tu/Th/F (11 miles/wk)

WEEKS #7,8:  4/4/5/3 miles, M/Tu/Th/F (16 miles/ wk)

WEEK #9: same as #7,8 (16 miles/ wk)

 

PHYSICAL TRAINING SCHEDULE I (Mon/Wed/Fri)

SETS OF REPETITIONS

WEEK #1: 4X15 PUSHUPS, 4X20 SITUPS, 3X3 PULL UPS

WEEK #2: 5X20 PUSHUPS, 5X20 SITUPS, 3X3 PULL UPS

 WEEK #3,4: 5X25 PUSHUPS, 5X25 SITUPS, 3X4 PULL UPS

 WEEK #5,6: 6X25 PUSHUPS, 6X25 SITUPS, 2X8 PULL UPS

 WEEK #7,8: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULL UPS

 WEEK #9: 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULL UPS

 * Note: For best results, alternate exercises. Do a set of pushups, then a set of situps, followed by a set of pull ups, immediately with no rest.

 

SWIMMING SCHEDULE I

(Sidestroke with no fins 4-5 days a week)

 WEEKS #1, 2:  Swim continuously for 15 min.

WEEKS #3, 4:  Swim continuously for 20 min.

WEEKS #5, 6:  Swim continuously for 25 min.

WEEKS #7, 8:  Swim continuously for 30 min.

WEEK #9:  Swim continuously for 35 min.

* Note: If you have no access to a pool, ride a bicycle for twice as long as you would swim. If you do have access to a pool, swim every day available. Four to five days a week and 200 meters in one session is your initial workup goal. Also, you want to develop your sidestroke on both the left and the right side. Try to swim 50 meters in one minute or less.

WORKOUT FOR CATEGORY II

Category II is a more intense workout designed for those who have been involved with a routine PT schedule or those who have completed the requirements of category I. DO NOT ATTEMPT THIS WORKOUT SCHEDULE UNLESS YOU CAN COMPLETE THE WEEK #9 LEVEL OF CATEGORY I WORKOUTS.

RUNNING SCHEDULE II

(M/Tu/Th/F/Sa)

WEEKS #1, 2: (3/5/4/5/2) miles 19 miles/week

WEEKS #3, 4: (4/5/6/4/3) miles 22 miles/week

WEEK #5: (5/5/6/4/4) miles 24 miles/week

WEEK #6: (5/6/6/6/4) miles 27 miles/week

WEEK #7: (6/6/6/6/6) miles 30 miles/week

* Note: For Weeks #8-9 and beyond, it is not necessary to increase the distance of the runs; work on the speed of your 6 mile runs and try to get them down to 7:30 per mile or lower. If you wish to increase the distance of your runs, do it gradually: no more than one mile per day increase for every week beyond week #9.

Physical Training SCHEDULE II

(Mon/Wed/Fri)

 SETS OF REPETITIONS

 WEEKS #1, 2: 6X30 PUSHUPS, 6X35 SITUPS, 3X10 PULL UPS, 3X20 DIPS

 WEEKS #3, 4: lOX20 PUSHUPS, 10X25 SITUPS, 4X10 PULL UPS, 10X15 DIPS

 WEEK #5: 15X20 PUSHUPS, 15X25 SITUPS, 4X12 PULL UPS, 15X15 DIPS

 WEEK #6: 20X20 PUSHUPS, 20X25 SITUPS, 5X12 PULL UPS, 20X15 DIPS

 

These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.

PYRAMID WORKOUTS

You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."

 # OF REPETITIONS

PULL UPS:  1,2,3,4,5,4,3,2,1

PUSHUPS:  2,4,6,8,10,8,6,4,2 (2X # pull ups)

SITUPS:  3,6,9,12,15,12,9,6,3 (3X #pull ups)

DIPS: same as pushups

 

 

SWIMMING WORKOUTS II

(4-5 days/week)

 

WEEKS #1, 2:  Swim continuously for 35 min.

WEEKS #3, 4:  Swim continuously for 45 min. with fins.

WEEK #5:  Swim continuously for 60 min. with fins.

WEEK #6: Swim continuously for 75 min. with fins. 

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