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Started by Lcpl Jasiulek, August 16, 2008 · 20 Replies · 2,449 Views
The Marine Corps Way...
I'm 20 years young, currently a Lcpl in the Marine Corps. I'm 190lbs, 14%BF, and always motivated. I will be training and conditioning twice a day ( usually), with a run/circuit in the morning and whatever I planned for the evening. So i'm in pretty good shape and will be getting better and better.
I have a lot of focus on my core as I feel that needs more work.
Any comments are welcomed 
080816 (Sat - Day 1)
Dynamic Stretching - 20 Mins (Various kicks, jumps, jogs etc. Did some handstands, im surprised i can hold what i think is a good handstand for a few seconds).
Circuit:
Sprint
Jumping Knee Tucks (10)
Sprint
Pull Ups (10)
Sprint
Burpees (10)
Sprint
Squats (15)
Repeat for 20min
Core:
3 Sets of Negative Dragon Flags
3 Sets of V-Ups
3 Sets of Hanging Knee Raises
Will do 20-30min of static stretching.
080817 (Sun - Day 2)
Dynamic Stretching - 30 Mins (Various, did more things than on Saturday)
Max Strength:
A1: Towel PullUps
A2: Glute Ham Raises
B1: Assisted One-Arn Pushup
B2: Assisted Pistols
C1: Pullups
C2: BW Squats
*I cant believe I forgot to do HSPU and and Dips...I need to remember those.
Did some benchmarking:
Wall Hand Stand (Stomach Against Wall)
-30sec, 15sec, 15sec for total of 1:00
L-Sit
-4sec, 4sec, 4sec, 4sec...I stopped after that. I need more flexability (in the pike for sure) and core strength. I feel i'm not flexable enough for good L-Sits yet. Definently on list for improving.
Planche Lean in Push Up Position
-20sec, 20sec, 20sec for total of 1:00
Dragon Flag, near verticle
-15sec, 15sec, 15sec, 15sec for total of 1:00
Superman Holds
-15sec, 20sec, 20sec, 5sec for total of 1:00
Before Bed:
30 Min of Active Stretching
2morrow = Fundamentals, Basics and Flexability training.
You probably already know this because you in marines, but just remember to have rest days if you don't already. I'm saying this because you did work on saturday and sunday which usually are rest days. It is recommended to have a a schedule like this:
Monday:workout
Tuesday:workout
Wednesday:rest
Thursday:workout
Friday:workout
Saturday:rest
Sunday:rest
Recovery is just as important as the actual workout. If you already knew all this and have a different rest days just ignore the post.
Appreciated. Yeah i have rest days, i just couldnt wait to start my new training and conditioning = )
080818 (Mon - Day 2)
Morning: 1.5mile easy run
Dynamic Stretching: 30 min
Fundamental/Basics:
Handstand (25min)
-Next time, i'm going to practice other stuff
Core:
V-Ups, 3 sets
Negative Dragon Flags, 3 sets
Hanging Leg Tucks, 3 sets
L-Sit (Partial), 45 sec total.
080819 (Tues - Day 4)
Rest day, HA.
1 mile run, rolled my ankle BAD. So my right foot, right side is swollen.
Active Stretching: 30 min
080820 (Wed - Day 5)
Dynamic Stretching: 40min
Explosive Strength:
A1: Clap Pullups
A2: Jump to Heigh, Jump Off, Stick Landing
B1: Clap Pushups
B2: Ploymetric Pushups
B3: Alternating Pullups
Fundamental/Basics:
Wall Handstand Pratice: 20min
Psuedo Planche Pushups: 3 sets
Core:
V-Ups, 3 sets
Hollow Outs, 4 sets
L-Sits, 3 sets
Evening: 40min active stretching
080821
Actice Stretching, 30-40min
080822 (Fri - Day 7)
Morning: 20 min swim
Noon: Couple sets of psuedo planche pushups
Afternoon: 5 Sets Pullups, max effort
Dynamic: 30 min
I honestly tried to do a Max Strength Workout (instead of circuit due to rolled ankle), but I seriously didnt have the strength to do it. I even tried to do a few things, and just bit it, so i decided enough for today.
080823 (Sat - Day 8)
Dynamic: 40 min
Pull Ups: Pyramids
Max Strength:
A1: Pseudo Planche Pushups (On parallels)
A2: Weight Squats
B1: Towel Pullups
B2: Pistols
Core:
Negative Dragon Flags, 5 Holds
V-Ups, 3 sets
Hollowouts, 4 Holds
Active Stretching (static): 20-30min
I wanted to do more strength, but didn't have enough energy. In relation to energy, I had to cut my core workout off due to making it on time to chow hall, as they're only open for an hour on weekends (it sucks).
I may take today (Sunday) off to recoup. As 2morrow I know we'll have a hell of a PT session.
080823 (Sat - Day 8)
Dynamic: 30 min
Circuit: 20 min
-Burpees (8)
-Sprint Suicide (bball court)
-Pushups (8)
-Sprint Suicide
-V Ups (6)
-Sprint Suicide
-Jump Squats (8)
-Sprint Suicide
-----repeat for 20 min
Core:
Dragon Flag Negative Holds - 5
Hanging Knee Raises - 4 sets
2morrow I think i'll just do Fundamental and Basics.
080824 (Mon - Day 10)
Dynamic: 30 min
Pull Ups: 3 sets underhand, 3 sets overhand, 3 sets wide grip
Dips: 3 sets
Core:
L-sit, hold as many times til 40 sec
V-Ups with Hollow Hold, 3 sets
Active Static:
30min
Pretty trashy day...We got off late, and they had some basketball practice in the gym. WTF, this is a Marine Corps base, not a community center for kids. Gah, i need to find a proper gymnasim.
080826 (Tues - Day 11)
Dynamic: 30min
Wall HS Practice: 20 Min
----I'm starting to feel real good about Handstands. Im working a lot on hand control (like fingers and palm control).
Hollow Holds: 20sec, 15sec, 10sec, 13sec, 17sec
Pushups (Form): 3 sets
V-Ups: 3 sets
Pull Ups:
3 Undergrip
2 Overhand
2 Wide
Pistol: 3 sets
Hanging Leg Raises: 3 sets
Static/Active: 30 min
Another bad day at work. 12+ hour work day, man I cant wait til im out of the Marine Corps.
080827 (Wed - Day 12)
No working out today, had to go the field. I HATE THE FIELD!!!! 2 Week field ops = bad times
080828 (Thurs - Day 13)
Got to come back on Wednsday night, thank god.
Dynamic: 30min
A1: Dips
A2: Jump Overs
B1: Pseudo Planche Pushups
B2: Squat Jumps
C1: Towel Pullups
C2: Weighted Squats
Core:
A1: Dragon Flag Negatives
A2: Hollow Outs
A3: V-Ups
080829 (Fri - Day 13)
No working out today either, going back to the field til next Tues. I will try to do some V-Ups, Hollow Outs, Planche Pushups while out there on my downtime.
080902 (Tues)
Ugh, just got back from the field. Im going back on Saturday. Basically all we did was stand 4-8 hour posts, then sleep, then posts.....I wanna shoot myself. So no working out today, way to tired.
But 2morrow, I'll definently workout. Im trying to refine my workout to a more stable routine. Will post it 2night.
Im so happy our field ops ended. So i got a chance to condition and workout:
080903 (Wed - Day 13)
Dynamic: 40min
Max Strength:
A1: Pseudo Planche Pushups
A2: Weighted Squats
B1: Towel Pullups
B2: Pistols
C1: Dips
C2: Jump Knee Tucks
Fundamentals: Wall HS - 20 min
Core:
A1: L-Sit
A2: V-Ups
B1: Negative Dragon Flags
B2: Hollow Holds
Static Active: 30min
Catching up on my log:
080906 (Sat - Day 14)
Dynamic: 30min
Circuit:
-Burpees
-Suicide Sprint
-One Arm Dumbell Snatch
-Suicide Sprint
-Jump Knee Tuck
-Suicide Sprint
-V Ups
-----Repeat for 20min, total ass kicker.
Core;
V Ups with Hollow Holds. I wanted to do another set, but had no more core strength left.
If anyone could critque my workouts and regime, would be greatly appreciated. Like what i could add/take out/change, or if its fine so far.
Went back to the field on Monday (also had a bs platoon PT)
080908 (Mon - Day 16)
1 Hour Including:
Running
100 Pullups
Seal Walking
Sprints
Buddy Carries (Fireman Carries)
100 Pushups
100 Situps
...Basically i was tired and demotivated the entire day, but had fun during the raid we did on a mock ship.
Its tuesday today and am taking today off. Still sore from yesterday and tired. 2morrow i get my wisdom teeth pulled, will try to PT.
Catching up on my log
080909 (Tues - Day 17)
6 Mile Run
080911 (Thurs - Day 19)
Dynamic: 30 min
Max Strength:
A1: One Arm Dumbbell Snatch
A2: Weighted Squats
B1: Pseudo Planche Pushups
B2: Pistols
C1: Pullups
C2: Weight Calf Raises
Wall HS Prac: 20min
Core:
A1: Turkish Getups
A2: Weighted V-Ups
A3: L-Sit
A4: Hollow Hold
080913 (Sat)
Dynamic: 30 min
Circuit:
-Burpees
-Suicide Sprint
-Jump Knee Tuck
-Suicide Sprint
-One Arm Dumbell Snatch
-Suicide Sprint
-V Ups
I forgot what core workout i did.
Anyways, im in the field (well so to speak, were sleeping in a barracks with showers and all). So i didnt PT Sunday cuz i thought we were pting on monday, but nope. And im not PTing tonight because WE ARE PTing 2morrow morning (either some bs 6 mile run or good crossfit).
And i will probably be put on remedial PT, due to lacking off in the runs, i hate running.
080916 (Tues)
I didnt PT on monday, but whatever -- 12 hour work days = lots of work and very tiring.
But, heres what i did today:
Morning: 3 mile run, hello dollys, bunch of core exercises.
Evening: 3 mile run, bodybuilders
Basically, my Staff Seargent said i wasnt putting out on morning PT (which i dont, i hate running) so he is making me do remedial pt. Hope he dies in a car crash...
080918 (Weds)
Since i was put on remedial PT for not putting out in Ssgts runs, did:
Morning: 3 mile run, some exercises after
Evening: Suicides (lots), pull ups and crunches.