Marine Corp Prep Training

Kudofo · #1 19th May 2011

Just thought I would share with you guys I'm leaving for the corp. Waiting to get my test asvab scores up a bit higher (looking for a 90+) and my physical toughness up A LOT.

Also getting rid of a bunch of bad habits.....
Stopping smoking (Havent had a cigarette in 2 weeks

)
Stop biting my finger nails (Putting on this nasty tasting fingernail polish and it works)
Sitting up straight (Thats a work in progress)
Getting 8 hours of sleep a night (thats alot harder then I thought, I am used to only getting 4-5 a night)

Looking to be in Basic training around christmas. Once I take my asvab and hit meps I will get into DEP and get my enlist my date.

Looking to get 25 pull ups, Sub 18 minute 3 mile, 100+ crunches 2 minutes ( already successful!)

I will be taking some pictures of myself and seeing how I do after 30 days. I will keep you updated. ( Already been on this program for a week but want to see 30 days time)

But working out hard. Only 1500 calories a day.... only

Cycling 30 minutes a day with between 300-500 calorie burn

Isolation muscle training.

Rest Monday and Tuesday (cardio only)

Wednesday - Chest (Cardio Abs)
3 sets of bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets of incline dumbbell flies
3 sets of cable cross overs

Thursday - Quadriceps (Cardio Abs)
3 sets of squats
3 sets of quadricep extensions
3 sets of leg press

Friday - Back and Calves (Cardio Abs)
4 sets of pull-ups
3 sets of lat pull downs
3 sets of barbell rows
3 sets of single arm dumbbell rows
3 sets of donkey calf raises
3 sets of seated calf raises

Saterday - Arms (Cardio Abs)
3 sets of seated double arm dumbbell curls
3 sets of easy bar curls
3 sets of tricep extensions
3 sets of standing tricep pulldowns
3 sets of 21's

Sunday - Shoulders and hamstrings (Cardio Abs)
3 sets of stiff dead lifts
3 sets of hamstring curls
3 sets of military press
3 sets of standing dumbbell flies

warm up set
medium set
heavy set

If anyone has any input or help in getting me to my goal let me know.

pquirk · #2 19th May 2011

If you're exercising that hard 1500 calories isn't enough, you'll waste away to nothing and won't get stronger, just smaller. Calories aren't necessarily your enemy, just make they're good calories. Good luck, sounds like you've got plan.

AsSeenOnTV · #3 19th May 2011

Thats awesum Kudofo, THANK YOU for your future service, and good luck with all the bad habits.

Kudofo · #4 19th May 2011

Quote:

Originally Posted by pquirk

If you're exercising that hard 1500 calories isn't enough, you'll waste away to nothing and won't get stronger, just smaller. Calories aren't necessarily your enemy, just make they're good calories. Good luck, sounds like you've got plan.

Its to loose a bunch of extra weight. I am trying to lean down. Once I hit my goal I will stick to the 2500 calories plan to build muscle. Right now I am just under 200 lbs. I should be at 175 to be leaned out.

Once I lean my body fat down I will kick it into over drive. I basically have 6-7 months to train as hard as possible and pray I come out on top.

wilkin4 · #5 19th May 2011

Sounds like you have a plan and focused on your goal, all it takes now is lots of hard work.

Good luck, and stick with it, you will be successful....

Kudofo · #6 19th May 2011

Completely forgot my running schedule!

I will have to put that in later as its all scribbled on paper.

khaskins · #7 19th May 2011

I did not see you list push-ups. If you are serious you better be able to do a lot of push-ups.

DaytonaSportster · #8 19th May 2011

Congratulations on your choice to enlist in the Core.
Lots of cardio and running!!

Good luck and it would also not hurt to spend some time at the range or at least learn to strip and reassemble a M4 carbine!

Kudofo · #9 19th May 2011

Quote:

Originally Posted by DaytonaSportster

Congratulations on your choice to enlist in the Core.
Lots of cardio and running!!

Good luck and it would also not hurt to spend some time at the range or at least learn to strip and reassemble a M4 carbine!

I wont be touching a rifle until I am at Basic. I have heard of people playing rifleman and making bad habits and sucking on the range. Then I hear of people who have never held a gun in their life getting on the range listening to the instructors as if their word was from the mouth of God and scoring expert. I don't want to teach myself any bad habits. Trying to get rid of those!

XLXR · #10 19th May 2011

I never saw a weight machine when I was in, but that was a long time ago. Push ups, squats, jumping jacks, leg lifts, hold a 10 lb weight out in front and to the side of you as long as you can, climb rope, pull ups, run and jump in place, and runs far longer than 30 minutes. Put a 50 lb pack on your back and don't stop for 20 miles. Don't quit just because you achieve a certain number of reps, quit long after the pain becomes intolerable.

Good luck.