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FITNESS TIPS FOR 9/27/2000
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Army Ranger Boot Camp Workout
By Z-Man
I started working out in 1989. Seriously working out, while I
was in army boot camp. (For all those guys that are in the
military and are expected to run long distances or march
long distances. Don't worry about getting big. Your job
requires you to have endurance and strength. Strength
that will last all day. So don't go into the gym and do
alot of weight for 1 to 6 reps. Thats not the Army Ranger
Workout . You need to go into the gym and do 4 sets
of 12 reps. That doesn't mean stay at the same weight.
When you can do a weight for 4 sets of 12 without a
spot. It is time to go up in weight. even if your partner
has to help you with the last 4 reps still go for 12 reps.
Stay there for an hour. Concentrate on the areas that
your job requires you to excel in.
Remember this formula:
Pushup= Bench press, Dumbbell Flies. Military Press. Lat pull
downs. Pull ups, Dumbbell Rows, Barbell Rows. Go to the gym
for no less than 40 minutes a day and no more than 1 hour.
Work at a fast pace, with no more than 1 minute brakes in
between sets. Go for 6 days a week and divide workout like this.
DAY:
1. CHEST
2. BACK
3. LEGS
4. CHEST
5. BACK
6. LEGS
When you do legs you need to do 4 sets of 20 of every
exercise. Legs can endure much more than the upperbody
and there is much more required. Formula For this is:
Legs= Squat, leg curls, leg extensions, Leg Press, calf raises,
and what ever else you see people doing in the gym that
doesn't appear to be Dangerous.
Now only do this workout if things like Running, road
marching, and PT tests. wear you out and you barely meet
minimum requirements. This is why I started working out. I
found workouts like this in Muscle Mag and other guys that
have been in the military for a long period of time.
My Accomplishments after working out like this until 1992 was:
*PT Score was 296-300 average every time.
*EIB Roadmarch 2 Hours. 5 Minutes. 1st place out of 500
soldiers.
*Chosen to represent my Battalion in the Biathlon Compition.
Placed 3rd in Every division in Alaska.
*Chosen to Represent my Battalion in Division Orienteering
competition. Placed 3rd again in Alaska. Ran 18 miles that
daywith a broken foot that I tripped over while looking at the
map while I was running. Lost my watch and still came in 20
minutes early.
*Represented my Company in the Battalion obstacle Coarse.
1st place.
*1 of 5 men in battalion chosen to be one of the Battalion Scout
Snipers.
One other thing that I blame my success on was. While
everyone else was out to the bars drinking their beer and
wisky with all there drunken women that is looking for a
soldier to drag down to thier level. I was doing something
like Hiking, Camping, Rock climbing or some adventure
with Good women that didn't drink or have a looser attitude.
Now that, I can brag about for the rest of my life. I wasn't
always like that. I have seen both sides. One day I woke
up and realized that life was to short to live small and sell
my self short.
I am not bragging! I am just letting you know that this can be
you and you can get results just like I did. I was Fat, Lazy,
unmotivated and only met life half way. When I made up my
mind that, this is who I wanted to be. 6 WEEKS LATER I
STARTED TO SHINE. I had sergeants asking me what I think
we should do and I was just a private. So Remember: (Be A
Leader! Not A Follower!) You are an Army Ranger. You
set the example for others to follow. Lets not disappoint our
forefathers, that died so we could have this opportunity to
be our best. If you don't want to do it for your self. Do it for
them.
AND THATS ALL I GOT TO SAY ABOUT THAT!!!!!
Z-MAN
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