Workout challenges

2015-03-01T19:31:54-05:00

Rally Point we all hear about workout challenges all the time well I've started a new one after pcsing to FT Stewart. The three week workout challenge you post your starting weight and hit the gym for at least 45 minutes a day longer if you feel good about it doing any workout but change it each day so you don't double work any group to hard then after post your ending weight I started today I'm 194 nine pounds overweight by army standards by the end I want to be at 180 five pounds below my max today my workout consisted of starting with a 1 1/2 mile jog on elicptical then barbells and weights curls for 30 minutes including two minutes pushups and situps ending with a 3 mile hill run on treadmill at 5.0 to 7.5 mph nonstop im going to keep at it when it's over im challenging some of my friends to do it key to the challenge no preworkout and if you use protein supplements after a workout you can only use a quarter of your normal amount good thing I don't use any this challenge is to work your body itself all muscle so anyone who wants to do it go ahead and challenge your friends and family and coworkers it can only benefit you in the long run

Response by CW5 Private RallyPoint Member made Mar 1 at 2015 8:38 PM

2015-03-01T20:38:43-05:00

Good for you, SPC Private RallyPoint Member. Are you challenging the RallyPoint membership to join you on this journey and to post our results? That's not 100% clear to me, but if you are, that's a GREAT idea. I'm about 17 pounds over my Army weight limit (220 and it is (was, at least) 203 when I retired). I'm just about motivated to join you.

Response by PV2 Private RallyPoint Member made Mar 1 at 2015 8:48 PM

2015-03-01T20:48:20-05:00

Depending upon the workout and how heavy you are lifting, you need the protein for muscle recovery. I can tell you from my experience you will get very sore if you don't. There are natural protein supplements out there. Also beta alanine and glutamine will help with muscle soreness. I do kickboxing/sparring 3 x a week with running and weights. You need to gauge your supplements to your training. Also I will add there is nothing wrong with pre-workout in moderation.

Response by SGT Private RallyPoint Member made Mar 1 at 2015 9:10 PM

2015-03-01T21:10:29-05:00

I encourage everyone that's serious about a health and fitness goal to do their best to sleep well, drink plenty of water, and set clear goals with progression milestones. Also, I'll be the first on this thread to state that the BMI is an outdated mess that can be very wrong. I've been Army-overweight my entire Army career, but I've always been 10-13% body fat IAW the tape measure. I've always wanted to do the water tank test, though.

Response by SPC Private RallyPoint Member made Mar 1 at 2015 9:15 PM

2015-03-01T21:15:39-05:00

SGT I have heard about the body egg/water tank test im afriad if I did it Id never make tape if my old NCO saw it but I hate working out so I'm doing this as a fix myself and going to keep doing it till I get my wants out of it

Response by 1SG Michael Blount made Mar 2 at 2015 9:00 AM

2015-03-02T09:00:26-05:00

@SPC Josh Friar - My experience has been that about 75% of weight loss can be accomplished by eating "clean" and an intense 30-minute workout vs. 45 minutes in they gym and eating as you wish.

Response by SGT Private RallyPoint Member made Mar 2 at 2015 9:21 AM

2015-03-02T09:21:27-05:00

I like your motivation SPC Private RallyPoint Member as a reservist I don't get the luxury of mandated PT 3x a week so I must make time (on top of 12-13 hour workdays) to workout. Unfortunately this leads to a lack of sleep (usually only about 5.5 hours a night) but since I've adjusted to the sleep rhythm I have seen a major increase in physical fitness.

When I first started working out regularly I was all about muscle mass gain and didn't do much cardio and I saw results but my mission has changed over the past month or so. I'm currently training for the Kentucky State Police Academy (Hopefully I'll start May 24th).

The KSP Academy is an intense 23 week para-military academy with a high focus on physical fitness and endurance. I'm fortunate enough to know about 10 Troopers who run a workout session once a week to help applicants prepare for the academy but the rest of the days are on my own. The one night a week that I workout with them is very intense for about 2 hours.

One suggested workout that they gave me is the "deck of cards workout" which is very simple and has minimal weights but will kick your a**! All you really need is a deck of playing cards (with or without jokers). Each card is the number of reps for the specified workout (2-2 reps, Jack-11 reps, Queen- 12 reps, etc). I change up the workout every day.

Today for instance was:
Hearts- Pushups x2
Diamonds- Flutter kicks x3
Spades- Situps x2
Clubs- Burpees x1

Starting out, you can do everything x1. Sometimes instead of flutter kicks, I'll do air squats or sledge hammer to a tire, or something similar. Todays workout took me 40:08 to finish. I use an app on my android phone so I don't have to remember an actual deck of cards every day.

I hope this helps and gives someone ideas for a workout!

Response by SPC Private RallyPoint Member made Mar 2 at 2015 7:52 PM

2015-03-02T19:52:24-05:00

Day two of the challenge ran this morning so did weights on legs less press 250 ten reps 10 sets calf lifts 125 ten reps 10 times assisted dips(go ahead and laugh I suck at balance while doing them) 175 20 reps 10 times calf extensions 110 50 reps 10 times ran 1 mile at 7.5 mph treadmill uphill with thick jacket and sweatpants as a finisher hurt but but I see improvement going to continue this till the end and further

Response by CPT Zachary Brooks made Mar 2 at 2015 7:53 PM

2015-03-02T19:53:47-05:00

These two books started me on my physical fitness journey:

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http://www.amazon.com/Hardwired-Fitness-Revolutionary-Jump-start-Composition/dp/ [login to see]

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Response by SPC Private RallyPoint Member made Mar 2 at 2015 8:28 PM

2015-03-02T20:28:46-05:00

So I hate to do this but here is what I look like now by the end of three weeks I want to lose some of my extra fat and work on toning my body right now I hate my body but I'm willing to post this Only to show what I'm wanting to improve on is abs and legs and upper body

Response by SPC Private RallyPoint Member made Mar 3 at 2015 7:51 PM

2015-03-03T19:51:58-05:00

Day three workout challenge 200 jump rope singles 20 burpees( I hate burpees and barely got the jump rope done) did curls 7 reps at 40 pounds 10 times barbell press 25 pounds 10 reps 10 times and finished ten minutes in cardio room running and 5 minutes in multi room on punching bag

Response by SPC Private RallyPoint Member made Mar 4 at 2015 8:48 PM

2015-03-04T20:48:54-05:00

Day four hurting did deadlifts at 105 9 sets ten reps each box jumps 9 sets 15 each situps 9 sets 20 each last set got to 15 started workout running three minutes and 95 pounds 10 sets 3 reps apiece still hurting

Response by SPC Private RallyPoint Member made Mar 5 at 2015 7:47 PM

2015-03-05T19:47:21-05:00

After last nights workout I was hurting all day my mind was saying don't go workout take the day to rest this is what happen when I tried to rest through the pain Hurting but did a workout went to Quick field where Warriors walk Is ran sprints walk curves did sets of pushups ten and mountain climbers ten before sprinting the straights of the track did 20 sprints so 20 sets of ten push-ups and 20 sets of mountain climbers hurts still but I won't give up im not doing this to look good or make anyone be like he's fit im doing it to help myself be healthier and be able to push myself when others are to tired or weak to continue I want to be able to motivate them to keep pushing through the pain because it won't stop hurting ever but you can make it hurt less by pushing beyond the limits of the mind my mind was saying don't workout tonight my body said get up and do something even something small