Here's one for my bro on CVN74

400m warm up jog
2x(6 spiderman push ups into bird dogs/6 jumping squats/6 side lunges)
2x(10 front leg swings/10 side leg swings)

Break off into teams of 4 and prepare for battle!
*Each team member will start off at a station. When the whistle blows, the team will begin their respective exercises. When they are done at their stations, they will switch. The catch: If one member of the team stops their repetition to rest, the entire team must rest with them. This calls for communication. If any member of the team completes a repetition while another team member is resting, that team will have 30 seconds added on to their time. 20 sec rest between pull up sets is allowed.*

Station #1
4x(15 Barbell Hang Cleans@115#/12 Down-Ups on an 18" box)

Station #2
4x(15 Weighted Iron Mikes 30#kb/20 Barbell Squat Thrusters)

Station #3
50 dead hang pull ups/30 Double Stair Climber Push Ups)

Station #4
4x(30 Overhead weighted flutter kicks/15 Handstand push ups)

Once everyone has completed all four stations, get together in a circle and assume a proper plank position. Hold as a team as long as possible.


Scoring:
First team to finish: 50pts
2nd place: 35pts
3rd place: 25pts
4th place: 20pts (Subsequent finishers will earn 5 less points than their predecessors)

Again, a 30sec penalty will be given to each team that continues with their workout without all members participating.

Extra points: 5 points will be awarded for every 30 seconds that a team can hold a proper plank position.

Progress Check Day 30

So, it's been a little while since I've posted anything on here. My work load picked up dramatically for a little bit so I had to let a few things fall by the wayside.

Today is Day 30 of my training program to prepare for the Bataan Memorial Death March in White Sands Missile Range, New Mexico in March, 2013. Things have been going well with the change in pace that I've instituted. Instead of focusing on explosive movements and quick paced workouts, I've elected to focus on my core and leg strength as well as pick up my running. I still use elements of my old routine for a few different reasons; I've still got a Warrior Dash to compete in coming up next month, I enjoy the fast pace of the training and it helps in muscle confusion.

For professional reasons(I can't keep giving away all of my secrets for free), I am not going to be publishing my workouts on here anymore. I will be sharing them with a select group of people who determine that there is a tremendous value in my program and wish to purchase it. I will, however, continue to share my knowledge and experience with anatomy/physiology, nutrition, supplementing and injury prevention.

Here is my progress so far.

Age: 28
Height: 64.25"
Weight: 153.4
BMI: 26.1
BF%: 9.0

According to the archaic CDC, my body mass index indicates that I am overweight. Anything over 25 is considered overweight for my height. It doesn't matter that I have 14" biceps, or a six pack... It needs to change. But I'm not the one to change it. I state this for a very important reason:

SCALES AND MACHINES DON'T TELL THE WHOLE STORY!!!

One of the biggest problems I have to help my clients overcome is not letting their scale dictate their progress to them. Almost 100% of the people I train(even after I specifically tell them it's going to happen and to ignore it) freak out when they see that after all the sweat and anguish of their new regiment, they haven't lost weight. Or..*GASP* They've put on a pound or two! There are a few things going on at this point:

• Your body is going through some serious neurological changes. Basically, the mind-muscle connection that athletes and active people have, doesn't exist in the overweight and sedentary. Muscle memory takes time just as losing that gut or gaining that mass. I show this by repeating certain exercises on a week to week basis. Toe-Tappers, Box Jumps, Medicine Ball Slams, etc... These exercises take hand-eye coordination, muscle strength and that mind-muscle connection to be performed correctly. That's why the one phrase I've heard from every client I've ever had, is "You make that look so easy". The great thing about this neurological change is that it is very similar to "riding a bike". Once you have become proficient in the movement, it stays with you forever. You may not have the muscular strength to do it well after taking too much time off, but your mind knows exactly what to do and it's only a matter of shaking off the cobwebs.
• Your body isn't quite ready to let go of anything yet. Exercise is stress. Stress produces the hormone Cortisol. Cortisol's primary functions are to increase blood sugar through gluconeogenesis; suppress the immune system; and aid in fat, protein and carbohydrate metabolism. Essentially, stress makes you fat. It would seem then that exercise would make you fat. So why doesn't it? 
• You are building muscle. Muscle takes time to form. Muscle weighs more than fat. So, if you haven't started effectively burning fat yet (because your metabolism hasn't kicked in at a very high rate due to lack of lean muscle tissue) but you are slowly building said lean muscle tissue, then that would be a pretty strong indicator that you might not be seeing those numbers drop as fast as you would like off the scale. But the good news is that eventually, you will have built enough lean tissue to start burning some serious Kcals(Calories burned throughout your day while performing your regular tasks). Your body fat won't stand a chance.

Here are some things to focus on instead:

1. Your pants/dress size
2. Feedback from friends/family/co-workers, etc..
3. Energy levels
4. Increase in weights/times/distances during your workouts
5. Your mood

So, I feel great. My training is coming along wonderfully. I've managed to stay healthy throughout the process and I look forward to these races coming up. I will try to do my next blog on stretches, injury prevention, picking the right training equipment and anything else any of my readers would like me to write about. Thanks for reading!

Randy Tuck
Freakfactoryne@gmail.com
freakfactoryne@groups.facebook.com

Fastest way to lose weight and tone Guaranteed!!

"THE FASTEST WAY OUT OF HERE IS TO GRADUATE!"
-Every military drill instructor ever

It's easy, when starting a new exercise program, to get carried away and try to do too much too soon. This puts you in a lose/lose situation: Putting in so much work will trick your mind into thinking that you should be seeing certain results even though you haven't been working that long. (i.e. You haven't been in the gym in 10 years so you start off going 5-6 days a week and lifting like you used to back when you were in the best shape of your life, and then getting pissed because it's been two whole weeks and you still weigh the same and have a beer gut). Also, you leave yourself open for some serious injuries that will undo all of that hard work you've put in. Imagine how hard it was to get yourself to even begin that program. The valuable time you've set aside, the sacrifices you've made with your new diet, etc. Now you're injured and have to start all over again after you heal. Why not avoid that whole scenario and just take it slow and steady?

3 to 4 times a week is sufficient enough to give your body the exercise it needs and the rest it requires. Remember:THE GAINS YOU GET HAPPEN DURING YOUR REST AND NUTRITION PERIOD, NOT DURING THE ACTUAL EXERCISE!!! 

Also, find a trainer and stick with them. You will never in your life meet someone who is in great physical condition that got there by "figuring fitness out on their own". You don't need to be paying out the nose for a trainer either. It doesn't matter how many letters they have after their name, how many degrees they have or how expensive the training is. If they are not as invested in your goals as you are, they are not right for you. Example: I excel at training people recovering from injuries because I shattered my wrist and needed to rehab it ASAP in order to get a job as a massage therapist. I also do well at helping people lose weight because I was obese in 2008. I've dabbled in body building and have run many medium distant races as well as obstacle course races (Tough Mudder-2012, Dirty Dog Mud Run-2011) so I can identify with people with those goals.

Also, Muscle=Metabolism! Cardio is good for many things; increasing your vo2 max, releasing endorphins, and warming yourself up for your workout. One thing that it is inefficient at , is burning fat or "calories".  Building lean muscle is the fastest way to burn fat and get that toned look everybody is looking for. And ladies, you won't look like a man no matter what you think. You have no idea what female body builders have to do to themselves to gain muscle like that.

1lb lean muscle will burn an extra 50kcals a day(fancy way of saying it will burn those calories while you are doing whatever you normally do).

10lb lean muscle=500kcal/day

1 week@ 10lb lean muscle= 3500kcals.

3500kcals= 1lb body fat burned per week just doing whatever it is that you do during the course of the week!

Depending on what program you choose and the frequency at which you are exercising, this takes anywhere from 8-14 months to achieve. A lot faster than it took to get to the point you're at now, right?

The moral of this post is that the fastest way to get the results you want is to do it right the first time.

Day 18

Gonna have to write this down now since I won't have much time after. This is technically Day 18 of my training program for the Bataan Death March next year, but it's Day 2 for my little workout experiment. I've put together a pretty intense but manageable program to see how well it works with a regression and progression aspect available. Meaning that anyone can accomplish the goal of the workout, even if they can't necessarily do the specified exercises.

Warm up:
400m incline jog
Dynamic movements for legs
3x(6 jumping squats/6 side lunge)
2x(25 jump rope rotations/6 box jumps)
3 min set-up/hydrate

W/O#1 -4 rds, work on form
6 Power Cleans
6 Front Squats
6 Dead Lifts
2 min rest/hydrate

W/O#2-25 min AMRAP
20x24" Toe Tappers
10 KB Iron Mikes
6 ECBB's w/BB  115#
12x4ct Hanging L-Sit Flutter Kicks
10 Floor Wipers w/115#BB
6x24" Box Jumps

Cool Down
200m walk
3x(10 Hand Stand Push Ups/20 KB Mad Russians/15 Swimmers)
10 min Foam Roll/Stretch

I'll post my times and weights later.

Day 17

Thursday, August 9th, 2012

Trying a new strategy. I feel like I've really been winging these workouts. I have enough experience to get by and get a good workout in, but I feel like I'm lacking structure and accountability entirely. I am going to start printing these programs 4-6 weeks in advance and sticking to them no matter what. Today is day 3 of my abstinence from alcohol. Junk food isn't really a problem for me. I don't smoke and I still have yet to go back to chewing tobacco. I really hope this works, because I've really been feeling sluggish lately. I've been sleeping in and feeling really down. I know it has a lot to do with how chaotic my schedule is and I'm hoping that I land this new 9-5 job soon. I'm going to start with a list of things that I believe I need to work on in order to be successful in my training:

1. Consistency: I need to stick with the plan and not run off on a tangent every time something new pops up. It's impossible to tell if something is working if I can't stick to it long enough to see the payoff. 
2. Structure: I have to stop making my workouts up once I get into the gym. I have a notebook for a reason. Also, this blog should help me stay on course.
3. I need to constantly be making pros and cons lists for my actions. I'm very spontaneous and lack some self control with certain things. This could be a symptom of PTSD but I'm not about to self diagnose. I only came to that conclusion after researching the effects on receptors from dopamine overloads and the ill effects of adrenaline over a sustained period of time (i.e. deployment to a warzone) which comes from and causes thrill seeking behavior.
4. Keep my goal in sight: I can't let short term issues get in the way of achieving a long term goal. If I wasn't already in the shape I was in, my training for the Tough Mudder would not have been enough to pass the course safely. My training wasn't up to my usual standard and, again, I need to be holding myself accountable.
5. Be a little more selfish: I feel like I've been spending a lot of time helping other people reach their goals and not enough time training myself. It wouldn't be an issue if I were being paid for the training, but I'm not and it is very taxing on my body, mind and wallet.
6. Diet Diet Diet! Nothing more needs to be said.
7. I need to change my sleeping habits. I'm up until 1 or 2 in the morning and miss out on hours of potential training time. This actually inhibits me a lot. If I woke up earlier, I could get my cardio out of the way, do whatever chores need to be done and have hours and hours of time to let my body heal before I do my strength training in the afternoon. Instead, I feel like I try to squeeze both workouts in at once and end up losing out on both. I never work earlier than 10:30am or later than 9:00pm save for a few exceptions, so I really have no excuses.
8. I need to lay off the TV. It's just sucking my life from me. I need to limit myself to 1 hour a day. Gonna have to work down though. I think I'm around 4-6 hours some days.

If I can work on these things, I think I will see a huge change in my mental state as well as my physical state. The psychological aspect is the hardest part to grasp. The physical changes are just a byproduct of a complete life overhaul.

I ran 3 miles this morning at around an 8min/mi pace. Not even close to average for me, but I haven't been stretching properly. In fact, might as well throw that up there.

9. Make time to stretch every day!

Gonna grab some food and head to the gym in a bit. But, while I'm eating, I'm going to start creating the scaffolding for my workout plan.

.

Day 14

Had to make it a quick one today due to the small problem of me partying like this was my last weekend on earth. Still got a good burner in thanks to a little help from www.rescueathlete.com. I tweaked their daily workout a bit to suit what I was planning on working today.

Warm Up:
_400m incline jog-6 mi/hr@9.0 incline in 2:38
_3x(6 jumping squats/6 Spider man push ups into bird dog/3 Wide Grip Dead Hang Pull Ups)
_2x(10 internal shoulder rotations/10 external shoulder rotations)
_2x(10 front leg swings/10 side leg swings)

Main Set: 3 rds/3 stations. Work on speed and accuracy

Station #1
_3 Double Stair climber Push Ups
_6 Body Pulls
          -2 Min Break
Station #2
_4 Down-Ups
_20 Wall Ball Shots(5Kg)
          -2 Min Break
Station #3
_3 Muscle Ups
_6 Stand Ups

My Time: 11:42

Notes:
I'm pretty happy with the time. I felt strong through the workout, but was definitely breathing fire by the end of it. Gonna go for a run when I get out of work tonight. Trying to work my way back up to running at least 20-25 miles a week.

Day 11

Spent much of the day stretching and rolling out. My legs have really been taking a beating with this new regiment. I haven't felt this sore consistently for quite some time now. It really feels good to switch things up. Gonna keep up the intensity of these workouts for the next 2-4 weeks before switching it up to a run-heavy program. Next cycle will be heavy and then start over with the body weight exercises.

Gonna go for a nice long run to try and loosen the legs up. I'll post distance and time later.

Day 10 The Chumbawumba

I took yesterday off from the gym. Not sure if it was because Monday's workout was so rough or because of the Sangria I had at lunch, but after my last client at 6:30, I didn't feel well and just went home. Today, my legs are insanely tight. Gonna spend about an hour rolling them out and stretching after my workout.

Breakfast:
Typical. Bowl of plain oatmeal with a scoop of creamy peanut butter(I should use all natural, but it's like $3 more a jar), a banana and a cup of black coffee. I have to run a few errands and then I'll get to the workout.

The plan:

Warm Up
_400m incline jog
_3x(6 jumping squats/6 push up into bird dog/3 handstand push/3 wide grip pull)
_2x(10 front leg swings/10 back leg swings)
_Dynamic movements
_5 min foam roll

FTX I Work on form

_4x6 Front squats
_4x4 Dead Lifts
_4x6 Weighted Jumpies

FTX II The Chumbawumba -4 rounds AFAP

*Incline down-up is a movement similar to a Burpee. Using a platform no higher than 6 inches, start in the standing position. Drop down to the floor (down position during a push up) with your hands on the platform. Push up while bringing your knees to your chest and launching your feet forward(just like you would do for a Burpee) making sure that your feet land flat on the platform and not on your toes or the balls. The object is to use so much kinetic energy that you are almost completely upright and standing on the platform at the end of the movement.*
*Stand Ups are a simple movement. You are essentially trying to get to your feet from your back without using your hands. For beginners, use a heavy rocking motion.*

_4 Incline down-ups
_4 Stand ups (from lying position)
_2 Muscle ups
_15 Double-unders with a jump rope. 

Day 5

400m incline jog
2x(8 jumping squats/6 Handstand push ups/3 pull ups)
2x(6 shoulder dislocaters/10 external shoulder rotations)
Dynamic Movements


FTX I  4 ROUNDS
4 HANG CLEANS-95#,115#,135#,145#
6 OVERHEAD PRESS-85#,95#,115#,115#
8 BENT OVER ROW-115#,115#,115#,135#
6 WEIGHTED DIPS- 25#,25#,25#,25#

FTX II BURNER FOR TIME
1 MILE RUN-6:25
50 BURPEES
75 FLOOR WIPERS
1 MILE RUN-7:00

29:04

*Notes: My form on hang cleans was getting pretty sloppy toward the end. I need to keep focusing on proper technique rather than increasing weight. Feeling a lot stronger and I have no more pain in my lower back or knees.*

 
Day8



400m incline jog
2x(6 jumping squats/6 spider man push ups/3 handstand push ups/3 wide grip pull ups)
2x(10 internal shoulder rotations/10 lateral shoulder raises)
Dynamic movements


FTX I(Morning)-4 rounds


4x pistol squats on a bosu(supported by resistance band)
4x negative hamstring curls
8x Weighted pull ups @25#

FTX II(Evening) -12 min AMRAP

6 Body Blasters
8 Medicine Ball sit ups (5kg)
8 Push ups into bird dog
6 4-ct mountain climber

*I finished 5 rounds@11:30, couldn't bring myself to do another Body blaster*

400m jog
1600m hill run
200m cool down

*Body Blaster: Position yourself underneath a pull up bar. Do a Burpee and grab onto the bar when you jump up. Perform one dead hang pull up, then bring your knees to your elbows. That is one repetition. *

Day 3:

I'm posting this a few days late. My back was still pretty sore. I've been trying to focus on the synergist muscles to help elongate the problematic ones, while shying away from engaging the affected muscles directly.

Warm up:

400m jog
2x(6 squat/6 spider man push ups/3 pull ups)
Dynamic movements

Burnout: Complete in succession as fast as possible(AFAP)

20 Bosu Pistol squats w/resistance band
50 standing oblique crunch-50lbs
60 DB snatch-45lbs
50 handstand push ups
5:00 unsupported stability ball stand *time stops when you lose balance and begins again once you are unsupported*

My time: 22:30

Notes:

I felt pretty good throughout the workout. The oblique crunches definitely affected my internal obliques and QL. My squat is off due to the back problem as well. It is very prominent when I am holding a weight over my head. Right before I hit 90 degrees, The left side oblique would go spasmodic and my entire lower body would shift 2" to the left. Other than that, I felt pretty good. The handstand push ups were done in more sets than I would have liked, but it's an easy fix. I was surprised at how easy it was to stand upright on a stability ball for 5 minutes. I only had to shift my feet once.




Day 4:

Today was a rough day to try and get to the gym. I decided I would go on my first short ruck run after work. Since I was bouncing between 2 jobs all day, I didn't get to my run until 9pm. I loaded the bag up with about 13lbs and hit the road. I purposely took it slow and only did about 2 miles. It took longer than expected due to lack of visibility on the trail (I don't have a headlamp yet).

Legs felt good, back was a little stiff at first, but it warmed up. I can see that I have a very long way to go and it would be wise to develop an actual training program instead of winging it every time I go to the gym.

Day 2:
Definitely feel a bit better. I was worried because it had been 10 days since the Mudder and I still have this massive bruise on my lower back. I know it's my left erector spinae. My knee was still a little tender as well, but once I started getting into the movements it went away. I'm pretty confident the back pain is just a very deep bruise from when I tried to do a combat roll out of one of the Tough Mudder tunnels and smashed that exact spot into a jagged rock that was sticking out of the trench.

Anyway, I'm back on track, for the most part, with my diet and exercise routine. I'm currently in the beginning of a 30 day no alcohol cleanse as well as I've given up chewing tobacco for good. I did have some alcohol last night, but it was for a medical purpose. I was cooking some chicken and couscous(I know it's not that healthy) and realized that I had been taste testing the couscous with the same fork I had just used to stab the raw chicken. I thought quickly about my options and it came down to making myself vomit, or chugging some alcohol in hopes that it would kill the bacteria. I feel fine today, so I'm gonna call it a victory.

Anyway, my usual daily diet consists of:
Breakfast:
1 cup plain oatmeal w/spoonful of peanut butter
1 banana
1 cup black coffee

Snack:
1 Granola bar
1 banana

Lunch:
2-3 eggs(usually whites but I've been slacking)
1 English Muffin
2 slices Deli Turkey
1 spoonful of peanut butter

Snack:
1 Orange
1 handful of almonds

Dinner:
1/2-1 Chicken Breast
1/2 cup brown rice
1/2 cup broccoli

Snack before bed:
1 Banana
1/2 handful of almonds

It's not perfect, but it's definitely a start.

Workout:
Today, I've decided to take a big step back. Instead of trying to pick up where I left off before the Tough Mudder, I've decided to do a complete breakdown and rebuild of my entire body. Starting with range of motion, core strength and flexibility. Once I've done this, I can start worrying about strength training.

I've set up some short term goals for myself. Specific movements that, on their own are impressive, but serve no specific purpose, but represent unbelievable core strength and focus.

1. Unassisted hand stand
2. Jump up onto a stability ball, stand up, and perform a squat-unassisted.
3. Kip-up into a handstand.
4. Muscle-up on rings

After these have been achieved, I believe I will be back to a solid place to begin the actual training for the Bataan Death March. Injury prevention is the key to any type of training. If you condition your body for one specific purpose without strengthening the rest of it, You will fail and you will injure yourself.

Warm up:
400m jog
2x(10 One leg jumping bosu transfer/10 double under jump rope/ 10 toe tappers on a 24" box)
2x(3 med ball spiderman push ups/3 power pull ups)
2x(10 internal shoulder rotations/10 external shoulder rotations)
2x(10 front leg swings/10 side leg swings)\
Dynamic movements

FTX I
10 OL forward hop onto bosu(5 each leg, other leg doesn't touch the ground until end of reps)
10 stand ups from lying down
10 Hanging wipers(full range of motion)
 10 weighted jumpees

30 minute foam roll

Today was day one of my training regiment to  prepare for the Bataan Death March next year. It dit not go well. I'm still dealing with this knee issue that came out of nowhere and my left erector spinae is still bruised and very tight. I'm hoping a massage will fix that and I'm praying that the knee issue will go away on its own. Tomorrow is another day and I will just have to adjust my approach.

Here's a link to www.active.com. It's a great site to look on upcoming races and events that you might want to share with your fellow freaks!

FFNE after completing our first Tough Mudder