Katalmach
Donator
I have spent the last 2 years having mixed feelings about the Legion. There was always some girl, some band, or some other job opportunity that kept me distracted. If I had gone, I would have been wasting their time and mine, so I didn't bother, and every time a new distraction came up, my fitness and French learning would suffer greatly because the Legion got pushed to the back of my head
In light of recent events, which I have already discussed several weeks ago, I decided to really get down to the grind in my preparation. My mind is in the right place now, so I re opened my gym membership. I go to the gym for almost 2 hours every single day, and spend about an hour or more learning French.
I wanted to put my workout routine in here for anybody else who might be suffering from motivation, or feeling like they won't be able to get strong enough to make it through selection. Lots of us I'm sure have average fitness and the best reason in the world to be in the legion, but for those of us who don't have some life threatening reason to be there, I think we owe it to ourselves to be at the absolute top of the food chain when it comes to Luc Leger and the other fitness requirements
Starting with diet, I have completely cut out bread. No bread, ever, at all. It slows your metabolism, so I just don't eat it. My target weight is 150 lbs (I am 170 right now with a small beer belly)
I have almost entirely cut out sugar. If I need a caffeine, I drink an absolute zero monster, and that's for emergencies (sometimes I get only an hour of sleep between work, gym and helping my friend train their puppy). Keep fruit to a minimum, I only eat apples, bananas occassionally (1 of them every few days) and berries like blue berries because they provide tons of nutrients to keep you from getting sick
I limit starchy foods. I have had 1 baked potato with no butter in the past several weeks, whereas I used to eat potatos like every day
For protein: I have 6 small meals a day, with 25 grams of protein in each meal. Currently, I use protein powder, because it's quick and easy and I barely know how to cook.
1) 3 scrambled eggs, 1/4 shredded cheese
2) protein shake (1 scoop, almond milk, sometimes a banana for potassium)
3) Chicken breast, pan fried (no butter, very light seasoning, no breading)
4) protein shake (1 scoop, almost milk, NO banana)
5) Beans and ground beef or turkey (about 1 bowl worth)
For a small snack in the middle of the day (BEFORE the gym, not after) I eat about a handful or 2 of peanuts. It's a little extra protein, but if you are a heavy body type guy, go easy on nuts, because they have lots of oil and can make you fat
For the gym, I alternate between 2 groups of muscles. I go every single day. The consistent thing is cardio, and core, which I do every single day, no matter what. I also do push ups in the evenings, after the gym. At least 100 every day
These sets work on a rotating schedule. Set 1, followed by Set 2, followed by Set 1, etc etc
Set 1:
Core (also I do this on Set 2)
- 45 seconds plank (15 seconds rest)
- 25 seconds side plank (both sides, then rest)
- 1 minute of leg lifts (Legs remain elevated 6" or more, alternate between direct upward lift, and making a circle with both legs together, around to the left, and around to the right, then rest 30 seconds to catch my breath)
- 45 seconds of flutter kicks (15 seconds rest)
- 30 seconds horizontal flutter kicks (Sometimes called "Hello Dollies")
- Plank until failure (rest for several minutes)
- Knee tucks until failure on the dip machine
Then, after core, and every day, I do 1 max set of very slow pull ups. Going as slow as possible both upward and downward, I can do 4 good ones with my chin going far above the bar. Without going slow my current max is about 12 to 15, depending on how winded I am from the previous day
On Set 1 I hit back, biceps, shoulders, and obliques
Biceps:
- Pick a comfortable low weight (I use 20 lb dumbells, sorry for those who use Kg, you'll have to figure this out on your own), and sit on an adjustable bench. Leaning backward with my elbows BEHIND my torso, I do a set of 6 to 8 curls, rest a few moments, then switch to leaning forward (elbows IN FRONT of my torso). I do the same number of reps there
NOTE: To achieve maximum effect from dumb bell curls, I hold the dumbell handles all the way up against the edge of the weight, with the excess length on my torso side. This forces me to put more effort into holding them straight, and it works the inner part of the bicep very hard
Then, I do a set of hammer curls with a reduced weight (15 lb bells for me)***
***Hammer curls are done from standing position, lifting the bell sideways towards your opposite shoulder
I do this group of bicep lifts for 2 or 3 sets, then do a DROP SET
A drop set simply starts at a high weight, goes to failure, then reduces the weight. You continue to do this until failure. I start with a 60 lb bar bell, and work my way down to a 20 lb bar bell. I do this at the end of the work out or sometimes in the middle
Back:
- Grab a slightly heavier bell, lean over a bench and lift with your "wing" (scapula I believe it's called). Also works the bicep, at a different angle. I do 3 very slow sets of 10 with a 30 lb dumbell
- Using a light set of dumbell (10 lbs for me) I lean over on a bench and do "flies". I got to failure for 3 sets. This works the upper back and the rear of the shoulder
Shoulders:
- Standing up, I use 10 lb dumbells to do shoulder raises. Can also use a bar bell if you want but I find dumb bells more effective
- Arm circles. Go to failure, until it burns like hell
- Shrug with a heavy set of dumb bells (I use 40 lbs or more). I do 3 sets of 10 to 15
I finish by running a mile on the treadmill at high speed. For me, this is about 8 miles per hour from start to finish
----------------------------
Set 2:
All the core and the pull ups from Set 1
Triceps:
- I use machines for this. I don't remember what they're called, but I will come back and put them here when I find out. Triceps are tricky, you have to hit all 3 heads, so I don't like free weights for them. Mostly I do a LOT of push ups throughout the day, and those push ups will add up quickly. My max (to failure) set was 20 a few weeks ago. Now I can do 30. I want to be able to do 75 to 100 before I leave. So just do them every day
- Dips. Lots and lots of dips, in several positions (use the dip machine, and a bench to switch the angle and hit several heads)
Legs:
All body weight for these. I do squats and lunges, and calf raises. Do several sets to failure
I finish by jogging (about 5 miles per hour) for several miles
I plan to implement Luc Leger. I am going to look for an app on my phone to give me the beeps in my ear phones and I'll do it in the park behind where I'm staying
HOPE THIS HELPS ANYONE STRUGGLING TO EXERCISE EVERY DAY. YOU GOTTA DO IT
In light of recent events, which I have already discussed several weeks ago, I decided to really get down to the grind in my preparation. My mind is in the right place now, so I re opened my gym membership. I go to the gym for almost 2 hours every single day, and spend about an hour or more learning French.
I wanted to put my workout routine in here for anybody else who might be suffering from motivation, or feeling like they won't be able to get strong enough to make it through selection. Lots of us I'm sure have average fitness and the best reason in the world to be in the legion, but for those of us who don't have some life threatening reason to be there, I think we owe it to ourselves to be at the absolute top of the food chain when it comes to Luc Leger and the other fitness requirements
Starting with diet, I have completely cut out bread. No bread, ever, at all. It slows your metabolism, so I just don't eat it. My target weight is 150 lbs (I am 170 right now with a small beer belly)
I have almost entirely cut out sugar. If I need a caffeine, I drink an absolute zero monster, and that's for emergencies (sometimes I get only an hour of sleep between work, gym and helping my friend train their puppy). Keep fruit to a minimum, I only eat apples, bananas occassionally (1 of them every few days) and berries like blue berries because they provide tons of nutrients to keep you from getting sick
I limit starchy foods. I have had 1 baked potato with no butter in the past several weeks, whereas I used to eat potatos like every day
For protein: I have 6 small meals a day, with 25 grams of protein in each meal. Currently, I use protein powder, because it's quick and easy and I barely know how to cook.
1) 3 scrambled eggs, 1/4 shredded cheese
2) protein shake (1 scoop, almond milk, sometimes a banana for potassium)
3) Chicken breast, pan fried (no butter, very light seasoning, no breading)
4) protein shake (1 scoop, almost milk, NO banana)
5) Beans and ground beef or turkey (about 1 bowl worth)
For a small snack in the middle of the day (BEFORE the gym, not after) I eat about a handful or 2 of peanuts. It's a little extra protein, but if you are a heavy body type guy, go easy on nuts, because they have lots of oil and can make you fat
For the gym, I alternate between 2 groups of muscles. I go every single day. The consistent thing is cardio, and core, which I do every single day, no matter what. I also do push ups in the evenings, after the gym. At least 100 every day
These sets work on a rotating schedule. Set 1, followed by Set 2, followed by Set 1, etc etc
Set 1:
Core (also I do this on Set 2)
- 45 seconds plank (15 seconds rest)
- 25 seconds side plank (both sides, then rest)
- 1 minute of leg lifts (Legs remain elevated 6" or more, alternate between direct upward lift, and making a circle with both legs together, around to the left, and around to the right, then rest 30 seconds to catch my breath)
- 45 seconds of flutter kicks (15 seconds rest)
- 30 seconds horizontal flutter kicks (Sometimes called "Hello Dollies")
- Plank until failure (rest for several minutes)
- Knee tucks until failure on the dip machine
Then, after core, and every day, I do 1 max set of very slow pull ups. Going as slow as possible both upward and downward, I can do 4 good ones with my chin going far above the bar. Without going slow my current max is about 12 to 15, depending on how winded I am from the previous day
On Set 1 I hit back, biceps, shoulders, and obliques
Biceps:
- Pick a comfortable low weight (I use 20 lb dumbells, sorry for those who use Kg, you'll have to figure this out on your own), and sit on an adjustable bench. Leaning backward with my elbows BEHIND my torso, I do a set of 6 to 8 curls, rest a few moments, then switch to leaning forward (elbows IN FRONT of my torso). I do the same number of reps there
NOTE: To achieve maximum effect from dumb bell curls, I hold the dumbell handles all the way up against the edge of the weight, with the excess length on my torso side. This forces me to put more effort into holding them straight, and it works the inner part of the bicep very hard
Then, I do a set of hammer curls with a reduced weight (15 lb bells for me)***
***Hammer curls are done from standing position, lifting the bell sideways towards your opposite shoulder
I do this group of bicep lifts for 2 or 3 sets, then do a DROP SET
A drop set simply starts at a high weight, goes to failure, then reduces the weight. You continue to do this until failure. I start with a 60 lb bar bell, and work my way down to a 20 lb bar bell. I do this at the end of the work out or sometimes in the middle
Back:
- Grab a slightly heavier bell, lean over a bench and lift with your "wing" (scapula I believe it's called). Also works the bicep, at a different angle. I do 3 very slow sets of 10 with a 30 lb dumbell
- Using a light set of dumbell (10 lbs for me) I lean over on a bench and do "flies". I got to failure for 3 sets. This works the upper back and the rear of the shoulder
Shoulders:
- Standing up, I use 10 lb dumbells to do shoulder raises. Can also use a bar bell if you want but I find dumb bells more effective
- Arm circles. Go to failure, until it burns like hell
- Shrug with a heavy set of dumb bells (I use 40 lbs or more). I do 3 sets of 10 to 15
I finish by running a mile on the treadmill at high speed. For me, this is about 8 miles per hour from start to finish
----------------------------
Set 2:
All the core and the pull ups from Set 1
Triceps:
- I use machines for this. I don't remember what they're called, but I will come back and put them here when I find out. Triceps are tricky, you have to hit all 3 heads, so I don't like free weights for them. Mostly I do a LOT of push ups throughout the day, and those push ups will add up quickly. My max (to failure) set was 20 a few weeks ago. Now I can do 30. I want to be able to do 75 to 100 before I leave. So just do them every day
- Dips. Lots and lots of dips, in several positions (use the dip machine, and a bench to switch the angle and hit several heads)
Legs:
All body weight for these. I do squats and lunges, and calf raises. Do several sets to failure
I finish by jogging (about 5 miles per hour) for several miles
I plan to implement Luc Leger. I am going to look for an app on my phone to give me the beeps in my ear phones and I'll do it in the park behind where I'm staying
HOPE THIS HELPS ANYONE STRUGGLING TO EXERCISE EVERY DAY. YOU GOTTA DO IT