Long workouts - preparing for basic militray training

Jesse777 · Post by **Jesse777** » Wed Nov 05, 2008 10:41 pm

Ok I have a few months to get in better shape before bmt. I would still like to lose another 20-25 pounds but that shouldn't be a problem.

Right now schedule is Tues, Wed, Thurs for long workouts and Sunday for a shorter one. I also walk to work and back 90 min total on the other days and max out situps and pushups every night. For the three long workouts I have 6+ hours so far this is what I am doing.

Stretch, jog to gym, 30 min bike, then about 2 hours either upper/lower body and abs every day, then 30 min bike, 30 min quick upper/lower + abs, jog back home, eat and rest for about an hour, then walk w/sprints 1-2 hours

For sets I am starting with small weights 12 reps good form and move way up until I max out at 6-8 reps then work way back down. Should I be doing this a different way? I want to build lean muscle not really bulk up (some is ok). Also this way takes up more time

If anyone has done a similar long workout that they had success with that would help too.

Also do you think it might become an issue since I have 3 consecutive long workout days in a row? Should I try and get a more balanced days on/off work schedule.

Thanks

MrCheese · Post by **MrCheese** » Thu Nov 06, 2008 12:57 am

Just a quick note, but yea with those intense long workouts your body needs to epic rest from them i wud say. Try and get a day in between them or something.

swanso5 · Post by **swanso5** » Thu Nov 06, 2008 2:20 am

clearly seems too much although a little jumbled to read

- wts 3/week with a day btw them at least and each session should not exceed 1hr
- cardio 2 - 3/week on the other days off from wts in the form of interval training, sprints etc
- push ups and sit ups are not a good choice, not for posture and strength/muscle imbalances anyway
- what are you eating?

Jesse777 · Post by **Jesse777** » Thu Nov 06, 2008 7:38 am

I do the pushups and situps because they are two exercises I am trying to max out on physical.

For food on an average day I eat a big portion of oatmeal sometimes w/fruit, large tuna/turkey sandwich, some nuts, some fruit/veg, a slimfast, and I mix it up for dinner trying to stay healthy.

Yeah I figured that eventually the consecutive day workouts would wear me out even though I am alternating upper body/lower body. I will try and change work schedule. If I cant I was thinking Tues - Lower Wed - Upper Thurs - long distance running and Sunday - short all body. That should give me body more rest.

Boopster · Post by **Boopster** » Thu Nov 06, 2008 4:47 pm

Too much cardio and 2 hours of weight lifting? opinion is that you are overworking your muscles. They need rest to grow. You also need to feed your body more protein eating 6 small meals a day. Skip the slim fast, it's crap. Replenish your body post workout with whey protein and sugary cereal, pasta/rice, or waxymaize.

Jesse777 · Post by **Jesse777** » Thu Nov 06, 2008 4:59 pm

I appreciate it. Probably seems like overworking but I know what BMT is going to be like and there's a lot more than a 3-4 hour work out some days.

But year the 2 hours of weight training was because the way I was doing reps starting really low working up to max. Now that I know where I am at right now I can make a good program.

I will def start using whey shake after workouts again.

And slimfast works for me. I am big 6'2 220 now so it helps to have something low cal curb appetite.

rynuku · Post by **rynuku** » Thu Nov 06, 2008 5:22 pm

i defintely understand where your coming from on wanting to prepare for bmt...ive got a bunch of friend in the army and they told me its rough lol

but just get normal workouts like everyone is recommending...bmt is what 8 weeks long...your body is going to have to rough it out for that long so there is no point to make it even longer...think of sprinters or marathon runners...they train their hardest right before their appearance then take it easy and do normal routines...its called overreaching....they overtrain for awhile because it can and will increase strength/endurance etc...but your body can only keep up for so long...a few days before competitions body builders do some pretty rough stuff to their bodies...they got specific ways of carbo loading dehydrating their bodies etc...if they were to keep this up for longer than they do...it would be real bad for them

so right now theres a good chance your overreaching or overtraining...then once bmt starts...U KNOW your going to be overtraining so just something to think about...and if your already apparently capable of working out for 6 hours...youll be fine!

id say train normal until maybe 2-3 weeks before bmt...then have a couple days where you go all out...but then go back to normal...and 2-3 days before bmt...dont do anything besides real light cardio

overtraining is a way to lose alot of body fat fast...but has rly bad side effects...train smarter not harder =)

vamp · Post by **vamp** » Thu Nov 06, 2008 5:36 pm

doing pyrimids are crap for daily workouts. Do a 5x5 or a 4x6 routine. One exercise per movement. On those days you have 6 hours go home and eat, go out with friends/family cause you won't be doing it once your in the army and wishing you could and you could also sleep! your body will need it soon and not get it so.......As most people don't get enough sleep it may be an idea.

Do as said 3 days full body, 1 rest day in between, weights top at an hour, cardio in alternate days, 1 rest day and let your body rest everyday!!

Cheers

Jesse777 · Post by **Jesse777** » Thu Nov 06, 2008 6:54 pm

Not that it makes a difference but im going in Air Force.

I will def try your idea of going all out 3 weeks before and def take a few days rest before. Getting a nice rub down before would hurt either.

Since I have a few months before I think Im going to keep these long workouts until body cant take it and then go to a structured one like youve mentioned until about 3 weeks before.

Thanks for the help guys.

BTW don't know if you guys have ever take those 5-hour energy drinks but I think they make you angry because I was going mental babysitting 4 year old brother tonight (but I guess that happens sometimes?).

Boss Man · Post by **Boss Man** » Thu Nov 06, 2008 7:01 pm

5 hour energy drinks?

I don't know how those work, as most Carbs digest for about 3 hours, some less, depending on if they're complex or simple.

I've heard of something like you're saying, infact the CNP company made something that sounds like it, called Viper I seem to recall, which was kind of like a slow digesting Gatorade type product, or some such swanky thing.

rynuku · Post by **rynuku** » Thu Nov 06, 2008 7:31 pm

lol...

mass micronutrients and a bunch of stimulants ingested in 1 shot...with nothing to digest....i can see how you would get moody

Jesse777 · Post by **Jesse777** » Thu Nov 06, 2008 7:39 pm

its just a shit load of vitamin b12 and a lot of vitamin b6 mixed with some other stuff. Talked about it in nutrition class all it really does is increase blood flow - which I guess is good for a workout?

Theres less than 5 cal in them so its really just the vitamins.

swanso5 · Post by **swanso5** » Thu Nov 06, 2008 9:47 pm

Since I have a few months before I think Im going to keep these long workouts until body cant take it and then go to a structured one like youve mentioned until about 3 weeks before.

not the way to go...you should almost never to train to the point of overtraining...over reaching yes but you don't need to do that...if you go to the point where you're "body can't take it" you've gone way too fat and it will do way more harm then good, as well as stuffing your BMT stuff right up