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Posted: 5/31/2011 7:01:14 PM EDT
So I decided to do the Warning Order and actually plan on finishing it this time. I've done it tons of times in the past but never finished it.
I am going into this in a (more or less) out of shape state minus a week or so of 'Pre-Training' to take the soreness out of the muscles. My diet won't change much other then adding a protein drink before bed and more fruit in the diet. I usually eat a protein type bar for breakfast and a protein drink with milk. Nothing drastic. I'll do my body fat at the start and end along with a PT Test. I'll update it on a weekly bases with the time it took to complete each workout. Program will be as follows: Warning Order Pre-Test BW PT Test Pushups 2 Minutes 71 2 Minutes Rest Situps 2 Minutes 54 2 Minutes Rest Pullups Max Set No Time 17 2 Minutes Rest Dips 2 Minutes 10 2 Minutes Rest Squats 2 Minutes DNF Week 1-2 (DONE) Days 1/3 Pushups 4x15 Situps 4x20 Pullups 4x5 Days 2/4 Squats 4x15 Bridges 4x15 Calf Raises 4x15 Week 3-4 (DONE) (and DONE again) Days 1/3 Pushups 5x20 Situps 5x20 Pullups 5x5 Days 2/4 Squats 5x20 Bridge 5x20 Calf Raises 5x20 Weeks 5-7 (Did one day and got sick, repeated week 4)(Week 5 and 6 and 7 done) Days 1/3 Pushups 5x25 Situps 5x25 Pullups 5x8 Days 2/4 Squats 5x25 Bridge 5x25 Calf Raises 5x25 Weeks 8-10 (Week 8/9/10 done) Days 1/3 Pushups 6x25 Situps 6x25 Pullups 6x8 Days 2/4 Squats 6x25 Bridge 6x25 Calf Raises 6x25 December 5 2011 PT Test Pushups- 74 Situps- 67 Pullups- 18 Dips- 30 Squats- 59 Weeks 11-13 (Week 11/12/2 days of 13(sick)/1 day of week 11 (sick)/week 11/week 12/13 done) Days 1/3 Pushups 6x30 Situps 6x30 Pullups 6x9 Days 2/4 Squats 6x30 Bridges 6x30 Calf Raises 6x30 Week 14-15 (Week 14 Done) Days 1/3 Pushups 6x30 Situps 6x30 Pullups 6x10 Days 2/4 Squats 6x30 Bridges 6x30 Calf Raises 6x30 Spin 30 mins on workout days Week 16 Rest Progress Check On Wednesday BW PT Test Pushups 2 Minutes 2 Minutes Rest Situps 2 Minutes 2 Minutes Rest Pullups Max Set No Time 2 Minutes Rest Dip 2 Minutes 2 Minutes Rest Squats 2 Minutes Weeks 17-19 Days 1/3 Pushups 6x30 Situps 6x35 Pullups 6x10 Dips 3x20 Days 2/4 Squats 6x30 Bridges 6x35 Lunges 3x20 Calf Raises 6x30 Spin 30 mins on workout days Weeks 20-22 Days 1/3 Pushups 10x20 Situps 10x25 Pullups 10x10 Dips 10x15 Days 2/4 Squats 10x20 Bridges 10x25 Lunges 10x15 Calf Raises 10x20 Spin 30 mins on workout days Week 23-24 Days 1/3 Pushups 15x20 Situps 15x25 Pullups 15x10 Dips 15x15 Days 2/4 Squats 15x20 Bridges 15x25 Lunges 15x15 Calf Raises 15x20 Spin 30 mins on workout days Week 25-26 Days 1/3 Pushups 20x20 Situps 20x25 Pullups 20x10 Dips 20x15 Days 2/4 Squats 20x20 Bridges 20x25 Lunges 20x15 Calf Raises 20x20 Spin 30 mins on workout days Post Test On Following Wednesday BW PT Test Pushups 2 Minutes 2 Minutes Rest Situps 2 Minutes 2 Minutes Rest Pullups Max Set No Time 2 Minutes Rest Dips 2 Minutes 2 Minutes Rest Squats 2 Minutes And done Each set of pushups will follow this progression, 1st set, regular width, 2nd set close grip, 3rd set wide grip, 4th set inclined (as in feet up on a chair), repeat. Pullups will be as follows: 1st set regular grip, 2nd set close grip, 3rd set as wide as my bad shoulders will let me, 4th set will be chins, repeat. Squats will be Regular, close, wide, repeat. Bridges will be 'Short Bridges'. If anyone wants to join in just post your time and results and follow along the best you can. ETA: Situps are hands behind the head, nose between the knees, elbows slap the ground. ETA 2: This is the site that I will use for body fat calculations, I'll use the "Parrillo" method http://www.linear-software.com/online.html with these Body Fat Calipers are these I won't have these for until I am into my 1st week, got the protein but these were backordered... The ones I ordered were out of stock and blah blah blah they said one thing but I never got them, they don't have them so I used those calipers. Not fancy but the point is consistence more then anything else. the numbers may not be the most accurate but as you will see, neither are the scales ETA 3: Had to change the days to 4 days a week due to the impossibility of doing this in the morning before work or after work. ETA 4: Added a week to each week to make up for shorting each week by a day. ETA 5: I did my body fat with the above mentioned calipers and I used all the different scales on the website linked to show the difference in them. Are they accurate, who knows but this is what I got. 23 June 2011 (Half way into week two) Weight: 200 lbs Method/Body Fat Jackson/Pollock 7: 15.3% Jackson/Pollock 3: 13.82% Jackson/Pollock 4: 14.53% Parrillo: 17.43% Durnin/Womersely: 22.21% Tape Measure: 20.8% Measurements: Chest: 9.1mm Abdominal: 23.6mm Thigh: 12.8mm Bicep: 6.6mm Tricep: 11.4mm Subscapular: 24.1mm Suprailiac: 11.2mm Lower Back: 23.5mm Calf: 6.8mm Midaxillary: 12.6mm Tape: Height: 70" Neck: 16.25" Abdomen: 37" *Abdomen measurement was taken straight across the belly button (I actually wear a 32") So we shall see where this goes but you can see the huge variations in the body fats depending on what you want to use. I've been as low as 4.7% body fat when cycling, right now I would say I am definitely the fattest I've ever been. ETA Jan 18 2012 Due to getting sick a few times I'm adding in "a when sick" light workout. Day 1 Pushups 4x25 Crunches 4x25 Pullups 4x10 Day 2 Squats 4x25 Bridge 4x25 Calf Raises 4x25 Repeat until better ETA: 2 Feb 2012 I am going to be adding Cardio to the mix in the form of my Spinning bike. I have a LeMond Rev Master that I'll be getting on for 30 minutes on the 4 days that I workout a week. Only 30 minutes as that will be more than enough to make me want to blow my brains out! I fucking hate stationary anything!!! But I need to add the cardio... Starts on Week 14 day 1. 20 March 2012 And I am over it. I can't bring myself to finish this, the boredom has won! But it did get me back into shape and I can get back to doing anything crazy thing I want to do. I'll leave this goal to be completed for another time... My mind can't take it anymore, but my body can knock it out just fine. My weight right now is 194 lbs and would estimate my BF around 8-10% I'll knock out a PT test in a week or two once my motivation for this is back but this Peacock needs to spread its wings and FLY! |
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Whats a bridge? Like a plank maybe? On your elbows and toes, while your body is in push up position. Holding there for one minute. Edit: Above was just a guess. I looked it up. It's like making love to the air above you. On your back, knees bent and push your pelvis upward, then back down. |
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Whats a bridge? Like a plank maybe? On your elbows and toes, while your body is in push up position. Holding there for one minute. Edit: Above was just a guess. I looked it up. It's like making love to the air above you. On your back, knees bent and push your pelvis upward, then back down. Bingo, sweet sweet love making to the air I'll be doing Convict Conditioning after this so it's some what new to me. So I wantvto work the basic version of what they do first. |
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You're a sick sick man. I'm fine with just trying to stay onboard at the Shootout.
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You're a sick sick man. I'm fine with just trying to stay onboard at the Shootout. Oh man the Shootout! I've ridden that a few times when I was racing and it killed me! I was always too afraid to crash with those crazies so I'd hang at the back and get dropped as soon as they hit the real start point.... |
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Oh yeah, I'm gonna suffer with this. I did a total body type workout today, 130 pushups, 75 situps, 40 pullups, 100 squats, 45 bridges (kept getting a cramp in the hamstring), and 75 calf raises. Just a little something before I start it off with a test on wednesday and jump in next Monday. It's gonna mess me up, I'm out of shape!
ETA: these were in various sets and reps, 4-5 sets mostly. Don't get the impression I did these all at once. 5 sets of pushups, 4 sets of pullups, 3 sets of situps, 4 sets of squats, 3 sets of bridges and calf raises. Did I mention that I'm out of shape |
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All that body weight stuff looks mind numbingly boring but if you can stick with it more power to ya.
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All that body weight stuff looks mind numbingly boring but if you can stick with it more power to ya. Oh it is! That's why I've never finished it. But it's a goal and has been for a long long long time. |
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I'll join you. Pretest tomorrow, week one starts on Monday. AWESOME! I am still waiting on my body fat calipers but oh well, they'll be here next week. I'm a little sore from from yard work and working out yesterday so I hope I'm straight by morning. Record your times and let's do this! |
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And so it began...
Weight: 199lbs Pushups: 71 Situps: 54 Pullups: 17 Dips: 10 Squats: DNF After 10 dips I started to puke so that was the end of that. Like I said, I am out of shape.... Week one starts Monday ETA: Last time I did this was 10 Dec 2010 for Pushups:67 Situps:56 Pullups:14 Dips:25 But I didn't puke and didn't attempt squats either.... One step at a time |
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Weight: 149.5
Push: 47 Sit: 64 Pull: 13 Dips: 24 Squats: 35 I am not out-of shape per-se, but some of the numbers weren't as high as I believe they could have been in the past. Over the past year I have pretty much neglected upper body/ strength workouts in favor of focusing on other things (e.g. running/ cycling). I think I have a good place to build from. |
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Weight: 149.5 Push: 47 Sit: 64 Pull: 13 Dips: 24 Squats: 35 I am not out-of shape per-se, but some of the numbers weren't as high as I believe they could have been in the past. Over the past year I have pretty much neglected upper body/ strength workouts in favor of focusing on other things (e.g. running/ cycling). I think I have a good place to build from. Dude good numbers and more important, you actually finished |
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So I am gonna have to make another modification to this. I can't do 5 days a week. I am too beat after work and it's just too late. So I will drop it to 4 days a week as I have 4 days off a week. I'll drop off one of the pushup/pullups day so it's 2 upper body days and 2 lower body days.
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Two days in, it's easy but I need to build that foundation up a bit. I could jump into 6x30 but I'd be sloppy and only end up hurting myself....
Made another edit, since I am cutting a day out I added a week to each week. |
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Two days in, it's easy but I need to build that foundation up a bit. I could jump into 6x30 but I'd be sloppy and only end up hurting myself.... Made another edit, since I am cutting a day out I added a week to each week. I am going to try and stick to the program as written. Week one seemed too easy- but I realize that is by design. Can't wait to get started on week 2 Monday. |
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Two days in, it's easy but I need to build that foundation up a bit. I could jump into 6x30 but I'd be sloppy and only end up hurting myself.... Made another edit, since I am cutting a day out I added a week to each week. I am going to try and stick to the program as written. Week one seemed too easy- but I realize that is by design. Can't wait to get started on week 2 Monday. Yeah, I know. It's super easy and if you can do more you want to. These first few weeks take about 10 minutes of less and that's going slow.... |
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Oh so I guess I finished off week one:
Not really resting between sets but making sure to complete a FULL RANGE OF MOTION on each rep. Even pausing a second at times to ensure I am not bouncing and going slow enough as to avoid any bounce. Day 1: 11:30 did it outside in Tucson, did yard work for 2 hour then knocked it out in 99 degree weather and rubbed the skin off my ass crack lol, ouch! Day 2: 9:40 Day 3: 10:40 Day 4: 7:25 and my little boy did a few sets with me, watching him do bridges with me was pretty funny I'll roll into week 2 tomorrow. Still no body fat calipers, they should be here this week....had to call them, they forgot to send them out... |
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Week 2 done
Day 1: 10:45 While taking care of and entertaining my 9 month old Day 2: 7:30 Day 3: 11:00 Day 4: 6:00 Left hamstring kept cramping and I am exhausted from work the past 2 days... |
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Week 3 done:
Weight: 201.4 lbs Day 1: 16:25 (Hit failure on the last 2 sets of pushups) Day 2: 11:45 (burning pretty good) Day 3: 14:50 (Hit failure on the last 2 sets of pushups again) Day 4: 9:58 (Sore from sprinting at a rifle match yesterday) After 3 weeks I don't really see much difference in how I look so much. The only real difference I am seeing is the decrease in time it takes to complete each workout. I still feel like shit and it never feels any better or easier as I continue to simply go faster/rest less. Doing a full range of motion on the pushups is making them much harder then usual Situps are just rough seeing how I haven't really done much ab work since getting out of the Navy on 2002..... Pullups are easy as can be and could be doing double what I am at the moment... Leg in general are not bad, just pushing through it. |
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Week 4
Weight: 203.8 lbs Done Day 1: 13:20 (Still hitting failure on last 2 sets of pushups) Day 2: 8:49 Day 3: 13:36 (Again, still hitting failure on last 2 sets, also went coyote hunting at 0500, coyotes 2, me 0...) Day 4: 8:39 (Legs still sore from last leg workout) Just as a side note, when I hit failure I count 10 breaths then start again, failure, count 10 breaths and start again... I think I will be slowing down for the next block. These slower full ROM reps are kicking my ass but we shall see if it pay off for the PT test... |
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Picked up a bug. Gonna take a few days off and then continue on.
So I got sick, so did my wife and one of my sons... I took a week off and started again today (7/25). I am starting on week 4 again and taking it easy before moving on. Don't want to relapse, has happened before... |
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OK, so I redid week 4 after getting sick.
Did one day of week 5 Weight: 204.4 lbs Day 1: 21.23 Repeat week 4 Weight: 203 lbs Day 1: 24:40 Day 2: 14:37 Day 3: 19:00 Day 4: 15:00 You may notice the times are much slower and this is why. I switched from working out when both my boys were napping in the afternoon to the morning when my youngest son naps. This way my oldest son (2 1/2 years) can workout with me or at least see me working out. Some times he will do the exercises with me and I will help him with the ones he can't do by himself. He'll probably be able to do full pullups by the time he is 3 Being a good role model is more important to me then knocking off a few minutes on a PT. |
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Week 5 finally done
Weight: 203.4 lbs Day 1: 30:10 (Felt like a bag of smashed assholes) Day 2: 18:30 Day 3: 25:30 (had a headache and a crinked neck) Day 4: 17:40 (still sore from last leg workout) Not trying to be a superman, just knocking them out and helping my lil boy do some of the exercises with me |
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Week 5 finally done Weight: 203.4 lbs Day 1: 30:10 (Felt like a bag of smashed assholes) Day 2: 18:30 Day 3: 25:30 (had a headache and a crinked neck) Day 4: 17:40 (still sore from last leg workout) Not trying to be a superman, just knocking them out and helping my lil boy do some of the exercises with me I'm redoing week 5 this week. |
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Week 5 finally done Weight: 203.4 lbs Day 1: 30:10 (Felt like a bag of smashed assholes) Day 2: 18:30 Day 3: 25:30 (had a headache and a crinked neck) Day 4: 17:40 (still sore from last leg workout) Not trying to be a superman, just knocking them out and helping my lil boy do some of the exercises with me I'm redoing week 5 this week. How's it been going for you? Minus getting sick I've just been plugging along. |
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Kids got sick and now I am getting sick again...
So I am gonna rest today, work the next 2 days and will start week 6 on Sunday. |
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Week 6 done
Weight: 203.4 Lbs Day 1: 22:17 (still had a head cold) Day 2: 12:35 Day 3: 22:13 Day 4: 11:53 (Shot a multigun match) |
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Week 7 done
Weight: 202.2 lbs Day 1: 29:20 (Exhausted from work) Day 2: 13:02 Day 3: 28:23 (Sons 1st birthday!!!) Day 4: 15:54 Took a few extra days, I spent one whole day putting together a swingset for my boys. If I didn't have a background in framing I wouldn't have been able to put that fucking thing together! When they out grow it. I am gonna take a sledge to it!!! |
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Week 8 done
Weight: 201lbs Day 1: 48:30 (Got some sort of upper respiratory deal going on...) Day 2: 20:00 Day 3: 35:55 (Dove hunting in the AM) Day 4: 17:54 (Still sore from day 2) |
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Week 9 done
Weight 200 lbs Day 1: 45:44 (exhausted from work) Day 2/3 combined: 58:55 Pushups Situps Squats Pullups Bridges Calf raises Day 4: 15:15 Going out of town for a few days so I'll pick it up on Tuesday. |
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Yep, I am gonna do it...
I'll be back in a bit... Couldn't do it Seeing how I took a week off for a mini vacation I figured I hop in and do all 4 workouts in one... I hit the wall after the 4th set and just completed 2 in 1 like I did the previous week. I did it faster but I was dying, like I went swimming through a pool full of smashed asshole... |
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Week 10 done
Forgot to weigh myself but a fe days prior I was 200lns even. This week I combined Days 1/2 and 3/4 together so I could not it out in 2 days and get on with it already. Day 1/2 Pushups 6x25 Situps 6x25 Squats 6x25 Pullups 6x8 Bridges 6x25 Calfs 6x25 Time: 53:20 I died after the 4th sets and had to rest quite a bit to finish it up Day 3/4 Pushups 6x25 Situps 6x25 Squats 6x25 Pullups 6x8 Bridges 6x25 Calfs 6x25 Time: 49:37 Went too far into oxygen debt during the 5th set and messed me up a bit. Also I worked out at 1230, I had only had a protein drink, banana and a half handful of almonds for breakfast at 7... I was pretty hungry... On to week 11 |
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Interesting. So you just do each workout in the best time you can do it? I might have to give this a shot.
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Interesting. So you just do each workout in the best time you can do it? I might have to give this a shot. Well kind of. Often times I am doing it when one of my boys is napping but the other is up and playing. So I have to tend to him at times and some times he will hop up on the pullup bar and I'll help him crank out some assisted pullups, he is not yet 3 years old. The only reason I combined the last few days was because I slacked a few days too many and wanted to catch up. So I don't really push it as much now just so I can still take care of my kids. But really it's just my bastardized version of the SEAL Warning Order for BUD/s Prep. http://www.navysealteams.com/warning.htm It does get mind numbingly boring at times though so pushing it helps you think about it less |
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Good job.
Now, I dare you to try this workout (when you finish the warning order) "Murph" For time Run 1 mile 100 pullups 200 pushups 300 air squats run 1 mile You can break up the pullups, pushups and squats as you see fit in the middle. Make sure you complete all reps before starting the second run. |
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Good job. Now, I dare you to try this workout (when you finish the warning order) "Murph" For time Run 1 mile 100 pullups 200 pushups 300 air squats run 1 mile You can break up the pullups, pushups and squats as you see fit in the middle. Make sure you complete all reps before starting the second run. I am not much of a runner (ITBS from over training for BUD/s) but I know me some Murph! (RIP ) I've done modified versions due to the no running. |
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Quoted: You can always sub a 2000m row on a C2 rower for each run. Quoted: Good job. Now, I dare you to try this workout (when you finish the warning order) "Murph" For time Run 1 mile 100 pullups 200 pushups 300 air squats run 1 mile You can break up the pullups, pushups and squats as you see fit in the middle. Make sure you complete all reps before starting the second run. I am not much of a runner (ITBS from over training for BUD/s) but I know me some Murph! (RIP ) I've done modified versions due to the no running. |
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You can always sub a 2000m row on a C2 rower for each run.
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Good job. Now, I dare you to try this workout (when you finish the warning order) "Murph" For time Run 1 mile 100 pullups 200 pushups 300 air squats run 1 mile You can break up the pullups, pushups and squats as you see fit in the middle. Make sure you complete all reps before starting the second run. I am not much of a runner (ITBS from over training for BUD/s) but I know me some Murph! (RIP ) I've done modified versions due to the no running. But I don't have one Just a Tuff Stuff Pullup/Dip bar and a 2x4 |
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I plan on starting this next week but with some running. Should be very interesting.
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I plan on starting this next week but with some running. Should be very interesting. Awesome! Post your modifications, numbers and times! I have found the fact that I have this thread going has helped me stick to this and not wavier. Too many times I have started it and stopped and started something else lol |
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I plan on starting this next week but with some running. Should be very interesting. Awesome! Post your modifications, numbers and times! I have found the fact that I have this thread going has helped me stick to this and not wavier. Too many times I have started it and stopped and started something else lol I totally understand. Accountability is important for just about anything of worth. |
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Wasn't able to start this week as planned. I'm going to try again to do the assessment this Friday and then start Monday.
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Pre-Test
BW PT Test Pushups 2 Minutes 74 2 Minutes Rest Situps 2 Minutes 39 2 Minutes Rest Pullups Max Set No Time 7 2 Minutes Rest Dips 2 Minutes N/A 2 Minutes Rest Squats 2 Minutes 61 How do you do your pullups? Overhand? |
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Pre-Test BW PT Test Pushups 2 Minutes 74 2 Minutes Rest Situps 2 Minutes 39 2 Minutes Rest Pullups Max Set No Time 7 2 Minutes Rest Dips 2 Minutes N/A 2 Minutes Rest Squats 2 Minutes 61 How do you do your pullups? Overhand? Yes, over hand, palms facing away, shoulder width apart. And nice start! No dips? |
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Week 11 done
Weight:199.6 lbs Day 1: 38:00 (Went Quail hunting in the morning) Day 2: 29:25 Day 3: 44:10 (Exhausted from work) Day 4: 24:35 (Legs still sore) Have I said that I hate the sets of 30... |
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Pre-Test BW PT Test Pushups 2 Minutes 74 2 Minutes Rest Situps 2 Minutes 39 2 Minutes Rest Pullups Max Set No Time 7 2 Minutes Rest Dips 2 Minutes N/A 2 Minutes Rest Squats 2 Minutes 61 How do you do your pullups? Overhand? Yes, over hand, palms facing away, shoulder width apart. And nice start! No dips? Regretfully, there is no place to do dips where I work out. Not even a squat rack that's high enough to put two bars on and do it the ghetto way. I guess I could do seated dips instead. Are those times you're posting next to yours? |
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