Thursday, September 30, 2010

9/30/10 Workout

Day 4 of Insanity.

Today was pretty easy, no buckets of sweat and heart rate averaged out around 135. Lots of plank and pushup position type of workouts. Shoulders and upper back are feeling it today as well as quads. 330 calories.

Wednesday, September 29, 2010

9/29/10 Workout

Day 3 of Insanity.

Cardio Power and Resistance. Not as hard on the calfs today. Main muscles worked were the quads and hams, should feel it tomorrow. For the first time there was a series of tricep workouts. Heart rate did not pass 190 today but I am dripping sweat like never before. Fuck yeah. 545 calories burned according to the HR monitor.

Tuesday, September 28, 2010


Day 2 of Insanity.

45 Minute workout. According to the heart rate monitor, burned 630 calories and hit just below 200 multiple times. Needless to say I'm fairly exhausted. My quads/hams arent as sore as they were from the fitness test but my calves are the sorest they have ever been. Im thinking its from the jumping and focus on landing softly. This really has brought it to my attention on how weak my legs are.

Monday, September 27, 2010

9/27/10 Workout

8 hours of sleep

With the debate over the effectiveness of Insanity for BUDS candidates I decided to use my self as a guinea pig since it will be a while before I get my contract. It has been claimed that people that have completed it have significantly lowered their resting heart rate, and increased their cardio as well as overall strength.

Here are some baseline stats to get a before, for the before and after.
Age: 18
Weight: 155
Height: 5'10"
Most recent PST Score: 11:99
Resting Heart Rate: 70

Every 2 weeks there is a fit test built in to the program to see how youre progressing. I will post those along with a further in depth review of the program at the end of the 60 days.

Today was the first official day, beginning with the fit test. Scores were as followed
Switch Kicks - 121
Power Jacks - 48
Power Knees - 94
Power Jumps - 31
Globe Jumps - 9
Suicide Jumps - 32
Pushup Jacks - 29
Low Plank Obliques - 35

After the warmup, heart rate was around 155. The duration of the workout it hovered between 140 and peaking about 180.

Friday, September 24, 2010

9/24/10 Workout

7 hours of sleep


Barbell Bicep Curls
Alternating Cable Bicep Curl
Tricep Pulldown
Cable Bicep Curl
Alternating Cable Tricep Pulldown
Bicep Curl Machine
Forearm Curls

Core Circuit 3x20
Leg Lifts
Side to Side Leg Lifts

Core Circuit 2x25
Flutter Kicks
Retarded Penguins
Hanging Leg Lifts
Bird Dogs

Ran 1 mile in 7:24


Thursday, September 23, 2010

9/23/10 Workout

6 hours of sleep + 2 hour post english nap!

Trying the INSANITY 60 day workout program. Today I did the fit test and got the following results:

Switch Kicks - 104
Power Jacks - 45
Power Knees - 82
Power Jumps - 24
Globe Jumps - 7
Suicide Jumps - 27
Pushup Jacks - 29
Low Plank Obliques - 37

Heart rate was spiking 180 during the test, and an hour after its still hovering around 125.

Wednesday, September 22, 2010

9/22/10 Workout

7 hours of sleep + 1 hr nap due to being locked out of my room after my morning shower. What a great way to start the day!


Ran 1.5 miles in 12:13

Shoulder Press
Shoulder Shrugs
Front Raises
Lateral Raises
Arnold Press
Single Arm Shrug
External and Internal Rotator
High and Low Wood Chop
Alternating Cable Shoulder Press
Upright Row

Ran 1.5 miles in 12:27

10 minute row cooldown


Tried a BJJ class as well. Extremely exhausting, but so much fun. Closest I've felt to dying in a long time.

Tuesday, September 21, 2010

9/21/10 Workout

6 hours of sleep + 1.5 hour nap


Free Squats
Alternating Leg Press
Dumbell Lunges
Calf Press
Leg Lift
Leg Curl
Hip Abductor
Hip Adductor
Glute Press
Weighted Steps

Core Circuit 3x20 each
Leg Lifts
Side to Side Leg lifts
Figure 8 Leg Lifts

100 Ball Crunches

15 minutes on the bike. Rowing machines were out for maintenance. Sad day.


Monday, September 20, 2010

9/20/10 Workout

7 hours of sleep + 1 hour nap after class.


Ran 1.5 miles around the track in 11:46

Bench Press
T Bar Row
Incline Press
Low Row
Decline Press
High Row
Dumbell Flyes
Alternating Cable Chest Press

Core Circuit 4x25
Incline Situps
Alternating Retarded Penguins
Back Raises
Standing Cable Situps
Standing Cable Obliques

Ran 1.5 miles around the track in 12:38

10 min on bike


Sunday, September 19, 2010

9/19/10 Workout

7 hours of sleep. Didn't do so well nutritionally this weekend, but excuses never got anyone anywhere.

PST Results

Swim:  11:15
Pushups: 60
Situps:  82
Pullups:  9
Run:  12:00

Score:  1199

Swim was much better than expected since I havent been in the water for over a month. Still not satisfied with my run time, time to change the workout up a bit.

Saturday, September 18, 2010

9/18/10 Workout

10 hours of sleep.

Rest and recovery day.
Went to the range and went through 300 rds shooting steel reactionary targets.

Tomorrow, I will be running the PST with a friend of mine who is in the process of getting his SEAL contract. Stay tuned for the results.

Friday, September 17, 2010

9/17/10 Workout

8 hours of sleep.


1 mile treadmill run in 7:50

Standing Barbell Bicep Curl
Alternating Cable Curls
Tricep Pushdowns
Cable Bicep Curls
Wide Grip Tricep Cable Pulldown
Standing Alternating Cable Bicep Curls
Alternating Cable Tricep Pulldowns
Alternating Hammer Bicep Hammer Curls
Standing Alternating Dumbell Tricep Lift
Bicep Curl Machine

Core Circuit 4x25 for each
Flutter Kicks
Alternating Retarded Penguins
Bird Dogs

1 mile treadmill run in 8:00

10 minute row cooldown


Thursday, September 16, 2010

9/16/10 Workout

5 hours of sleep + 2 hour nap after class.

Partial rest day
4x30 seconds plank
100 situps
4x25 bird dogs
Extended Stretching session.

Later, ran some sprints through the volleyball courts. Did 10 reps at about 70 yds.
Big change from concrete.

Motivation for the day: "Get Sandy!"

Wednesday, September 15, 2010

9/15/10 Workout

8 hours of sleep.


1 mile run around oval track.

Barbell Shoulder Press
Barbell Shrugs
Lateral Dumbell Raises
Front Dumbell Raises
Single Arm Barbell Shrugs
Single Arm Cable Shoulder Press
Barbell Upright Row
Cable Internal and External Rotator
Low and High Woodchop

1 mile run around oval track
10 min on rowing machine


Motivation for the day: "Things will get worse before they can get better."

Build up to PTG

The next few weeks will be conditioning up to where the SEAL PTG begins. The schedule I am following leading up to the PTG is the following:

Monday: Chest, Back, and Core. Run.
Tuesday: Lower Body and Core. Cardio.
Wednesday: Shoulders. Run.
Thursday: Stretch. Core. Cardio.
Friday: Arms and Core. Run.

As stated above, this is a build up to the PTG. My focus is on injury free gradual and sustained progression.
As per the PTG I am not taking any supplements, and beginning and ending each workout with a warmup and stretching session.


Welcome to my training blog!
Here's a quick introduction and a little about me.
My name is Ryan, I was born and raised in Dallas, Texas. I am currently a freshmen at the University of Texas at Arlington studying Forensic Biology. Things I enjoy include, shooting, motor sports, working out, music, and technology. I am fairly new to serious training, as I took little interest in fitness, played no sports in school, and  relied on my metabolism to stay fit. Recently I have decided to take my life out of the average zone and to begin training with intention of becoming a Navy Seal after graduation from college.
Here I will continue to post my daily workouts, and other random/interesting cool videos and articles.
Thanks for checking out my blog.