killawill
08-29-07, 09:16 AM
4 months ago I was weighting at 235 pounds and my height is 5'7. I started to notice that I starting to get really fat and that I was have a hard time doing things that was easy, walking up the steps, carrying bags etc normal that I always do with ease. So I felt that it was time for a change in my weight. I started too work out and then I got lazy and said fucck it. Then one night when I was walking to a party I notice that I started to have chest pains and cramps.
So I had to turn back home messing up my whole night. Then it hit me that I was fat. I was thinking about the times that I was in high school and how built I was and how boxing kept me in shape. So I decide that this shyt was enough and that I had to lose some weight before it was too late.
I did some research on the internet on training regiments that would be helpful then I was put on to this workout by a marine stationed in Iraq. This training was originally made for people who was going to the marines and needed help getting ready.
I took on this training and I shyt you not it was the most hardest thing that I did in my life. Still I needed this, cause that I was splitting into a hole that I wouldn't be able to get out of. It seem at times that I was going to die and times that I felt good like a blast of fresh air. My Diet was hard also, but with a bowls of special K some baked chicken and turkey burgers I got used to it. Then I learn that cuz of my weight problem my sex performance was suffering due to my stamina sad to say I was getting tried after 5 minutes and those stomach cramps was not helping.
Monday ago I went to the doctor for a check up and I was shocked to find out that I lost 37 pounds bring my weight too 207lbs. Needles to say I was happy that all this training paid off even my doctor gave me props for it. I didn't use no type of diet pills or not fancy sit up machines just didn't the old fashion way I tried to find then website that I got it from to thank the marines, but I can't find it. My ideal weight is to be 180/70 so I have a long way to go so I can't get too happy and loose focus.
Sorry for the long story I just felt like writing and now here is the workout plan I used.
Before each workout be sure to lightly stretch and warm-up for at least 5 minutes.
Monday:
3 sets of the following circuit of exercises:
o Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Crunches - Attempt as many as possible, up to 100. Use a slow, controlled tempo.
Rest 1 minute.
o Pushups - Do as many as possible.
Rest 1 minute.
Tuesday:
Run for 1.5 miles at a steady and comfortable pace. Cool down walk for 5 minutes.
Wednesday:
3 sets of the following circuit of exercises:
o Chin-Ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Crunches - Attempt as many possible, up to 100, done with a quick tempo.
Rest 1 minute.
o Wide Hand Position Pushups - As many as possible.
Rest 1 minute.
Thursday:
* Run for a quarter mile at a quick pace that leaves you winded.
Continue walking for 1 minute.
* Run for a half mile at a fast pace that leaves you winded.
Continue walking for 2 minutes.
* Run for a quarter mile at a quick pace that leaves you winded.
Cool down walk for 5 minutes.
Friday:
3 sets of the following circuit of exercises:
o V-Bar+Pullup - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Decline Crunches - Continue to perform until another full rep is not possible.
Rest 1 minute.
o Close Hand Position Pushups - Do as many as possible.
Rest 1 minute.
Saturday:
Walk, hike, or jog at the quickest pace possible to travel either a distance of 3 miles, 5 miles, or 10 miles. Incorporate hills and inclines into the exercise.
Sunday:
3 sets of the following circuit of exercises:
o Pullups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Decline Reverse Crunch - Continue to perform until another full rep is not possible.
Rest 1 minute.
o Push-Ups With Feet Elevated - As many as possible.
Rest 1 minute.
My suggestion that you should take aleast one day off to regain back strength and energy. Sunday was my day I took off and be sure to throw some weight training in to the mix. As time progress the workout will become easy and when it does take it up a notch or when you feel the time is right.
If anyone recognize this workout and know the site can you plz give it to me.
I want to thank the creator.
So I had to turn back home messing up my whole night. Then it hit me that I was fat. I was thinking about the times that I was in high school and how built I was and how boxing kept me in shape. So I decide that this shyt was enough and that I had to lose some weight before it was too late.
I did some research on the internet on training regiments that would be helpful then I was put on to this workout by a marine stationed in Iraq. This training was originally made for people who was going to the marines and needed help getting ready.
I took on this training and I shyt you not it was the most hardest thing that I did in my life. Still I needed this, cause that I was splitting into a hole that I wouldn't be able to get out of. It seem at times that I was going to die and times that I felt good like a blast of fresh air. My Diet was hard also, but with a bowls of special K some baked chicken and turkey burgers I got used to it. Then I learn that cuz of my weight problem my sex performance was suffering due to my stamina sad to say I was getting tried after 5 minutes and those stomach cramps was not helping.
Monday ago I went to the doctor for a check up and I was shocked to find out that I lost 37 pounds bring my weight too 207lbs. Needles to say I was happy that all this training paid off even my doctor gave me props for it. I didn't use no type of diet pills or not fancy sit up machines just didn't the old fashion way I tried to find then website that I got it from to thank the marines, but I can't find it. My ideal weight is to be 180/70 so I have a long way to go so I can't get too happy and loose focus.
Sorry for the long story I just felt like writing and now here is the workout plan I used.
Before each workout be sure to lightly stretch and warm-up for at least 5 minutes.
Monday:
3 sets of the following circuit of exercises:
o Pull-ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Crunches - Attempt as many as possible, up to 100. Use a slow, controlled tempo.
Rest 1 minute.
o Pushups - Do as many as possible.
Rest 1 minute.
Tuesday:
Run for 1.5 miles at a steady and comfortable pace. Cool down walk for 5 minutes.
Wednesday:
3 sets of the following circuit of exercises:
o Chin-Ups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Crunches - Attempt as many possible, up to 100, done with a quick tempo.
Rest 1 minute.
o Wide Hand Position Pushups - As many as possible.
Rest 1 minute.
Thursday:
* Run for a quarter mile at a quick pace that leaves you winded.
Continue walking for 1 minute.
* Run for a half mile at a fast pace that leaves you winded.
Continue walking for 2 minutes.
* Run for a quarter mile at a quick pace that leaves you winded.
Cool down walk for 5 minutes.
Friday:
3 sets of the following circuit of exercises:
o V-Bar+Pullup - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Decline Crunches - Continue to perform until another full rep is not possible.
Rest 1 minute.
o Close Hand Position Pushups - Do as many as possible.
Rest 1 minute.
Saturday:
Walk, hike, or jog at the quickest pace possible to travel either a distance of 3 miles, 5 miles, or 10 miles. Incorporate hills and inclines into the exercise.
Sunday:
3 sets of the following circuit of exercises:
o Pullups - Perform as many as possible. If a single is not possible substitute a flexed arm hang for as long as it can be held.
Rest 1 minute.
o Decline Reverse Crunch - Continue to perform until another full rep is not possible.
Rest 1 minute.
o Push-Ups With Feet Elevated - As many as possible.
Rest 1 minute.
My suggestion that you should take aleast one day off to regain back strength and energy. Sunday was my day I took off and be sure to throw some weight training in to the mix. As time progress the workout will become easy and when it does take it up a notch or when you feel the time is right.
If anyone recognize this workout and know the site can you plz give it to me.
I want to thank the creator.