Potential Royal Marines Officer 2017

Training Training Logs
21

19/Oct/2016

AM: Have been staying at the girlfriends for the past few days, so average time i’ve been getting up has been earlier (she’s flight crew for an airline company so works either super early or super late) found that eating habits have changed in the fact that I can consume far more calories in my first meal early morning than if I was getting up an hour later.

Ruck for a challenging 25km with 10kg pack

Hiked with over an old quarry area that has now become a nature reserve. Nice scenery plus dog was shattered so don’t have to think about walking her later which is a bonus!

Looking to do this twice a week, maybe a longer ruck at a comfortable pace and a shorter one that is done at a faster pace

22

PM:
Back (all weights in kg)

Chin ups superset with low cable row
BW+10/10 65/12
BW+10/10 75/12
BW+10/10 85/12
BW+10/10 95/12
BW+10/10 100/12
BW+10/10 100/12

Lat pulldown superset with barbell row
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15
65.5/8 40/15

Single arm row
35/12
35/12
35/12
35/12

Straight arm pulldown
35/15
40/15
40/15
40/15

Really felt a strong mind muscle connection on these by using the rope attachment instead of a straight bar and using wraps to allow a greater ROM and get a nice stretch and squeeze.

Saw this posted by @robstein in the MMC (mind muscle connection thread) and fell in love with it!
Mind muscle connection thread

“Here’s a method I use for straight arm pull downs with ropes to ensure solid MMC. I wrap my straps around the ropes, and hold them tight to pull. I’ve tried various attachments and handles, long ropes, etc., I like this method most for two reasons:
-I can have a greater range of motion than if I used my hands on the ropes, or a straight bar. I can pull the ropes past my thigh and squeeze the lats hard.
-I just feel more of a targeted pump and tension in the lats with this method than any other I’ve tried.”

1 Like
23

21/Oct/2016
AM:
Agile 8
15km run

24

22/Oct/2016
AM:
Agile 8
Shoulders (all weights in kg)

Seated military press
40/15
50/12
60/8
60/8
60/8
60/10

Lateral raise dropset superset with upright row
15/8standing 10/15 20/12
15/8standing 10/15 20/12
15/8standing 10/15 20/12

Arnie press superset with cable lateral raises
15/12 10/10
15/12 7.5/12
15/12 7.5/12
15/12 7.5/12

Note: Only had 30 minutes to workout before work so crammed all this into that time so density was high, enjoyable but hard!

PM:
5 km sprints
(200m sprints followed by 50m walk)

25

24/Oct/2016
AM: Agile 8
25km Ruck with 10kg in pack

26

25/Oct/2016
AM: Agile 8
5km run

PM:
Legs (all weights in kg)

Leg extensions
40/15
40/15
40/15

Front squats
40/10
60/10
80/10
100/10 (PR!)
40/20

Leg extensions (different foot positions)
50/12
45/15
40/12
35/15

Romanian deadlifts superset with Standing calf raise
60/15 80/6slow6fast6slow
60/15 80/6slow6fast6slow
60/15 80/6slow6fast6slow
60/15 80/6slow6fast6slow

Note: Thought I would make the most of eating a load of carbs and food in general after having lunch out! Hit my goal of 100kg front squats for a set of 10 pitched a bit forward on the last couple of reps but still rather happy!

27

26/Oct/2016
AM: weighed 76.1kg today
Agile 8
Back (all weights in kg)

Pull ups superset with pull aparts
BW+10/12 Band/lots
BW+10/8 Band/lots
BW/8 Band/lots
BW/8 Band/lots
BW/8 Band/lots

Wide grip row
55/15
60/12
60/12
60/12

Close grip pulldown
72.5/10
72.5/10
72.5/10
72.5/10

Chest supported dumbbell row
20/15
25/12
25/12
25/12

Straight arm pulldown
55/12
55/12
55/12

Note: lower back was feeling tight after the front squats yesterday so went a bit lighter today not to stress it more!

28

27/Oct/2016
AM: Agile 8 and foam roll of lower body
5km Run (slow pace)

PM: Chest

Flat bench press
40/15
60/15
80/12
90/8
100/4+1 (PR!!)

Missed the 5th rep so re racked and did another rep rest pause style still a rep PR for me and very happy with it!

Decline press superset with press ups
45/15 BW/15
45/15 BW/15
45/15 BW/15
45/15 BW/10

Cable flys superset with Iso-lateral side press
25/15 30/12
25/15 30/12
30/12 25/15
30/8 20/15 25/15

Incline flys
12.5/20
12.5/20
12.5/20
12.5/20

29

Good log. Damn, how long did this take -like 5 hours?

30

Thank you sir!

Took me just under 5 hours, somewhere around 4 hours 45-50

31

28/Oct/2016
AM: Agile 8
7.5km run steady pace

PM:
10km ruck with 10kg in pack

32

UPDATE
Away travelling for 5 months to the southern hemisphere so won’t be posting.

33

Hey @mclembo sorry I missed this, away on business. Very glad you like the exercise method, keep up the good work bro! Looks like you’re traveling now, best of luck and safe travels.