Im working out to atleast physically qualify for BUD/S (basic underwater and demolition SEAL) the work out i do is nothing compared to what they go through at BUD/S which is like a 6 month course (only 20% make it)..This workout will improve your chances of getting through BUD/S but it can only prepare you physically and not mentally.90% of what you go through is mental- you feel sick your muscles say no, your mind keeps showing you visions of bed and good food telling you to stop all that shit..(below is an unmodified version of my workout)
http://www.navyseal.s5.com/workouts.html
(im not actually joinin just want to physically qualify)


-WEEK 11/19 of my program -

---------------monday-------------
Body Weight workout-
30 push ups
no rest
30 sit ups
no rest
10 pull ups
no rest
10 dips
rest for 30 seconds or 30 breaths of air and (repeat 6 times)

rest 2 hours
run 5km

rest 2 hours
swim 2km(Try to finish within 45 minutes)


-----------------Tuesdays-------------
run 8km
rest 2 hours

swim 2km

----------------Wednesdays-------------
Repeat mondays body weight workout

rest 2 hours

swim 2km

---------------thursdays-------------------
Run 6.4km

--------------Fridays-------------------
repeat mondays body weight workout

rest 2 hours
run 8km

rest 2 hours
swim 2km

-------------Saturdays------------------
run 3km

No need rest if pool beside you just take a 20 minute time out ...Watch what the other guys at your gym are up too or chit chat with gay middle age man

swim 2km

-----------Sundays---------------------
HOO-YAH rest up

This post has been edited by kikikilly: Oct 1 2008, 04:32 PM


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well running with military boots is not that comfortable. good luck.

The ones they issue to the troops these days are Bate Lights(oddly enough boots that got good reviews for comfort) like any shoe it takes time to get used too

anyways just got back from a 10k run new time is 1hr 10 mins ... old time 1hr 17mins

Id rather wear these 500rm+ boots anyday better then my Reboks

---

Added on August 13, 2008, 1:02 amI just had supper..
Pasta
2 eggs
yogurt and a glass of milk
Natural fresh apple juice

---

Added on August 13, 2008, 3:12 amOk im just going to go out of topic here..(back ground horror film music) why do people censor out there face here?? im getting scared its like maybe im in the twilight zone you all dont really exsist or maybe your all time travellers from the future !!

This post has been edited by kikikilly: Aug 13 2008, 03:18 AM


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Seems very tough good luck mate...

Just wondering....how come you actually bother about diet?

My cousins and uncles that originate from Singapore under the force used to tell stories about eating, anything and everything, just because they're so hungry all the time after all the training.

They'd have to do push-ups with their full suit, run for kilometers with those heavy ass boots, climb anything and everything just to seek for food. Oh and this is off topic;

Once they killed a wild boar and chicken, and cooked it in the most amazing way. They gutted the pig, kept the blood in a bowl and boiled the soup with some veggies and stuff. The pig was too heavy to be roasted so they covered it in earth and just roasted it.

Apparently, that's the most awesome way of cooking it. Yum yuM! PORK with mud...actually the mud hardens and u can just wash it away la.

thanks Lol Its alright i guess i kinda gotten used to it..focus on one workout at the time(remember to eat)..this is week 11 you should start at week 1 which is very very easy..then it gradually builds

---

Added on August 13, 2008, 1:21 pmWow thats cool i really wish i could do something like that! it makes you a better man.
standard military stuff push ups and alot of running (with heavy gear)

Im just aiming want to complete the exam to get in BUD/S which i posted somewhere here(the heavy gear is only if i get in which is no chance cause im not american) ..
500 yard swim under 10 mins

rest 10 mins

80push ups(2 mins)
80 sit ups(2 mins)
15pull ups(no time limit)

rest 10 mins

run 2.4km under 10 mins
Complete this and your physically qualified to join the BUD/S program


Your question why i bother about diet? maybe you can further clarify what you mean by that?

Id love to experience killing something and cooking it hardcore survival stuff lol
Also i might be joinin the US marine corps..thats the only thing they let foreigners do provided you atleast have a visa

---

Added on August 13, 2008, 4:52 pmJust got back from a 2 k swim and a body weight workout

Lunch today
2 chicken pieces
2 eggs
egg plant
1 bowl of rice
2 cans of 100plus
1 apple

---

Added on August 14, 2008, 12:14 amI just had KFC!!

---

Added on August 14, 2008, 4:18 pmJust ran 10k time 1hr 8minutes..



This post has been edited by kikikilly: Aug 14 2008, 04:18 PM

TOday I did
a 2K swim and weights workout


Workout for next week

WEEK 12/19

---------------MONDAY-------------------
BODY WEIGHT WORKOUT__________
10X20 push ups
10X25 sit ups
6X11 pull ups
10X15 dips

REST 2hours

SWIM 2K

REST 2hours

RUN 6.4K
---------------TUESDAY----------------
RUN 8K

REST 2hours

SWIM 2K

-------------WEDNESDAY--------------
repeat mondays BODYWEIGHT WORKOUT

REST 2hours

SWIM 2K

------------THURSDAY-----------------
RUN 10K

-----------FRIDAY---------------------
repeat mondays BODYWEIGHT WORKOUT

REST 2hours

RUN 6.4K

REST 2 hours

SWIM 2K

----------SATURDAY------------------
RUN 4.8k
SWIM 2K

--------------SUNDAY ------------

HOOYAH REST UP!!

JUst got back from a 2k swim and it took me about 40 minutes to complete freestyle which means im super slow....

dinner

German sausage
2 eggs
beef
2 bowls of rice
1 bannana
1 piece of german chocolate.
a bowl of salad which im eating now

---

Added on August 17, 2008, 12:24 amjust had some pasta...
ok tomorrow is a HIIT day! ive been neglecting HIITS busy workin on endurance..soo hope my legs dont complain too much about it
Will be putting my week 12 training on hold ...i will however still be doing the weights and swimming part of it just not the running part...getting ready for the SAFRA bay run on the 24th

-----MY HIT FOR TOMMORROW-------------------------------
30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times\

Decided not to do the one i found at Crossfit for beginners topic ..a little too tough on legs with slow twitch(endurance) muscles haha

This post has been edited by kikikilly: Aug 17 2008, 12:36 AM

actually i used to do wat u did
but i never could qualify the run or swim though cuz

i) my feet is unusually high arched and needs a special insoles and shoes to cushion the plantar
ii) for 2km swim, while i have humongous stamina, its not meant to go for bursts...haha...
i usually take about 40-50mins to do 2km
darn...
iii) as for the calisthenics, pull ups for me is still impossible although chin ups is easy...but others are easy to repeat 5-6 times
haha

Hey gtoforce thanks for leaving me a comment kinda lonely talking to myself here haha

thats unfortunate to hear but nice to know im not the only one in malaysia trying to make it through the SEALS physical test.It takes half a year to train for which takes some patience.

For the swim i think its more on the technique cause i swim like hell and this fat man still over taking me without moving his legs much like me or stroking fast either..soo probably it might be the technique.There is this place in subang called 3k gym it has a pool and they give lessons. i too swim 2k in 45 minutes <---frustration

the pulls up i hated before but consistently doing it every week- your body has no choice but to improve.I could not even do 3 the first time ..the trick is to give your body a days rest before re attempting it never do it 2 days straight in a row.

other then that maybe you should get the special cushions even though you are not trying to pass the test - prevents injuries

---

Added on August 17, 2008, 9:04 pm

This post has been edited by kikikilly: Aug 17 2008, 09:05 PM

Ok just finished the HIIT and i got to say i hate this stupid Haze it made it hard to breath while recovering bloody farmers

Breakfast

Bananna pancakes
glass of milk
apple

lunch
KFC

Dinner
Homemade beef noodles
yogurt
grapes

HELLo just got back from a 2km swim and body weight workout..im feeling pretty drained....

anyways tomorrow is one last HIIT then i stop running until sunday(SAFRA BAY RUN SINGAPORE)

Breakfast
Pasta
2 eggs
1 glass of milk

Your routine is kinda crazy to me. Especially the 10km jogging part. Just wondering, do you ever stop during the run or you finish it without resting?

there other crazier workout here like the beginner crossfit workout - X2610's that guys a machine!!
I run on treadmill i stop when i reach 30 minute mark for up to about 3 minutes(walk 4.5km/h pace) and then continue on ..not very fast pace average speed is 9.1km/h want to improve on that.
usually i run the first 30 minutes at 10km/h pace and after the short break i run at 9km/h..

If you think this is crazy you should see the documentary on NAVY seal training I find it inspiring! lol

http://www.youtube.com/watch?v=a47SFOgl7cY

This post has been edited by kikikilly: Aug 18 2008, 07:26 PM

i dunno about pull ups but i do chin ups everyday i go to the gym
cuz i like the pull it gives to my back and delts and biceps and triceps
and because i do ultra slow reps and more sets first

i have a huge stamina as i have told ya
i can even outswim my uni's no.1 swimmer (although i have maybe 15% BF than him) but im no faster cuz he can finish 1k like 3-4mins before me but i can go further till 2-2.5k non stop (albeit short of breath at 1600m)...hahaha

crossfit's one of the best training out there and even endorsed by rippetoe although it depends on which routine ur following
but since i

i) got no partner
ii) am so lazy to read and understand what the heck is going on with the routine in crossfit

i thus used up all my stamina in the gym
maybe once i got enough money and get good shoes and insoles, will start back my running on the tracks (working in KLCC) and so far been running 4-5 rounds bare footed (bad for my already infected with viral warts foot )
btw, are u in KL or are u in the states?

---

Added on August 19, 2008, 1:21 amusually on the treadmill, this is what i do (followed the ultra training)

if i aim for HIIT

3-5 mins - 6km/h walk

2mins - 10km/h sprint

1min - 7km/h walk

3mins - 11km/h sprint

1.5mins - 8km/h walk

4mins - 12km/h sprint

2mins - 7km/h walk

4mins - 13km/h sprint

2mins - 7km/h walk

3mins - 15km/h sprint

2mins - 6km/h walk

3mins - 15km/h sprint

1min - 6km/h walk

last round: - 4mins - 16km/h sprint

rest with 5km/h walk for 5-8mins

hahaha


POWER CARDIO - forgot wat its called la

for every 400 m i run at watever speed (usually 9km/h) i inserted these intervals

1st 400m - diamond push ups - 10x
2nd 400m - bodyweight squats - 20x
3rd 400m - dumbbell swings 15x / dumbbell lateral raise 15x
4th 400m - dips at the treadmill 5x

repeat the circuit for 4-5x
im dead at the 3rd circuit
ahaha cuz push ups really pushed all the blood upstairs and buat nak muntah




This post has been edited by gtoforce: Aug 19 2008, 01:21 AM

Nice one, being able to be number one(outswim the guy) in university pretty good accomplishments in itself!

Crossfit is awsome i love the mentality aspect of it.Ima get into that after i finish this 19week workout from hell(improve base fitness level) and the 300 workout.

Yeah you should get some comfy shoes reduce the risk of injuries ...your more likely to get viral warts and athletes foot if you run barefoot .

Im in KL

---

Added on August 19, 2008, 1:39 amcool !ima try this out but i recommend you work towards a 12km/h pace for anything below 5km...



This post has been edited by kikikilly: Aug 19 2008, 08:37 PM

Just finished up my last hit feeling yeah..

anyways today
breakfast omelette (mushroom and cheese)
salami
glass of milk

Lunch
Sushi

dinner
A&W(chicken,fish sandwich,curly fries and rootbeer)

kiki, the pic in your siggy is you?
your workout seems like consume alot of time...do you have that much time?

how old are you, if judge from the pic, i assumed that you are 24 above...
looks pretty fit in pic, body status please

Aww thats nice of you lol...i have way too much time just broke up with my ex soo relearning to be on my own after two years together . Im a certified accountant technician doing "part time" (ACCA) "explains the time" ..that pic is me im not sure about body status i dont worry about how i look until the end of the program.Hmm but yeah i guess it would be cool to have like a before and after with body status posted every 5 weeks here.

Im 23 yeah i feel 24...

This post has been edited by kikikilly: Aug 20 2008, 01:44 AM

23?
same age la
haha

Ok ok .Just got back from a 2k swim(reducing activity as event day is getting close)...anyways will be headed off to singapore tomorrow so wont be updating this journal until monday..tomorrow will probably be my last log on before i ciao! wish me luck for this SAFRA bay thing and cant wait to do this!

Ok i just got back from sigapore SAFRA bay run(10K) my time was 1hr 5mins... pretty slow..

anyways good to be back here with my favourite internet community!

Will be doing weight training and a 2k swim tomorrow- i mean today its already 4am! better get my ass to sleep oh..probably do some HIITs later on this week as well..Next week i shall continue where i left off with my program! yeee hawww!!



This post has been edited by kikikilly: Aug 25 2008, 05:31 PM

oK I just got back from the workout..lol after weight training i started feeling light headed soo i took a 2 hour break before the swim
breakfast
2 eggs
1 german sausage
1 glass of milk
1 bowl of rice
1 bananna

Ok i just woke up today with signs of over training... which is sore muscles,cold,feeling tired soo im just going to take 4 days off

4 days off? Are you sure that's not your sissy excuse of being lazy?

I Rather sarifice 4 days then sacrifice the whole workout all together...this is why people burn out(failure to identify overtraining)..rest now come back 10 times stronger..sore muscles i can ignore but when you start to feel sick and fatigue or tiredness that sets alarms.

and there is a big difference between being lazy and actually fatigue..i know the difference

This post has been edited by kikikilly: Aug 26 2008, 05:55 PM

Ok just to let you guys know,ive not been a total slack off...

Thursday
Body weight workout
500 meter (easy swim)

Today
2km swim (11am) thats 8 mins from now better start headed off! ciaoz

grrr... i wish to swim too..been 2 week no go for pool..damn... i hate the stupid rain

Dude, ignore what other ppl are saying.

We do what we are doing because we love it. We don't need to prove anything.

Rest is just as important.

I love my "indoor swimming pool" 3k gym

---

Added on August 29, 2008, 1:23 pmThanks man yeah i know just taking it easy for now..be back on mon full steam

This post has been edited by kikikilly: Aug 29 2008, 01:23 PM

where is indoor swimming pool located ? the name is 3k Gym?
how much per entry?

Yeah its called 3k which is beside the A&W
.Ok imagine your driving pass sunway which should be now on your left keep going till you see the round a bout under a bridge take the 9 o'clock after that take the first left into a smaller road immediately turn right go straight till you see the A&W 3k is the building next to it

2rm per entry if its a morning/afternoon swim ..8am-12pm"morning" 2-5pm"afternoon"
3rm per entry if its a night swim 6pm - 9pm
its only open on those times which means it opens at 8am closes again from 12pm - 2pm and 5pm-6pm reserve for those taking swiming lessons
and 1rm extra on weekends..

Its not that great but i love it just as long as its indoors and olympic size 50 meters im good lol oh and there is a stupid rul that says you must wear tights when you swim.. or one of those tight swim trunks...long hair must wear cap maybe cause its not aero dynamic?

This post has been edited by kikikilly: Aug 30 2008, 03:38 AM

I feel fully recovered! cant wait to get back!

lol, sunway...
too far for me

i more prefer olympic size ....say big no to condo swimming pool

wearing cap will make you look more pro..lol

good to hear that

Lol heres a commercial i did if you guys like to see

http://www.appleboxasia.com/tv_commercial.php

Look for F&N
"BUS"
AIRING ASIA

im the guy looking up the sky

That is really awesome!!! When did you do that commercial? You look totally different from your siggy.

Thanks ...that was nearly 2 years back..I was not as hardcore..infact my old me would probably think the new me is nuts lol yeah dint work out much back then. maybe 3 times a week and i thought that was alot

This post has been edited by kikikilly: Aug 31 2008, 02:00 AM

Good for you. Well, they always say, payback is a b****. Just remember to taunt her when you see her.......with your perfect toned and muscular body..and another gorgeous girl by your side.....while making out. That will show her.

Haha will hope for the best...but i dont care any how cause its the past ,but thanks ! i appreciate that

soo im just going to continue where i left off..ok this may sound silly but anyways i went to see my friend who does Karate and he was breaking those planks i decided to give it a go and i kinda messed up my hand ...Soo yeah laugh all you want! lol it friggin hurts man ! i cant break no plank! and from now on ima leave that plank breaking to the experts!

WEEK 12/19

---------------MONDAY-------------------
BODY WEIGHT WORKOUT__________
10X20 push ups
10X25 sit ups
6X11 pull ups
10X15 dips

REST 2hours

SWIM 2K

REST 2hours

RUN 6.4K
---------------TUESDAY----------------
RUN 8K

REST 2hours

SWIM 2K

-------------WEDNESDAY--------------
repeat mondays BODYWEIGHT WORKOUT

REST 2hours

SWIM 2K

------------THURSDAY-----------------
RUN 10K

-----------FRIDAY---------------------
repeat mondays BODYWEIGHT WORKOUT

REST 2hours

RUN 6.4K

REST 2 hours

SWIM 2K

----------SATURDAY------------------
RUN 4.8k
SWIM 2K

--------------SUNDAY ------------

HOOYAH REST UP!!

This post has been edited by kikikilly: Sep 1 2008, 12:36 AM

ok just finish my workout for today..yeah i found the push ups hard due to my injured hand but all in all it was a good day

2k swim (in 40 mins "improvement")
6.4k
and body weight work out

Last time you were sick and now you have injured your hand. A series of bad luck.......

This post has been edited by x0angelus0x: Sep 1 2008, 08:30 PM

well its only an injured hand..im still able to work around that .

Ok today i kinda did some slacking off..i had to go for this stupid job interview! stupid cause i probably wont get the job..anyways enough of that im back im back! soo skipped swimming and running today! due to unforeseen circumstances...

And after that had some shisha with hot lesbian friends haha that was the good part of the day made it all worth while hehe

This post has been edited by kikikilly: Sep 3 2008, 12:31 AM

darklight says that shisha builds muscles

Haha yeeh they should have whey al faquer lol anyways today i dint skip ..made up for yesterdays mess by running 8k,swimming 2k and body weights workout .. Very tired now but feeling good ..

Ahh tommorrows a 10k run my legs feel like jelly hope i survive



This post has been edited by kikikilly: Sep 4 2008, 09:47 PM

Ok i just got back from the 10k run which was very hard as i was still tired from yesterday, even before i started the run im officially depleted.. . i dont know what to write.Im about to knock off ...my whole body is heaty ..but when your going through hell keep going !

soo check back here soon bye bye

hello today just did my body weight workout which is
10X20 push ups
10X25 sit ups
6 X 11 pull ups
10 X 15 dips..

half slacking day, i dint do the running and swimming had to go to KL ended up staying there for a good amount of time wasted a good part of the day socializing with friends
sooo yeah i just got back about an hour ago too lazy or tired to swim or run .Quiet disappointed anyways got to be around with some nice people and it was ok

This post has been edited by kikikilly: Sep 5 2008, 10:11 PM

I dont know what my goals are..but heres a progress pic


Attached thumbnail(s)

u look like in a cage just joking dude
ur body looks big
good luck with your training man

Thanks man...i really like the work out but my exams is coming up and lets face it i think ive been mucking around too much..so i might switch to a different workout..a less time consuming..one

namely the "300 workout" AWOOOO AWOO AWOOO!!
* 25 pull-ups
* 50 deadlifts at 135 pounds
* 50 push-ups
* 50 box jumps with a 24-inch box
* 50 "floor wipers" (a core and shoulders exercise at 135 pounds)
* 50 "clean and press" at 36 pounds (a weight-lifting exercise)
* 25 more pull-ups -- for a total of 300 reps


TOday i completed a body weight work out and a swim...

This post has been edited by kikikilly: Sep 8 2008, 11:24 PM

Wow, For a second, I thought there's a ghost haunting your bathroom.
Your body is huge but seriously, shave yourself, you look better.

i tot it was some korean actor in ur siggy . Neway ur abs is kind of showing. nice one.

Lol just shaved

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Added on September 11, 2008, 3:44 amThanks man..not really going for abs but its good to see it even tho im not aiming for

This post has been edited by kikikilly: Sep 11 2008, 03:44 AM

Just did a 10K run today..

Ok i want to talk about my major drive when it comes to fittness..I think every one has their own unique drive mine came from a game lol
My major inspiration when it comes to fitness...The Character in the game really inspired me. later on i saw the navy SEALs and they were very similar in terms of fitness.

This post has been edited by kikikilly: Sep 12 2008, 01:34 AM


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that is Sam Fisher? lol


Chow

Indeed i was a skinny 50Kg guy when i played the first game in high school..It made me think what if i was him i could defend my self from all these bullies..

Anyways today im kinda sick..i think i over dosed on coffee.. just letting you guys know i hope ill be fine tomorrow..but dont ever drink coffee!!! its bad for you, it should be band!

I also want to warn anyone abt the 300 workout! firstly it ain't no workout ! its a test! it will burn muscle! please don't do it!

This post has been edited by kikikilly: Sep 14 2008, 11:59 PM

So ok i know - why sudden drop in activity well college has finally caught up .

Anyways i wont be completely inactive you can still see me in California sunway everyday doing a bit of something to maintain during these dark times...Just wont be as intense

anyways today i did a bodyweight workout . couldnt swim cause the pool was close at 9pm

Will be checking here everyday tho soo ill still be replying and reading some of your journals see what you guys are up to

anyways peace and happy honika!

Just got back from a body weight workout and a swim...did 300 push ups today - and my arms feel like jello

Break fast 3 eggs and german sausage

lunch tuna sandwich and an apple + glass of milk

snacks noodles

I don't understand why some people say that college or work is catching up with their training. I find that I'm super stressed with work and then I get really annoyed or something, I'll channel this energy to my workouts. And perform, seriously well. Almost all my PR's were done when I was in an annoyed state of mind. I'm sorta that kind that doesn't get angry, so the worst is just annoyed or terribly irritated la.

i know ive been slacking for the past 2 months and have to play catch up "kinda lost"..If your committed to balancing it out im sure it will work - you have to be really disciplined especially my workout in some days requires 5hour(included the travel and shower time) .thats one of the problems with my workout is that it takes alot of time ..

Im not saying completely stop cause thats rubbish, you can workout just 1 hour a day and benefit from that soo i dont recommend anyone stop its good you found a way through that by means of stress relief ..Ill try that the next time i find my self not being able to figure out some equation or theory lol stressful time

I find myself more stressful if I miss out workout, LOL

Lol yep thats how you can tell if your an addicted!

today was terrible did not do anything particularly productive wish i had studied but i went out have dinner and lunch with friends..so basically just threw away the day hope to wake up tomorrow and get an early start do a bit more catching up probably go to gym at night do a bit running and weights woot woot peace and love

-Killy

I think a good social life is also very important. Although I'm a loner but it never hurts to have some friends around to have some serious fun. Working out everyday is getting really dull.

I don't dislike socializing i prefer sometimes to be on my own cause i notice im more productive(the word loner is really negative - its kinda like out cast which has accumulated alot of bad press in the past)But if your not ok being alone please dont act like you are go find someone and be the opposite of loner(not loner) if thats what you really want..

Anyways yeah i dont think ill be working out today...need to finish some work..ill hit the gym tommorrow if i get things done tonight..other then that not much going on..

---

Added on October 1, 2008, 4:31 pm

This post has been edited by kikikilly: Oct 1 2008, 04:33 PM

--------------MAINTENANCE--------------------
Monday
Body weight
200Push ups
200sit ups
36pull ups
60dips

Tuesdays
2km run
no rest
1.5km swim
no res
2km run

Wednesday
Bodyweight workout

---

Added on October 1, 2008, 4:39 pmAHha this got deleted in Kopitiam!
Soo if any of you find this to be rather un-pleasent please let me know at onec...

This post has been edited by kikikilly: Dec 9 2009, 06:15 AM