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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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

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

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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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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

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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

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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

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

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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

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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

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

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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

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

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

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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)

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

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

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

I love my "indoor swimming pool" 3k gym

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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

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