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atrox_vis
12-08-2007, 06:25 PM
It does my heart good to see you guys stepping up and embracing these physical conditioning challenges. It ain't easy, but neither is truly being a freakin' warrior.

Never forget what the 9-11 terrorists spent their time doing in the time just before 9-11. Working out. To be on the absolute top of their game. To enhance every other thing they had trained for and with (e.g. boxcutters).

Speaking only for me, I am not that 1 out of 100 that is the warrior in Heraclitus oration. But I strive like hell to be 1 of the 9.

"Out of every 100 men, 10 should not be there, 80 are nothing but targets, and 9 are the real fighters and we are blessed to have them, for they the battle make. Ah, but one, ONE of them is a warrior, and he will bring the others home."

Heraclitus

We must all strive to be the ONE!

Joseph Timbs
12-09-2007, 07:43 AM
We must all strive to be the ONE!

That should always be our goal .

Cold War Scout
12-09-2007, 07:47 AM
We must all strive to be the ONE!

I leave that for you folks over at The Warriors Forge.

atrox_vis
12-09-2007, 07:54 AM
I leave that for you folks over at The Warriors Forge.

Yeah, Yeah we know. You are just an old man trying to stay ahead of the game!!!!!!!!!!!!!!!

Cold War Scout
12-09-2007, 07:56 AM
Yeah, Yeah we know. You are just an old man trying to stay ahead of the game!!!!!!!!!!!!!!!

Finally somebody who understands me.

As of late I have been working on that sunken chest, shoulders slumped forward look to make me look even more prey like so the underestimation factor may work to my advantage.

atrox_vis
12-09-2007, 08:47 AM
Finally somebody who understands me.

As of late I have been working on that sunken chest, shoulders slumped forward look to make me look even more prey like so the underestimation factor may work to my advantage.

Don't forget the prosthetic hump for your back!

Cold War Scout
12-09-2007, 10:29 AM
December 9th:
Aerobic/anaerobic active rest:
- 5x400 meter runs.

*at this point I had a choice. Rake leaves or find someplace new to live. Being the man I am I said "where's the rake?"

- 50 burpees.
- 50 dumbbell thrusters (DB2x40).
- 50 kettlebell swings (KB62).

atrox_vis
12-09-2007, 11:56 AM
5 Rounds
5 Power Snatches with Barbell on 12 Inch Blocks - Up to 185Lbs
5 Power Shrugs - up to 605Lbs
10 Weighted Roman Chair Sit-ups - Up to 20Lbs
5 One Arm Power Clean & Push Press Each Side - 40Kgs
10 Pull-ups
100 Meter Farmers Walk - Up to 2 x 190Lbs

hazmatt
12-09-2007, 02:41 PM
50 2 arm db swings w/ 45lb db
50 db thrusters w/ 30lb db's
50 1 arm swings w/ 30lb db each side
50 2arm power cleans w/ 35lb db's
50 1 arm power snatches each side w/ 30 lb db's
50 2 arm swings w/ 45lb db
time 59:26

Echo_Four
12-09-2007, 04:53 PM
CWS, I used to have that quote framed and hanging on the wall in my barracks room. For what its worth, I have a feeling you've been the 1 for longer than you care to admit to.

For what it is worth, my workout today was Session 3 of the RCAT Prep program. I'm surprised to say that I'm enjoying it, even through the soreness and discomfort.

peregrine
12-09-2007, 09:30 PM
Sat. & Sun.
Shot 500pistol and 500rifle.
Though sick with a pretty bad chest cold-
I attended SDI Tacticals- Intro course, "Mindset, Intro to Pistol and Carbine" The instructors had an excellent pedigree and having recently been in combat had much to offer in what has proven to work time and again. Both instructors are contracted by the military as their day job to teach advanced firearms tactics to various units, as well as noted IDPA, ISPC shooters.
I believe everyone picked up a lot of information, as I did and came away from the course with the intent to refine what we have previouslly learned, have learned during the course and to attend more SDI courses when available. I have to go over my notes and write down some of the mental ones i picked up along the way.
There were a varied degree of experienced shooters in attendance, but most as far as tactical shooting would be considered beginning to intermediate. As a self described newb I have a lot to work on.
A shot timer is on my "must get yesterday list." For my own purposes I also plan on videoing some of my practices as I am doing a lot of extra movement during reloads, like i'm in the "disco." lol.
The first day was pistol and the second was carbine with pistol. We each ran through about 400-600rds of pistol and 400-600rds of rifle. I would highly suggest attending a course from SDI Tactical, near mandatory if a deployment is in your future.

MON.(pending)
will start with 100-200burpees, then some good old flutter kicks. Tonight i'm feeling 80%, so if i don't cough up a lung, I will call Dino at TeamRuthless for the rest of the week so i can get back with RCAT.

Kobra
12-09-2007, 09:33 PM
Sat. & Sun.
Shot 500pistol and 500rifle.
Though sick with a pretty bad chest cold-
I attended SDI Tacticals- Intro course, "Mindset, Intro to Pistol and Carbine" The instructors had an excellent pedigree and having recently been in combat had much to offer in what has proven to work time and again. Both instructors are contracted by the military as their day job to teach advanced firearms tactics to various units, as well as noted IDPA, ISPC shooters.
I believe everyone picked up a lot of information, as I did and came away from the course with the intent to refine what we have previouslly learned, have learned during the course and to attend more SDI courses when available. I have to go over my notes and write down some of the mental ones i picked up along the way.
There were a varied degree of experienced shooters in attendance, but most as far as tactical shooting would be considered beginning to intermediate. As a self described newb I have a lot to work on.
A shot timer is on my "must get yesterday list." For my own purposes I also plan on videoing some of my practices as I am doing a lot of extra movement during reloads, like i'm in the "disco." lol.
The first day was pistol and the second was carbine with pistol. We each ran through about 400-600rds of pistol and 400-600rds of rifle. I would highly suggest attending a course from SDI Tactical, mandatory if a deployment is in your future.

MON.(pending)
will start with 100-200burpees, then some good old flutter kicks. Tonight i'm feeling 80%, so if i don't cough a lung, I will call Dino at TeamRuthless for the rest of the week so i can get back with RCAT.

I'm jealous. I'm getting over a chesty myself. I feel pretty good until I do a few reps. That's when I start hacking. My lungs are gurgling with yellow puss.

unstpabl1
12-09-2007, 10:01 PM
I'm jealous. I'm getting over a chesty myself. I feel pretty good until I do a few reps. That's when I start hacking. My lungs are gurgling with yellow puss.

Have you guys tried that Airborne stuff or the same product at Walgreens called Walbourne. . That stuff really helps me if I take it at the first signs. In Phx a few weeks ago, I woke up a bit congested and a runny nose, took some and it disappeared. My family all got it and I walked away scot free

peregrine
12-09-2007, 11:07 PM
I'm jealous. I'm getting over a chesty myself. I feel pretty good until I do a few reps. That's when I start hacking. My lungs are gurgling with yellow puss.

Same here. I was doing that bit for the past week plus. I thought i was feeling better last mid week, but i just aggravated it more.

Cold War Scout
12-10-2007, 11:42 AM
December 10th:
Active rest/take care of the body day:
- 14 Movement Prep exercises.
- 12 Prehab exercises (all with resistance).
- 04 misc. other wussy things.

Closed by doing 1 Manmaker with 2x70 lb. kettlebells just to see if I could.

atrox_vis
12-10-2007, 01:10 PM
Active Rest Day
10,000 Meter Row

John McCreery
12-10-2007, 01:18 PM
RCAT Prep test.

Cabrio1965
12-10-2007, 01:23 PM
Completed RCAT Prep Test...WHEW!

Painfully awaiting to do session 1

hazmatt
12-10-2007, 03:21 PM
12 1/4 mi sprints w.45 sec rest.inbetween. time 49.56

Gabriel Suarez
12-10-2007, 04:22 PM
Last few days were "active rest" as Dan-O and I worked out some curriculum issues.

December 10

5X50 USA Swings w/ 63# KB
5X10 Snatches R&L
5X50 DARC SWINGS

Cold War Scout
12-11-2007, 09:49 AM
December 11th:
Clubbells/dumbbells/ankle weights mix:
- 18 Clubbells
- 19 dumbbells
- 3 ankle weights

40 sets in total

Tyler
12-11-2007, 11:41 AM
Ran 2 miles/17 min
hammer curls 3x10/40lbs
65 burpees
I started doing burpees last week, started with 1 set of 25. Trying to add 5-10 every workout.

Gabriel Suarez
12-11-2007, 12:24 PM
December 11

30 Minutes with the AK
5 sets of 20 pullups
250 burpees - 28:00 minutes

atrox_vis
12-11-2007, 12:29 PM
5 Rounds
5 Power Cleans with Barbell on 12 Inch Blocks - Started 135Lbs/Ended at 250Lbs
5 Back Squats - Started 275Lbs/Ended 455Lbs
10 hanging Knees to Elbows - No Weight
5 Push Presses - Started 155Lbs/Ended 230Lbs
10 Pistol Squats Each Side - Started No Weight/Ended 20Kgs KettleBell
100 Meter Farmers Walk/Sled Pull - Used 135 pound Farmers Walk Bars in each hand and a 90 pound Sled

John McCreery
12-11-2007, 12:38 PM
4 sets of pull-up negatives
4 sets of assisted pull ups
4 sets of bench
3000m row - alternating 100m sprints for the last 1000m

michael
12-11-2007, 07:20 PM
12/11

Movement prep/prehab/core exercises. Kettlebell and Bodyweight workout with little rest.

Even got the wife to w/o tonight. That's twice in a week, so she's getting there. I've got to keep after her so that she makes it a habit.

Jack Rumbaugh
12-11-2007, 08:12 PM
12/11

40 burpees as warmup

1 arm and DARC swings

heavy thrusters

core busters

Wasn't in the mood to work out but actually got in a good one. Core busters smoked me.

Elkhunter
12-11-2007, 10:30 PM
BRRRRRRRRRR

Barbell workout, had to wear gloves, was only 20 degrees in my gym

5 x 5 each of the following

Bent Rows

Back Squats

Bench Press

Deadlift

60 seconds rest in between each set

peregrine
12-11-2007, 10:45 PM
Been having this chest cold since thanksgiving...so have been going light on the workouts, I've been trying to pass on seeing a doctor... unfortunately I think i got walking pneumonia, I'm going to try to see a doctor tomorrow or the day after. I hate taking medication to get better.

So my workouts have been limited, cause my breathing is labored and i begin coughing if i do more than a few burpees. I'm down 3-5# in bodyweight.

Anyways did this one today, while weighing in at 176#
snatch
5sets x 1rep up to 150#
power clean
5sets x 1rep up to 205#

Was supposed to do max rounds of 100yd dash w/ 25burpees. I passed, to not aggravate my cold. Last month i did 10rds in 37min.

atrox_vis
12-12-2007, 06:59 AM
4 Rounds - added weight on each round
500 Meter Row - Slowest was 1:59.7/Fastest was 1:50.0
10 DeadLifts - Started at 315Lbs/Ended at 430Lbs
10 KettleBell Alternating One Arm Swings - 40Kgs
100 Meter Sled Drag - Started at 105Lbs/Ended at 180Lbs

Time: 30:55.7

Cold War Scout
12-12-2007, 07:03 AM
Been having this chest cold since thanksgiving...so have been going light on the workouts, I've been trying to pass on seeing a doctor... unfortunately I think i got walking pneumonia, I'm going to try to see a doctor tomorrow or the day after. I hate taking medication to get better.

So my workouts have been limited, cause my breathing is labored and i begin coughing if i do more than a few burpees. I'm down 3-5# in bodyweight.

Anyways did this one today, while weighing in at 176#
snatch
5sets x 1rep up to 150#
power clean
5sets x 1rep up to 205#

Was supposed to do max rounds of 100yd dash w/ 25burpees. I passed, to not aggravate my cold. Last month i did 10rds in 37min.

Sometimes only antibiotics will do the job bro. Go see that doctor.

Cold War Scout
12-12-2007, 11:09 AM
warm up 2 sets lunges/OHS/BE/GHD situps/pullups/dips

Bench press 3x5 work sets

21-15-9 reps of:
Burpees
DB Swings 45#
Box Jumps
time 10:37

2 sets of 25# weighted situps/backext/pullups

Nena did something like that this morning as part of her workout:

15, 10, 5, 3 COUNTDOWN
Burpees
Dumbbell thrusters (DB2x20)
Dumbbell Saxon side bends (DB2x5)
Two-handed kettle bell swings (KB44)
Med ball Russian twists (MB10)
Clubbell Iron Crosses (CB2x5)
Dumbbell sit-ups (DB15)

Total time: 17:19.25

Splits: @15- 6:53 ; @10- 11:52 ; @5- 15:00

atrox_vis
12-12-2007, 11:17 AM
Nena did something like that this morning as part of her workout:

15, 10, 5, 3 COUNTDOWN
Burpees
Dumbbell thrusters (DB2x20)
Dumbbell Saxon side bends (DB2x5)
Two-handed kettle bell swings (KB44)
Med ball Russian twists (MB10)
Clubbell Iron Crosses (CB2x5)
Dumbbell sit-ups (DB15)

Total time: 17:19.25

Splits: @15- 6:53 ; @10- 11:52 ; @5- 15:00

A 44 pound kettlebell, that is pretty awesome for a 45 year old, 105 pound woman!! Once again she sets the standard!

Cold War Scout
12-12-2007, 11:20 AM
A 44 pound kettlebell, that is pretty awesome for a 45 year old, 105 pound woman!! Once again she sets the standard!

Umm, that's 47 years of age.

She is afterall one of the original Team Ruthless women!

atrox_vis
12-12-2007, 11:24 AM
Umm, that's 47 years of age.

She is afterall one of the original Team Ruthless women!

1. She don't look her age!!

2. Damn Right She Is!!!!!

Cold War Scout
12-12-2007, 11:32 AM
1. She don't look her age!!

2. Damn Right She Is!!!!!

Oh she gonna love you for saying that!

Cold War Scout
12-12-2007, 12:23 PM
December 12th:
Flex band/kettlebells/medicine ball/exercise devices mix:
- 05 flex bands
- 09 kettlebells
- 10 medicine ball
- 16 exercise devices

40 total sets.

John McCreery
12-12-2007, 12:40 PM
25 minutes on bike, 1 minute sprints every 2 minutes for the last 10 minut

4 sets of military presses

10 15 yard sprints with 5 burpees between sprints

hazmatt
12-12-2007, 03:14 PM
3 rounds 250 single unders with a jumprope,15 burpees time was 30:13
Haven't jumped rope since high school , kept tangling my size 13's!

Cold War Scout
12-12-2007, 03:30 PM
Now this is jumping rope:

http://www.youtube.com/watch?v=MD3uicAYtdw

http://www.youtube.com/watch?v=lVkYjp4mqnc&feature=related

limamike55
12-12-2007, 03:59 PM
6 mile run

75 push ups

15 minutes Glock drills

hazmatt
12-12-2007, 04:48 PM
Now this is jumping rope:

http://www.youtube.com/watch?v=MD3uicAYtdw

http://www.youtube.com/watch?v=lVkYjp4mqnc&feature=relatedI've seen Ross's videos ! They are freakin intense!

Gabriel Suarez
12-12-2007, 05:35 PM
December 12

40 minutes SKS drills
3 Mile Run

Cabrio1965
12-12-2007, 05:46 PM
I'm in the RCAT Prep Prog., and it's kicking my butt.... but damn... do I feel good!!! I won't be posting any workouts just yet because I'm feeling a bit inadequate compared to what you guys are doing.... but I'm getting there.

If any of you want a serious program that will get you into serious shape...I highly suggest it

peregrine
12-12-2007, 10:53 PM
weapon work
10min glock-mag changes, snap shots, draw-shoot
10min ak-mag change, slinging, snap shots
10min knife-draws, angles, thrusts, fakes

John McCreery
12-13-2007, 01:03 PM
4 500 m rowing sprints
4 sets of assisted pull ups
2 sets of negative pull ups
5 sets of bench. Last set was 205 twice. Not a big deal to most. But, when I started, it was about 135 x5

Cold War Scout
12-13-2007, 01:04 PM
December 13:
- 10 roundtrips down and up “Crack Ho Hill” with 40 lb. weight vest.

Nice and easy day....

Gabriel Suarez
12-13-2007, 03:15 PM
December 13

Pistol draws with PTO
10 Alternating sets of Pullups and Push Presses
10 sets of Squats

atrox_vis
12-13-2007, 03:32 PM
I only had time for something quick and light.

4 Rounds
10 Snatch Grip High Pulls with Barbell on 12 Inch Blocks - 225Lbs
10 Hanging Knees to Elbows
100 Meter Farmers Walk - 2 x 90Lbs Handles

hazmatt
12-13-2007, 04:12 PM
5 rounds
50 dbswings w/45lb'r
25 one arm powersnatches each side 30lb
15pullups
1hr 22min .

Cold War Scout
12-14-2007, 11:49 AM
December 14th:
- Movement prep: 14 different exercises.
- Main workout: 2 sets each of 21 different weighted/resistance exercises.

Gabriel Suarez
12-14-2007, 12:47 PM
December 14

Rest day.
Work with Saiga-12 and abs

michael
12-14-2007, 01:05 PM
12/14

1-1/2 hour combatives class. I will get a w/o in later this evening.


Edited to add: bodyweight w/o in the evening.

atrox_vis
12-14-2007, 01:38 PM
Felt strong todsy, so I took myself out for a test drive.

Front Squats
7 x 3 - Started at 3 x 135Lbs/Ended at 3 x 315Lbs
Push Press
7 x 3 - Started at 3 x 150Lbs/Ended at 3 x 250Lbs
High Incline Bench Press
7 x 3 - Started at 3 x 135Lbs/Ended at 3 x 245Lbs

hazmatt
12-14-2007, 03:29 PM
run1/4 mi
50 db thrusters w/ 30lb'rs
run 1/4mi
50 pushups
run 1/4mi
50db cleans w/ 35lb'rs
run 1/4 mi
50 situps
run 1 mile
time 1hr 7 min

Cold War Scout
12-14-2007, 04:00 PM
December 14

Rest day.
Work with Saiga-12 and abs

Rest? Abs? Gabe did you get one of these?

http://lnt.imageg.net/graphics/product_images/p1306113reg.jpg (http://javascript<b></b>:showEnhanced('0','2158106','true');)

Gabriel Suarez
12-14-2007, 04:09 PM
Nah, but when it hurts to walk to the truck to drive the kids to school, I take it as natures little way of telling me to chill it.;)

Reapersnemesis
12-14-2007, 07:01 PM
FRONT SQUAT 8X3 3MIN RD. SPEED BAG BETWEEN EVERY SET
EXPLOSIVE PUSH UPS 8x5

PULL OVERS 3X10
CURLS 3X10
ELEVATED SITUPS 3x20
3 MIN.RD. UPPERCUT BAG BETWEEN BETWEEN SETS

35 min. non stop

Dont Tread on Me
12-14-2007, 07:28 PM
Physical Therapy paid off. Back with the peddle fully on the metal now.

Dec 14
Run 3 miles on the street with the Lioness. ~30 mins with plenty of England vs USA sprints. It helps to motivate each other like that.

5 Rounds ~25 mins
5 One Arm Power Clean & Push Press Each Side
10 Level II Figure Eights
15 Alternating One Arm Swings

15 mins stretching.

Joseph Timbs
12-14-2007, 09:04 PM
Dec 10th's pt consisted of :

1/3 mile ruck with 50+lbs while carrying a 50 lbs weight , then Airborne shuffle with previously mentioned ruck for 2 miles .

Dec 11th's pt consisted of :

98 Burpees in 10 min's (I'm almost at the 100 / 10 mark)

Dec 12th consisted of : ( I don't remember , sorry)

Dec 13th consisted of : Krav Maga ( which I enjoy more each time I train with the Krav guys and gals )

Dec 14th consisted of :

1500 Meter with a 50 + lbs ruck on my back and a 16k kettlebell in each hand .

I finished in 18 min's and 38 sec's .

atrox_vis
12-15-2007, 08:35 AM
4 Rounds
500 Meter Row - Fastest 1:50.4
5 Clean High Pulls - Heaviest 405Lbs
10 Barbell rows - Heaviest 315Lbs
100 meter Sled Drag Sprint - Heaviest 100Lbs

Wanted to do a 5th warmdown round, but had too much going on at The Warrior's Forge and had to stop.

michael
12-15-2007, 09:05 AM
12/15

Movement prep/prehab/core exercises. Bodyweight, Barbell, Kettlebell w/o, done with very little rest. Stretch.

Joseph Timbs
12-15-2007, 09:43 AM
Todays first pt session consisted of :

10,000 meter row finished in 46:08


Todays second session consisted of :

5 rd's of

500 meter rows

50 two arm swings with a 24k kb

25 Burpees

Finished in 1 hr 4:45 min's

Gabriel Suarez
12-15-2007, 11:24 AM
December 15

250 USA Swings
100 Snatches R&L
250 DARC Swings

Cold War Scout
12-15-2007, 12:21 PM
December 15th:
- 20 kettlebell swing and dumbbell Manmaker supersets.

Joseph Timbs
12-16-2007, 09:17 AM
Todays first pt session :

50 Floor Presses with 115 lbs

50 Dumbbell Thrusters with 35 lbs

50 Ring Rows

50 Kettlebell Level II Figures 8's with 24k's

50 Wallballs with 20 lbs

50 squatting Slamballs with 25 lbs

Finished in 44:12


Second session :

5000 meter row

Finished in 22:11

Cold War Scout
12-16-2007, 11:15 AM
December 16th:
- 100 "Nena" burpees.

Joseph Timbs
12-16-2007, 01:18 PM
December 16th:
- 100 "Nena" burpees.

I feel certain that I'm going to regret asking this , but what are Nena Burpees ?

michael
12-16-2007, 02:47 PM
12/16

Bodyweight and Kettlebell workout. Combatives/stick/knife training on BOB.

Gabriel Suarez
12-16-2007, 04:58 PM
December 16

10 sets of 20 pullups
10 sets of 20 V-ups
15 sets of 20 burpees

The burpees...totalling 300, took exactly 27 minutes.:D I began to taste the hotdogs I had for lunch at about 280:o

peregrine
12-16-2007, 05:01 PM
December 16

10 sets of 20 pullups
10 sets of 20 V-ups
15 sets of 20 burpees

The burpees...totalling 300, took exactly 27 minutes.:D I began to taste the hotdogs I had for lunch at about 280:o

You are seriouslly turning out mutant level workouts lately. Once i'm off these antibiotics i'm all game.

peregrine
12-16-2007, 05:02 PM
I feel certain that I'm going to regret asking this , but what are Nena Burpees ?

Haha... that's the bait.

Gabriel Suarez
12-16-2007, 05:07 PM
You are seriouslly turning out mutant level workouts lately. Once i'm off these antibiotics i'm all game.

Well...since some of these overfed modern technique gun mafia types are calling you guys my "mutants", I need to be the meanest most physically dangerous gun trainer out there.

In fact, I won't shoot them, I will just beat them to death with my bare hands just to make it fair. ;)

I think I'll go sit in the Jacuzzi now.:o

atrox_vis
12-16-2007, 05:40 PM
Ashley - 345 Burpees/30 Minutes
Dino - 327 Burpees/30 Minutes

Cold War Scout
12-16-2007, 05:51 PM
I feel certain that I'm going to regret asking this , but what are Nena Burpees ?

Just a variation of the burpee that I call the Nena in honor of my little lady who smokes me in everything.

Kobra
12-16-2007, 06:06 PM
Through the first two evals. The results are pretty pathetic so far. My wife lapped me doing 100 meter sprints and 25 burpee sets yesterday. Amazing how much a 100 meter sprint takes out of you.

Hang Clean for max:
205 lbs (no squat)
Wanted to do 225 lbs but missed it.

Snatch for max:
155 lbs. (no squat)
shoulder gave out, but it feels better today

5 rounds:
100 meter sprints/25 burpees in 29 minutes
The wife did 6 rounds.

Bench for max: 265 lbs.
Deadlift for max: 345 lbs.
Squat for max (below parallel BARELY): a pathetic 245 lbs.

1/4 mile for speed:
fastest 1:23
slowest: 1:40

atrox_vis
12-16-2007, 06:17 PM
Through the first two evals. The results are pretty pathetic so far. My wife lapped me doing 100 meter sprints and 25 burpee sets yesterday. Amazing how much a 100 meter sprint takes out of you.

Hang Clean for max:
205 lbs (no squat)
Wanted to do 225 lbs but missed it.

Snatch for max:
155 lbs. (no squat)
shoulder gave out, but it feels better today

5 rounds:
100 meter sprints/25 burpees in 29 minutes
The wife did 6 rounds.

Bench for max: 265 lbs.
Deadlift for max: 345 lbs.
Squat for max (below parallel BARELY): a pathetic 245 lbs.

1/4 mile for speed:
fastest 1:23
slowest: 1:40

I think alot of this had to do with the fact that you have been sick. Oh well, you will probably do the Level I Eval again after Christmas.

Dont Tread on Me
12-16-2007, 11:10 PM
December 16

8.4 mile hike with 1975 vertical feet up then down. 20lb pack. Packing a GPS is handy for reading of the stats on a hike.

Doug in CO
12-16-2007, 11:20 PM
50 X 20lb Manmakers (23 minutes)
100 X Lunges
50 X Pullups (a couple at a time)

1 hour

Cold War Scout
12-17-2007, 10:40 AM
December 17th:
- 36 exercises with weight vest, Heavy Hands, ankle weights mix.
- 2 sets COC#2 grips.

I need to do this more often. I think I was in better shape when I did.

hazmatt
12-17-2007, 11:32 AM
150 burpees 30 min.

atrox_vis
12-17-2007, 02:49 PM
Active Rest Day
3 Mile Run

michael
12-17-2007, 03:53 PM
Multiple supersets of Hindu push-ups and KB swings, followed by multiple sets of KB clean and presses.

Gabriel Suarez
12-17-2007, 04:30 PM
December 17

Easy 3 mile run

Jack Rumbaugh
12-17-2007, 07:48 PM
Dino sent me this and I made it through without barfing. The whole resting just enough to change weight is all relative. Weights varied between 24 and 32 KG. I need a nap and a bowl of Wheaties.:D



5 Rounds – Resting only long enough to change weight.

5 One Arm Power Clean & Push Press – Each Side

10 One Arm Snatches – Each Side

15 Alternating One Arm Swings
20 Two Arm Swings

Dont Tread on Me
12-17-2007, 08:27 PM
Dec 17
2 hours of Krav. Interesting excerise:

2 jumping jacks, 2 burpees, 2 pushups, 2 hits on the bag.
Repeat adding two reps (4, 8, 10...) until you hit 20 then come back down. Repeat for 20 mins.

Rest of the time spent dealing with situation when you're mounted - buck, trap, roll, pound ****. Burpess are a good fitness measure for ground fighting.

atrox_vis
12-18-2007, 07:18 AM
4 Rounds
500 Meter Row - Fastest was 1:49.3
5 Snatch High Pulls - Heaviest was 275Lbs
10 High Incline Bench Press - Heaviest was 225Lbs
15 OverHead Squats - Heaviest was 200Lbs
100 Sprint with Sled - Heaviest sled was 125Lbs

32:25.9

Cold War Scout
12-18-2007, 12:09 PM
December 18th:
Clubbells. 38 different exercises; 41 total sets.

Steve Collins
12-18-2007, 01:32 PM
Tried to finish up the last of my RCAT eval tonight; 5 rounds of: 1/4 mile run, 25 105lb barbell thrusters, 20 burpees, 15 pullups. Only got through 2 rounds!:mad: I need to get my head straight, there's a lot of external crap going on. Feel like I let myself down, so tomorrow I'm going in the afternoon and do the whole thing.

Dont Tread on Me
12-18-2007, 08:31 PM
The physical therapy with its stretching education has me flying through this stuff without discomfort. Don't suffer with stiffness.

Dec 18

Team Ruthless 5 x 5 with 12kg kettlbells ~ 15 mins.
Two Arm swings
Floor Press
One Arm Alternating Swings
See Saw Press
Swing, Flip, Catch, & Squat

2 hours Krav. Pushups etc. used to stress the body for a variety of attacks - chocks, bear hugs etc.

Cold War Scout
12-19-2007, 11:07 AM
December 19th:
With 40 lb. weight vest:
- 3.0 mile walk. Did 100 burpees along the way.

atrox_vis
12-19-2007, 01:18 PM
Tried out the "Safety Squat Bar" today
11 x 10 - Resting precisely 1 minute in between sets
Max Set - 10 x 350Lbs

I like it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Jack Rumbaugh
12-19-2007, 01:28 PM
Tried out the "Safety Squat Bar" today
11 x 10 - Resting precisely 1 minute in between sets
Max Set - 10 x 350Lbs

I like it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

What is this safety squat bar you speak of?

Gabriel Suarez
12-19-2007, 01:36 PM
December 19

Bodyweight Drills -
5 sets of 5 weighted pullups (w/ 35#)
5 sets of 20 V-Ups
5 sets of 20 unweighted pullups
5 sets of hanging leg raises

KB Exercises 62# KB
USA Swings 5 sets of 35
KB Snatches 5 sets of 12 (each arm)
USA Swings 5 sets of 25
Clean & Press 5 sets of 5
USA Swings 5 sets of 20

atrox_vis
12-19-2007, 03:22 PM
What is this safety squat bar you speak of?


http://www.teamruthless.com/100_1523.JPG


It is a great training tool that we just picked up yesterday.

Jack Rumbaugh
12-19-2007, 03:36 PM
December 19

Bodyweight Drills -
5 sets of 5 weighted pullups (w/ 35#)
5 sets of 20 V-Ups
5 sets of 20 unweighted pullups
5 sets of hanging leg raises

KB Exercises 62# KB
USA Swings 5 sets of 35
KB Snatches 5 sets of 12 (each arm)
USA Swings 5 sets of 25
Clean & Press 5 sets of 5
USA Swings 5 sets of 20

Dude, that's impressive.

Elkhunter
12-19-2007, 03:37 PM
I looks like it puts the weight more forward, almost in the front squat area, so you can sit up straighter and you drop down into the hole.

That ought to be golden for tall guys like myself. :)

Kobra
12-19-2007, 03:49 PM
I have access to one at the gym. My wife asked me what the Hell it was for just the other day and I couldn't tell her. Next time squats roll around we'll give 'er a whirl.

K

atrox_vis
12-19-2007, 04:13 PM
I looks like it puts the weight more forward, almost in the front squat area, so you can sit up straighter and you drop down into the hole.

That ought to be golden for tall guys like myself. :)

Exactly. Also, it put the benefits of front squats into the tool box of people with shoulder or wrist issues. Another thing is that you do not have to hold on to the bar, it rests perfectly balanced on your shoulders no matter what the weight. This means you can hold heavy odd shaped stuff in your arms as you squat. Something else that I like about is that it forces your upper body to stay upright during the entire movement. Just very cool in general.

Elkhunter
12-19-2007, 04:51 PM
New York Barbell is selling them for 220 bucks, may have to make that a purchase after I get a sled.

peregrine
12-19-2007, 05:04 PM
New York Barbell is selling them for 220 bucks, may have to make that a purchase after I get a sled.

Make a cheap sled by getting an old tire, some fire hose or webbing and an eye bolt. To add weight put a piece of plywood in it then add anything in it- plates, dumbells, odd objects.

hazmatt
12-19-2007, 05:19 PM
yesterday round 1 95lb power clean/ push press 5reps
95lb front squats 10 reps
15 pullups
round 2
105lb power clean/pushpress 5reps
105lb front squats 10 reps
15 pullups
round 3
115lb powerclean/pushpress 5reps
115 front squats 8 reps
failure had to go!
today
5mi interval running time 1hr 01min 42sec

Gabriel Suarez
12-19-2007, 05:31 PM
Dude, that's impressive.

Its been several hours and I still can't move:(

austin
12-19-2007, 06:06 PM
Its been several hours and I still can't move:(

Now THAT's funny!

Jack Rumbaugh
12-19-2007, 06:16 PM
Long cycle work 25 min

KB power clean and push press.

24KG

85 reps each side.

I thought I'd get 100. Could have pushed it a bit harder but I'm sweating buckets as it is and my abs are screaming.

Dont Tread on Me
12-19-2007, 06:17 PM
Dec 19
Active rest day. 4 mile trail run. 40 mins.

I got stuck with the NPE pen yesterday in the calf. No squats today.

Jack Rumbaugh
12-19-2007, 06:17 PM
Its been several hours and I still can't move:(

I feel your pain, my brother. And I'm betting it's the same places too,

Elkhunter
12-19-2007, 06:23 PM
Five rounds of

5 clean and press

5 front squats

5 Elkhunter special sit-ups (no idea what this is called, I lay down flat on my back, legs flat, arms extended overhead, grab a kettlebell by the horns, pull the bell directly overhead keeping arms locked out then do a get-up sit-up, then reverse it.)

Tried to do kettelbell snatches but lower back was still sore from monday night, so didnt press my luck.

Jack Rumbaugh
12-19-2007, 06:27 PM
I got stuck with the NPE pen yesterday in the calf. No squats today.

Ok... There is a story here.:D

Gabriel Suarez
12-19-2007, 06:28 PM
Elk,

If you can;t do snatches, try High Pulls for a while. I started out with these and then simply added a punch at the top (Dino's idea as I recall).

atrox_vis
12-19-2007, 06:34 PM
Elk,
Here is a KettleBell High Pull Drill to look at.
http://www.teamruthless.com/High_Pull_Backs_-_Front_View.MOV
http://www.teamruthless.com/High_Pull_Backs_-_Side_View.MOV

If you need further help, let me know. This is a good drill to develop proper pull mechanics and explosion.

Jack Rumbaugh
12-19-2007, 06:35 PM
Elk,

If you can;t do snatches, try High Pulls for a while. I started out with these and then simply added a punch at the top (Dino's idea as I recall).

You beat me to it. There is a two handed snatch as well.

Dan-O
12-19-2007, 08:45 PM
150 Burpees.
10 Sets of 15

Interspersed with Crunches and leg lifts and dry firing rifle and pistol while heart rate was elevated.

Whoever made up burpees was not a nice person.
Perhaps they are named for the vomit feeling you get after a few quick sets.
Maybe they should be called upchuckees.:o

Elkhunter
12-19-2007, 09:22 PM
Thanks for the tips guys.

John McCreery
12-19-2007, 09:22 PM
RCAT Prep session 1.

Cold War Scout
12-20-2007, 09:32 AM
December 20th:
Take care of the body day:
- 14 Movement Prep exercises.
- 12 Prehab exercises (all with resistance).
- 04 misc. other wussy things.
- SCARS 21-exercise dynamic range of motion training routine (I like to take this out and dust it off every now and then for something different).

atrox_vis
12-20-2007, 03:39 PM
10,000 Meter Row
45:08.5

Gabriel Suarez
12-20-2007, 05:38 PM
December 20

Weapon Drills
3 Mile run

michael
12-21-2007, 10:04 AM
12/21

Movement prep/core/prehab exercises. Bodyweight and Barbell workout, mulitple sets w/ little rest in between. (pull-ups, chins, dips, squats, bench press, v ups). Stretch.

atrox_vis
12-21-2007, 01:00 PM
5 Rounds - resting only long enough to add weight on 3 of the lifts
5 Safety Squat Bar 20" Step-ups - Started at 95Lbs/Ended at 225Lbs
10 KettleBell Push Presses - 40Kgs
5 Olympic Shrugs - Started at 245Lbs/Ended at 695Lbs
10 Level II Figure Eights - 40Kgs
100 Meter Farmers Walk - Started at 2 x 90Lbs/Ended at 2 x 180Lbs

Cold War Scout
12-21-2007, 01:32 PM
December 21st:
Kettlebells: 28 different exercises. 30 total sets.

Cold War Scout
12-21-2007, 01:59 PM
http://www.crossfit.com/mt-archive2/GregHC2RowFix1-th.jpg

I saw the above photo on the Cross Fit web site. Some guy making corrections on a rower.

How freakin' complicated can a C2 rower be? You sit and you row. No?

unstpabl1
12-21-2007, 02:14 PM
http://www.crossfit.com/mt-archive2/GregHC2RowFix1-th.jpg

I saw the above photo on the Cross Fit web site. Some guy making corrections on a rower.

How freakin' complicated can a C2 rower be? You sit and you row. No?

We have an amazing capacity to complicate everything. EP Kenpo instructors are notorious for it. Ask about an inward block and you get a 45 minute lecture that would confuse a physics professor:D

alamo
12-21-2007, 04:13 PM
Today: 7 rounds havy bag , 10 min exercises for back and abdonem, 10x20 burpees.

The Bad Guy
12-21-2007, 04:24 PM
Today: My modified 300 workout (275)

Goal:

twenty-five pull-ups
fifty - 135 lb deadlifts
fifty push-ups
fifty 22" bench jumps (2 sets of two cinder blocks + aerobic step on top)
fifty window wipers (lay flat on floor with 135 lb barbell in bench-press entended position while you lift your legs up vertically to the right, lower and lift vertically to the left, = 1 rep.
fifty 36 lb kettlebell clean and press each arm.
twenty-five more pull-ups (omitted due to my fitness level, therefore 275 instead of 300)All done to time as fast as possible

My pattern today was

13 pu, 20dl, 25 pu, 10 bj, 10 ww, 10 kb
7 pu, 15dl, 25 pu, 10 bj, 10 ww, 10 kb
4 pu, 15dl, 10 bj, 10 ww, 10 kb
2 pu, 10 bj, 10 ww, 10 kb
10 bj, 10 ww, 10 kbI don't have a time because I can't put my HRM on my wrist because the kettlebell scatches the display, but it was in my pocket and got shut off after 19 min, so it took my at least 19 min, but more than likely 27 minutes

Gabriel Suarez
12-21-2007, 05:16 PM
December 21

Day off

Dont Tread on Me
12-21-2007, 06:52 PM
December 20
Stretching only.

December 21
Team Ruthless workout
140 one arm power clean & presses with a 12KG kettlebell in 20 mins. I'm smoked.

Joseph Timbs
12-21-2007, 11:19 PM
Todays pt consisted of :

3 mile Ruck Run ( 50+lbs ) finished in 28:50

then 97 Burpees in 10 min's


All with combat boots

atrox_vis
12-22-2007, 08:36 AM
The Wild Hair Work-out
100 Barbell Thrusters - 155Lbs
100 Clean & jerks - 205Lbs

michael
12-22-2007, 09:07 AM
12/22

Movement prep/core/prehab exercises. Kettlebell and bodyweight workout, multiple sets with little rest. Combatives/knife/stick work. Stretch.

Steve Collins
12-22-2007, 09:21 AM
12/21:

-7x5 deadlifts; 225, 275, 295, 315, 335, 350, 365 ( I tried for 385, got halfway up and couldn't get anymore...)

5 rounds of : 500m rows, 25 pullups 40min 46sec

Cold War Scout
12-22-2007, 10:56 AM
December 22nd:
The "IAD"* 200 workout:
Dynamic dumbbell workout. 100 reps (each arm) of a 1-arm full-body exercise with 55-lb. dumbbell.

*IAD = "I ain't Dino"...so I had to do the best I can. :)

John McCreery
12-22-2007, 12:32 PM
12/20

RCAT prep session 2

12/21

RCAT Prep session 3

Man this feels good!

Gabriel Suarez
12-22-2007, 06:49 PM
December 22

10 sets of 5 pullups - weighted with 35#
10 sets of Military Press
10 sets of 25 V-Ups
10 Sets of Front Squats

Dont Tread on Me
12-22-2007, 07:38 PM
Dec 22nd

Kill Bill is a good movie to watch when working out.

5 x 5 in ~20 mins.
Two Arm Core Busters
1/2 Turkish Get-ups
High pull backs
WindMills
Level II Figure Eight

Cold War Scout
12-22-2007, 07:40 PM
Dec 22nd

Kill Bill is a good movie to watch when working out.

5 x 5 in ~20 mins.
Two Arm Core Busters
1/2 Turkish Get-ups
High pull backs
WindMills
Level II Figure Eight

It's on now.

I just finished the Bourne Ultimatum.

peregrine
12-22-2007, 08:09 PM
First decent workout in 3weeks or so as pneumonia got me good.

10min g19 airsoft work

3 round triplet
snatches
burpees
elbows to knees

10min g19 airsoft work

Edit- i'll be out the gates on turbo in no time, can't let you guys show me up

The Bad Guy
12-22-2007, 08:24 PM
Sat, Dec 22
Going to start the Madcow 5x5 intermediate again on Monday. Just getting some stats today to help determine the goals. I have been out of the disciplined weight training for a couple of months and it is amazing the strength I have lost.

Squat
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175
5 x 195 (down maybe 30 lb from best)

Bench Press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 175
5 x 195
5 x 210 (-17lb from best 5 rep)

Seated overhand cable row
5 x 90
5 x 140
5 x 170
5 x 210

Military overhead barbell press
5 x 65
5 x 75
5 x 85
5 x 95
5 x 105
3 x 115 (failure to complete 5, best = 5x133)

Dont Tread on Me
12-22-2007, 08:24 PM
Guess we're all watching Kill Bill.


I just finished the Bourne Ultimatum.

I loved the fight with Desh that ended in a bathroom. Underlined the importance of fitness amongst other things (improvised weapons etc. etc.)

Cold War Scout
12-22-2007, 08:34 PM
Guess we're all watching Kill Bill.



I loved the fight with Desh that ended in a bathroom. Underlined the importance of fitness amongst other things (improvised weapons etc. etc.)

I also thought the fight with Desh really emphasized the point that a fight for one's life is a freakin' struggle. You do what you can with what you got. You grab what you can and give it all you got. You better have some staying power. Sometimes if you can just hang in there and fend off the hard shots, when your attacker burns out and has little gas left in his tank the tables can now be turned for that reason alone.

peregrine
12-22-2007, 11:11 PM
I also thought the fight with Desh really emphasized the point that a fight for one's life is a freakin' struggle. You do what you can with what you got. You grab what you can and give it all you got. You better have some staying power. Sometimes if you can just hang in there and fend off the hard shots, when your attacker burns out and has little gas left in his tank the tables can now be turned for that reason alone.

Yes all the fight scenes in the Bounre trilogy kick butt. I love the environmental use, another great movie with jkd street fighting is Rapid Fire with the late Brandon Lee. Kind of funny how Bourne uses that book and i remember how Guru Dan Inosanto mentions in some dvds and at a seminar i attended on using environmental weapons and how the everyday items can be used as a stick- like a magazine, cd case, hairbrush, etc. - angles of attack are the same with any contact weapon.


Too bad Damon is a gun grabber, i can never see how these people make their money off guns but are so against them.

unstpabl1
12-22-2007, 11:23 PM
Yes all the fight scenes in the Bounre trilogy kick butt. I love the environmental use, another great movie with jkd street fighting is Rapid Fire with the late Brandon Lee. Kind of funny how Bourne uses that book and i remember how Guru Dan Inosanto mentions in some dvds and at a seminar i attended on using environmental weapons and how the everyday items can be used as a stick- like a magazine, cd case, hairbrush, etc. - angles of attack are the same with any contact weapon.


Too bad Damon is a gun grabber, i can never see how these people make their money off guns but are so against them.


In the first movie for sure, Damon trained at Inosanto academy. I think kali. Not sure with who. I remember an interview with him

Cold War Scout
12-23-2007, 05:47 AM
i can never see how these people make their money off guns but are so against them.

Hypocrisy. It's what liberals and Hollywood stars do best.

Dont Tread on Me
12-23-2007, 06:58 AM
Sometimes if you can just hang in there and fend off the hard shots, when your attacker burns out and has little gas left in his tank the tables can now be turned for that reason alone.

I could not agree more. The more I experience tight clenches and ground fighting the more the need for fitness is driven home. Fitness really is the ammo that keeps your defense and offense operating. Take a breather and the attacker instantly moves to a better position like a boa constrictor. Now you've got to work twice as hard to stay in the fight, four times as hard to get back to where you were when you needed the break, and eight times as hard to get to a better position. The math is not in your favor.

The Team Ruthless workouts really hit the nail on the head for combat fitness. As I was doing the 1/2 Turkish getups yesterday I could feel the same muscles working that did not have the staying power to buck a 240lb guy more than a couple times this week.

Oh for the days when I thought a $2K Les Bear 1911 was all I needed to be a warrior...

atrox_vis
12-23-2007, 08:36 AM
5 Rounds - Resting only long enough to add weight where appropriate
5 Power Snatches off of 12 Inch Blocks - Started 95Lbs/Ended 185Lbs
10 Standing Military Press - Started 95Lbs/Ended 205Lbs
15 Roman Chair Sit-ups
100 Meter Sled Sprint - Started 45Lbs/Ended 125Lbs

The Bad Guy
12-23-2007, 08:42 AM
Sunday, Dec 23, AM Cardio

Pre-workout supplementation: One Celsius energy drink (http://www.drinkcelsius.com/2-2_Flavor_Orange.htm). These things rock my world.

Started with intervals on the treadmill, but my wife does not like the sound the treadmill makes at the high speed and is afraid of someone my weight breaking it, so I changed to a steady speed.


Time 43:31
Ave Heart Rate 81%
Max heart rate 98%
Calories burned 768

Cold War Scout
12-23-2007, 11:44 AM
December 23rd:
- 25 Advanced Cold War Scouts
- 15 Extreme Cold War Scouts

* I am dripping sweat and my legs are quivering
** No, don't bother to ask.....I just had to have some kind of name for these movements.

Gabriel Suarez
12-23-2007, 04:52 PM
December 23

15 sets of 20 burpees in 30 minutes

Dont Tread on Me
12-23-2007, 08:16 PM
Dec 23

~4 hours of handgun and rifles drills with Liberty or Death mixed with running. The SI rifle stuff is very cool. Looking forward to the DVD.

Joseph Timbs
12-23-2007, 09:57 PM
Todays pt consisted of :

85 Burpees in 10 min's

125 Flutterkicks in cadence

Steve Collins
12-24-2007, 02:36 AM
12/23 PM:

-4 mile run, 32min

atrox_vis
12-24-2007, 06:33 AM
20 Minutes of Burpee/Sand Bag Clean & Press with 50 pound sand bag.
1 Burpee/Clean to Right Shoulder/Right Arm Press Overhead + 1 Burpee/Clean to left shoulder/Left Arm Press Overhead = 1 Repitition

Total of 102

Jack Rumbaugh
12-24-2007, 06:49 AM
20 Minutes of Burpee/Sand Bag Clean & Press with 50 pound sand bag.
1 Burpee/Clean to Right Shoulder/Right Arm Press Overhead + 1 Burpee/Clean to left shoulder/Left Arm Press Overhead = 1 Repitition

Total of 102

That's just sick and twisted.:D

John McCreery
12-24-2007, 07:50 AM
12/23

RCAT prep session 1 - improved on time.

Moving on to session 4 tonight, I'm excited!?

Cold War Scout
12-24-2007, 10:45 AM
December 24th:
Started out with the intention of not doing a whole lot. My butt (literally) and legs are painfully smoked from yesterday.

Managed to do a total of 39 sets of 12 different things (barbell, medicine ball, hand grips, flex band, yada yada). I'm happy...and I don't feel so sore now.

santiago.matamoros
12-24-2007, 11:10 AM
Figured i may as well toss these up here.

Dec 23/07

Session 2 - 30min
10X
200 yard sprints
25 dead lifts - maxed @ 265 for final three sets
then
10x
25 Bench press - maxed @ 200lbs for final three sets


Dec 24/07 - 28 min
10x
Power clean w/ 3 push presses - maxed out 150lbs
then
50 DB man makers 45lbs dbs - i loathe these, i would rather do 50 WTF burpees

santiago.matamoros
12-24-2007, 11:12 AM
That's just sick and twisted.:D

You should see what he sent me for tomorrow and the next day.........:eek:

Gabriel Suarez
12-24-2007, 11:33 AM
December 24


Bodyweight Drills -
5 sets of 20 pullups
5 sets of 20 V-Ups
5 sets of 10 pullups
5 sets of hanging leg raises


KB Exercises 62# KB
USA Swings 5 sets of 35
KB Snatches 5 sets of 15 (each arm)
USA Swings 5 sets of 25
Clean & Press 5 sets of 5
USA Swings 5 sets of 20

Dont Tread on Me
12-24-2007, 01:56 PM
Dec 24
5 mile run around local university's campus. Took advantage of the various stadiums to do some stair running. My heart felt like it was going to burst out of my chest.

John Morgan
12-24-2007, 02:04 PM
December 24th

.5 mile sprint

200 pushups (10 rapid sets of 20)

Stair climbs

AK & Glock dryfiring/point shooting/head shot/reload exercises.

Marc "Crafty Dog" Denny
12-24-2007, 03:45 PM
Nice soft track. Good football shoes. Various quarter mile sprints, then alternated sprinting 100 and 50 many times. Felt good.

The Bad Guy
12-24-2007, 09:06 PM
Mon, Dec 24

Started the 5x5 program again today. Speadsheet attached for anyone interested. The program is a 15 week max program, but often people will stall prior to the completion and this is expected. I am not doing the Pendlay rows because I have a number of lower back issues including a torn disc, two bulging discs, stenosis, arthritis, etc. I am using cable rows and pull-ups as a substitute to the Pendlay row.

The program is linear and you reach your current max weight at about week 4, so in other words, you start lower to get your body accustomed to the program.

This program is better for football players and those looking to gain mass then for my needs but I had success with it non-the-less last time and reached the elusive 225 lb bench. One major component of this program is eating a lot. I am trying to lose weight, not be a linebacker.

Link to program web page
http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm


Squat
5 x 95
5 x 125
5 x 145
5 x 170
5 x 195

Bench
5 x 95
5 x 125
5 x 145
5 x 170
5 x 195

Seated close-grip cable rows
5 x 90
5 x 140
5 x 160
5 x 180
Pull-ups 10

peregrine
12-25-2007, 02:19 AM
BigJimCalhoun
Mad Cows 5x5 program is a proven system for getting guys stronger and bigger. It's been around for awhile and is based off of Bill Stars 5x5.


Today i rolled for 5x5min rounds. Gave some, got some. I wanted to throw a knife or stick in the mix, but my partner was sport based.

Steve Collins
12-25-2007, 03:30 AM
12/24 PM:

-100 Push Presses, started at 155lbs, then 135lbs, then 120lbs to finish up with. Time: 41:09

-10x100 yd sprints, 30 second rest in between.

Dont Tread on Me
12-25-2007, 11:55 AM
Christmas Day

10 x 100 meter sprints with 30 second rest. Followed immediately by

116 of Repetitions in 20 Minutes
One Arm Power Snatch – 16Kgs/28Kgs

Workout with the Lioness again. Having her along is motivational. My ego won't let me quit in front of her.

Happy Christmas.

John McCreery
12-25-2007, 12:10 PM
12/24 RCAT Prep session 2

12/25 RCAT Prep session 3

Gabriel Suarez
12-25-2007, 12:15 PM
December 25

2.5 mile run
5x5 Front Squats

Cold War Scout
12-25-2007, 12:35 PM
December 25th:
With 20 lb. weight vest:
- 5 x 300 meter shuttle runs
- 5 x 200 meter shuttle runs
- 5 x 100 meter runs

Kind of bumming the past few days. Nena's cat, which she has had for 10 years, went out and never came back. Been 4 days now. The picture is starting to look pretty bleak.

Kobra
12-25-2007, 12:52 PM
Rounds for time:

5 sticky bun curls
10 wrapping paper rips
15 minutes of napping

Cold War Scout
12-25-2007, 12:56 PM
Never forget!:

Dont Tread on Me
12-25-2007, 01:05 PM
Never forget!:

Nice. Very strong motivation.

I also don't want to look like a typical gun guy.

http://www.northernsun.com/images/thumb/8079.jpg

Cold War Scout
12-25-2007, 01:29 PM
The Warrior Talk family is anything but typical. I think 2008 will be the year where you see many fence sitters get off the fence and reclaim their glory days.

michael
12-25-2007, 07:59 PM
12/25

Multiple sets of push-ups, hindu push-ups, v situps and squats, all bodyweight only.

The Bad Guy
12-26-2007, 10:31 AM
Wed, Dec 26

Continuing with 5x5. Wednesdays are a light day with this program.

Squat
5 x 95
5 x 115
5 x 135
5 x 135

Incline Bench
5 x 95
5 x 115
5 x 135
5 x 155

Deadlift
5 x 150
5 x 155
5 x 205
5 x 235


Ran 20 minutes on treadmill

Cold War Scout
12-26-2007, 01:19 PM
December 26th:
300 thrusters with 30 lb. dumbbells.

* Better than nothing I suppose.....

peregrine
12-26-2007, 02:07 PM
100thrusters
100clean/press
10sprints

hehe. back in the heat.

michael
12-26-2007, 03:00 PM
12/26

Core/prehab exercises.

Repeated 4 times, no rest:
1/4 mile elliptical sprints
Pull-ups
Bench press
KB clean and press
Calf raises

Stretch.

Something I'm doing must be working. My strength is increasing, and my wind is better than ever. Haven't done the elliptical in a while, but with my heart rate at 160, my breathing was not even labored.

atrox_vis
12-26-2007, 03:22 PM
100 Full Squat Snatches - 135Lbs
(100 Sucessful Attempts and 8 Misses)
32:07.6

hiflyer51
12-26-2007, 06:26 PM
12/25 Rest, eat turkey, open presents with kids and grandkids!

12/26 Warm up: CFWU x 1 , row 1k

Back squat 7 sets work up to 1RM max PB(since early 1980's)
Press 5 sets work up to 1RM max PB( '' " " )
Deadlift 7 sets work up to 1RM max PB( " " " )

Dont Tread on Me
12-26-2007, 07:23 PM
Dec 26
Very easy 4 mile hike with ~10lb backpack.

Jack Rumbaugh
12-26-2007, 07:30 PM
Floor presses
2 arm Swings
single 2 hand KB thrusters
snatches (going up in weight here)

Just something to get the groove greased.

peregrine
12-26-2007, 08:20 PM
12/26 Warm up: CFWU x 1 , row 1k

How does the CF wu work for you? do you find it adequate, too much, better than?

nice workout btw.

Gabriel Suarez
12-26-2007, 09:01 PM
December 26

Military Press (New PB)
Pullups Max sets

John Morgan
12-26-2007, 09:54 PM
120 pushups in sets of 30.

300 rds AK.
200 rds AR.
100 rds G19.
100 rds G23.

dry fire drills, magazine drills, firing on the move.

woods run w/ my loadout.

stair climbs.

hiflyer51
12-26-2007, 10:09 PM
How does the CF wu work for you? do you find it adequate, too much, better than?

nice workout btw.

thanks, pm sent.

atrox_vis
12-27-2007, 06:31 AM
10 Rounds
5 KettleBell One Arm Clean & Press on Each side - 40Kgs
10 Pull-ups

smanns1
12-27-2007, 08:02 AM
500m row
50 kb swings
500m row
50 squats
500m row
50 pushups

Time limit 45 min

I've been with Dino for a few weeks now and I've already improved my conditioning tremendously! My first week I couldn't do 10 KB swings and I finished the entire workout today. A long way from dragging knuckles, but I'll get there!!!

Cold War Scout
12-27-2007, 12:03 PM
December 27th:
With 40 lb. weight vest:
- 3.0 mile walk. Did 160 pushups and 325 squats along the way.

Gabriel Suarez
12-27-2007, 12:21 PM
December 27

3 Mile run

Cold War Scout
12-27-2007, 12:25 PM
December 27

3 Mile run

You get to start a new thread in 4 days! Will you be sitting at the computer ready to click the mouse on the new 2008 thread when the ball drops at 00:00.00?

austin
12-27-2007, 12:36 PM
You get to start a new thread in 4 days! Will you be sitting at the computer ready to click the mouse on the new 2008 thread when the ball drops at 00:00.00?

Ya gotta do a workout first in the New Year for it to count.

Maybe 100 pushups then start the thread?

Cold War Scout
12-27-2007, 01:07 PM
Ya gotta do a workout first in the New Year for it to count.

Maybe 100 pushups then start the thread?

All jefes should lead by example!

Gabriel Suarez
12-27-2007, 01:38 PM
OK...we will begin the 01-01-08 training sched with burpees. We still have a few days to get ready.:D

peregrine
12-27-2007, 02:39 PM
today thurs. pm(pending)
100manmakers
5mi

austin
12-27-2007, 02:57 PM
OK...we will begin the 01-01-08 training sched with burpees. We still have a few days to get ready.:D

The New Year's Burpee Drinking Game:

10 sets for time:

1 glass of champagne
25 burpees

hiflyer51
12-27-2007, 03:53 PM
today: CFWU x 2 (-pull up's, sub push ups for dips)

5 rounds:
20 pull ups
30 push ups
40 sit ups
50 squats

3 min rest between rounds.
Rounds were: 4:59/6:01/5:57/6:03/5:34

Kobra
12-27-2007, 04:07 PM
5 Rounds:

5 Deadlifts
5 Squats
5 Pushpress
5 Nieder Press
10 Pull-ups
100 yard farmer's carry

The wife and I really enjoyed this one, however, coordinating the weight changes and farmer's carry at a busy health club is as much of a challenge as the workout itself. We would at times have to guard one another's bars while doing the carry lest someone slip in on us.

atrox_vis
12-27-2007, 07:34 PM
OK...we will begin the 01-01-08 training sched with burpees. We still have a few days to get ready.:D

It might be interesting to set the time of the first challange of the year to be done by all on Tuesday 01Jan08 at 0000 Hours - Zulu Time or GMT. That way it will be done by everybody at the exact same time. Just a thought.

Jack Rumbaugh
12-27-2007, 08:16 PM
4 rounds of:

10 One Arm Swings Left
10 One Arm Snatches Left
10 One Arm Clean & Presses Left
10 One Arm Thrusters Left
10 One Arm Thrusters Right
10 One Arm Clean & Presses Right
10 One Arm Snatches Right
10 One Arm Swings Right


Dino did this one special for me, the evil bastard.:D

The Bad Guy
12-27-2007, 08:20 PM
Thursday, Dec 27

Ran on the treadmill, 45 min total including 5 min walk warmup and cool down.

Total Time: 46:03
Ave heart rate: 75%
Max heart rate 96%
Calories Burned, 705

Kobra
12-27-2007, 09:05 PM
It might be interesting to set the time of the first challange of the year to be done by all on Tuesday 01Jan08 at 0000 Hours - Zulu Time or GMT. That way it will be done by everybody at the exact same time. Just a thought.

You know how much scotch will be swilling in my belly at that time? I'll do it, but I'm sending you the carpet cleaning bill! :rolleyes:;)

Cold War Scout
12-27-2007, 09:10 PM
It might be interesting to set the time of the first challange of the year to be done by all on Tuesday 01Jan08 at 0000 Hours - Zulu Time or GMT. That way it will be done by everybody at the exact same time. Just a thought.

Please don't wake me.

I think I'll do a Pilates DVD the morning of the 1st....

Cold War Scout
12-27-2007, 09:11 PM
Something I'm doing must be working. My strength is increasing, and my wind is better than ever. Haven't done the elliptical in a while, but with my heart rate at 160, my breathing was not even labored.

Congrats. I'm not surprised. You sound like you work out hard.

unstpabl1
12-27-2007, 11:35 PM
Just completed my 15th workout in the last 16 days, in spite of foot and back trouble. Working around problems and working on healing them.

I want to publically thank CWS for helping me. He pointed me in a direction I wouldn't have looked in and made me focus on what I could do, not what I couldn't. I can't thank you enough for taking the time.

mike

Kobra
12-27-2007, 11:44 PM
Scotch burpees

michael
12-28-2007, 01:45 AM
Congrats. I'm not surprised. You sound like you work out hard.

Thanks buddy. As I age, the cardio portion is getting more and more important to me, and it is increasingly difficult not to lose muscle mass.

atrox_vis
12-28-2007, 03:56 AM
Please don't wake me.

I think I'll do a Pilates DVD the morning of the 1st....

You do realize that 0000 Hours Zulu Time Tue 01Jan08 is 1900 Hours New York Time Wed 31Dec07. If you are in bed sleeping that early, you a bit older than I thought!

Jack Rumbaugh
12-28-2007, 05:48 AM
Scotch burpees

I have some very nice Macallans that would work for those.:D

Cold War Scout
12-28-2007, 07:15 AM
You do realize that 0000 Hours Zulu Time Tue 01Jan08 is 1900 Hours New York Time Wed 31Dec07. If you are in bed sleeping that early, you a bit older than I thought!

You're right. I will still be up for 2 more hours at that time.

smanns1
12-28-2007, 08:06 AM
1 kb clean and press left
1 kb clean and press right
1 chin up

2 kb clean and press left
2 kb clean and press right
2 chinups

all the way to 5...

This was done to 5 and then repeated in reverse(5 clean and presses each side, 5 pullups, 4 kb c&p, etc)

It sounds simple, but this workout is a killer! Even when I thought I was through, Dino pushed me to get that last rep! Being able to do all of my workouts at the Forge is a HUGE advantage for me. It's nothing like being around folks who can relate to your agony :D

Cold War Scout
12-28-2007, 08:51 AM
December 28th:
Dumbbell "40/40 Quickie":
- 40 Manmakers (DB2x40)
- 40 sit-ups (DB40)

* Little time today as my daughter called me to ask if I would like to take her to lunch at noon (how do kids do that? :) ).

Treyarch
12-28-2007, 09:35 AM
Working out with a deck of cards.

I did this last night.

Took a deck of cards. Assigned an exercise to each suit.


Spades – Pushups
Clubs – Burpees
Diamonds – Squats
Hearts – Pushups




Shuffeled the deck and dealt myself the workout.


Did the value of the card for the exercise that card’s suit represents.

Aces mean you repeat the last set you just did.
All cards worth no less than 5. All face cards worth 15.

Took about 45 Minutes.

hiflyer51
12-28-2007, 11:50 AM
CFWU x 3
10 min snatch practice bar only

3 mile run 23:19

atrox_vis
12-28-2007, 02:01 PM
5 Rounds - Resting only long enough to add weight
5 Jump Squats out of the Rack - Started 135Lbs/Ended 455Lbs
10 KettleBell One arm Clean & Press Each side - 40Kgs
15 Burpee/Pull-ups

Gabriel Suarez
12-28-2007, 05:30 PM
December 28

Rest day.

Elkhunter
12-28-2007, 06:11 PM
I reached a minor goal tonight. :)

After suffering from back pain for 15 years and deciding many months ago that I was going to beat it once and for all.

I pulled 275 on the deadlift at 185 bodyweight.

Probably doesnt seem like much to some, but considering the condition I was in, I am very happy to be able to do it.

John McCreery
12-28-2007, 06:26 PM
rcat prep session 4

I reeealllly do not like one arm swings!

unstpabl1
12-28-2007, 06:37 PM
I reached a minor goal tonight. :)

After suffering from back pain for 15 years and deciding many months ago that I was going to beat it once and for all.

I pulled 275 on the deadlift at 185 bodyweight.

Probably doesnt seem like much to some, but considering the condition I was in, I am very happy to be able to do it.

Sounds pretty significant to me:D You gotta be pretty excited about it and those that wouldn't be happy for you are to wrapped up in their own shit :rolleyes: to even think about:D Glad you shared the accomplishment

michael
12-28-2007, 06:40 PM
I reached a minor goal tonight. :)

After suffering from back pain for 15 years and deciding many months ago that I was going to beat it once and for all.

I pulled 275 on the deadlift at 185 bodyweight.

Probably doesnt seem like much to some, but considering the condition I was in, I am very happy to be able to do it.

Good job, bro!

Eric
12-28-2007, 07:09 PM
Haven't posted for a while... Modified my 6 day split as follows. Still trying to work towards 10mph on the run, but injuries keep slowing me down. Hope to run the Chase Corp Challenge next summer.

Pretty much stick to this routine on 6 month on, 6 week off cycle. Weight moves up as cycle progresses till I max out around 400 on the bench, 1K on the leg press.

Mon: AM,
Incline press 3x10@250
Wide chest 3x10@ 320
Decline press 3x10@ 270 (stuck here...)
Barbell curl 3x10 @170 (3x10@170)
Preacher curl: 3x10@130
Hammer curl: 3x10 @ 55 (each arm)
Starting next week: 15 min. jumprope

Mon: PM,
4 mile run @ 7mph (8:30/mile; about 40 mins with cooldown)
15 mins. stretching
All empty hand combinations (Shaloin Kempo, about 35 of them each side)

Tues AM,
Lat pull: 3x10 @ 240
Seated row: 3x10@240
Lat pullovers: 3x10@300
Tricep pullover: 3x10@160
Tricep pushdown: 3x10@150

Tues PM,
Dojo for 1 - 1.5 hours of class

Weds. AM,
Shoulder press: 3x10@220
Deltoid pull: 3x10@260
Dumbell row: 3x10@120 (each arm)
Trap lifts: 3x10@250
Rhomboid lifts:3x10@230
Starting next week: 15 min. jumprope

Weds. PM
15 mins. speed bag
2 rds. 5 mins. each all out heavy bag punching.
30 mins. heavy bag (arms & legs, all strikes I know)
15 mins. stretching
30 mins. empty hand forms (15 forms)
20 mins. knife routines

Thurs. AM
Crunch machine: 3x50@225
Oblique twists: 3x10@200
Side lifts: 3x20@ body weight+45lb plate
Romanian deadlifts: 3x10@250

Thurs. PM
1 - 1.5 hours in the Dojo for class

Fri AM
Hack squat: 3x10@745+body weight
Calf raises: 3x10@350+body weight
Leg press: 3x10@900

Fri PM
4 mile run @7mph (8:34/mile)
15 mins. stretching
All empty hand Kempos righty and lefty (About 30 or them each side)

Sat AM
Leg extension: 3x10@250
Leg curl:3x10@195
Hip abductors:3x10@190
Hip Adductors:3x10@190
But flexor:3x10@200
Starting next week: 15 min. jumprope

Sat PM - inconsistent here, but winter will make this easier
15 mins. speed bag
2 rds. 5 mins. each all out heavy punching.
30 mins. heavy bag (arms & legs, all strikes I know)
15 mins. stretching
30 mins. weapons forms (5 forms)
20 mins. pistol routines

Sun.
Rest. Boy, do I need it!:eek:

The Bad Guy
12-28-2007, 07:40 PM
Friday, Dec 28

Week one of 5x5 program.
Squat
5 x 95
5 x 125
5 x 150
5 x 175
3 x 200
8 x 150

Bench
5 x 95
5 x 125
5 x 150
5 x 175
3 x 200
8 x 150

Seated Close-Grip Cable Rows
5 x 90
5 x 140
5 x 160
5 x 180
5 x 210


Assistance (not really a superset, just switching between)
Dips -13, Barbell Curl 95 x 8
Dips -11, Barbell Curl 95 x 8
Dips - 6, Barbell Curl 95 x 8

atrox_vis
12-29-2007, 07:46 AM
WTFO Burpees - Barbell Burpees/Clean & Power Jerk
http://www.teamruthless.com/100_1272.MOV
10 x 3
Max Set was 3 x 225Lbs

Cold War Scout
12-29-2007, 12:38 PM
December 29th:
Continuing to experiment with a different program. Managed to do 31 different exercises. Overall a total of 56 sets.

Way more challenging than I would have thought. I am smoked. Need a nap....now....

Gabriel Suarez
12-29-2007, 01:30 PM
December 29

Challenging conditions..not only 6000 feet, but also 25 degrees in the training room.

5 sets of weighted pullups
5 sets of 20 unweighted pullups
10 sets of 20 V-Ups
5 sets of 20 dips
15 sets of 20 burpees

The burpees (300) done in 29 minutes

hiflyer51
12-29-2007, 06:11 PM
45 min. GOTX w/handgun drills, beat up on BOB and heavy bag.

michael
12-29-2007, 06:25 PM
12/29

Bodyweight and KB workout, multiple sets with no rest.

smanns1
12-29-2007, 09:21 PM
5 pushups everytime it crossed my mind(regular, incline, push up bars)...

total 160

Wolfe
12-29-2007, 10:29 PM
December 29

Challenging conditions..not only 6000 feet, but also 25 degrees in the training room.

5 sets of weighted pullups
5 sets of 20 unweighted pullups
10 sets of 20 V-Ups
5 sets of 20 dips
15 sets of 20 burpees

The burpees (300) done in 29 minutes

Boss, you are doing some butt kicking workouts lately. You are leading by example. With inspiration like this, I think we all have no excuse not to gain a lot in 2008. I really hope to be able to get up to Battle Creek MI in July for your classes.

John McCreery
12-29-2007, 10:36 PM
RCAT Prep Session 5

Steve Collins
12-30-2007, 07:34 AM
Dino started me on the RCAT Level II last night!:eek: Here's what happened:

5 Rounds for time:

5 DeadLifts – 225Lbs, 245, 295, 315, 325
5 Back Squats – 185Lbs, 205, 225, 245, 260
5 Push Press – 135Lbs, 140, 145, 150, 140
5 Neider Presses – 75Lbs, 95, 105, 120, 135
10 Pull-ups
100 Meter Farmers Walk – 65Lbs, 75, 80, 85, 90

Total Time: 1hr 02min

Cold War Scout
12-30-2007, 07:53 AM
Dino started me on the RCAT Level II last night!:eek: Here's what happened:

5 Rounds for time:

5 DeadLifts – 225Lbs, 245, 295, 315, 325
5 Back Squats – 185Lbs, 205, 225, 245, 260
5 Push Press – 135Lbs, 140, 145, 150, 140
5 Neider Presses – 75Lbs, 95, 105, 120, 135
10 Pull-ups
100 Meter Farmers Walk – 65Lbs, 75, 80, 85, 90

Total Time: 1hr 02min

Level 2? Congrats. I don't believe there are more than a few of you folks!

Steve Collins
12-30-2007, 08:25 AM
Thanks, bro. The program is working really well, I think Dino gets some sick pleasure from writing out the session plans; I can almost hear the diabolical laugh as he presses the "send" button...:o

Cold War Scout
12-30-2007, 08:35 AM
Thanks, bro. The program is working really well, I think Dino gets some sick pleasure from writing out the session plans; I can almost hear the diabolical laugh as he presses the "send" button...:o

I have actually heard it before he hits send.

Cold War Scout
12-30-2007, 10:30 AM
December 30th:
101 PST burpees.

hiflyer51
12-30-2007, 02:38 PM
cfwu x 3

5 rounds for time:
500m row
50 squats
30 back ext.

26:01

John Morgan
12-30-2007, 05:15 PM
December 30th, 2007

Pushups, burpees, stair climbs, dry fire practice.

Gabriel Suarez
12-30-2007, 05:44 PM
December 30

3 Mile Run with my AK

Kobra
12-30-2007, 06:54 PM
December 30

3 Mile Run with my AK

Only in Prescott! :D

Cold War Scout
12-30-2007, 07:01 PM
Only in Prescott! :D

Out this way if you ran down route 234 the po-po would for sure stop you. If you ran on the side roads (e.g. Coverstone, Iron Gate, Georgetown South) the residents would engage you for that rifle.

Gabriel Suarez
12-30-2007, 07:57 PM
Here you can put on your Italian Alpini winter wear, sling the AK over your back, with a pistol at your side and take off on a trail at a dead run. It has been 35 degrees here as the high so I ran into no one.

Such is freedom and I thank the Lord God Of Hosts every day I wake up for bringing me to this place!!

Steve Collins
12-31-2007, 12:51 AM
Gotta love AZ!:D

12/30 PM:

4 mile run, 33min

atrox_vis
12-31-2007, 06:24 AM
TRG KettleBell Session
12/1, 11/2, 10/3...3/10, 2/11, 1/12
One Arm Power Clean & Push Press - 40Kgs
Level II Figure Eight - 40Kgs

I needed something quick and nasty!

Elkhunter
12-31-2007, 07:17 AM
What is a Level II figure eight?

atrox_vis
12-31-2007, 07:39 AM
What is a Level II figure eight?

Some peolple have different names for it. Level II Figure eight is what we call it.
http://www.teamruthless.com/100_1387.MOV

Video takes a minute to load.

michael
12-31-2007, 08:55 AM
12/31

Movement prep/core/prehab warmup exercises. Kettlebell and bodyweight workout. Combatives, knife and stick drills. Stretch.

After watching the vid on the level 2 KB figure 8's, I decided to add it to my w/o. Did three sets, and I really liked the exercise and am going to add it to my routine.

Elkhunter
12-31-2007, 08:57 AM
Thanks Dino

Thats a very interesting twist, I like it.

Looks like it works the stabilizer muscles really well.

The Bad Guy
12-31-2007, 11:22 AM
Sunday, Dec 30

110 burpees in 30 min. I am going to take a video and ask for critique



Monday, Dec 31

Week two of 5x5 program.

Squat
5 x 100
5 x 125
5 x 150
5 x 175
5 x 200

Bench
5 x 100
5 x 125
5 x 150
5 x 175
5 x 200

Seated Underhand Cable Rows
5 x 90
5 x 140
5 x 160
5 x 180 (lower back started hurting)
12 pull-ups

hiflyer51
12-31-2007, 11:45 AM
pre: cfwu x 3

3 rounds for time:
400m run
21 reps 50# DB swing
12 pull ups

time: 12:51

post: weighted situps and back ext. 3 x 10 35#

Cold War Scout
12-31-2007, 01:59 PM
December 31st:
Kettlebell triple sets of: cleans (KB70), snatches (KB70), clean and presses (KB70), 2-handed swings (KB88), get-up sit-ups (KB62), front squats (KB70), 1-handed swings (KB70), cleans (KB88), core busters (KB88), push presses (KB2x70).

10 triplets, 30 total sets.

Joseph Timbs
12-31-2007, 02:18 PM
My first pt session today :

200 burpees in 30 Min's .


I should note that taking extended time off from pt isn't a very good idea !:rolleyes: :dope:

I'm sure that Dino / ashley will give me corrective training .