Tough Enough? A Ranger/Bodybuilder's Workout Journal

**schroeder** · 12-10-2006, 12:55 AM

Figured I'd show everyone a little journal of my training plan. It's pretty tough trying to balance the life of a soldier and a bodybuilder due to the physical demand required. I just finished US Army Ranger school about a month ago, so I'm starting my weight training program from day-1. The good thing is that I'm at a nice relaxing school until mid-March, so I can really sit back and concentrate on my training for a while. My ultimate goal is to attend Special Forces Assessmen and Selection course in about 12-18 months. My current weight is 192 pounds (at 6-0') which is down from roughly 220. Enjoy!

**schroeder** · 12-10-2006, 01:00 AM

Nov 28th-

0530- Run- 4.2 miles (formation)

1930- Gym-chest
DB bench 4x8
Incline DB 4x7
Overhead DB Extensions 2x8, 2x6
DB Flies 4x8

2100- Sit-ups
1x70
1x50

**schroeder** · 12-10-2006, 01:01 AM

Nov 29th- OFF

**schroeder** · 12-10-2006, 01:06 AM

Nov 30

0600- Swim- 500m
Pull-ups 8x10
Sit -ups 4x50

The base closed early due to the weather (resulting in a missed workout)...was also closed the 1st...so the gym was out of the question.

**schroeder** · 12-10-2006, 01:11 AM

Dec 2nd

0630- Ruck-march- 9 miles/~40 pounds of gear

1000- Gym- Arms
Incline Curls- 4x7
BB preachers- 4x6
21's- 8 reps (3 sets)
Overhead DB extensions- 2x8 2x7
Skullcrushers- 2x7 2x6
Overhead Rope Extensions- 1x10 2x7 1x5

**schroeder** · 12-10-2006, 01:13 AM

Dec 3rd- OFF

**schroeder** · 12-10-2006, 01:18 AM

Dec 4

0600-Swim 600m

1915- Gym- Back/Forearms
Deadlifts- 2x8 1x4
Upright rows- 4x7
Reverse Pec-Dec- 2x8 2x7
Pull-downs (wide) 4x7
Pull-downs (close) 4x7
Rows- 2x8 2x6
Forearm curls- 4x8
Reverse curls- 1x10 2x7 1x6

**schroeder** · 12-10-2006, 01:23 AM

Dec 5

0500- Dodgeball (lame unit-building activity..but i put it on here) 1 1/2 hours

1915- Gym- shoulders
Military press 1x10 2x7 1x5
Side raises 1x10 2x8 1x7
Arnold presses 1x10 3x7
Standing rows 1x8 2x6 1x5
DB shrugs 4x8

**Ikaika** · 12-10-2006, 01:25 AM

if you put my ass in a swimming pool at 6 in the morning you can bet i'd sink like a stone. Looks like you're staying pretty busy...whats your diet like these days?

**schroeder** · 12-10-2006, 01:25 AM

Dec 6

0445 PT Test (basically, doing as many push-ups/sit-ups as you can in 2 mins and a 2 mile run)
PU-92
SU-86
2 mile run- 11:33

**schroeder** · 12-10-2006, 01:29 AM

Dec 7

0500- Run 5.2 miles
1900- Gym- chest
DB bench 1x16 3x7 1x4
Incline DB 1x8 2x7 1x5
DB flies 3x8 1x6
BB decline 1x8 2x5 1x4

**schroeder** · 12-10-2006, 01:30 AM

Dec 8

0500- Water polo- 1 1/2 hours (this is really a smoker...think about treading water for 90 mins!)

**romanaz** · 12-10-2006, 01:30 AM

what were the weights for this if you know?

**Ikaika** · 12-10-2006, 01:31 AM

so how fast is your 2-mile time compared to other guys? Is it pretty standard to break 12 minutes, cuz thats really damn fast...

**schroeder** · 12-10-2006, 01:44 AM

Dec 9

0630- ruck march 2 miles- 100 pounds gear!
0800- gym- arms
Incline Curls- 3x7 1x5
BB preachers- 4x7
21's- 6 reps (4 sets)
Overhead DB extensions- 2x8 2x6
Skullcrushers- 2x7 2x6
Overhead Rope Extensions- 1x10 2x8 1x5

**schroeder** · 12-10-2006, 01:48 AM

Quote:

Originally Posted by Ikaika

if you put my ass in a swimming pool at 6 in the morning you can bet i'd sink like a stone. Looks like you're staying pretty busy...whats your diet like these days?

Diet is typically about 4000 cals/7 meals a day. Usually 3 shakes and 4 whole food meals. I try and get roughly 350g protein as well as 400g of whole-grain carbs

Quote:

Originally Posted by Ikaika

so how fast is your 2-mile time compared to other guys? Is it pretty standard to break 12 minutes, cuz thats really damn fast...

no no no....typical is about 14-15 minutes. i'm just coming from the most intense school the army has to offer so my run time is ridiculously low....its was about 12:30 prior to ranger school

**schroeder** · 12-10-2006, 01:53 AM

Quote:

Originally Posted by romanaz

what were the weights for this if you know?

yea i left those out on purpose (at least for now). they're kinda low because i lost so much weight and couldn't use the gym for about 3 months. the weights are at about 60-70 of what they were. my max bench was about 325 with my deadlift being about 400 (if i can remember correctly)...so i figure 2 or 3 more months before i get anywhere close again

**schroeder** · 12-10-2006, 07:08 PM

Dec 10 Much needed day off.

**romanaz** · 12-10-2006, 08:44 PM

I'm very impressed with all of these... under 12 minute 2miles.. damn I can do a mile in 12!

12-10-2006, 12:55 AM	#1
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Tough Enough? A Ranger/Bodybuilder's Workout Journal Figured I'd show everyone a little journal of my training plan. It's pretty tough trying to balance the life of a soldier and a bodybuilder due to the physical demand required. I just finished US Army Ranger school about a month ago, so I'm starting my weight training program from day-1. The good thing is that I'm at a nice relaxing school until mid-March, so I can really sit back and concentrate on my training for a while. My ultimate goal is to attend Special Forces Assessmen and Selection course in about 12-18 months. My current weight is 192 pounds (at 6-0') which is down from roughly 220. Enjoy! __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:00 AM	#2
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 1 Nov 28th- 0530- Run- 4.2 miles (formation) 1930- Gym-chest DB bench 4x8 Incline DB 4x7 Overhead DB Extensions 2x8, 2x6 DB Flies 4x8 2100- Sit-ups 1x70 1x50 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:01 AM	#3
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 2 Nov 29th- OFF __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:06 AM	#4
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 3 Nov 30 0600- Swim- 500m Pull-ups 8x10 Sit -ups 4x50 The base closed early due to the weather (resulting in a missed workout)...was also closed the 1st...so the gym was out of the question. __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:11 AM	#5
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 5 Dec 2nd 0630- Ruck-march- 9 miles/~40 pounds of gear 1000- Gym- Arms Incline Curls- 4x7 BB preachers- 4x6 21's- 8 reps (3 sets) Overhead DB extensions- 2x8 2x7 Skullcrushers- 2x7 2x6 Overhead Rope Extensions- 1x10 2x7 1x5 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:13 AM	#6
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 6 Dec 3rd- OFF __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:18 AM	#7
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 7 Dec 4 0600-Swim 600m 1915- Gym- Back/Forearms Deadlifts- 2x8 1x4 Upright rows- 4x7 Reverse Pec-Dec- 2x8 2x7 Pull-downs (wide) 4x7 Pull-downs (close) 4x7 Rows- 2x8 2x6 Forearm curls- 4x8 Reverse curls- 1x10 2x7 1x6 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:23 AM	#8
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 8 Dec 5 0500- Dodgeball (lame unit-building activity..but i put it on here) 1 1/2 hours 1915- Gym- shoulders Military press 1x10 2x7 1x5 Side raises 1x10 2x8 1x7 Arnold presses 1x10 3x7 Standing rows 1x8 2x6 1x5 DB shrugs 4x8 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:25 AM	#9
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,671 Recipes: 0 Rep Power: 214	if you put my ass in a swimming pool at 6 in the morning you can bet i'd sink like a stone. Looks like you're staying pretty busy...whats your diet like these days? __________________ No supplement can make up for the lack of a strong work ethic.

12-10-2006, 01:25 AM	#10
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 9 Dec 6 0445 PT Test (basically, doing as many push-ups/sit-ups as you can in 2 mins and a 2 mile run) PU-92 SU-86 2 mile run- 11:33 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:29 AM	#11
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 10 Dec 7 0500- Run 5.2 miles 1900- Gym- chest DB bench 1x16 3x7 1x4 Incline DB 1x8 2x7 1x5 DB flies 3x8 1x6 BB decline 1x8 2x5 1x4 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:30 AM	#12
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 11 Dec 8 0500- Water polo- 1 1/2 hours (this is really a smoker...think about treading water for 90 mins!) __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 01:31 AM	#14
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,671 Recipes: 0 Rep Power: 214	so how fast is your 2-mile time compared to other guys? Is it pretty standard to break 12 minutes, cuz thats really damn fast... __________________ No supplement can make up for the lack of a strong work ethic.

12-10-2006, 01:44 AM	#15
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 12 Dec 9 0630- ruck march 2 miles- 100 pounds gear! 0800- gym- arms Incline Curls- 3x7 1x5 BB preachers- 4x7 21's- 6 reps (4 sets) Overhead DB extensions- 2x8 2x6 Skullcrushers- 2x7 2x6 Overhead Rope Extensions- 1x10 2x8 1x5 __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 07:08 PM	#18
schroeder Der Leutnant Join Date: Apr 2005 Location: tacoma, wa Posts: 884 Recipes: 0 Rep Power: 17	Day 13 Dec 10 Much needed day off. __________________ Live from Baghdad! Ich bin gross und stark!

12-10-2006, 08:44 PM	#19
romanaz FDU Devils Weightlifter Join Date: Jun 2006 Location: NJ Posts: 4,914 Recipes: 1 Rep Power: 127	I'm very impressed with all of these... under 12 minute 2miles.. damn I can do a mile in 12! __________________