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Per Mare Per Terram. - May 6 2008 17:31:57
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Fintan
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Hello!
I'm entirely new to this site so I guess I should give you an inkling of who I am and what I intend to achieve. My name is Fintan, I'm 19 years old and I intend to apply for The Royal Marines on 1st September. I've been working towards this end since December 2007 when I weighed 290 pounds and measured 6'1 in height. Understandably, this is simply too heavy for someone who has to cover so much distance on their feet on a daily basis, so I've set about slowly cutting down towards 220 pounds, a goal I intend to achieve by 1st September.
Wikipedia time, as the authors are generally far more eloquent and to-the-point than myself:
"The Royal Marines (RM) are the marines and amphibious infantry of the United Kingdom and, along with the Royal Navy and Royal Fleet Auxiliary, form the Naval Service. They are also the United Kingdom's specialists in mountain and Arctic warfare. A core component of the country's Rapid Deployment Force, the Corps' 3 Commando Brigade is capable of operating independently and is highly trained as a commando force. It can deploy quickly and fight in any terrain in the world."
To enter training as a Royal Marine, they aren't looking for an "end-product" as such, but very fit, determined individuals who are capable of withstanding and completing the arduous 8 months of basic training. I believe I can be this person. Cardio-vascular fitness and muscular endurance are absolutely key.
Current stats:
Height = 6'1
Weight = 250 pounds
My training is going to focus around a series of "levels". It's quite simply, a slightly different way of looking at a basic progressive program. The levels range from 1-10 and dictate the intensity and quantity of the exercises/drills to be completed dependant on the level being used. To move up to a new "level", a series of test must be completed to ensure that I'm ready for the progression. Tests can be taken at any time, but it must be noted and collectively the tests cannot take longer than 2 days to complete, failure of a test means a compulsory further week of the current level before another test can be taken. I'll post up the requirements of each "level" and the appropriate tests that must be completed at the end of each to progress as I reach them. I'm starting at level 1 which has been constructed to match my current level of fitness.
Level 1:
Core Strength--- 1 minute rest between sets
4 sets of 2 Pull-up
4 sets of 2 Chin-ups
4 sets of 20 Press-ups
4 sets of 25 Sit-ups
Resistance Training--- 3 minute rests between sets
4 sets of Bench Press - 15 reps at 80kg
4 sets of Overhead Press (strict) - 15 reps at 40kg
4 sets of Deadlift - 15 reps at 100kg
4 sets of Cleans - 15 reps at 50kg
4 sets of Squats - 15 reps at 80kg
Circuit Training--1:30 rest between sets
6 exercises randomly selected from table 1 (See below, perform in any order)
10 reps per exercise
4 sets
50 skips (with rope) after each set
To determine which exercises are to be performed in a circuit, 6-sided dice are rolled. The results of the dice are added together and compared to the table. The appropriate exercise is chosen and added to that work-outs roster. For Table 1, 3 dice are rolled. This keeps the selection entirely random for each work-out and drastically reduces the chances of the same work-out being repeated. Exercises cannot be chosen more than once per work-out unless otherwise stated, so should two identical exercises be chosen, simply re-roll.
Table 1
3. Hanging Leg-Raises
4. Mountain Climbers
5. Twisting Sit-ups
6. Squat-Thrusts
7. Burpees
8. Lunges
9. Bench-Jumps (From side to side over the bench)
10. Ab-Plank* - 30 seconds per 10 reps
11. Clapping Press-ups
12. Press-ups
13. Sit-ups
14. Box-Jump ( 30 inches)
15. Step-ups ( 30 inches)
16. Squats ( Bodyweight only)
17. Star-jumps
18. Bench-Dips
To progress to level 2, the following requirements must be met:
Bleep Test (20 metre shuttles) - level 9
Sit-ups - 60 in two minutes
Press-ups - 45 in two minutes
Pull-ups - 4 in two minutes
3 mile run - 24 minutes
Edit: Completely forgot to mention. Intended weight-loss is 2-3lbs a week which should put me at 220lbs in good time to up my calories and concentrate on fitness before I apply. I'll make a seperate post that I can re-edit to update my weight loss as the weeks go by.
I'm starting this as of the 5th of May, so I'll post up yesterday as well as todays work-outs and then continue on a daily basis from there. Hope it's not too confusing, it's certainly a simple concept to me but then, I designed it.  Thank-you for reading (I'm impressed if you've bothered to get this far) and hopefully I'll see some of you in my journal in the future!
Fintan.
< Message edited by Fintan -- May 6 2008 17:54:25 >
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RE: Per Mare Per Terram. - May 6 2008 17:38:27
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Monday 5th May
Monday - SS Cardio ( 2 mile walk, 2 mile run at 8:00 pace)
Core Strength level 1
Circuit training level 1
10x Bench Hops
10x Squat-Thrusts
10x Press-ups
10x Squats
10x Mountain-Climbers
10x Ab-Plank* - 30 seconds
40 lengths swimming - recovery
Notes: The circuit training is phenomenally hard work, even at such a low level, but I imagine my body will adapt a little to it within a couple of weeks. Steady-state cardio seems fine, intend to keep it at 4 miles total with a 50/50 split between running and walking for the next two weeks.
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RE: Per Mare Per Terram. - May 7 2008 12:34:42
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firest0rm
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From: Stockport, Manchester
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Wow! Intense or what! Very interesting read. Good luck with getting into the royal Marines.
p.s What book did you get?
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The way of the firest0rm...
My son has now been born :)
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RE: Per Mare Per Terram. - May 7 2008 21:17:55
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Fintan
Posts: 138
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quote:
ORIGINAL: firest0rm
Wow! Intense or what! Very interesting read. Good luck with getting into the royal Marines.
p.s What book did you get?
Cheers pal, having just returned from an enormous meal containing lots of chips and even more beef I'm a little sceptical about the intended weight loss, but I'll simply keep it stricter from here on in, if I don't eat carbohydrates after 6pm I find it pretty hard not to lose weight with my output. I was reading The Kite Runner, which is a fantastic book, but to be honest I'm more excited about the Andy McNab Immediate Action I ordered from Waterstones yesterday as well. Having read Bravo Two Zero, I'm seriously looking forward to reading about his earlier life as a boy solider!
Early night time for me, a hard days work ahead of me tomorrow.
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RE: Per Mare Per Terram. - May 7 2008 21:59:39
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firest0rm
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Joined: May 18 2005
From: Stockport, Manchester
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Ahh you're into your military literature then are you? I read a good book called The Terminators a few years ago, about battles of the worlds special forces. It covered SAS, Spetznaz, French Foreign Legion etc, loved the SAS tales.
I've just about finished a book by Arthur C Clarke, loved it. Called the Time Odyssey. Time and space get ripped apart and different areas of history are all slapped together, the end result is a massive battle between Genghis Khan and Alexander the Great at Babylon! Fantastic stuff lol. This is of course in between my Renaissance literature reading for my upcoming exam. Yayyyyy Shakespeareeeeee 
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The way of the firest0rm...
My son has now been born :)
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RE: Per Mare Per Terram. - May 8 2008 9:14:03
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Fintan
Posts: 138
Joined: Apr. 18 2008
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quote:
ORIGINAL: firest0rm
Ahh you're into your military literature then are you? I read a good book called The Terminators a few years ago, about battles of the worlds special forces. It covered SAS, Spetznaz, French Foreign Legion etc, loved the SAS tales.
I've just about finished a book by Arthur C Clarke, loved it. Called the Time Odyssey. Time and space get ripped apart and different areas of history are all slapped together, the end result is a massive battle between Genghis Khan and Alexander the Great at Babylon! Fantastic stuff lol. This is of course in between my Renaissance literature reading for my upcoming exam. Yayyyyy Shakespeareeeeee
The Terminator sounds interesting, can you remember who wrote it? May have to snag myself a copy! Ah I don't blame you, Shakespeare made me want to stab my eyes out everytime I had to read it in English, it always baffles me why people can't let it fade into the past to join the only people in history who had a chance of understanding it. It's not like there aren't modern-day classics suitable for study after all, with the added bonus of not having to translate it first.
On a training note, just got up and had breakfast but feeling incredibly weird. Possibly because the last week or so has been entirely eat-what-you-want, but I feel like I have about 6 pounds of general stuff in my intestines that refuses to come out, very weird feeling. The diet is going back to being strict today, with all the vegetables and decent fibre I normally eat I can only hope that it will all be flushed out in the next couple of days.  Will post later this evening to detail work-out.
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RE: Per Mare Per Terram. - May 8 2008 9:26:43
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firest0rm
Posts: 3975
Joined: May 18 2005
From: Stockport, Manchester
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I've got it on my shelf, the author is Nicholas Davies. I don't mind Shakespeare really, but we've been given only a few texts to choose from, only 1 of which I enjoy. It was either Shakespeare or bleeding Ben Johnson!!! He's a total ballache to read lol.
Speaking of studying modern texts, I'm taking Gender and the Gothic in Cinema next year, and I'll be studying films like Blade, Near Dark, and some lesbian vampire films!!! Great success!
Training wise, I've got back today. Had my first Anabolic Pump tablet before, with some carbs, and I'm feeling a little woozy lol.
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The way of the firest0rm...
My son has now been born :)
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RE: Per Mare Per Terram. - May 8 2008 12:44:39
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Cheers, I'll definitely look into getting myself a copy! What's an Anabolic Pump tablet by the way? Oral steroids?
Training going well so far, though I'm going to have to make quite an important change in my sleeping patterns. Just finished my two mile run and ****-me-sideways it wasn't fun in this heat. A combination of recently being ill and simply not being able to hydrate myself fast enough made my lungs feel like they were about to give up on me in the last half-mile, only sheer bloody mindedness and a complete and utter lack of self-respect for my aesthetic appearance got me to the end, albeit wheezing and collapsing in the grass near an obviously disgusted picnic party, groaning and occasionally coughing up flegm and wiping the river of sweat away from my eyes. Needless to say, I think earlier nights and 5-6am rises are in order for my runs, as until I get used to this heat it's going to be too much of a hindrance, especially as my daily mileage increases.
< Message edited by Fintan -- May 8 2008 17:59:22 >
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RE: Per Mare Per Terram. - May 8 2008 15:16:15
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firest0rm
Posts: 3975
Joined: May 18 2005
From: Stockport, Manchester
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Oh no it's not steroids mate, it's a fairly natural product.
Your training makes me feel ill just reading about it lol. Rest well!
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www.extremesupplements.co.uk
The way of the firest0rm...
My son has now been born :)
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RE: Per Mare Per Terram. - May 9 2008 18:14:16
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Friday 9th May
Right, we have a problem. Through some level of wilful arrogance, naiveity and general twattishness, I feel lethargic, bloated and have gained about two pounds over the last week. Now, I could blame this on many things, the sun, my Dad coming home after 3 months and celebrating with a cheat-meal, but at the end of the day it was more likely to be linked with the 4kg of red meat I consumed at ridiculously inappropriate times. Needless to say, there will be consequences.
Today will be a rest day from training (lol, consequences) and for a good reason. Tomorrow, Sunday, Monday and Tuesday will all be training days, all containing a 2 mile run, core strength 1, a circuit and 40 lengths in the pool. In addition, Tuesday will also contain hill sprints. Come Wednesday, my body will beg me for mercy and it shall temporarily have it, it will be active recovery with just one long 10 mile walk at 4mph. Training will then continue as it normally would, with the exception that 5 days a week I will be running, circuiting and swimming as a bare minimum, hill sprints and weights will be added during the week as appropriate.
Diet-wise, red meat is off the menu. I'm going to return to a low-carb, high protein, reasonable fat level of dieting that served me so well into getting to this stage of weight loss. I don't know why I slipped off the wagon so easily but I can promise you one thing: It's not going to happen again.
How embarassing. 
Edit: Small typo, courtesy of my furious-at-myself typing.
< Message edited by Fintan -- May 10 2008 17:48:12 >
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RE: Per Mare Per Terram. - May 9 2008 19:35:21
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firest0rm
Posts: 3975
Joined: May 18 2005
From: Stockport, Manchester
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We all slip mate, but it's good you've realised it and haven't lost faith. A few quick adjustments and you're back in the fray! Good luck for your uber scary training days next week lol.
p.s. Just started reading Bill Bryson's Shakespeare. Was recommended by one of my uni teachers, and it's actually very interesting. It's not written in iambic pentameter so you wont cut your eyes out trying to read it lol.
_____________________________
www.extremesupplements.co.uk
The way of the firest0rm...
My son has now been born :)
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RE: Per Mare Per Terram. - May 10 2008 19:57:43
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joelondon
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hello there mate, i did RMR last year at uni couldnt progress onto phase 2 (week 17) because of uni commitments. The one bit of advice i would give to you is run, run, RUN. Half of the commando tests are endurance based. Worry about the 3 disciplines of pullups, situps and pressups and you will be laughing. i did training for about 3/4 months prior to my PRMC and maxed out on most tests. If you dedicate your time you will be fine...GOOD LUCK!!!!!!!!
The circuit training you are doing looks excellent keep that up. Incorperate swimming also, particularly if you are a poor swimmer as many underestimate the swim test. The 'Best' exercise you can possibly do is the burpee with a jump. One circuit session could be 100 burpees as quick as possible, that will work you...trust me!
< Message edited by joelondon -- May 10 2008 20:00:42 >
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RE: Per Mare Per Terram. - May 11 2008 18:40:14
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Fintan
Posts: 138
Joined: Apr. 18 2008
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Thanks Pal! Yeah, I'm looking to increase my mileage steadily until I'm knocking 6 mile runs out without too much trouble, the body-weight disciplines are just to make sure there are no problems in that area and also to keep my overall core strength up! I'm a strong swimmer fortunately, I used to swim 5 days a week which is something I'd love to get back into, the conditioning aspect is fantastic apart from anything else. I'll definitely give the burpee test a go, sounds painful, I usually start to slack on form after around 25! Thanks for all the help man, really appreciate it. 
Sunday 11th May
SS Cardio ( 8 mile walk)
I know that it was meant to be a normal training day but after getting in at 6:00am this morning I didn't really feel up to an intensive training session, so I compensated by reducing my normal intake of food and going for a long "Wake the hell up" walk instead. Possibly not a bad thing, as the DOMS in my legs are absolutely outrageous at the moment, here's hoping that they're all fixed by tomorrow morning!
Time for a nap, I'm absolutely knackered.
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RE: Per Mare Per Terram. - May 11 2008 19:36:34
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joelondon
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"THE MIND WILL GIVE UP LONG BEFORE THE BODY DOES" - DIG DEEP! - dont think i will go for my green lid after uni, considering police force instead. But everytime you go for a run and do a session, imagine that green meanie infront of you mate
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