Shit!!! You might be required to have my back someday!? If we aren't the occupying force :/ Either way, here you go, brother. You Are Doing pretty well. Keep up the hard work!!! All you really need is whey mixed w/casein protein shakes mixed togethor. Especially before & after your workouts...

This is PT, Designed for us infidels to STAY ALIVE! Try this, American bad ass boot camp 101. You're welcome. I took it upon myself to help you glean some knowledge. I don't want you to hurt yourself, so Only do what you can. Until you do all of this, that is. You can be whatever you want to be in life; just keep working hard, brother!

Wake up @ 0400 am Everyday!

PT: Every Other Day

Pullups, 100 reps (10 sets of 10 reps)
Pushups, 300 reps (15 sets of 20 reps)
Situps, 500 reps (10 sets of 50 reps)

2 times per week, 2,000 meters swim

1 day per week, swim wearing your clothes and boots for 100 meters

Always, before your run/sprint mornings; Do 24 ea of body weight squats, lunges, jump lunges, alternating legs. Jump squats, then hold a reg plank for 1 min, 1st, then Rest for up to 5 min before your Sprint, &/OR run.

4 times per week: Sprint as long as you can, as fast as you can, until you can't sprint any longer. Immediately stop, drop to the ground & do as many mountain climbers as you can in 45 seconds. Jump up to your feet, continue sprinting, at the next stop, do as many slow motion wide pushups as you can in 45 seconds (holding in the hardest position for 5 seconds), alternating w/ slow mo, & ballistic forms of pushups (reg, military, wide, etc, etc, etc) @ each stop from sprinting. For at least 10 minutes

Afterwards, Immediately go to some sort of Combat Conditioning & Self Defense/Martial art class.

Five times per week: Run 3-5 miles as fast as you can. Absolutely no longer than 35 min for 5 mile run. If it takes you longer, Immediately drop & Do 50 pushups as fast as you can. Spring to your feet & stand at attention. No Movement, eyes front for at least 2 minutes, if you wipe away sweat, a mosquito, fly, ANTYTHING. Drop & do 25 pushups.

Do 1 set of pushups, chinups, & dips to failure; then run: 100 pullups in as few sets as possible Run 1/4 mile in 90 seconds in between sets of pullups

200 pushups in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of push-ups

300 situps in as few sets as possible, Run 1/4 mile in 90 seconds in between sets of situps. Always try to beat your prev times...

Hold a pushup position plank (keeping your abs tight) for 5 min

Same days as Sprints (4 times per week): Do 1 body weight squat & 10 military pushups, rest for 30 seconds, & then do 2 squats & 9 standard pushups. Work your way up to 10 squats & down to 1 push up (alternating styles at each switch)

Add in balance training We've been doing this a lot lately! Place your knees / shins on a Balance ball, etc, etc, etc. Then use all the regular dumbbell exercises that you normally do while standing. Also use the ball as a bench and do your bench press/flies on it as well with dumbbells & barbell.

Saturday & Sunday: Pyramids

Go Up the Pyramid:

Step 1: 1 pullups/2 pushups/3 situps (Mix in Dips same as pushups)
Step 2: 2 pullups/4 pushups/6 situps
Step 3: 3 pullups/6 pushups/9 situps (Your 1st few sets are a warmup)
Step 4: 4 pullups/8 pushups/12 situps
Step 5: 5 pullups/10 pushups/15 situps
Step 6: 6 pullups/12 pushups/18 situps

Now go down the pyramid:

Step 5: 5 pullups/10 pushups/15 situps
Step 4: 4 pullups/8 pushups/12 situps
Step 3: 3 pullups/6 pushups/9 situps (Finish cool down)
Step 2: 2 pullups/4 pushups/6 situps
Step 1: 1 pullups/2 pushups/3 situps

Always add Dips: I do the same # of dips as pushups.

20 mile hike w/70lb pack (Cross country) Maximum of 5 hours

When you're done w/hike, Run 100 yd

Hit the rack

Now, that's better than a keebler elf waterboarding 2 smurfs! ;'(

hey im gonna break a few things down for you homeboy! 1. your time here is going to be a difficult one. why? well step back a minute and think how you approached this whole situation.... not cool my friend! this site has some rules and for the most part, the people here follow them. your whole approach was very immature. then two well respected members tried talking to you about reading the rules and what do you do. you disrespect them and resorted to insults... come on you should know better. both those guys you dissed are well liked and respected.. if it wasn't for the fact they think your a clown youd be gone.
2. this is the part your not gonna wanna hear but im gonna say it anyways... there gonna say your a lil to young. your at a perfect age to reach any gains you set out to achieve. whether its tweaking your diet, workout routine etc etc... you don't need gear hommie! and another thing, im assuming this would (hypothetically) be your first cycle.... and just a oral cycle....tisk tisk... read up brother... that alone your gonna get flammed..... best advice i could give you.... slow your roll.. read up read the rules. read about cycles. theres tons of knowledge here k oh and id apologize to KMC and SGT. both good guys well liked and respected.... those points by there names theres a reason... something youd know if you read up bro. ( maybe yours wouldnt be -7) anyways take it for whats its worth... you keep it up this place is gonna be lonely for you hommie, no matter what race you are.. feel me! good luck and remember Irish loves you =)