Memorial Day

I hope everyone had a fantastic memorial day

Mine was very very busy...

So busy that I forgot to eat

While I ate, but it was not enough to power my body.

After I got off of work I went to the gym

After doing some stretches Duane and I did are mandatory 100s which made me feel horrible. I felt dizzy and sick to my stomach which is weird since I have done m100s before and although i felt tires and was pouring out sweat I did not feel sick. On my way home I realized I was starving and through working and working out I had forgotten to eat a decent anything.

After I was done at the gym by Duane's house I stopped off at the gym by my house to pick up the personal workout plan that the physical trainer created for me. It looks like it could help but the majority of the items that I need to work on are not on the priority days.

Here is what the plan looks like

Day 1

• Warm-up
• 5 - 10 minute - cardio

• Strength (2 - 3 sets)
• 10 reps - leg press
• 10 reps - rear delt/row machine
• 10 reps - overhead press machine
• 10 reps - chest press machine
• 10 reps - tricep extension machine

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) dbell side bend

• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 1 - Push-up/Crunch specialization

• Warm-up
• 10 - 20 minutes - steady cardio

• Strength
• 2 minutes - push-ups
• 2 minutes - Sit-ups
• 2 sets of 10 reps - overhead press
• 3 sets 30 - 60 secs - side plank

Day 2

• Warm-up
• 5 - 10 minutes - cardio

• Strength (2 - 3 sets)
• 10 reps - leg curl
• 10 reps - leg extension
• 10 reps - lat pull down
• 10 reps - rear delt/row machine
• 10 reps - bicep curl

• Abs (3 sets)
• 30 - 60 seconds - front plank
• 20 reps - B2) ab crunch
• Cardio
• 10 - 20 minutes - interval cardio

Extra Day 2 - Pull-up specialization

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength (2 - 3 sets)
• 10 reps - wide grip pull-up
• 10 reps - medium grip pull-up
• 10 reps - chin-up

Day 3 (body weight)

• Warm-up
• 5 - 10 minutes - steady cardio

• Strength
• 10 reps - pull-ups
• 2 minutes - push-ups
• 2 minutes - sit-ups
• 15 reps - lunges
• 30 - 60 seconds - front plank

• Cardio
• 85% 1.5 mile run

I will try this out for a couple of weeks and see how it works out and if I do not feel like I am improving I will have to work on a new routine for my self or find a military style training I can work with.

Have a fantastic and healthy week

Thomas Gould

Personal Training & Re-motivation

I work in food service and I have been at my current job just over two and a half years. For most of the time I have been there I have been trying to move up to a store manager but I realized this week I do not want to work in food service and I do not want the stress that comes with being a manager.

This week has brought to my attention how much going into the military really means for my life.

This goal means I get a second chance, I get to do something with my life that means something to not just me and my family but to the whole country and the whole world. I need to work hard at my life to get the discipline that I have to have to move through life with a purpose.

I still have a hard time pushing myself to do the push-ups and sit-ups that I need to build the endurance to be able to meet my goal of getting into bud/s. I get so tired, distracted, and sore that I just want to sit in my crappy broken desk chair, then I get stiff from sitting in the chair.

Monday will be a start of a new era in my training, swimming every day, running and Mandatory 100s interchangeably everyday. In addition I had a appointment today at planet fitness with a personal trainer and he is helping me work up to where I need to be in august.

PERSONAL TRAINING

I arrived at my appointment at 9:29 (not quite as early as I would have liked)

When I got there I checked in at the front desk and told the lady I had an appointment and she points at this skinny guy in a yellow shirt behind her.

I do not know what I was expecting, I knew from Planet Fitness' reputation that I was not going to get some huge muscly guy in a tank top acting like a drill instructor.

I was not really expecting a skinny soccer coach either though

The first thing he said to me is that we were waiting for one more person.

I went and sat down and thought how is a personal training session personal if there is more then one person. Luckily the other person never showed.

We talked through out the entire workout about my goals and when and how I get sore and ways to resolve some of those problems I am having. We did the 30 minute circuit which is a full body workout and the only part I had a hard time with the shoulder and chess press. At some points I was considering increasing the weight because it seemed to easy to me.

He asked me why I wanted to be a seal and up to this point I had not really given this question any consideration. I answered him the best I could with several different reasons.

• I have always wanted to be in the military.
• I love to scuba dive.
• I want to do more with my life and be awesome.
• I like to travel and adventure.

On Monday I will be able to pick up my personalized workout from the front desk.

NUTRITION

I have been having a hard to sticking to my diet, just like everyone does.

When I am at work and I get hungry or stressed out I have to choose to eat nothing, pizza, or fried chicken wings. The best choice of course is nothing; but when you work in food service and you are constantly inhaling all the fumes from food it is hard to not eat.

I plan on making sure I eat before work everyday and then bringing something to nibble on..

• Carrots
• Celery
• Cucumber Spears

Something...

Once I get all my bills caught up I am going to learn to cook some healthy chicken recipes that I can make in advance and take with me to work and for lunches and other times I do not have time or the energy to cook.

My Dream!

"I have a dream that one day this nation will rise up and live out the true meaning of its creed: "We hold these truths to be self-evident, that all men are created equal."
~Martin Luther King Jr.

Martin Luther King Jr. never got to see his dream become a reality but the things that he did helped to bring about a change in this country that was unheard of up to that point in history.

Everyone has a dream from the little kids running around pretending they are a super hero to that old man in the nursing home. Some dreams are simple and may come true the very next day while others dreams are complex and take training, time, and money before they come to fruition.

I have a dream!

There is two jobs that I have always wanted to do but thought I could not. The first job that I wanted to do that due to the fact that I am required to wear corrective lenses I will never be able to do is fly a fighter jet. The second job that I thought I could not do until very recently was be a Seal.

*Claps fins together excitedly*  Arw! Arw!

What? Not that kind of seal!

A Navy Seal!

I thought that because I was fat I would never be able to be a navy seal, but while I was looking at the different jobs that I could do in the military I got bored and decided to look up the requirements to enter Seal Training or BUD/S as it is known in the navy. This is what I found

By law, only men are eligible to apply for the SEAL program. Upon joining the Navy, you must:

Meet specific eyesight requirements: 20/40 best eye; 20/70 worst eye; correctable to 20/25 with no color blindness

Meet the minimum Armed Services Vocational Aptitude Battery (ASVAB) score:
GS+MC+EI=170
or
VE+MK+MC+CS=220
or
VE+AR=110 MC=50

Be 28 years of age or younger

Pass a physical examination required for divers

Be a U.S. citizen and eligible for security clearance

The chart below highlights the current minimum Navy Physical Screening Test (PST) requirements for Navy Challenge Programs.

Physical Screening Test
SEAL
Swim 500 yards (450 M) – breaststroke or sidestroke
[in minutes] 12:30
Push-ups [in 2 minutes] 50
Sit-ups [in 2 minutes] 50
Pull-ups [in 2 minutes] 10
Run 1.5 miles [in minutes] 10:30

This was taken from the Navy Seals page and then modified to only include the requirements for the Seals

Going through each individual requirement I will explain why I feel that I can make it as a Seal and then discuss the mental aspect of BUD/S.

For the eyesight requirement I am not 100% sure I am will pass this portion as I do not remember what my eyes tested at last time I had them tested but I am hopeful that they do not fail me.

I have not taken the ASVAB since high school but the last time I took it was told by the recruiter that I could do any job I wanted based purely on my score. I have learned a lot since high school and I believe that I can do even better now.

I am 27 now so I have 1 year and 9 months until I do not meet this requirement.

I was born and raised in Arizona and as far as I know I have never done anything that would keep me from getting a security clearance.

The physical testing requirements are the hard part for me...

In my current condition 216 lbs I do not qualify to get into the military at all let alone into BUD/S

I am capable of doing 25 push-up comfortably and I can push myself to do 35 before I collapse on the floor. As a much younger person I could do a good quantity of push-ups I do not remember the exact number but it was more then 50.

While I was attending Metro Tech High School my PE teacher administered a physical test similar to this in which we had to do sit-ups and I rocked that test. We had to do as many sit-ups as possible in a minute and I was able to do more then 100. At the moment I am capable of doing 15 but with constant work on my abs and back I will get back to that point.

Pull-ups are my kryptonite, I hate pull-ups and they hate me but I can do 1 pull up now so I just need to build up the strength to surpass the minimum and I will be fine.

I am a certified scuba diver so obviously I love the water and I love to swim given endurance training and weight loss I will eventually be able to swim 500 yards in LESS THAN 12:30 minutes.

Running, {sigh}
I love to run! At my current weight I can run I have done it for paintball but I am scared of running in long intervals and causing my self to become injured and be unable to go into the military at all...
I am going to keep walking around the apartment complex parking lot until I stop hurting and then I will begin to run around the 2 mile radius that is by my apartment. hopefully it does not get to hot to fast or it is going to be a very miserable summer. My goal is not to run 1.5 miles in 10:30 but to run 2 miles in less than 10 minutes. For timing this I am going to have to find a large park or use a treadmill as the current route I plan on taking has a lot of areas I may have to stop.

My goals are not quite as easy as the ones set fourth by the Navy. I would like to be able to do 200 push-ups in 2 minutes, 100 sit-ups per minute, 20 pull-ups in 2 minutes, swim 500 yards in less than 10 minutes, and run 2 miles in less than 10 minutes.

I am striving to be able to be able to meet all of my goal numbers without a time limit by the beginning of June and then compressing the number into the time from June to August

My best friend has agreed to help me train for the military by pushing me to work hard at the gym. I just hope we can get enough coordinated free time to be able to go at least three times a week. I do not quite know if he knows what he has agreed to but we will see tomorrow 04/06/2014.

The excerpt of the Martin Luther King Jr. speech above was taken from the website
http://www.americanrhetoric.com/speeches/mlkihaveadream.htm on the 5th of April 2014. and is the copyrighted property of American Rhetoric as of 2001