Navyseals training
Escape: the Navy Seals workout details
I am week 4 and started from week 4, workout plan is modified to my level of experience.
Week 4
Footing
monday/tuesday/wednesday/friday
2miles/3/miles/4miles/2miles
7.45minutes to 8minutes maximum pace /mile
Physical training outdoor
monday/wednesday/friday
5x 25 incline pushups 45° using decline bench
5x 30 squats bodyweight (contraction of muscle must be felt: excentric and concentric)
5x 10 pullups (alternating pronated (wednesday) and supinated monday and friday my biceps work better)
after the circuit complete 3/4minutes Rest and repeat.
Swimming pool
4/5 days a week but swim everyday available if possible.
30minutes non stop; crawl
50meters, less 50seconds or one minute maximum
(Swimming pool closed for maintenance from 6 april to 17 April)
Tuesday 7 April
Ate carbs one hour before taking 3caps powerfull and then wait 15minutes before cardio
3miles 24minutes
Feeling good, very good respiration.
Wednesday 8 April
Had good sleep last night.
Carbs one hour before my 3 caps powerfull then wait 15minutes before cardio
4miles 32minutes
Feeling good, very good respiration
I was kind sleepy all day.
Thursday 9 April
Got a nice resting night, woke up with very good libido and slept again
Physical training
circuit x3
decline pushups ~45° x26
Squats 31x
Pullups (pronated) x10
circuit x2
decline pushups ~30° x25
Squats 32x
Pullups x10 (pronatedx1 / supinated x1)
Strongly focused.
Muscles were very well pumped.
Friday 10 April
gone to bed a little bit late and slept 7 hours, i woke up with a weird feeling
Ate my carbs 1 hour before taking my 3 caps Powerfull and then 20 minutes later
Cardio 2,26 miles 16minutes 49sec
Hard to maintain a better pace, breakfast was a little heavy and felt little hypo after 3 caps of powerfull. Legs were burning at the end.
Saturday 11 April
Very good resting night, libido is normal, appetite a little suppressed but i am starved to eat my meals.
Physical Training
circuit x3
decline pushups ~45° x25
Squats ~32x
Pullups (supinated) x10
circuit x2
decline pushups ~30° x25
Squats ~32x
Pullups x10 (supinated x1 / pronatedx1 )
Muscles are pumped (biceps the most), there is 45 minutes my physical training is over.
I drank my Xtend while working out only 8grams
Intensity was like i can keep training hard, agression is up
Week 5
Footing
monday/tuesday/wednesday/friday
2miles/3/miles/4miles/2miles
7.45minutes to 8minutes maximum pace /mile
Physical training outdoor
monday/wednesday/friday
6x 25 incline pushups 45° using decline bench
6x 30 squats bodyweight (contraction of muscle must be felt: excentric and concentric)
5x 10 pullups (alternating pronated (wednesday) and supinated monday and friday my biceps work better)
after the circuit complete 3/4minutes Rest and repeat.
Swimming pool
4/5 days a week but swim everyday available if possible.
30minutes non stop; crawl
50meters, less 50seconds or one minute maximum
(Swimming pool closed for maintenance from 6 april to 17 April)
Monday 13 April
Yesterday i did not used powerfull i m gone to sleep late, i noticed that my appetite has decreased but i m starved when it comes to eat what is in sight.
This morning i took my 3 caps 30minutes before cardio and while i was running is smelt the powerfull? lol okay.. i was prolly digesting it? anyway it was a good run with good focus to my goal.
2 miles / 16minutes
(one serving of Xtend immediately after cardio)
Physical training
circuit x3
decline pushups ~45° x26
Squats ~32x
Pullups (supinated) x10
circuit x3
decline pushups ~30° x26
Squats ~32x
Pullups x10 (supinated x1 / pronatedx1 (2sets) )
Muscles were nicely pumped, agression normal, well focused
(drinking Xtend after and while workout for improved recovery)
Tuesday 14 April
Had a good morningwood, good resting night but recovery is bad, it hurts like hell.
took my 3 caps one hour after breakfast and 45 minutes after i did my cardio
3miles / 23minutes 35
Good cardio session.
Wednesday 15 April
At night i feel hot and i believe
Powerfull helps burning fat.
I had a good restful night in a very confortable bed, i woke up with VERY good libido.
1 hour after breakfast i took my 3 caps powerfull and 1 hours later cardio
4miles / 35minutes 25
I ran more than i had to do by mistake, motivation allow me to accomplish my goal i do not feel any differences with powerfull, maybe after cardio i feel less tired...
Physical training
circuit x3
decline pushups ~45° x26
Squats ~32x
Pullups (pronated) x10
circuit x3
decline pushups ~30° x26
Squats ~32x
Pullups x10 (pronated x1 / supinatedx1 (2sets) )
I feel hotter while i work out even wearing a t-shirt i need to take it off and it was rather cloudy and a little rainy.
Friday 17 April
last night was good, this morning i took my 3 caps and 45 minutes later cardio
2 miles / 15minutes 25
I was feeling good, breathing was improved.
Physical training
circuit x3
decline pushups ~45° x26
Squats ~32x
Pullups (supinated) x10
circuit x3
decline pushups ~30° x26
Squats ~32x
Pullups x10 (supinated x1 / pronatedx1 (2sets) )
One hour before my P.T i used 6 caps of creatine kre alkalyn (total 4500mg), my muscles were a lot pumped! it was a very good workout.
