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Search: Posts Made By: Keith Serpa
Forum: Equipment 03-05-2008, 08:26 AM
Replies: 15
Views: 4,233
Posted By Keith Serpa
Forum: Equipment 03-05-2008, 08:14 AM
Replies: 15
Views: 4,233
Posted By Keith Serpa
Re: good hyperextension rack?

GHD? Sorry, I'm an FNG. Please explain.
Forum: Equipment 03-04-2008, 03:06 PM
Replies: 15
Views: 4,233
Posted By Keith Serpa
Re: good hyperextension rack?

Yes, that was it. I couldn't come up with Roman Chair for some reason.:thanx:
Forum: Equipment 03-03-2008, 11:31 AM
Replies: 15
Views: 4,233
Posted By Keith Serpa
good hyperextension rack?

Looking for an inexpensive hyper rack that I could also use for dips. Any ideas?
Forum: Fitness 01-18-2008, 11:56 AM
Replies: 56
Views: 25,169
Posted By Keith Serpa
Re: In peperation for RIP (Ranger Indoc Program)

Sounds like these former Rangers have you on the right track. :cool: I saw these and thought of you.

http://www.military.com/military-fitness/workouts/prepare-yourself-for-boot-camp?...
Forum: Nutrition 01-17-2008, 11:34 AM
Replies: 25
Views: 6,072
Posted By Keith Serpa
Re: Weight Problem

I'm in a similar boat. Worked for years at body building to get big and now at 38 years old, I'm regretting it. I'm 5'7" and got as high as 240 pounds (not naturally:( ). I'm currently 210. Running...
Forum: Nutrition 01-17-2008, 11:28 AM
Replies: 5
Views: 1,909
Posted By Keith Serpa
Suppliments?

I've just got going with Cross Fit work outs and some additional cardio to lose body fat. I had good luck previously with just the Zone diet and their custom taylored suppliment packets, though they...
Forum: Fitness 01-11-2008, 04:19 PM
Replies: 56
Views: 25,169
Posted By Keith Serpa
Re: In peperation for RIP (Ranger Indoc Program)

I've never been around the Army, but I don't recall a single minute of rest in in Boot Camp in the Marines. If you think you're gonna be bored with basic training in the Army maybe you should...
Forum: Workout of the Day 01-10-2008, 10:19 AM
Replies: 28
Views: 5,941
Posted By Keith Serpa
Re: Cindy?

Thanks. I'm trying to stick to some of the WOD stuff, with some carido mixed in here and there. I'm in the process of moving a big universal gym out of the garage. Once it's gone, I'll get a bar and...
Forum: Fitness 01-10-2008, 10:14 AM
Replies: 56
Views: 25,169
Posted By Keith Serpa
Re: In peperation for RIP (Ranger Indoc Program)

I was pretty fit when I went in, but didn't run nearly enough. I'd say if you can kill the 3 miles in 18 minutes you'll be fine. 20/80 on the other stuff was easy for me. I always felt that "kipping"...
Forum: Fitness 01-10-2008, 10:07 AM
Replies: 56
Views: 25,169
Posted By Keith Serpa
Re: In peperation for RIP (Ranger Indoc Program)

I think the Rangers have a little higher expectations overall. Pull ups should be manadatory for regular troops too IMO. Mostly due to the upper body strength required during the "O" course,...
Forum: Workout of the Day 01-10-2008, 09:53 AM
Replies: 28
Views: 5,941
Posted By Keith Serpa
Re: Cindy?

Yes, the clock was running the whole time. I just have a big clock in the garage with a second hand. My longest rest was about a minute, while I paused before jumping back on the pull up bar. So was...
Forum: Workout of the Day 01-10-2008, 08:48 AM
Replies: 28
Views: 5,941
Posted By Keith Serpa
Re: Cindy?

I tried it with no rest periods. :yikes: I ended up taking a short breather between squats (last) and pull ups (first) (up to a minute towards the end). I got eight rounds in, but had to start some...
Forum: Fitness 01-10-2008, 07:43 AM
Replies: 56
Views: 25,169
Posted By Keith Serpa
Re: In peperation for RIP (Ranger Indoc Program)

While we were in the Marines, a buddy of mine ended up going to Ranger school. He said they used pull ups like we did, unlike the regular Army units I've seen.
Forum: Workout of the Day 01-10-2008, 07:38 AM
Replies: 28
Views: 5,941
Posted By Keith Serpa
Cindy?

How much rest time between each interval?
Forum: Starting 01-03-2008, 10:09 AM
Replies: 16
Views: 4,039
Posted By Keith Serpa
Re: Feel sad about strength :(

As a former body builder and power lifter, I was very impressed by the stuff on this site. A few years ago, I was close to double body weight on the bench press (375+ lbs @ 200lbs BW). The stuff I've...
Forum: Starting 01-03-2008, 09:48 AM
Replies: 1
Views: 1,789
Posted By Keith Serpa
How long?

I was just turned on to this site by a friend. I see these really cool work outs, but how long are you folks going at this? I did air squats and jumping pull ups the other day, but wasn't sure how...
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