NO GYM IN REMOTE ALASKA - HELP ME MAKE GAINS BROS

Sup brahs I need your help with effective exercises / workouts in remote Alaska. Pic Related is all I have to make gains. Some pull up rings, a 55lb drag bag, and a 50lb rucksack.

I’m here for another month and I want to make sure I’m not forgetting any good movements in my routine.

My goal is 100 push ups in 2 minutes, 100 sit ups in 2 minutes, a 14 minute 2 mile run, and a 40 minute 5 mile run.

Diet is fish every day, with fruits and veggies, rice on days I have heavy cardio. Eating about 2700 calories a day, tryna lose weight while maintaining strength and getting faster.

I workout 6 days a week, twice a day. Here’s my current routine I’ve been doing thus far:

Monday:

8 x 400m @ 1:30 pace or less with 4 minutes rest between each lap

UPPER:
3 x 100 push ups
3 x 80 Sit Ups
3 x 15 Pull ups
3 x Superset
30 face pulls
10 OHP
10 weighted dip (drag bag on legs)
10 Curls with drag bag
7 single arm press with drag bag

Tuesday:

Bike for 1 hour

LOWER: 3 x Superset 15 lunges per leg with front carried drag bag
10 calf raises with toes pointing inside, middle, outside, for a total of 30 calf raises with ruck and drag bag
10 hip thrusts with drag bag
15 single leg hip thrust with drag bag
25 seated calf raise 3 x 8 Single Straight Leg Deadlift with Drag Bag

Wednesday

5 Mile Run @ 9:00-10:00 pace

Upper

Thursday Morning 1 Hour Bike Afternoon Lower

Friday Morning 3 Mile Run @ 8:00 pace Afternoon Upper

Saturday Morning 8 Mile Ruck March @ 13:00 Pace or Less Afternoon Lower

Sunday Yoga and Rest

I know this seems like a lot, but I am not doing anything other than working out and eating so I have a lot of time to rest and recoup, get good sleep, and focus on physicality. My Wednesdays I’m increasing the mile by 1 every week. Every Saturday my ruck increases by 2 miles.

Any endurance athletes input would be valued.

  1. 1 month ago
    Anonymous

    Is bread good for you?

    • 1 month ago
      Anonymous

      No, bread is the most horrible thing you can put into your body

      • 1 month ago
        Anonymous

        >retard detected
        Carbs are literally fuel, anyone who says they are bad doesn't work out enough

        • 1 month ago
          Anonymous

          Shut up garden gnome

      • 1 month ago
        Anonymous

        >retard detected
        Carbs are literally fuel, anyone who says they are bad doesn't work out enough

        Refined carbs are not the same as other sources for carbs. Things like bread are loaded with enriched flour which has all the nutrition processed the fuck out of it, while having additives, preservatives and a ton of sugar added into it. Obviously I'm not talking about your specialty breads which focus on whole grains etc.

        Carbs are essential, sure, but bread isn't the best source. Oats, sweet potatoes and fruits like berries or oranges are far better.

        • 1 month ago
          Anonymous

          You're an idiot and essentially everything you said was wrong.

        • 1 month ago
          Anonymous

          You're an idiot and essentially everything you said was wrong.

          You don't need to eat more than 30-50 grams of carbs per meal
          Carbs are immediate energy and if you have lots of insulin activation after eating sugar then something is wrong because you're eating an excess that's turning into adipose fat

    • 1 month ago
      Anonymous

      FUCK BREAD, ONLY PROTEIN

  2. 1 month ago
    Anonymous

    You look like a stupid Zoomie.

    • 1 month ago
      Anonymous

      >ayo help me make a routine bruh fr fr no cap

      • 1 month ago
        Anonymous

        More like
        >harro herp me make loutine bluh fl fl

  3. 1 month ago
    Anonymous

    Please tell more about living in remote Alaska because that is what I often fantasize. I know it's probably inconvenient in many aspects because of the climate, but muh cold weather supremacy you know what they say.

    • 1 month ago
      Anonymous

      We're talking about bread, go away

    • 1 month ago
      Anonymous

      look into salmon fishing in Bristol Bay.

      Only way to realistically live in the area. Most people don't live here year round, just during fishing season. It's mostly natives and people who have been here for decades who brave the winter.

      You look like a stupid Zoomie.

      You look like you can suck my cock.

      >retard detected
      Carbs are literally fuel, anyone who says they are bad doesn't work out enough

      I agree. If you are serious about endurance and cardiovascular activities carbs are needed.

      I only go on keto for cuts with aesthetics in mind, and performance everywhere takes a hit.

      I prefer rice(lol) but bread is good, I just didn't pack any.

  4. 1 month ago
    Anonymous

    Check Ross Enamait's stuff. Specially Never Gymless and Infinite Intensity. Really underrated stuff specially for the home gym owner or people with few equipment like (you) and me. If you can buy some sand from a warehouse and make some more weights with bags and silver tape for your backpack, even better. Use any kind of strength or hypertrophy routine just switching the equipment required and exercises.

    • 1 month ago
      Anonymous

      Yep I got 50 in my ruck, 55 in that bag, I put the bag on top for my calf raises.

      >3x100 push ups
      >3x15 pull ups
      What the fuck OP build your pulling strength

      I'm gonna introduce weighted pull ups

  5. 1 month ago
    Anonymous

    >3x100 push ups
    >3x15 pull ups
    What the fuck OP build your pulling strength

  6. 1 month ago
    Anonymous

    tf you doing up there? vacation?

    • 1 month ago
      Anonymous

      Looks like this dude wants to be or either is a PJ

    • 1 month ago
      Anonymous

      I'm a remote village's seasonal EMT.
      I provide health care in a far away location, and can escalate any sever trauma to be heli'd out.

      Looks like this dude wants to be or either is a PJ

      Nah, SF wannabe. 18D so mildly close to PJ.

      Do handstand push-ups with your feet against the wall for you shoulders. Do pike push-ups and decline push-ups for your upper chest. Do more core exercises like bird dogs, dead bugs, breakdancers, etc. do single leg heel elevated squats holding the bag supersetted with single leg deadlifts holding the bag

      can you link a vid of that last movement?

      >ayo help me make a routine bruh fr fr no cap

      I'm older than I look lmao.
      No surprise there is some jealous cope at because I don't look like a bag of shit.

      • 1 month ago
        Anonymous

        >Nah, SF wannabe. 18D so mildly close to PJ.
        Are you already enlisted or is this routine getting ready for selection?

        • 1 month ago
          Anonymous

          I did 3 years active, and I'm in the guard so I'm preparing for SFAS later this fall and I'll (hopefully) be in group in the guard.

          Chink spy

          0:<

          just lift rocks

          that's what my dragbag is full of

          Just look up a d3 college xc program and do that in addition to your other training.

          I did that for a different selection and it worked fine. Ruck times correlate very well with your run time if you aren't a stick, so don't bother rucking other than as a diagnostic tool. SFAS is very easy physically, you should worry more about building your resume and land nav.

          Thanks bro. Yeah running is definitely my thing I have to work on the most, my pushups, and situps, I max easy. My bottle neck is always the run.

          You're in a shithole outside of Bethel / Dillingham lol

          I wouldn't say it's a shithole.
          I'd call Dillingham a shit hole because it's the middle of nowhere and it isn't even serene and "nature untouched". A bunch of nasty connexs, various sea trash, the restaurants sucked ass, and were overpriced. It was depressing to be there.

          Here - I see nature untouched for hundreds of miles around me.

  7. 1 month ago
    Anonymous

    Do handstand push-ups with your feet against the wall for you shoulders. Do pike push-ups and decline push-ups for your upper chest. Do more core exercises like bird dogs, dead bugs, breakdancers, etc. do single leg heel elevated squats holding the bag supersetted with single leg deadlifts holding the bag

  8. 1 month ago
    Anonymous

    have a nice day zogbot

    • 1 month ago
      Anonymous

      >has IST career and is more likely to make it than you
      cry more. You're just a contrarian.
      Also 4chan is that way

      • 1 month ago
        Anonymous

        >mentioning 4chan obsessively
        whoa boys looks like we got another

  9. 1 month ago
    Anonymous

    I envy OP. Interesting job in a cool location. Can enjoy the great outdoors. He looks fit too. Nice.

    • 1 month ago
      Anonymous

      Thank you lad it's a dream and I am fortunate enough to be living it.

      Check out ironwolf on youtube, he does muscular endurance workouts t
      which are bodyweight only that will help you reach those goals and are just very good for generally active jobs like the military.

      Thank you.

      >fish every day

      All that natural creatine alone will sustain whatever you've built, without the bloating/shits that come along with synthetic powders. You can do bodyweight calisthenics with those rings and carve off an awful lot of chub.

      Honestly it's great eating a giga natty diet. I feel great, I always eat clean but having stuff right from the source is amazing.

      Your run time is going to be the biggest factor in getting selected, even at less physical gentlemans courses like sfas. Although SF has a rep for being fat and slow compared to other sof guys if you can't manage below a 34 yiu probably just aren't getting selected.

      Yeah, that's the biggest thing I need help with. I've heard lots of various running advice:
      >you need HIIT!
      >do sprints!
      >do 80% easy runs, 20% hard
      etc.
      Honestly just trying to learn a lot about running. Three years in and I have yet to master running.

      I wanna break into your reservation and rape your injun ass raw.

      I wish I was injun, I'd be getting gibmedats.

      Get yourself a thick stick, cement mix, and a container

      And then look up gada workouts
      https://www.indianclubs.com.au/gada-mace/gada-mace-tutorials/gada-mace-six-essential-exercises/
      Good luck man, good call on those rings, I love them.

      This looks dope, thanks.

      • 1 month ago
        Anonymous

        Just look up a d3 college xc program and do that in addition to your other training.

        I did that for a different selection and it worked fine. Ruck times correlate very well with your run time if you aren't a stick, so don't bother rucking other than as a diagnostic tool. SFAS is very easy physically, you should worry more about building your resume and land nav.

  10. 1 month ago
    Anonymous

    Check out ironwolf on youtube, he does muscular endurance workouts t
    which are bodyweight only that will help you reach those goals and are just very good for generally active jobs like the military.

  11. 1 month ago
    Anonymous

    >fish every day

    All that natural creatine alone will sustain whatever you've built, without the bloating/shits that come along with synthetic powders. You can do bodyweight calisthenics with those rings and carve off an awful lot of chub.

  12. 1 month ago
    Anonymous

    Your run time is going to be the biggest factor in getting selected, even at less physical gentlemans courses like sfas. Although SF has a rep for being fat and slow compared to other sof guys if you can't manage below a 34 yiu probably just aren't getting selected.

  13. 1 month ago
    Anonymous

    Dios mio..... what race is this???

  14. 1 month ago
    Anonymous

    I wanna break into your reservation and rape your injun ass raw.

  15. 1 month ago
    Anonymous

    NAVY SEAL BURPEES till failure

  16. 1 month ago
    Anonymous

    Unironically this https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

    Or just steal some of their exercises.

  17. 1 month ago
    Anonymous

    Get yourself a thick stick, cement mix, and a container

    And then look up gada workouts
    https://www.indianclubs.com.au/gada-mace/gada-mace-tutorials/gada-mace-six-essential-exercises/
    Good luck man, good call on those rings, I love them.

  18. 1 month ago
    Anonymous

    I'd start by rerolling for another race, yours has pretty shitty stats
    Go for one of the European ones for a much better and more balanced build

    • 1 month ago
      Anonymous

      Please, op looks great and your hatred is just suppressed homolust.

  19. 1 month ago
    Anonymous

    KYS, zogbot

  20. 1 month ago
    Anonymous

    You’ll never be a door kicker, you LARPing gay

  21. 1 month ago
    Anonymous

    look at all that space
    get yourself a squat rack bro

    • 1 month ago
      Anonymous

      >remote Alaska
      >just get a squat rack
      Lmao I live near Fairbanks and even there it can be difficult to get home gym equipment that isn't shit quality. Unless OP, who is in BFE Alaska has the shit to make his own, I don't think it's happening.

      • 1 month ago
        Anonymous

        Lol exactly this.
        To air transport things here is $2.5 a POUND.
        To get things here on a barge is thousands of dollars.
        If you're not a fisherman it's hard to live here, and I personally could not see myself living here year round.

    • 1 month ago
      Anonymous

      I'm only here for 5 weeks.

      I'd start by rerolling for another race, yours has pretty shitty stats
      Go for one of the European ones for a much better and more balanced build

      6'0, handsome, good insertions. Try harder retard. If you're going to be racist at least be funny.

      You’ll never be a door kicker, you LARPing gay

      Unless you have a CAB/CIB/CAR you can suck my cock. If you have one of those you can suck my cock and my balls :3.

      • 1 month ago
        Anonymous

        >cannon fodder larping as an operator pretending he has a car
        O vey say it aint so

        • 1 month ago
          Anonymous

          summerfag can't help but hate on someone that's actually IST lmao

  22. 1 month ago
    Anonymous

    just lift rocks

  23. 1 month ago
    Anonymous

    Chink spy

  24. 1 month ago
    Anonymous

    rocks bricks and pullups

  25. 1 month ago
    Anonymous

    Just watch Rocky IV for some ideas anon

  26. 1 month ago
    Anonymous

    You're in a shithole outside of Bethel / Dillingham lol

  27. 1 month ago
    Anonymous
  28. 1 month ago
    Anonymous

    lift heavy things for hypertrophy
    /thread

  29. 1 month ago
    Anonymous

    How do I military/Serve Best Country without dying for Israel (worst most evil country that is anti-american and constantly subverting)??
    I failed college because I'm retarded, I'm 20
    My brother is some navy engineer or mechanic or whatever and he says it's brutal and boring.
    But I need money to buy a homestead and I refuse to be a goyim slave.
    I'm also an extremely clueless retard with zero practical knowledge or skills
    Also it takes me 16 minutes to run a mile

    • 1 month ago
      Anonymous

      Post on IST's /meg/ and reddit's army sub is actually one of the few decent ones on that shithole site.

      I was a 4chantard for many years, and stopped browsing the board because it's just very obsessive and negative.

      I'm not sure if you actually give a fuck about Israel, or not, but shit doesn't matter.
      You should join the Air Force if you don't want to enter the combat arms. Good quality of life, and easiest branch, and it doesn't sound like you have any strong motivation for the military - so just do the Air Force.

      • 1 month ago
        Anonymous

        >yeah bro just ignore your gnomish slave master oppressors it's not a big deal brah
        >just be a goyim slave without thinking about it
        >wishing to be free is worthless because you'll always be a slave brah just be a slave and happy
        Listen I would love to kill lots of Chinese people, but nationalism is on a decline so war is more meaningless than ever considering every war since WW2 has been largely motivated by a private economy
        >muh lazyfag economy
        rich people that are not nationalists deserve helicopter rides
        Nothign wrong with capitalism
        Lots wrong with enslaving your nations people
        There should be a strong distinction between civilians and slaves, but instead we are all some level of slave civilians
        The majority of people should die, and most of those people are sitting in China and India, and while I loves my based Indian bros, the majority of them are fucking worthless slime
        Also immigration is the worst thing ever
        This whole fucking world is set for extreme calamity so right now I am most concerned with surviving this long term exponential collapse.

    • 1 month ago
      Anonymous

      Get a technical rate fixing planes in the Navy/Air Force. Or you can be an IT or something if you want a desk job. If you have a big brain you can become a nuke in the Navy and make a fuckton of money off of the enlistment bonus, and then an even bigger bonus if you reenlist, or get out and make a fuckton of money too.

      • 1 month ago
        Anonymous

        >you can become a nuke in the Navy
        What is that?

        >16 minutes to run a mile
        An average person walks a mile in 20minutes. Go exercise you fat gay

        I just get so gassed running the first quarter I pretty much walk/limp the rest

    • 1 month ago
      Anonymous

      >16 minutes to run a mile
      An average person walks a mile in 20minutes. Go exercise you fat gay

    • 1 month ago
      Anonymous

      >Also it takes me 16 minutes to run a mile
      you have bigger things to worry about than serving your country big dog

      • 1 month ago
        Anonymous

        Yes I'm an obeast
        5'11 270 pound obeast
        but I do 1/2/3/4 so I'm not a dyel

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