Chest & Back #4 - 39 Days to the Super Spartan

Today the focus is on my chest and back and this is version 4 of the workout. 4 versions in total meaning that I do each workout once a month although I focus on chest once a week. A complete cycle done so next time I can start to directly compare progress.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit  - Do 5 circuits.

• Bench Press (http://youtu.be/rT7DgCr-3pg)
• Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Dumbbell Flys (http://youtu.be/eozdVDA78K0)
• Barbell Row (http://youtu.be/7stpwE5nZj8)

To improve cardio and core strength I incorporate 10 core reps (sit ups, hip cross-overs, leg lifts, elevated feet russian twists, v-ups,decline cross-over crunches) in between each set and 10 burpees at the end of each circuit.

Notes / Results:

• Weight: 205. Progress.
• Time: 60 minutes. Took my time down by 5 minutes versus last week.
• Bench Press - max 10 reps @ 100 pounds + bar on 5th circuit. Increase in weight from previous workouts. Progress.
• Lateral Pull Downs - max 8 reps @ 195 on 4th circuit. Still battling 195 and doing 195 on the 5th circuit was very difficult since I only got in 4 reps. Still increasing reps & weight. Progress.
• Dumbbell Flys - max 10 reps @ 35 on 5th circuit. Only did 6 on 4th but came back for 10 reps. This is another plateau that I am battling.
• Barbell Dumbbell Row - max 10 reps @ 95 on 5th circuit. Started too light and I can really push this higher.

2 Hours & 20 minutes of Man vs Mountain - Over Caffeinated

Today was my run day so I made the track out to the Ramapo Reservation Trail to battle some mountain/trail running and work on duration. Spartan WOD recommends having one day a week be a lower intensity, longer duration workout to prepare for the length of their races. I take their advice. They recommend two hours for the Spartan Sprint and three hours for the Best. I am doing two hours well and working up to three hours.

I didn't actually run the entire time. It was more about consistent movement with a best effort to run as much as possible. It worked out being more like interval training with me concentrating on running up the hills and resting on the flat sections.

Lesson learned is that when I started I was jacked up on two cups of coffee and then I drank a large, two bag tea with honey. In the beginning I had to incorporate walking into the run since my heart was pounding and I was quickly running out of breath. I eventually calmed down and had a more consistent run until the end when I had to incorporate more walking due to my knees and legs hurting.

Note to all: tea with honey works. I like it. It gives the caffeine boost for a good workout, the green tea is supposed to detox or clean out your system, and the honey gives you sustained energy.

Arms & Shoulders #3 - 207 with 43 days until Super Spartan

Had a late night last night and drank a lot of beer. I should pat myself on the back for just being able to wake up and go to the gym in the morning. That said, I completed all 5 circuits and increased weight on some of the exercises. Also got everything done in 60 minutes so I didn't mess around too much although I could have completed the workout faster. 

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit  - Do 5 circuits.

• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bar Curl (http://youtu.be/xZYNH9aXh8U)
• Barbell Front Raise (http://youtu.be/5VGep23XHwU)
• Lying Triceps Extension (http://youtu.be/LVqdtjlzJWQ)

To improve cardio and core strength for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Notes / Results:

• Weight: 207
• Time 60 minutes
• Barbell Shoulder Press - max 2 reps @ 85 pounds on 5th circuit. Did 6 reps @ 75 on 3rd, then 10 reps @ 75 on 4th
• Bar Curl - max 7 reps @ 55 pounds +EZ curl bar on 3rd & 4th circuit. For 5th circuit someone took the bar so I did 10 reps with 35 pound dumbbells
• Barbell Front Raise - max 7 reps @ 75 pounds on 5th circuit
• Lying Triceps Extension - max 4 reps @ 85 pounds on 5th circuit

Leg Workout #3 - 208 pounds with 44 days until Super Spartan

Okay, let me share with you the set back in addition to the gain. Weight was 208. Up from 204. I know everything fluctuates but I don't like seeing this. 

Also, time was up to 80 minutes. I competed 5 circuits but I need to improve my time. Contributing to the longer time may have been setting up the weights.

Good news is that I increased weight on all of the exercises. WEven did 10 reps on each new high except for the dumbbell step ups where I only did 5 at the new high weight. This may also be because it was the last exercise on the last cycle of the day. Lets go with that. Next time, start higher on all and max higher. 

The focus on legs is to build strength for hill/mountain climbing and running through mud. 

Rockin the 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle..

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Legs Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

**By the way. I do not support and am not compensated by Mr Supplement - who I use for many of my videos - I just think that they have good and short explanations**

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Standing Barbell Calf Raise (http://youtu.be/3UWi44yN-wM)
• Dumbbell Step Up (http://youtu.be/-wcgEGQN5_U)

Notes / Results:

• Weight: 208 Hopefully near lower high end of the range
• Time: 80 minutes. Much longer than I would like but I did finish 5 circuits and there is some extra time to load weights on this routine
• Barbell Squats: max 10 reps @ 110 + bar on 5th circuit
• Barbell Deadlift: max 10 reps @ 180 + bar on 5th circuit
• Standing Barbell Calf Raise: max 10 reps @ 330 + bar on 5th circuit
• Dumbbell Step Up: max 5 reps @ 40 each hand on 5th circuit

Chest & Back - Improvements over last time - holding 205 pounds with 46 days until Super Spartan

Today the focus is on my chest and back and this is version 3 of the workout. 4 versions in total meaning that I do each workout once a month although I focus on chest once a week. 

To improve cardio in time for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each circuit.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 circuits.

• Incline Bench Press (http://youtu.be/dynoKEIcpoU)
• Underhand Lateral Pull Downs (http://youtu.be/vIUlk9zwFgM)
• Decline Dumbbell Flys (http://youtu.be/UA6NjBnj2fI)
• Single Arm Dumbbell Row (http://youtu.be/bDGYRuLwlRI)

Notes / Results:

• Weight: 205. My weight will go up and down by about 4 pounds. 204 is probably a low water mark while 210 is high. Holding on to 205 is progress. I usually hang near my high mark when I am working out several days in a row and then show any gains after I take off a day or two.
• Time: 65 minutes. Surprised since I really needed to get through this workout quickly due to other things in life going on. I thought that I would get it done in lees than an hour. 
• Last time I did chest & back I only did 4 circuits. This time did 5. Also last time I only did the core & burpees during the 2nd circuit. This time did them throughout. Success.
• Incline Bench Press - max 5 reps @ 95 + bar on 5 circuit
• Underhand Lateral Pull Downs - max 7 reps @ 195 on 4th circuit. My previous high was 180 so I am showing progress here. Need to take the 195 to my overhand lateral pull downs.
• Decline Dumbbell Flys - max 10 reps @ 35 on 5th circuit. Only did 8 on 4th but came back for 10 reps. This means that I will start with a  heavier weight to get to a heavier weight next time.
• Single Arm Dumbbell Row - max 10 reps @ 70 on 5th circuit. Again, I could only do 7 reps with my right arm on the 4th circuit but came back to the same weight on the 5th and completed the 10 reps on both sides. Start heavier and go heavier next time.

90 Minute Run - Hill Wind Sprints + Staircase of Death - 47 Days until Super Spartan

Mondays are usually rest days but since my Saturday mountain run was less than I wanted it to be and since the heat wave in the northeast broke last night, I gave it my all today with a run along the Hudson River. 

• Started at Lincoln Harbor in Weehawken and ran toward Port Imperial. 
• Alternated 10 second sprints, then jogging/walking for 10 seconds up the massive hill (next time I need to count how many times). 
• Went down the Staircase of Death from the top of the hill to the waterfront and continued north toward Edgewater and the end of the River Walkway. 
• Turned around and on return went up the Staircase of Death to the top of the hill and ran/walked back to Lincoln Harbor.

Total time: 90 minutes. 

Areas for improvement: 

• Stop at the Weehawken soccer fields and do 5 cycles of 20 sit ups, 10 burpees, 10 dips, AMAP (as many as possible) pull ups. On the way there and on the way back.
• Continue run to end of Hoboken and return
• At Hoboken Beach do another 5 cycles of 20 sit ups and 10 burpees.

Total Body #2 - 204 Pounds! Only 48 days until Super Spartan.

Most days the focus is on 1 part of the body (chest & back/legs/arms & shoulders) since I can work that area to failure and come back the next day and work another while the previous recovers. The purpose of Total Body is to tie everything together and identify neglected muscles.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Single Arm Dumbbell Snatch (http://youtu.be/7mf2U1pMAYI)
• Barbell Straight Leg Deadlift to Row (http://youtu.be/kVmczbaEi1M)
• Barbell Front Squat to Push Press (http://youtu.be/NuFr8qUpdWY)
• Elevated Feet Press (** Can't find video but its like the twist except that you stay centered and push press a dumbbell instead of twisting from side to side http://youtu.be/Rrb3IFsTeto)

**In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each cycle do 10 burpees. 

Notes / Results:

• Weight: 204 Pounds! Great progress. I expect this to bump up again as my weight fluctuates but this is a lower low which indicates progress
• Time: 65 minutes. I slacked and could have pushed myself to go under an hour but today is a Sunday and I did everything I needed to do within a good time frame.
• Single Arm Dumbbell Snatch - maxed 10 reps @ 40 pounds on 3rd cycle. Could not do 45 so I continued to do 40 on 4th & 5th cycle
• Barbell Straight Leg Deadlift to Row - max 10 reps @ 95 pounds on 5th cycle. Obviously could have started at a heavier weight to reach my max on 4th or 5th cycle. 
• Barbell Front Squat to Push Press - maxed 6 reps @ 75 pounds on 4th cycle. 5 reps @ 75 on 5th cycle
• Elevated Feet Press - max 6 reps @ 55 pounds on 5th cycle

Arms & Shoulders 2

Today the focus is on arms and shoulders. 

To improve cardio for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Incline Dumbbell Curl: (http://youtu.be/z3RQrVlZpvo)
• Dumbbell Shoulder Press (http://youtu.be/kMWmQ30QIcg)
• Dumbbell Overhead Triceps Extension (http://youtu.be/v3U2H16EzNw)
• Lateral Raise (http://youtu.be/geenhiHju-o)

Notes / Results:

• Tired today. Due to life events I have not had very much to any sleep over the past 2 days. Proud to have done anything.
• Time: 60 minutes. Good
• Weight: 209
• Incline Dumbbell Curl: maxed 4 reps @ 40 on 4th cycle
• Dumbbell Shoulder Press: maxed 6 reps @ 35 pounds on 4th cycle
• Dumbbell Overhead Triceps Extension: maxed 8 reps @ 30 pounds on 5th cycle
• Lateral Raise: maxed 10 reps @ 30 on 4th & 5th cycles

Leg Day (Workout #2) - "You got this"

Today the focus is on building strength in the legs. Very necessary for hill/mountain climbing and running through mud. 

Rockin the 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle since my Monday chest workout was weak and I am rested after taking yesterday off.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Crunches (http://youtu.be/1V4RXxLHNCY)
• 20 Pushups (http://youtu.be/Eh00_rniF8E)
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Machine Squats (http://youtu.be/H9cWGplpPrE)
• Barbell Dead Lift (http://youtu.be/nFw69zIssgQ)
• Barbell Lunges (http://youtu.be/0_9sJd9P8M0)
• Straight Leg Dead Lift (http://youtu.be/N97yeNuDBcQ)

Notes / Results:

• I tried to make time excuses for why I either would not do the core or to cut off after 3 & 4 circuits but I ended blocking those thoughts out, disregarded time (took a little longer than normal) told myself that "I got this" and completed my full workout. Good job self.
• Machine Squats - max 10 reps @ 230 on 5th cycle
• Barbell Deadlift - maxed 6 reps @ 140 + bar on 5th cycle
• Barbell Lunges - Maxed 10 reps @ 85 on 5th cycle
• Straight Leg Deadlift - maxed 7 reps @125 + bar on 5th cycle
• Time: 80 minutes (longest time by 5 minutes)
• Weight: 210 * new metric since I have 52 days to get to 200 for the Super Spartan

Why & How I Will Lose 10 Pounds in 53 Days

Its a rest day so I thought that I would update all with another aspect of my training journey. The next step in achieving my goal of completing the 2014 Spartan Beast & Spartan Trifecta (Sprint, Super & Beast) is finishing the 2013 Super Spartan on September 8th. This is the event that kicked my ass last year and I stopped doing obstacles after mile 8. 

Last year, with a regular workout schedule, I weighed 230 pounds. In the middle of the Tough Mudder last October I realized that doing these races at 210 pounds instead of 230 would make them a lot easier. 

I know the arguments that weight does not matter. People tell me to concentrate on body fat percentage. Muscle weighs more than fat. Etc. Bottom line is that I don't need to have as much muscle to carry 200 pounds up and down a mountain 4x for 4+ hours than I would to carry 230. Weight matters. 

So, since last year and more focused in 2013 I am now down to 210 pounds. I actually got there a lot quicker than originally anticipated and have maintained that weight for several months now. I am maintaining since I have slacked in my eating discipline. Getting refocused I set my goal to get to 200 in time for the Super Spartan and Tough Mudder. Checking the calendar, the Super Spartan is 53 days away. 

How am I going to do it? I have a diet plan that combines The China Study (eat plants) and the Paleo Diet (eat lean meats, seafood, vegetables & fruits). I will blog about The China Study vs The Paleo Diet another day but here is my game plan:

• Low carb diet. Eliminating grains and carbs has a tremendous impact on weight loss. 
• I said low carb diet since the body does need carbs for energy to work out. 
• Natural foods, not processed foods. No bread. No dairy. No potato chips in the office. I don't care if something is scientifically engineered to be Gluten Free, eat the natural food alternative or nothing at all. Concentrate on eating lean meats, seafood, vegetables and fruits. 
• Diet of abundance, not restriction. As soon as I tell myself that I can't eat something I want it. Focus on eating all and as much of the good stuff as possible and don't feel guilty doing it.

Average eating day:

• Breakfast as soon as I wake up:
• Coffee, no milk or cream, no sugar
• An egg or a meat (turkey sausage lately - processed meat=bad) with fruit. Rotate between an orange, cantaloup, or banana
• After workout smoothie with 2 cups almond milk (okay, processed. not perfect), fruit on the bottom yogurt (processed, dairy, terrible), soy or whey protein (again processed and not perfect), fill the yogurt cup with fruit, and banana. 
• Mid morning snack at the office of an orange or banana
• Lunch consisting of a meat, vegetables and Jasmine rice (Jasmine rice has a better taste to it than plain white rice). Rice is the carb here but since rice is a plant I consider it a natural food and good source for energy.
• Afternoon snack of a half an apple with natural peanut butter spread on the slices. Also, will graze on the almonds and cashews available in the office.
• Dinner is a salad with lettuce, spinach, seafood (tuna, mackerel, or salmon), 1/4 alvacado, onion, tomato, black olives and olive oil for dressing.
• Any night time snacking is half an apple with natural peanut butter or peanuts.
• I love beer but I need to put it aside and opt for moderate intake of wine. 

Obviously this diet is far from perfect and not in line with my weight loss diet philosophy. I am not perfect. This is, however, a plan and better than the alternative. It is something that I can live with and still enjoy life. By doing this I will drastically cut down on "cheat days" and bad food binges. Combined with a consistent exercise routine that combines strength training and cardio, I will get to 200 pounds in the next 53 days.

Thank you for reading and I promise to keep you posted as to my progress. Feel free to comment and offer your own insights.

Chest & Back 2 - Need to catch up on rest this week

Today the focus is on my chest and back and this is version 2 of the workout. 4 versions in total meaning that I do each workout once a month although I focus on chest once a week. 

To improve cardio in time for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each circuit.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 circuts.

• Bench Press (http://youtu.be/6JtP6ju0IMw)
• Back Row (http://youtu.be/xhpV025WQM8)
• Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
• Lateral Pull Downs (http://youtu.be/1VcmFW5diOU)

Notes / Results:

• Tired. I need to catch up on my sleep which I resolve to do this week in order to get back to maximum routine.
• Tuesday rest
• Wednesday legs with core & burpees
• Thursday arms/shoulders with core & burpees
• Friday rest
• Saturday 2+ hours hill running
• Sunday full body with core & burpees.  
• I suspended the core exercises and the burpees except for the 2nd cycle.
• Only did 4 circuts
• Barbell Bench Press: 9 reps @ 105 + bar on 4th circuit
• Back Row: 10 reps @ 150 on 4th circuit
• Pullups: 2 - 3 each circuit
• Dips: maxed at 8 reps with 5 pound weight + belt chain on 3rd circuit
• Lat Pull Downs: maxed 7 reps @ 185 on 3rd circuit 
• Time: 35 minutes

Sunday Runday

This weekend I am out of town for a wedding. I rested on Saturday and with little sleep and a slight hangover I found the energy to run/walk 6 miles in 1 hour and 15 minutes in the 90 degree heat in Houston at noon. 

Not my best performance but I am proud that I was able to do what I did. Core muscles were aching since last week's workouts are catching up to me. 

I saw that a lot of my Facebook friends did the Rugged Maniac this weekend. It would have been fun to be there but a family event takes top priority.  

Arms & Shoulders - High Intensity / Short Duration

My greatest success today is that I got through what I have been previously timing as a 65 - 70 minute workout in 55 minutes. Same activities and increased weight in a shorter time frame. Since my gym time is for strength and intensity this is a win. My weekend runs are aimed at lower intensity for a longer duration. For example I ran/hiked mountain trails for 2 hours the past 2 Saturdays with the goal to stretch this out to 3 hours with more hill running. 

Today the focus is on arms and shoulders. To improve cardio for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Arms & Shoulders Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Barbell Overhead Triceps Extension (http://youtu.be/wJvhlGDf1Hc)
• Bent Arm Lateral Raise & External Rotation (http://youtu.be/L47Nk74bWoI)
• Standing EZ Bar Curl (http://youtu.be/QI_6gfzp6_U)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)

Notes / Results:

• 55 minutes! Reduced time from other workouts with core & burps from 65 - 70 mites to under an hour. #success #focus
• EZ Bar Overhead Triceps Extension - maxed 7 reps at 30 pounds (each side + EZ Bar) on 5th circuit
• Bent Arm Lateral Raise - did 4 circuits of 10 reps at 20 pounds. Tried 25 pounds and couldn't get the lift above the shoulders
• Standing EZ Bar Curl - did 10 reps at 32.5 each side on 5th cycle
• Barbell Push Press - maxed 3 reps at 85 pounds on 4th cycle. Took it down to 8 reps at 75 on 5th cycle   

Legs

Today the focus is on building strength in the legs. Very necessary for hill/mountain climbing and running through mud. 

Suspending the 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle since this workout kills me and I will get back to the core & burpees tomorrow when I do arms and shoulders.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Goblet Squat (http://youtu.be/xvxXTxHPZoM) 
• Side Lunges (http://youtu.be/_8jyjFeXeok)
• Forward & Reverse Lunges (http://youtu.be/EmPBQhMpHyQ) 
• Step Ups (http://youtu.be/Jyb_oHDHJZo)

Notes / Results:

• This is a new routine for me (I have 4 versions of each body part workout) so I started light and made this more cardio than strength. Next round the weights will increase until I find failure
• Goblet Squat - maxed 10 reps at 45 pounds. Need to increase weight.
• Side Lunge - maxed 10 reps at 25 pounds (each hand). Need to increase weight.
• Forward & Reverse Lunge - maxed 10 reps at 20 pounds (each hand). Need to increase weight.
• Step Ups - maxed 7 reps @ 35 pounds (each hand) on 4th cycle.
• Time: 40 minutes. Less than the 65 - 70 minutes that my other workouts that include core and burpees. 

Chest / Back

Today the focus is on my chest and back. I am looking for improvement on the monkey bars, rope climb and lifting myself over walls. Those are the obstacles that I am having most problems with. Although these obstacles are not 100% chest & back, a stronger chest and back are going to help. 

Since I am looking to improve cardio in time for September's Super Spartan I incorporate 10 core reps (sit ups, v-ups, elevated feet russian twists, etc.) in between each set and 10 burpees at the end of each cycle.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Decline Bench Press (http://youtu.be/sHt6p84GL9I)
• Rear Lateral Raise (http://youtu.be/CmXcfXEF5qY)
• Dips & Pullups (Dips: http://youtu.be/OKQd40AGP5w Pullups: http://youtu.be/HPy7nNUYUL0)
• EZ Bar Pullover (http://youtu.be/hJtdMq6sZ9g)

Notes / Results:

• Decline Bench Press - 10 reps at 105 (52.5 each side) + bar
• Rear Lateral Raise - maxed at 5 reps of 35 on 4th set
• Dips & Pull Ups - weighted dips 2.5 pounds + chain. I have done heavier for 10 reps but focused on full range of motion and duration. Still need to pick it up here. 3 pull ups each set
• EZ Bar Pull Over - maxed at 55 (22.5 each side) + bar on 4th set.
• Each exercise where I maxed on 4th set, brought it down 1 weight for 10 reps on 5th set 
• Time: 65 minutes - Added Time as a metric to track now since working quickly from exercise to exercise is important for cardio.

Weight and Performance

We have all heard that "muscle weighs more than fat" and "performance is more important than weight". It was part of my thinking over the past year until I came to a revelation. 

As I was running both the Super Spartan in 2012 and the 2012 Tough Mudder, I kept thinking to myself, "I bet theses races would be a lot easier if I weighed 210 pounds instead of 230."

At the end of the day, it is easier getting a 200 pound mass of flesh up and down a mountain, over walls, through rivers, under barbed wire, etc. for several hours than it is getting 230 pounds though those same obstacles. That is why after those events one of my 2013 goals has been to lose 20 pounds. I was not concerned about losing strength since I thought that the weight loss would balance out the strength loss and ultimately improve my performance for the goals I set out to accomplish.

You will see pictures of me at 230 pounds below. Although I was no greek statue I hope that you will agree with me that I was not in the worst shape either. Honestly, I knew that I could get trim but did not have any idea of where this significant weight loss was going to come from. 

To get you up to speed with my results, today I am at 207 pounds which has exceeded my weight loss goal. I am shooting for 200 in time for the Super Spartan in September and Tough Mudder in October. My performance running and in the gym is better meaning that I have not had to sacrifice strength to achieve it. Actually, I am stronger and in better cardiovascular shape today than before. 

I did it by modifying both my workouts and having a better focus and game plan on nutrition. I will blog about both of those things at a later date. I just want everyone who reads this to know that weight matters. Especially for me. I don't know where I found 23 (and eventually 30) pounds to lose after being in Tough Mudder shape but it is there. 

Rugged Maniac - July, 2012

Rugged Maniac - July, 2012

Super Spartan - Sept. 2012

Tough Mudder - October, 2012

Tough Mudder - October, 2012

Total Body Workout

Most days I focus on 1 part of the body (chest & back/legs/arms & shoulders) since I can work that area to failure and come back the next day and work another while the previous recovers. The purpose of Total Body is to tie everything together and identify neglected muscles.

Warm Up:

• 50 Jumping Jacks
• 40 Body Weight Squats
• 30 Crunches
• 20 Pushups
• 10 Burpees (http://www.youtube.com/watch?v=O7_TBHno0Os&feature=youtu.be)

Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next cycle  - Do 5 cycles.

• Single Arm Dumbbell Snatch - alternating arms for each rep (http://youtu.be/RmDhQT48bPI)
• Barbell Straight leg Dead lift to Row (http://youtu.be/kVmczbaEi1M)
• Elevated Feet Russian Twist (http://youtu.be/Rrb3IFsTeto)
• Barbell Front Squat to Push Press (http://youtu.be/8VBe2Sqn2y0)

**In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each cycle do 10 burpees. Since this routine includes a the Elevated Feet Russian Twist which is  a core exercise, I do pull ups before and dips after it instead of core.

Time: 70 minutes

** Just added Time as a metric to track now since working quickly from exercise to exercise is important for cardio.

Notes / Results:

Errored on the side of total reps as opposed to max weight since the Super Spartan is coming up in early September and conditioning is more of a priority than strength at this point in training.

• Single Arm Dumbbell Snatch - maxed at 6 reps at 40 pounds (left shoulder) on 4th cycle
• Barbell Straight Leg Dead Lift to Row - 95 
• Elevated Feet Russian Twist - maxed at 5 reps at 30 pounds on 4th cycle
• Barbell Front Squat to Push Press - maxed at 8 reps at 75 pounds on 4th cycle
• I can only do 3.5 pull ups per cycle but did it 5 times
• For each exercise I maxed out below 10 reps, on the 5th cycle I took it back down 1 weight for 10 reps

Day 1

Hi all and welcome to the first day of this blog. The purpose is to log my activities and thoughts as I train for the 2014 Spartan Beast. 

Please know that I am 41 years old with a wife, very young daughter and a career. All of these things are more important to me than this challenge. Also, I was never a high school or college athlete and I was unable to finish the 2012 Super Spartan in Vernon, NJ. I will get into more details over the life of this blog.

Today, I drove 35 minutes to the Ramapo Reservation Trail and ran/hiked up a mountain for 2 hours. This is the closest hill running terrain to me.

I am a terrible runner with a pace of an 11 minute mile and even worse hill runner. This is why I practice. 

Thank you for reading.

Eric