Thursday, August 29, 2013

Arms & Shoulders - 201 pounds! - 10 days until Super Spartan, 44 till Tough Mudder

This is my last lift to failure day at the gym before the Super Spartan. Good day. A new personal record on the dumbbell curl and got my weight down to 201. Goal is 200 with a little more than a week to go. A tough week considering its Labor Day weekend. Hopefully I won’t kill my progress with a good BBQ. I will be good by avoiding beer. I have a case of good stuff waiting for me for after the race. That and a pizza to compliment my Super Spartan medal is my motivation.

Also, I know that it is getting close when Spartan sent me an email with my start time and race info pack. Lets do this!

Warm Up:
Arms & Shoulders - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg-ups, decline crossover sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
  • Weight: 201. So close. I need to continue to practice discipline.
  • Time: 60 minutes

  • Barbell Front Raise: max 10 reps @ 75 pounds on 4th circuit. Tried 85 on 5th circuit but that was not going to happen so I went back to 75 on 5th. Need to break this plateau.
  • Lying Dumbbell Triceps Extension: max 8 reps @ 30 pounds on 4th circuit. Hit a plateau here too.
  • Seated Barbell Shoulder Press: max 5 reps @ 85 pounds on 5th circuit. Another plateau.
  • Standing Dumbbell Curl: max 5 reps @ 55 on the 5th circuit. Broke through here as my previous max was 50 pounds. Progress.
Posted by at No comments:

Wednesday, August 28, 2013

Leg Day - 202 pounds - 11 days until Super Spartan, 45 until Tough Mudder

Less than two weeks until I get my revenge on the Tri State Super Spartan and I am starting to get into psych up mode. More motivational videos please. 

This is also the last weight routine I will do on my legs before the Super Spartan. Hill running and a long run are still on the plan.  

Great news: weight is down to 202 pounds. Only 2 pounds to go. I may be too close to the deadline to get there but considering that I did this race last year at 230 and my original goal was to get to 210 I feel like I have already accomplished something. 

Warm Up:

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


Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg-ups, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:
  • Weight: 202. Awesome. Making the progress that I need to make.
  • Time: 75 minutes. This is a tough routine that takes a lot out of me after every set so it is a little longer than my regular time. That said, I reduced my time from the last time I did this routine by 5 minutes. Progress.
  • Barbell Squats: max 10 reps @ 145 on 5th circuit. On my blog I see that I have done heavier weights in the past but not according to the cheat sheet card I bring to the gym with me. I will continue to push this up. 
  • Barbell Deadlift: max 7 reps @ 225 on 5th circuit. I have done 10 reps in the past but not today. On the 3rd circuit I could only muster two yet I came back and did more.
  • Standing Barbell Calf Raise: max 10 reps @ 350 on 5th circuit. I continue to increase weight on this exercise. 
  • Dumbbell Step Up: max 3 reps @ 45 (each hand). This is the first time I broke past the 40 pound threshold. New personal record. 
Posted by at No comments:

Chest & Back - 12 days until Super Spartan, 46 until Tough Mudder

We are getting closer to the Super Spartan. Today is Tuesday and the event is next Sunday. This is my last week of weight training with the remainder being running and more weight cardio.


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


 Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg lifts, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.

Notes / Results:
  • Weight: 204 Holding.
  • Time: 65 minutes. In line with other workout times.
  • Bench Press - max 10 reps @ 150 (52.5 each side + bar). Improvement over 10 reps @ 100 pounds + bar last time.
  • Lateral Pull Downs - max 7 reps @ 195 on 4th circuit. I did 8 reps at this weight last time. I am battling 195 and will push through.
  • Dumbbell Flys - max 10 reps @ 35 on 5th circuit. Had trouble on 4th circuit so I came back at same weight for 5th. Here is another plateau that I can push through.
  • Barbell Dumbbell Row - max 10 reps @ 105 (45 each side + 15 pound EZ Bar). Previous high was 10 reps @ 95.

Posted by at No comments:

Sunday Run Day (abbreviated) & Workout Schedule until Super Spartan

My apologies for not keeping this as up to date as I would like but life seems to continue to get in the way. I am writing this note on Wednesday to log my Sunday activity. I usually like to get in a long run or extensive workout during the weekend and today was going to be the day but between life events, church and time devoted to spending with family I only found a 1 hour window to go out and run. Did it. Throw in time to get dressed, warm up and cool down and we are probably looking at 40 - 45 minutes of actual exercise. I am a little slower than a 10 minute mile so lets say I did about four miles. Could have been worse.

Monday I took the time to look at the calendar between now and next Sunday for the Super Spartan and I put together a workout routine. This coming week is my last with weight lifting and the remainder will be geared toward lower intensity workouts in order to let my body rest yet keep it moving.

Schedule:

Monday - Rest
Tuesday - Chest
Wednesday - Legs
Thursday - Arms & Shoulders
Friday - Rest
Saturday - Run Hills *last big blowout workout
Sunday - Rest
Monday - Total Body
Tuesday - Rest
Wednesday - Run
Thursday - Cardio weights
Friday - Rest
Saturday - Rest
Sunday - **Super Spartan**
Posted by at No comments:

Saturday, August 24, 2013

Total Body - 15 until Super Spartan & 50 until Tough Mudder

These Total Body workouts are killers. I don’t do more of them due to my thinking that I can blow out my arms & shoulders on one day and then make it back to the gym the next day to blow out my legs. Doing more Total Body workouts would mean more rest days in between. Still, Total Body identifies the little muscles that are important for a truly fit person, a Super Spartan, a Tough Mudder.

Warm Up:
Total Body Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 cycles.
In between each set do 10 core exercises (sit-ups, leg ups, etc) and at the end of each circuit do 10 burpees.

Notes / Results:

  • Weight: 203 Pounds.
  • Time: 35 minutes. I could only finish 3 full circuits and 1 exercise on 4th circuit. Need to do more Total Body workouts to improve performance and address neglected muscles.
  • Barbell High Pull: 10 reps @ 100 pounds on 4th circuit
  • Dumbbell Curl to Lunge to Press: 10 reps @ 15 pounds on 3rd circuit
  • Elevated Feet Press: 10 reps @ 45 pounds on 3rd circuit
  • Side Lunge & Press: 10 reps @ 15 pounds on 3rd circuit
Posted by at No comments:

Chest / Back - 17 until Super Spartan & 52 until Tough Mudder (Thursday)

I actually did this workrout on Thursday but only have the chance to post it today. Hopefully everyone sees that we all have life challenges that can get in the way of a workout routine which has its own place on the priority list. I am no different. I reseted on Friday and am waiting for my window of opportunity to get a workout in today (Saturday). Saturday is supposed to be my long run but I will not have the time to do that so I will imporvise.
This workout focuses on 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.

Warm Up:
Chest/Back Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross-over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
  • Weight: 205. Holding. I am about 2 weeks from the SUper Spartan and in the home stretch to get to 200. It is going to be a challenge but I am happy with my progress since I am still 25 lighter this year than last.
  • Time: 70 minutes. 5 minutes more than last time but still within my range. Need to get all of my workouts to 60 minutes but that is not my priority.
  • Incline Bench Press - max 9 reps @ 145 (50 each side + bar) on 5ath circuit. Improvement over last time which was max 5 reps @ 95 + bar on 5 circuit
  • Underhand Lateral Pull Downs - max 6 reps @ 195 on 5th circuit. Almost the same as last time when my max was 7 reps @ 195 on 4th circuit.
  • Decline Dumbbell Flys - max 5 reps @ 40 pounds on 5th circuit. Previous high was 10 reps @ 35 on 5th circuit.
  • Single Arm Dumbbell Row - max 8 reps @ 70 pounds on 4th circuit. Someone was using the 70 pound dumbbells when it was time for my 5th circuit so I just let it go, did my burpees and went home. Last time my max was 10 reps @ 70 on 5th circuit.

Posted by at No comments:

Thursday, August 22, 2013

Legs - 18 until Super Spartan, 53 until Tough Mudder

Got an email from Spartan today describing some race day logistics. Its getting closer. I am excited and need to get focused on the three remaining pounds I have to lose. 

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

Warm Up:
Leg Routine - 10 reps each set. Do 10 reps in a set and move up in weight for next circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists with weights, leg ups, decline cross over sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:
  • Time: 80 minutes. Second time it took this long. I would like to get this time down but this is more of a strength routine and less cardio.
  • Weight: 203. Getting there. Only 3 pounds to lose with 2+ weeks to go.
  • Machine Squats - max 10 reps @ 240 on 5th cycle. Better than the 230 last time.
  • Barbell Deadlift - max 10 reps @ 205 (80 each side + bar) on 5th circuit. Big improvement over last time when I maxed 6 reps @ 185 on 5th cycle
  • Barbell Lunges - max 10 reps @ 85 on 5th circuit. Same as last time when I maxed 10 reps @ 85 on 5th cycle although I had trouble on 4th circuit this time only getting to 7 reps.
  • Straight Leg Deadlift - max 10 reps @ 185 (70 each side + bar) on 5th circuit. Improvement over last time when I maxed 7 reps @ 165 on 5th cycle. This exercise has been tough for me since in other routines sonce some times I have it and some times this kills me.

Posted by at No comments:
Subscribe to: Posts (Atom)