Thursday, October 31, 2013

Chest & Back - Variation on Pull Ups for Spartan rope climb

Found that today the earlier circuits with higher reps and lower weights were more difficult than the later circuits with higher weights and lower reps. Would have like to have accomplished this in 60 minutes but will take the 70 minutes and weight increases that I accomplished.

Also added a variation to the pull ups by putting a rope over the pull up bar and grabbing onto that to pull myself up. Good variation on the exercise and hopefully translates well to the Spartan rope climb.
Warm Up:
Chest/Back Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each 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. I am on my way back to 200 and less. Goal is 195 by Thanksgiving. No “cheat meals” until I crack the 200 plateau. This is gong to be tough since my wife has a tradition of ordering pizza for Thanksgiving and my new job has donuts on Fridays that I have had trouble resisting.
  • Time: 70 minutes. Need to get to 60.
  • Bench Press: 6 reps @ 165 on 5th circuit. This is an improvement and I can increase weight here. Earlier circuits with lower weight and higher reps were more difficult so I may try to stay at a low beginning weight and increase weights at higher intervals (10 pounds as opposed to 5) for each circuit.
  • Lat Pulls: 6 reps @ 160 on 5th circuit. Weight increase and I guess that I can go higher but this was a bear.
  • Dips: 6 reps @ 10 pounds on 5th circuit. Later circuits with less reps easier than earlier with more reps & less weight. As a variation on pull ups, I put a rope over the pull up bar and pulled myself up on that. Should help for the Spartan rope climb. I am still in the 4, 3, 2 reps per circuit range. I need to continue to work on this.
  • Lateral Pull Downs: 6 reps @ 180 on 5th circuit. I can do better on this one and may not increase weight here next time.
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4 Exercises for Tough Mudder / 5 for Spartan

I had a discussion with a guy about Tough Mudder and training for it and to boil everything down, there are 4 exercises that you need to do as much as possible to train:

1 - Run
2 - Pull Ups
3 - Sit Ups
4 - Push Ups

If you are training for a Spartan, insert Burpees into the #2 position.

I am the first person to over analyze and complicate a workout routine. I have developed it over time, research and experience. Anyone reading this will have great suggestions as to how to improve the four exercises listed above. 

But to keep things simple: You need leg strength and endurance, upper body strength and core strength. Those four exercises can be done by anyone, anywhere. Do them as much as you possible can.
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Wednesday, October 30, 2013

Leg Day - Muscled through a tough day at the gym

Getting through today was a real bear. I was out late last night and up early this morning to get this workout in. Time was way off at 75 minutes but just muscling through it was an accomplishment.

An improvement to note is that due to this article (http://hubpages.com/hub/Monkey-Bar-Training-For-Spartan-Race-And-Tough-Mudder) on exercises that improve one's ability to do monkey bars in the Spartan and Funky Monkey in the Tough Mudder I improved my leg lifts from using an apparatus to a hanging leg raise from a bar. 
Warm Up:
Leg Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.


Do 10 core reps (sit ups, elevated feet russian twists with weights, hanging leg lifts, decline crossover sit ups, v-ups) in between each set and 10 burpees at the end of each circuit.
Notes / Results:

  • Weight: 202. Down from yesterday’s 203 but the last time I did this circuit I was at 200. I am more focused on my diet now and expect to drop weight quickly in the near term to get to 195 by Thanksgiving. This blog holds me accountable.
  • Time: 75 minutes. Last time was 70 minutes. Goal is to get to 60. Again, today was not my day and just finishing this workout was an accomplishment.
  • Overhead Squat - max 6 reps @ 65 pounds on 5th circuit. Lower weights on the first circuit was giving me problems so it was tough to advance. Last time I got to 85 pounds. I can move up from my 65 but I fell well short of a max weight today.
  • Deadlift - max 6 reps @ 185 (140 + bar) on 5th circuit. Ready to move up here since I have maxed at this weight before.
  • Squat Cleans - max 6 reps @ 75 on 5th circuit. Same as above. Ready to move up here since I have maxed at this weight before.
  • Straight Leg Deadlift - max 6 reps @ 185 (140 + bar) on 5th circuit. Same as above. Ready to move up here since I have maxed at this weight before.
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Monday, October 28, 2013

Time down (50 minutes), Weight Up (203, uugh) - Arms & Shoulders

Weight was up to 203 but I completed this workout in 50 minutes. Really got in there and stayed focused.

Starting the week with Arms & Shoulders instead of Chest & Back so that the routine is not on the last leg of 3 days in a row at the gym. Funny thing is that I ran on Saturday and did a Total Body on Sunday so it was on the last leg of 3 days in a row. I like to take Mondays and Fridays off but due to a morning work meeting I have Tuesday morning, I worked out today, will make tomorrow a rest day, do legs on Wednesday and Chest & Back on Thursday.
Warm Up:
Arms & Shoulders Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each 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: 203. Not good. Clamping down on the diet with the goal to hit 195 by Thanksgiving.
  • Time: 50 minutes. Great time. Kept focused and moving quickly.
  • Barbell Shoulder Press - max 6 reps @ 75 pounds on 5th circuit. Ready to move up but realize that 85 is a killer.
  • Bar Curl - max 6 reps @ 75 pounds (25 each side + 15 pound EZ bar) on 5th circuit. Was going to get to 80 but had a hard time on 4th circuit only able to do 4 reps so I couldn’t move up.
  • Dumbbell Front Raise - max 6 reps @ 40 pounds on 5th circuit. It was tough to complete but ready to move up here too.
  • Lying Triceps Extension - max 6 reps @ 85 pounds on 5th circuit. Barely got this done. Not ready to move up.
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Sunday, October 27, 2013

Saturday Run & Sunday Total Body

Saturday was my run day and I fully intended to have a couple of burpee stops but I chickened out. I felt the after effects of my leg day this week so I could only run for 1 hour and 15 minutes. Lets call it a little over 6 miles. Could have done worse with an aching left leg.

Sunday I went into the gym for my Total Body workout. Good news is that I am completing all 5 circuits with regularity after having trouble getting past 3 circuits a couple of weeks ago. #Progress.

Also, hit this workout with a great pace. Yesterday I posted a leg workout that consisted of 20 Body weight squares, 20 Lunges, 20 Harvard Step Ups, and 20 Squat Jumps. I said that would be a good workout done a couple of times. Today I realized that I do 40 body weight squats during my warm up and my entire routine is designed not to have rest in between sets. The workout that I liked was a step down from what I regularly do. The first time the weather gets bad (cold) I plan on running a mile on the treadmill and then doing that circuit. My goal should be to do that mile & circuit 6 - 8 times if not more. 

Warm Up:
Total Body Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.
In between each set do 10 core exercises (sit-ups, Elevated Feet Russian Twists with weights, leg ups, decline crossover sit ups, v-ups) and at the end of each circuit do 10 burpees.

Notes / Results:
  • Time: 60 Minutes
  • Weight: 200 Pounds
  • Single Arm Dumbbell Snatch - max 6 reps @ 45 on 5th cycle. 45 has been a battle but time to move up in weight here.
  • Barbell Straight Leg Dead Lift to Row - max 6 reps @ 105 on 5th circuit. Did this last time at 105. Moving up here. Not close to max.
  • Barbell Front Squat to Push Press - max 6 reps @ 85 pounds on 5th circuit. This is more impressive than it sounds (for me) since I increased range by getting my butt down to a bench for each rep.
  • Elevated Feet Push Press - max 6 reps @ 65 on 5th circuit. Got killed when I tried 75. Nevertheless good success @ 65 and need to press forward.


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Thursday, October 24, 2013

Signed up for 2014 Tri State Tough Mudder - Arms & Shoulders

Well, getting off diet has finally caught up with me. 201 pounds. The good news is that today is the last day that I am working through leftovers so I will be back to plan tomorrow.

Glad that I got my entire workout in this morning since I got to the gym late, engaged in a conversation with a friend for longer than I would have liked and got a late start. I was going to cut things off early to save time, but, since I was feeling very good, decided to get through the whole workout.
I am also noticing that I am hitting my max on a lot of these exercises and making notes that I should go up in weight next time. Must mean that I am not pushing myself every day. That is okay since I consider this the beginning of the training year and there is plenty of time to kill myself for maximum gains over the next 11 months.

And I signed up for Tough Mudder 2014 at the early bird rate. I am locked in for Sunday the 12th at 9 am. I am not sure that matters if the bibs don’t indicate starting days or times but I am comfortable sticking with that plan. I doubt that I will go at that time since I am sure my schedule will change as I find people to do the Mudder with.
Warm Up:



Arms & Shoulders Routine - 15 reps 1st circuit, 12 reps for 2nd, 10 reps for 3rd, 8 reps for 4th, 6 reps for 5th moving up in weight on each circuit. Do 5 circuits.
Incorporate 10 core reps (sit ups, elevated feet russian twists, 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: 60 minutes. Good time. I wish they were all like this.
  • Weight: 201. Tomorrow I am back on the diet plan and limiting carbs. Need to get to 195.
  • Incline Dumbbell Curl: max 6 reps @ 40 on 5th circuit. Could have gone higher here but am still adjusting to new routine with higher reps on earlier circuits.
  • Dumbbell Shoulder Press: max 6 reps @ 35 on 5th. Same as above.
  • Dumbbell Overhead Triceps Extension: max 6 reps @ 35 pounds on 5th circuit. Same as above.
  • Lateral Raise: max 2 reps @ 35 on 5th circuit. I did max out here. Looking at past notes I have not had success @ 35 pounds.

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