Thursday - Video & Class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Video Sections 1 & 2

Class

Wednesday - Squats, Press, Row

Went off of schedule but Alex was squatting and asked me if I would so I said yes. Had a good day and rolled right into Press and Row. Didn't Bench due to time. Writing this at the end of the week, I shoudl have found time for Benching and Pulling but didn't.

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups. I was going to do 10 Burpees but I had to spot Alex.

Squats: 5@35 / 5@47.5 / 3@62.5 / 5@82.5 / 3@99.5 / 2@110

Press: 10@bar / 5@5 / 3@12.5 / 5@20 / 3@27.5 / 3@32.5

Row: 5@12.5 / 5@20 / 3@30 / 5@40 / 3@50 / 5@57.5

Tuesday - Deadlifts

Just Deadlifts. Got to Defenders late so no finishers or assistance work. Then Lance was sick so no class.

Warm Up: 50 jumping jacks / 40 squats / 30 sit ups / 20 push ups / 10 burpees

Deadlifts: 5@40 / 5@57.5 / 3@72.5 / 5@95 / 3@112.5 / 3@127.5

Sunday Run

Running still terrible. Need to correct this in time for Tough Mudder and Spartan Super in about a month.

Distance: 2 miles

Time: 22:31

Pace: 11:16

Saturday - Press, Row, Bench, Lat Pulls, Beginner Circuit

Made it to 24/7 Fitness for this workout. 

Time: 1:15

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Press: 5@bar / 5@5 / 3@12.5 / 3@17.5 / 3@25 / 3@30

Row: 5@12.5 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Bench: 5@12.5 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Spartan Body weight Beginner Circuit

Thursday - Squats, Video & Class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Squats: 5@35 / 5@47.5 / 3@62.5 / 3@75 / 3@90 / 3@105

Kung Fu Video

TKD Class

Tuesday - Deadlift, Alpha Cardio & Class

Time: 40 minutes, then class

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Deadlifts: 5@40 / 5@57.5 / 3@72.5 / 3@87.5 / 3@105 / 3@120

Spartan Body weight Alpha Cardio

TKD Class

Saturday Run

Legs were killing me. My running is starting to fall apart.

Distance: 1.18 miles
Time: 12:35
Pace: 10:30

Friday - Pulls & Dips / Lat Pulls

I was exhausted from Thursday but it was more in the legs. Since it was a Friday, I had to wake up early to do this workout and put in what I was willing to. In theory should have done more but I was wiped out from yesterday.

Time: 30 minutes

3 sets of Pull Up practice with Dip superset

Lat Pull Downs: 12@140 / 10@150

Thursday - Squats, Video & Class

First day squatting at Defenders gym. Then worked on pieces of the video. Then class. Big day and writing this 2 days later I can say that my legs were dead on Friday and I had overall soreness.

Time: ?? - kinda hard to track since there was some partenting involved in this.

Squats: 5@35 / 5@42.5 / 3@55 / 5@70 / 5@82.5 / 5@97.5

Video: Warm Up / Chui Tui / Pieces of Ban Tui

Tuesday - Press, Row, Bench, Kick Vol 1

Today was the first day of my Martial Arts Training. I used the training facility for my lifts, then did Shifu Yan Li's Punches and Kicks Video and finished off with a Tae Kwon Do class.

Pre Class Workout:

Time: 60 minutes

Press: 5@bar / 5@5 / 5@10 / 5@15 / 5@20 / 5@27.5

Row: 5@12.5 / 5@17.5 / 5@25 / 5@32.5 / 5@40 / 5@50

Bench: 5@12.5 / 5@17.5 / 5@25 / 5@32.5 / 5@40 / 5@50

Kicks & Punches Vol 1: Warm Up & Chui Tui

Monday - Deadlifts & Delta 10

Restarted Cycle 7. Also starting to icorporate Tae Kwon Do into the routine in the evenings. This means that morning exercises have to be simple. Sticking to the 5/3/1 program along with the Spartan Body Weight App routines.

Time: 40 minutes

Deadlifts: 5@40 / 5@52.5 / 3@65 / 5@80 / 5@95 / 5@112.5

Delta 10

Saturday - Houston Spartan Sprint

Did all of my burpees and didn't make great progress on the upper body obstacles but I did climb the 8 foot wall without assistance and cruised up the slant wall after having big problems with that at the Dallas Beast. 

Distance: Approx. 3.2 miles

Time: 1:36

Overall: 2,257 / 4,591 = 49.1%

Males: 1,625 / 2,921 = 55%

M 40-44: 183 / 325 = 56%

Thursday - Squats, Pulls & Dips, Beginner Circuit

Last workout before the Spartan Sprint. Starting Tae Kwon Do tonight so it is a start of two-a-days.

Time: 50 minutes

Squats: 10@35 / 10@47.5 / 10@62.5

Pull Up Practice & Dips Superset X5

Spartan Bodyweight Beginner Circuit - 2 rounds

Tuesday - Row, Press, Bench, Lat Pulls, Triceps Destroyer

Another day of lighter weights the week leading up to the Spartan Sprint. Looking forward to killing it on Saturday. Lat Pulls gave me some trouble but maybe because it was the last exercise in the weight lifting set. Still, need to kill these especially at these weights. 

Time: 45 minutes

Row: 10@12.5 / 10@20 / 10@30

Press: 10@Bar / 10@5 / 10@12.5

Bench: 10@12.5 / 10@20 / 10@30

Lat Pulls: 12@140 / 10@150 / 5@160 / 4@170 / 2@180

Spartan Bodyweight - Triceps Destroyer **Did great with the Diamond Push Ups and Skull Crushers (?) but really need to work on the bench dips.**

Monday - Deadlisfts & Intense MMA

Was supposed to be the 3rd Week of Cycle 7 - the heavy week, but, with the Sprint coming up on Saturday, I turned it into a deload week x2. The x2 is doing 10 reps of light weight instead of 5.

Addtionally, I was going to do Intense MMA & Delta 10 finishers but only did Intense MMA since I was kinda gassed and will be doing Defeneders tonight. I could have pushed it and done the Delta 10 but backed off.

Time: 40 minutes

Deadlfts: 10@40 / 10@57.5 / 10@72.5

Spartan Bodyweight Intense MMA

Saturday Run - Last Tune Up Before Houston Sprint

Today was my last tune up race before the Spartan Sprint a week from today. Did 1/2 the distance from last week but took over a minute off of my pace. Also, did not run/walk/run like I started early last week. Made it through the entire run without resting.

Time: 29:09
Distance: 3.12 miles
Pace: 9:21

Thursday - Pull/Dip, Killer Chest

I need to lose weight in order to do these body weight exercises properly. The Killer Chest - Advanced killed me and I have a lot of work to do to be able to complete it. I put in my best effort and at the end was not able to do the Triceps which I wanted to incorporate. The back side of my shoulders are toast.

Time: 40 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Pull Practice: 5 / 5 / 5 / Hang / Hang
Dips: 5 / 5 / 5 / 5 / 5

Spartan Body Weight - Killer Chest Advanced

Wednesday - Squats, Deadlifts, 6 Minute Fat Destroyer

Lifted on Wednesday since I missed Monday. Felt good. I doubled up on legs by doing my Squats and then the Deadlifts that I missed on Monday. I plan on doing a Pull/Dip & Push/Pull bodyweight workout tomorrow, rest on Friday and then have a good, short run on Saturday. Next week I will go into a deload week in preperation for the Houston Sprint on March 11th and then start Cycle 7 all over again. 

I have been worried about the weight that I am getting up to on Squats but I felt good today since I was well rested. I hope that taking a half step back will help me continue to progress.

Time: 45 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Squats: 5@35 / 5@47.5 / 3@62.5 / 3@75 / 3@90 / 3@105

Deadlifts: 5@40 / 5@57.5 / 3@72.5 / 3@87.5 / 3@105 / 3@120

Spartan Bodyweight App - 6 Minute Fat Destroyer 

Tuesday - Bench, Press, Row, Lat Pulls

I woke up dead on Monday so I skipped my Deadlift day and opted for rest. Today's schedule got mixed up due to barbell availablility but I got a good day of upper body lifting in.

Time: 45 minutes

Warm Up: 5 minutes rowing

Bench: 5@12 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Press: 5@Bar / 5@5 / 3@12.5 / 3@17.5 / 3@25 / 3@30

Row: 5@12 / 5@20 / 3@30 / 3@37.5 / 3@45 / 3@55

Lat Pulls: 12@140 / 10@150 / 8@160 / 5@170 / 3@190

Saturday Run - Good Distance & Duration, Terrible Pace

Headline basically sums it up. Too much run/walk/run and I need to be more consistent. Nevertheless, I did hit 6+ miles and ran for over an hour. I stopped myself and didn't collapse meaning that I could have done more. My last mile was by far my fastest. 

This was also done on the Memorial Park Trails. Not rough terrain but better than the street.

Duration: 1 hour, 5 minutes

Distance: 6.24 miles

Pace: 10:28

Thursday - Squats, Pulls & Dips, Burpees

Started to do more upright rows or rows more resembling a pull up. Also threw in some hangs. 

I didn't feel great with my range of motion on the heaviest Squat sets so I went back and did 3 sets of 10 with lighter weight and better range of motion. 

Once I thought that I was done, or wanted to be done, I did 30 Burpees. Wasn't the best on time but I got them in. 

Tomorrow is rest and Saturday I am determined to go back to Memorial Trails and kill that run. Next week will be 1/2 volume running and then it is both heavy week for 5/3/1 and prep week for the Spartan Sprint. We shall see how workout prep goes for that.

Time: 60 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Squats: 5@35 / 5@42.5 / 5@55 / 5@70 / 5@82.5 / 5@97.5
Back Off Sets: 10@45 / 10@50x2

Pull Up Rows: 5 / Hang / 5 / 5 / Hang / 5
Dips: 5 / 5 / 5 / 5 / 5 / 5

Tuesday - Press, Lat Pulls, Bench, Row

Due to life schedule I needed to combine my upper body lifting days. Today I didn't do any conditioning and instead knoked out my Press, Lat Pulls, Bench and Row. Thursday will be Squats combined with Pulls/Dips & Row/Dips. I'll rest on Friday and kill the Memorial Park Trail run in Saturday.

Did a rowing warm up since my legs are feeling it after yesterday. 

Time: 50 minutes

Warm Up: 50 minutes rowing

Press: 5@bar / 5@5 / 5@10 / 5@15 / 5@20 / 5@27.5

Lat Pulls: 12@140 / 10@150 / 8@160 / 5@170 / 2@190 / 2@180 - the last 2 sets were tougha nd not full reps. Need to stick at these weights and do them right before making progress.

Bench: 5@12.5 / 5@17.5 / 5@25 / 5@32.5 / 5@40 / 5@50

Row: 5@12.5 / 5@17.5 / 5@25 / 5@32.5 / 5@40 / 5@50

Monday - Deadlifts & Beginner Circuit

Started Cycle 7 of 5/3/1 so I am proud that I am making good progress there. Also, I am getting closer to being able to knock out the Beginner Circuit on the Spartan Body Weight App. I still have a ways to go and I will give myself the excuse that I am 230 pounds which makes these types of exercises more challenging since I have more weight to move as opposed to the average user. Neverthless I am getting better and closer to knocking it out. 

Time: 55 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Deadlifts: 5@40 / 5@52.5 / 3@65 / 5@80 / 5@95 / 5@112.5

Spartan Body Weight App - Beginner Circuit

Saturday - Terrible Run

Really didn't have it and legs gave out because they were weak. Especially the shins and calves. I am going to need to start to show improvement on running soon and maybe those are my finishers for the next couple of weeks.

Time: 13:22

Distance: 1.23 miles

Pace: 10:51

Friday - Row, Bench, Pull/Dip, Row/Dip, Burpees

Good day. Got my work in. Done with deload week of Cycle 6. On to Cycle 7.

Time: 50 minutes

Warm Up: 5 miutes of rowing

Row: 10@10 / 10@20 / 10@27.5

Bench: 10@10 / 10@20 / 10@27.5

Pull Up Practice x5
Dips: 5x5

Rows 10x5
Bench Dips: 10x5

30 Burpees

Thursday - Squats, Alpha Cardio, Abs Weapon, Burpees

Since this is a deload week and I was going light on Squats, I made sure to get my cardio in. Alpha Cardio is alpha so I was not going to do the Beginner Circuit as planned since it involved Jumping Lunges. Opted for Abs Weapon and finished everything with 30 Burpees.

Time: 45 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Squats: 10@32.5 / 10@45 / 10@60 **only supposed to do 5 but wanted the good workout

Alpha Cardio

Abs Weapon

30 Burpees

Tuesday - Press, Pull & A Little Killer Chest Advanced

No problems with my Press or Lat Pulls but after yesterday's Intense MMA I did not have it for Killer Chest Advanced. Also skipped Triceps since there was no way that was going to happen.

I don't think it was because it was the first time for me doing Advanced. I am pretty sure it was because I was worn out from Intense MMA yesterday. We will try this again next week. 

Time: 30 minutes

Press: 10@Bar / 10@5 / 10@10

Lat Pulls: 12@140 / 8@150 / 6@160 / 4@170 / 2@190 / 2@180

Killer Chest - Advanced - 1 round

Monday - Deadlifts & Intense MMA

This is a deload week so I am only supposed to do 5 reps at warm up wieghts but I cheated and did 10 reps. 

The Intense MMA is still challenging. There is a lot of explosive work which I need to continue to train.

Time: 40 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Deadlifts: 10@45 / 10@55 / 10@70

Intense MMA

Sunday Run

Not sure of the distance since my GPS was not working for at least the first 5 minutes. Warmer temps and humidity also slowed me down toward the end since it took a lot out of me. There were a bunch of rest walks in this run. To make up for it, I extended the duration to one hour. I did do my regular route and then circled around my immediate block. Next time I will have everything in place and will do the route to get better numbers.

Duration: 1 hour
Distance: 5+ miles
Pace: Unknown

Friday - Press, Pull, Pull/Dip, Triceps, Fat Destroyer, Burpees

Did an hour of good work today. Proud of myself. Feeling good about myself. I'd like to be better conditioned with Burpees but it is what it is and as long as I keep doing them I have to get better, yes?

Time: 60 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Press: 10@Bar / 5@5 / 5@10 / 5@20 / 3@25 / 5@30

Lat Pull Downs: 12@130 / 10@140 / 6@160 / 5@170 / 3@180

Pull Up Practice: Hang / 5 Scalp Pulls / Hang / Hang
Dip Super Set: 5 / 5 / 5 / 3

4 Minute Triceps Workout from Short Summer Workouts

6 Minute Fat Destroyer

30 Burpees

Thursday - Just Squats

Was feeling great and ready to do some conditioning work but life happened and I had to leave the gym early. Thankfully, I had decided to do some extra Squats after my assigned sets so I felt like today was not a total waste.

This was the heavy day for Squats in the 5/3/1 Cycle. I only got 2 reps in but that is double what I am supposed to loft although less than my other maxs. I shouldn't overthink - just survive and advance.

I like the idea of doing more work with lighter weights after the main sets. This is especially true for Squats and Deadlifts. I think that I may be incorporating this into my routine going forward.

Time: 30 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Squats: 5@32.5 / 5@45 / 3@60 / 5@80 / 3@92.5 / 2@105

Squats: 3 x 10 @45

Tuesday - Bench, Row, Killer Chest & Triceps Destroyer

Had to improvise due to people occupying the power rack and lat pull down machines. Went to Bench and Row today instead of Press and Pulls. Felt that I did great across the board except for not being able to do more Banch presses at the max weight. Still put in a good showing. 

I think that I am ready to advance from the Beginner Spartan Body Weight Chest to the Advanced. Really did a great job on that today. Still working on the Triceps.

Time: 55 minutes

Warm Up: 50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Bench: 5@10 / 5@20 / 3@27.5 / 5@40 / 3@47.5 / 3@56

Row:  5@10 / 5@20 / 3@27.5 / 5@40 / 3@47.5 / 5@56

Spartan Body Weight Killer Chest

Spartan Body Weight Triceps Destroyer

Monday - Deadlifts & Delta 10

Finished Cycle 6 for Deadlifts. I think that my mind is holding me back since I can probably do more but don't ust go for it. I have to get my head straight for Squat day. It may be my most challenging but I will be alright.

Time: 45 minutes

5 minutes of Rowing

Deadlifts: 5@40 / 5@55 / 3@70 / 5@92.5 / 3@107.5 / 3@122.5

50 Jumping Jacks / 40 Squats / 30 Sit Ups / 20 Push Ups / 10 Burpees

Spartan Body Weight Delta 10

Saturday Run

Had tostop 3 times and did not finish under my 10 minute mile pace goal. Started stretching it out a little bit though with eyes toward Spartan Super. That may be a mistake since I need to continue to focus on my immediate goal of finishing in top 1/3 of Sprint which is in about a month.

Time: 52:54
Distance: 5.21 miles
Pace: 10:09

Friday - Pull, Dip, Row, Dip, 6 Minute Fat Destroyer

Thought that I could have done more, like always, but put in a good workout. Not where I want to be but I feel I am making progress in my upper body push and pull strength.

Time: 50 minutes

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Pull Ups: 10 rows, Partial Pulls, Hang, Partial Pulls, Hang
Superset Dips: 10 bench, 5, 5, 5, 5

10 Rows & 10 Bench Dips x5

Thursday - Bench, Squats, Row

This workout wasn't on the schedule but since the Squat rack was taken when I wanted to use it, I improvised and included Bench and Rows and discarded conditioning today. Tomorrow I will condition and Saturday I will run. 

The thinking behind not just making today an upper body day and saving Squats for tomorrow is that I want to run on Saturday and I don't want to do legs two days in a row, then rest, then Deadlift. Improvisation and flexibility is key.

Last point is that I was feeling a little bit burnt out this morning and didn't want to Squat heavy. I may take tomorrow off, run Saturday and rest again on Sunday. Work has been stressful and maybe I need to treat myself well. We shall see how I feel tomorrow morning.

Time: 40 minutes

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Bench: 5@10 / 5@20 / 3@27.5 / 3@35 / 3@45 / 3@52.5

Squat: 5@32.5 / 5@45 / 3@60 / 3@72.5 / 3@85 / 3@100 / 10@45 ** my last set of 3 was ugly so I ropped the weight and made sure I did 10 with 45s with good form. Need to keep this in mind for next week.**

Row: 5@10 / 5@20 / 3@27.5 / 3@35 / 3@45 / 3@52.5 **felt very strong on these**

Tuesday - Press, Lat Pulls

Some days are better than others. Today was not my best day. Skipped my new/old warm up since the area I would do it in was occupied although I consider it a cop out. Did my Press and Pulls and didn't have the energy or motivation to do the Chest and Tricep finishers. I will rest and recover and come back with a strong Squat day and Bench / Row day on Friday.

Time: 30 minutes

Warm Up: 5 minutes rowing

Press: 5@Bar / 5@5 / 3@10 / 3@15 / 5@22.5 / 5@27.5 **only supposed to do 3 on last 2 sets but extended it to 5. Don't know why but it can't hurt (?)

Lat Pull Downs: 12@120 / 10@140 / 7@160 / 4@170 / 3@180 ** mistakenly started too light on the first set but then caught up by the 3rd and improved over last time. Will adjust for next week.

Monday - Deadlifts & Beginner Body Weight Circuit

Nothing really to report except that I keep at it and am getting better at the body weight circuits. Felt great today after an active weekend. Eventually I am going to have to do more and stretch out the time on my workouts but i think that I will be okay going into my first Sprint Race which is about a month away.

Time: 45 minutes

Warm Up: 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups, 10 burpees

Deadlifts: 5@40 / 5@55 / 3@70 / 3@85 / 3@100 / 3@115

Spartan Body Weight Beginner Circuit

Saturday Run

Killed it and a great bounce back from last week. Need more days like this. No rests and a pace under 10 minutes. Hopefully soon this will be average.

Time: 50:29
Distance: 5.11 miles
Pace: 9:53

Friday - Row, Bench, Pull, Dips

Not sure how I am measuring progress on Pull Ups and Dips. I am practicing the movementsbut until I can consistantly bang out the reps I am all over the place. Maybe the note to self is to count full Dip Reps while working on the Pull Ups.

This is the first week of a 5/3/1 Cycle for Bench Press and Row. 

Time: 55 minutes

Row: 5@10 / 5@15 / 5@22.5 / 5@30 / 5@40 / 5@47.5

Bench: 5@10 / 5@15 / 5@22.5 / 5@30 / 5@40 / 5@47.5

Pull Up Practice: 10 Rows / Hang / Partials / Hang & Monkey Bar / Partials
Dips: 5 / 10 Bench / 5 / 10 Bench / 5

10 Rows / 10 Bench Dips Superset x5

Thursday - Squats & Intense MMA

Keeping at it. Like this workout routine. I am getting better at the Spartan body weight stuff but still have a ways to go.

Time: 40 minutes

Warm Up: 50 jumping jacks / 40 squats / 30 sit ups / 20 push ups / 10 burpees

Squats: 5@32.5 / 5@40 / 5@52.5 / 6@65 / 5@80 / 5@92.5

Spartan Body Weight Intense MMA

Tuesday - Press, Lat Pulls, Killer Chest & Triceps Destroyer

Still working to get better at everything so it is a positive that this workout was not clean. Room for progress.

Time: 55 minutes

Warm Up: 50 jumping jacks / 40 squats / 30 sit ups / 20 push ups / 10 burpees

Press: 5@Bar / 5@2.5 / 5@7.5 / 5@12.5 / 5@20 / 5@25

Lat Pulls: 12@140 / 8@150 / 4@160 / 3@170 / 2@180

Spartan Body Weight Killer Chest

Spartan Body Weight Triceps Destroyer

Monday - Deadlifts, Delta 10, 6 Minute Fat Destroyer

Starting Cycle 6 of the 5/3/1. Thinking that Deadlift and Squat days are going to have conitioning finishers and Press and Bench days are going to have body weight strength work as finishers. 

Time: 51 minutes

New Warm Up: 50 Jumping Jacks, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees\

Deadlifts: 5@40 / 5@50 / 5@62.5 / 5@77.5 / 5@92.5 / 5@107.5

Spartan Body Weight Delta 10

Spartan Short Summer Work Outs 6 Minute Fat Destroyer

Saturday - Run

Not my best. Can't go two bad weeks so next week this is a priority. It was not a priority today and that may have contribute to the poor showing.

Time: 38:14
Distance: 3.67 miles
Pace: 10:25

Friday - Row, Bench, Pull/Row/Dips

Was exhausted last night and today was a slow drag. To modify my workout I warmed up by Rowing for 5 minutes instead of my new/old warm up. Also, worked on Pulls and Dips but had no problem scaling it back to TRX Rows and Bench Dips for reps.

Tomorrow I will kill my 5 mile run.

Time: 45 minutes

Row: 5@10 / 5@17.5 / 5@25

Bench: 5@10 / 5@17.5 / 5@25

Pull Ups: 10 Rows / 7 Row / 10 Scap Pulls / 10 Second Hang / 5 Second Hang / 10 Rows x5

Dips: 10 Bench / 5 / 5 / 5 / 5 / 10 Bench x10 

Thursday - Squats, Beginner Circuit

Still working on getting better at the Beginner Circuit. I am quickly feeling like a better conditioned athlete so I should keep at this. The focus has to remain on the upper body pull and running.

Time: 45 minutes

New/Old Warm Up: 50 Jumping Jacks, 40 Squats, 30 Sit Ups, 20 Push Ups, 10 Burpees

Squats: 5@30 / 5@42.5 / 5@55

Spartan Body Weight Beginner Circuit

Tuesday - Press, Lat Pulls, Triceps Smasher, Back Attack

I am feeling a bit more limber and conditioned. You wouldn't be able to tell by looking at me in the mirror but activity wise I feel great.

Second day with the new/old warm up is coming along well. Would have liked to have done Burpees at the end of the session but life gets in the way and I was late coming home as it was.

Time: 40 minutes

50 jumping jacks / 40 squats / 30 sit ups / 20 push ups / 10 burpees

Press: 5@bar / 5@5 / 5@10

Lat Pulls: 12@130 / 10@140 / 8@150 / 5@160 / 3@170 ** killed these. I had taken a step back and now feel very ready to take the next step forward. Lightening up on the Bench & Rows by taking them to 5/3/1 is also going to help here.

Spartan Body Wieght App: Triceps Smasher & Back Attack

Monday - New/Old Warm Up, Deadlift Deload, Intense MMA

I am making adjustments with about 2 months to go until the Spartan Sprint. Burpees have to get back into my routine, I need to step up the conditioning, focus on upper body pull strength and get better at running. SOunds like a lot but I think that it can be done with a few simple programming adjustments. 

1 - Getting back to my old warm up of 50 jumping jacks, 40 squats, 30 sit ups, 20 push ups & 10 burpees 

2 - Getting the Bench Press and Row on the 5/3/1 program so that I am cutting down on volume there and opening up time and energy for Pulls and conditioning. 

3 - Working more Spartan Body Weight routines into my finishers

4 - Adding Burpees or running to the end of my workout - although I was unsuccessful at that today. To my credit, my warm up and the Intense MMA routin both incorporated Burpees.

Time: 35 minutes

Deadlifts: 5@37.5 / 5@52.5 / 5@65

Spartan Body Weight Intense MMA (17 minutes)

Saturday Run - No Rest

Good pace but the real win here was that I did not stop and rest. Constant running.

Time: 50:35
Distance: 5.05 miles
Pace: 10:01

Friday - Bench, Row, Pull/Dip, Lat Pulls, Abs Weapon

Went to Defender's Martial Arts last night so maybe I made up for the missed Monday with the extra workout. Today was an upper body day and I don't feel that I did well with the pushing exercises. Could this be because I have sloacked off on the Push Ups that I used to do with the Swings? Not sure. Maybe I need to get back to my old warm up which also included Burpees and sit ups. 

Time: 63 minutes

Bench: 12@42.5 / 8@45 / 5@47.5 / 4@50.5 / 3@52.5

Row: 12@42.5 / 10@47.5 / 6@52.5 / 5@57.5 / 3@62.5

Pull Ups Practice: 3 rounds 
Dip Superset: 5 / 5 / 3

Lat Pull Downs: 12@120 / 10@130 / 8@140 / 5@150 / 3@160 **ready to step this up

Abs Weapon Spartan Bidy Weight workout

Thursday - Squat, Press & Burpees

Did mix some things up a little bit today since I had the off day on Monday. Once I was finished with my Squats, I didn't want to leave to do Spartan Bodyweight app so I stayed and did my Press work. Once done with that, I still didn't feel like doing Sportan Bodyweight so I finished off with 30 Burpees. As I remember from past training routines, Burpees are awesome and may be the only thing that I need to get conditioned for a race. I need to keep that in mind and incorporate more Burpees into my workout routines. 

Also, finished up the heavy week for Cycle 5 of 5/3/1 and now have a deload week before Cycle 6. I am proud of my progress here and look forward to having a conditioning week next week.

Time: 40 minutes

Squats: 5@30 / 5@45 / 3@55 / 5@75 / 3@87.5 / 4@100

Press: 5@Bar / 5@5 / 3@10 / 5@17.5 / 3@22.5 / 6@27.5

30 Burpees

Tuesday - Deadlift, Squat & Row

Usually Mondays are deadlift days but life got in the way and I was exhauseted. Took Monday off along with Sunday and hit it again on Tuesday. I will adjust my schedule by knocking out a bench/row day as I probably need to give that a rest. 

Time: 45 minutes

Deadlifts: 5@37.5 / 5@52.5 / 3@65 / 5@90 / 3@105 / 4@117.5

10 KB Squats with 10 Row Super Set: 35 / 40 / 45 / 50x7

Saturday Run

It was cold, very cold outside so I ran on the treadmill. Overall pace was nothing special but that was because I started very slowly and kept that pace for a long time. I finished very fast with the setting at +8. Next time I will start with a faster pace. 

I was able to run fast with no pain or exhaustion. Good sign.

Time: 49:19
Distance: 5 miles
Pace: 9:52

Friday - Row, Bench

Today was tough to get up and go to the gym but did it and got my work in. Didn't do my Pull Ups or Dips (just 1 set) since someone kinda got in my way and it was tough to start those anyway. Overall with the Wednesday Triceps and Chest workout along with the Chest workout I did on Monday I am really taxed my upper body this week so no regrets.

My plan is to kill my 5 miles tomorrow with a time under 9:50 pace.

Time: 35 minutes

Row: 12@40 / 10@47.5 / 8@52.5 / 5@57.5 / 3@60

Bench: 12@42.5 / 10@45 / 6@47.5 / 4@52.5 / 3@52.5

1 Set of 10 Medium Stand Assisted Pull Ups & 5 Dips

Thursday - Squats, Spartan Chest & Abs Weapon

With a quick turn around from working out last night to working out again early this morning, got my Squats in along with 2 Spartan Body Weight routines. I am really focusing on upper body, abs and conditioning with these body weight workouts and hope that it all pays off. You are not supposed to have spot reduction but I do have a belly so lets see if the ab work pays off with me looking better. 

Time: 45 minutes

Squats: 5@30 / 5@42.5 / 3@55 / 3@70 / 3@82.5 / 3@95

Spartan Body Weight: 

Chest

Abs Weapon

** I need to do these more since they are giving me a hard time. The hard time is good since once I am able to do them more easily that will be progress **

Wednesday - Defenders - Spartan Body Weight

Haven't mentioned it on this blog yet but I have been going to Defenders Martial Arts workout / class on Wednesday evenings. Good for some light conditioning and working on explosive power in addition to learning to kick some ass. Tonight, Lance the teacher was not there and there wasn't a class but I was able to use the time to do some Spartan Bidy Weight routines. 

Time: 45 minutes

Warm Up:
Light jogging before, after, and in between:
50 jumping jacks
40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

Spartan Body Weight Short Summer Workouts:
Core Conditioning
Triceps 
Chest (reps)

Tuesday - Press, Pull, Bench, Row

Nothing exciting to report. Just got in and did my work. Missed a few reps but that is okay since I will get stronger to hit them next time.

Time: 60 minutes

Press: 5@Bar / 5@5 / 3@10 / 3@15 / 3@20 / 3@25 / 3@27.5 / 3@30 / 2@32.5

Lat Pull Downs: 12@130 / 10@140 / 8@150 / 4@170 / 2@180 **Next time: 140/150/160/170/180

Bench: 12@42.5 / 10@45 / 6@47.5 / 4@52.5 / 3@55 **Next time hold but go to 57.5 on last set

Row: 12@37.5 / 10@45 / 8@50 / 4@57.5 / 2@60 **Next time: 40/47.5/52.5/57.5/60

Monday - Deadlifts, Squat & Row, Spartan BW Back Attack

Still doing the Squats & Rows since I want to finsish what I started but glad that I threw in the Back Attack at the end. Learning that I should always be able to do one of their short workouts as a finisher and can even add on additional ones like I will on Thursday. Overall the goal is to become an insanely conditioned machine that can compete in the Competitive Class in Spartan Races.

Time: 55 minutes

Deadlifts: 5@37.5 / 5@52.5 / 3@65 / 3@80 / 3@95 / 3@110

10 KB Squats & 10 Row Super Set: 30 / 35 / 40 / 45 / 50 / 50 / 50 / 50 / 50 / 50

Spartan BW Back Attack workout

Saturday Run

I guess that I am getting better at my run since I improved my pace from last time. Getting it under a 10 minute mile is significant for me but just the start.

Time: 50:74
Distance: 5.05 miles
Pace: 9:57