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