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**