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