April 23, 2014

Another Glorious Day in the gym. I was able to increase my dead lift, and today got all reps on my sets.
Feeling pretty stoked tonight. Especially since been over year that i have really tried to lift heavier. Only thing I need more flexibility in low back and hamstrings for my squats to improve. Think tightness hindering them some.
Workout:
30 burpees warm up
Weighted pull ups 5x5 35#
Squats 1@225, 2@245, 2@265
DB Shoulder press 5x5@60
Dead lift 1@225, 2@245, 2@265
Curls 5x5@95
Calf raises 5x5@380
Weighted dips 5x5@60#
7 rounds
5 stair runs
10 burpees
Rest 1 min between sets and rounds.

30 push ups to finish off the night.
Happy training everyone!

April 17, 2014

Haven't posted since last week. I have had a great day today. Been part of a squat challenge in a group I am in, so far have done 500 squats throughout the day.
My workouts seem to be going really good. My strength is increasing. I feel great with my lifts. Started doing pull ups and dips with weighted vest. Still increasing on squats and dead lifts, as well as everything else.
So here is today's workout routine.
Workout
50 burpees warm up-yes still had to warm up even with all squats during day
Weighted pull ups 4x5 w/ 34# vest
Squats 4x5 1@225, 1@245, 2@265
DB shoulder press 4x5 @ 60
Dead lift 4x5 1@225, 3@245
Curls 4x5 @ 105
Calf Raises 4x5 @ 360
Weighted dips 4x5 w/ 45# vest
10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees, 10 squats, 10 burpees
Push ups with feet elevated 30

With end of today's workout, I have completed day 17 of Spartan push up challenge and day 25 of 100 burpees a day for 100 days challenge. Moving right along!

April 11, 2014

Had another good training day. This morning started my day with 30 diamond push ups, day 11 completed of 30 day challenge. After work I headed to gym. I decided to add another set to routine today. I feel stronger each day. I was able to go up in weight again on squats and dead lifts. I also added the vest to the dips for extra weight.
Workout
50 burpees warm up
Pull ups 4x5 with 24# vest
Squats 4x5 2@225, 1@245, 1@255
DB Shoulder Press 4x5 @55
Dead lift 4x5@225
Curls 4x5@95
Calf raises 4x5@320
Dips 4x5 with 24# vest
50 burpees to finish

This is day 19 of 100 in the 100 burpees a day for 100 days challenge. 1900 burpees completed!!
Think I am doing good right now with my strength and progression. Just keep pushing myself!

April 9, 2014

I had another great day! This morning did my push ups for day 9 of 30 day Spartan challenge. This afternoon I was back at the gym lifting. I was able to increase my weight on several of the exercises, surprising to me. I have been doing lighter weight explosive type exercises for so long, I didn't know if would be able to lift heavy again. I will continue increasing weight each workout til unable to get reps for that set. Plus going to add a set to each exercise next week.
Today's workout
50 burpees warm up
Rest 1 min
Weighted pull ups 3x5 with 24# vest
Squats 3x5 @ 225
DB Shoulder Press 3x5 1@50, 2@55
Dead lift 3x5 @ 205
Curls 3x5 @ 95
Calf Raises 3x5 1@200, 2@290
Dips 3x5 @ BW
50 burpees to complete workout
*Rest 1 min b/w sets and workouts.
Like I said, I will continue going up with my weight. Be interesting at end of 4 wks to see what gains I make. With the completion of 100 burpees that completes day 17 of 100 burpees 100 days challenge.

April 7, 2014

Had a great workout this afternoon. Going to back off running so much for next 4 weeks and work on my strength and adding a little size. I definitely want to improve my squats and dead lifts over this time. I have been doing squats, but just don't feel like I am that strong in them. Dead lifts on the other hand suck, I have never been a fan. I think once I get the form down for lifting I will do fine. So here is this afternoons routine.
50 burpees warm up
Pull ups 24# vest 3x5
Squats 3x5 1@205, 2@225
DB Shoulder Press 3x5 2@45, 1@50
Dead lift 3x5 3@185
Curls 3x5 3@75
Dips 3x5 BW
Calf Raises 3x5 3@180
50 burpees to finish
Rest was 1 min between each set and exercise. This is different than have done in past 22 months. See where it takes me. Happy training!

April 4, 2014

Another quick routine, pressed for time! But you know what I really like doing them like this. Today I was little slower than Wednesday plus I added dead lifts into the routine.
Routine this afternoon
Pull ups 30
Burpees 100
Squats 30
DB Curls 30
Shoulder Press 30
Dead lift 30
Calf raises 30
Finished in 24:24 today!

This morning tried to run, but I got a block from house and it started lightning, so that was a no go. I did do 60 push ups though this morning.

April 3, 2014

Another great day training! Today no running...did 75 min Taekwondo class, actually did some sparring tonight, love it...100 burpees, 50 push ups, 30 squats, and 30 calf raises.

April 2, 2014

Another great day training. This morning I did a 5K jog. Not trying to on speed. Just logging some miles right now. After my run I did day 2 of 30 day push up challenge. Then I stretched out to increase flexibility and cool down.
This afternoon had another great workout. I was pressed for time so I changed up my routine a little today. I did the following routine for time.
Workout
Pull ups 30
Burpees 100
Squats 30
DB curls 30
Shoulder Press 30
Calf raises 30
Finished in 17:57...felt great! Day 10 of 100 burpees a day for 100 days challenge complete and day 29 of 30 day squat challenge done!

April 1, 2014

Today has been great! This morning got up and jogged 800m with high altitude mask on. Then I did sprints, 4x100m with 30s recovery between sprints. After my sprints I did 30 squats for day 28 of my 30 day squat challenge and 30 calf raises for day 3 of 30 day challenge for myself. Afterwards I did some stretching to increase flexibility.
This afternoon I took a challenge that was just an April Fool's Day challenge. Not meant to be done. But I thought what the Hell. The challenge was 100 burpees and 100 push ups for time with a cap of 20 minutes. I moved through the burpees pretty good. I finished the 100 in about 8:30 minutes. The push ups were another story. They kicked my tail, especially since my arms were feeling it from the burpees. I finished the challenge in 13:14. I was hoping for a faster time and sure was pushing for it. I have a reference point and will push to improve this time. So day 9 complete on 100 burpees a day for 100 days and day 1 complete in the 30 push ups a day challenge. Working on being a Spartan is constant challenge and pushing yourself to limits never knew could achieve.