sparta challenge wk3, workout 5 (with some variation)
warm-up calisthenics 10 minutes
1 mile jog in 10 minutes, then circuit:
Barbell Curls 80# 12/12/12
Close Grip Bench Press 155# 13/14/14
Chin-ups 8/8/8
Incline Dumbell Flys 2×25# 13/13/13
Alternating Dumbell Hammer Curls 2×35# 15/15/15ct
Overhead Tate Press/Triceps Extension 2×30# 15/15/15
Concentration Dumbell Curls 30# 12/12/12/arm
Workout:
- Type: Strength Training
- Date: 01/30/2010
- Time: 19:00:00
- Total Time: 00:44:34.00
- Calories: 470
Filed under: Strength Training
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sparta challenge wk3, workout 4
Warm-up calisthenics
Deadlifts 150# 12/12/12
Front Squats 80# 12/12/12
Romanian Deadlifts 80# 12/12/12
Physioball LegCurls 15/15/15
Standing Calf Raises 150# 20/20/20
Alternating Crunches 12/12/12ct
Supine Leg Raises 15/15/15
Workout:
- Type: Strength Training
- Date: 01/28/2010
- Time: 19:00:00
- Total Time: 00:19:20.00
- Calories: 204
Filed under: Strength Training
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back in the water!!!
2000 yd freestyle in 34′30″
5 x 100 yds free
100 yds: odd 25’s free, even 25’s kicking on side
I wasn’t planning on swimming today but I ran yesterday and wasn’t in the mood today. It was a good thing, too, because the pool was not crowded for once, and I actually got a good long swim in without having to dodge or maneuver around people. I’ll lift later.
Workout:
- Type: Swim
- Date: 01/28/2010
- Time: 13:30:00
- Total Time: 00:45:22.00
- Calories: 479
- Distance: 2,600 yd
- Average Pace: 1:44.9/100yd
Filed under: Swim
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sparta challenge wk3, workout3…windsprints
(calisthenics and 5 miles jogging–logged earlier)…then
4 x 60 yds build-ups
5 x 20 yds windsprints
5 x 30 yds windsprints
5 x 40 yds windsprints
5 x 60 yds windsprints
(total above yardage and x2 for complete distance)
10 sets hosetower stairs
*I never could have imagined how badly running sprints can kick my ass so thoroughly. I couldn’t put too much oomph into them today because of my back, but even so, it hurts.
Workout:
- Type: Run
- Date: 01/27/2010
- Time: 20:00:00
- Total Time: 00:15:36.00
- Calories: 103
- Distance: 1.13 miles
- Average Pace: 13:51.41/mile
Filed under: Run
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pinched a nerve in my lower back=sucky day
the sparta challenge called for warm-up calisthenics and the 1.5 mile run at the end of their prescribed routine, but I hurt my back goofing off with the kids, so I did my warmups and a 5-mile jog to sort of shake out the stiffness. The legs were pretty tired and took a while to get going. I’m still getting used to not being such a heel-striker, and that has made things more pleasant. I did the sprints and stairs a short while later.
Workout:
- Type: Run
- Date: 01/27/2010
- Time: 17:00:00
- Total Time: 00:51:19.11
- Calories: 609
- Distance: 5.06 miles
- Average Pace: 10:08.11/mile
Filed under: Run
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DUMP the CHARGES!!! FREE the THREE
circuit:
Push-ups 21/21/21/21/21/21
1/2 Sits 20/20/20/20/20/20
Triceps Push-ups 10/10/10/10/10/10
Leg-up Crunches 20/20/20/20/20/20
then Heavybag:
Jab-Cross (no gloves) 50/50/50/50/50/50/50/50/50/50ct
Open Palm Hits 10/10/10/10/10/10/10/10/10/10/hand
and finally weight circuit:
Standing Military Press 100# 12/12/12
Lunges 15/15/15ct
Pull-ups 8/10/10
Physioball Crunches 25/25/25
Shoulder Shrugs 100# 12/12/12
Hanging Knees-to-Elbows 10/10/10
Workout:
- Type: General Cardio
- Date: 01/26/2010
- Time: 12:00:00
- Total Time: 00:38:35.00
- Calories: 407
Filed under: General Cardio
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sparta challenge wk3, workout2
warm-up running in place for 8 minutes, then circuit:
Dumbell Press 2×55# 17/17/17
Upright Rows 80# 12/12/12
Incline Dumbell Press 2×55# 17/17/17
WideGrip Pull-ups 9/9/8
Dumbell Butterflys 2×20# 13/13/13
Bent CloseGrip Rows 80# 13/13/13
Single Arm Triceps Kickbacks 20# 12/12/12/arm
Push-ups 20/20/20
then HeavyBag:
Jab-Cross 50/50/50/50/50ct
I wasn’t planning on the heavy bag, but after having my morning wrecked by talking with wyndham timeshare stooges and dealing with alarm company people on the phone for hours without knowing where the service tech is, my pet bag took a beating. In fact, I’m going back out to my garage to hit it some more.
Workout:
- Type: Strength Training
- Date: 01/26/2010
- Time: 10:30:00
- Total Time: 00:33:02.00
- Calories: 348
Filed under: Strength Training
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sparta challenge wk3, workout 1
2300 yds swimming, then circuit:
Dumbell Squats to Parallel 2×60# 13/13/13
Dumbell Lunges 2×20# 20/20/20ct
Romanian Deadlifts 80# 13/13/13
Physioball Leg Curls 15/15/15
Standing Calf Raises 120# 20/20/20
Center Crunches w/2″ pause at top 20/20/20
then some straight sets to add to the joy:
Standing Single Leg Curls 30# 10/10/10/leg
Leg Extensions 80# 10/10/10
This challenge thing is getting to be more of the same regarding the lifting, having envisioned something more than pretty the same routine three weeks in a row. The stuff I saw on the crossfit website was what I had in mind, but this seems to be a whole lot of lifting and not much else except for the windsprint stuff in the middle of the week, which is a lot of fun. I also don’t care too much for the advocare ads.
Workout:
- Type: Strength Training
- Date: 01/25/2010
- Time: 10:30:00
- Total Time: 00:25:00.00
- Calories: 264
Filed under: Strength Training
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crowded day at the pool
1500 yds freestyle
6 x 100 yds odd/free, even/breaststroke
100 kicking
100 yds 50 free, 50 kicking on side
then on with sparta challenge stuff upstairs
Workout:
- Type: Swim
- Date: 01/25/2010
- Time: 09:30:00
- Total Time: 00:42:06.00
- Calories: 444
- Distance: 2,300 yd
- Average Pace: 1:49.97/100yd
Filed under: Swim
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10-minute torture to keep myself feeling human
circuit:
Push-ups 20/20/20/20
1/2 sits 20/20/20/20
Triceps Push-ups 15/15/15/15
Lunges 10/10/10/10ct
Pull-ups 7/7/7/7
Workout:
- Type: General Cardio
- Date: 01/24/2010
- Time: 15:00:00
- Total Time: 00:09:30.00
- Calories: 100
Filed under: General Cardio
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