paullee33 Posted December 30, 2011 Share Posted December 30, 2011 Workout today15 min cardio2 min -walkouts, knee raises, cross over lunges, and front kicks (30secs/exercise)Inverted rows 3x102 hand KB swings 5x40 sec(40lb)Box jumps 5x10KB clean and Press 5x10/side(40lb)An roller 3xAMRAP (12,7,5) Link to comment Share on other sites More sharing options...
paullee33 Posted January 3, 2012 Author Share Posted January 3, 2012 2 Jan 12 workout2 min warm up- squat thrusts, shuffles, mountain climbers, & jacks (30 sec each)Rocking chairs - high/low AMRAPx3(10/10)(15/11)(20/10)Staggered push ups -AMRAPx3 10,12,10Bounce pushups - AMRAPx3 6,5,6Dive Bombers - AMRAPx3 6,5,3Semi planche pushups - confusing had problemsAir plunges - AMRAPx3 15,20,11Chinese pushups - AMRAPx3 8,6,6Inverse pushup - AMRAPx3 8,10,8Handstand pushup - AMRAPx3 3,2,2Cool down - chest stretch, fore arm stretch, overhead arm pull, and abdominal stretch Diet note- 2 days eating vegan and no cravings or issues. I weighed in at 187.6 to start the year and 14.7% body fat. Most importantly, I am excited for a change in diet that will improve my health. Happy New Year all! Link to comment Share on other sites More sharing options...
paullee33 Posted January 4, 2012 Author Share Posted January 4, 2012 I use a combination of the spartan workout routine and then body weight exercises. Today was a spartan day. Day 8 24 min start to finish. High pull 3x30 sec/side 30 lb kb2 hand kb swing 1x1min 30 lb kbWalking pushups 3x30 secKb floor press 2x15 (14,10) 45lb kbs (actual reps)Squats with 12 lb weighted barn 3x12, supposed to be tire flips, tire was being used. Link to comment Share on other sites More sharing options...
paullee33 Posted January 5, 2012 Author Share Posted January 5, 2012 Circuit 20 min20 reps of each, as many circuits as possible. 3 cycles completedRotational warmups-neck,shoulder,hips,knees,anklesGood morningsDirty dogsMule kicks1 leg Romanian dead liftHip extensionsHam sandwichCool down stretching Link to comment Share on other sites More sharing options...
paullee33 Posted January 6, 2012 Author Share Posted January 6, 2012 Today I was only able to get in my Army PT session. I have done pt on the 3rd and 4th as well.I did a 50 minute pool pt session. It was a full body workout. Swimming, floating weights, jumping, flutter kicks, jumping jacks, running laps, and a stretching cool down it was amazing. I feel worked with none of the impact. Link to comment Share on other sites More sharing options...
paullee33 Posted January 7, 2012 Author Share Posted January 7, 2012 Spartan workoutPushup ladder 11 to 1Forward lunge w/20lb dumbbells 3x30 sec/sideFloor wiper 135lb straight bar 3x12KB dead clean 3x30sec/side (30lb kb)Burpees 5x30 sec Link to comment Share on other sites More sharing options...
paullee33 Posted January 7, 2012 Author Share Posted January 7, 2012 Today was good. I went to a spin class on post with my wife. It was our first time and I was pretty impressed with the instructor. I also did an additional work out of pull ups 5sets of 3 reps and then 3 sets of 3 reps of negatives. Link to comment Share on other sites More sharing options...
paullee33 Posted January 8, 2012 Author Share Posted January 8, 2012 So in the Spartan workout program tday is day 14, the first testing day.25 pullups50 deadlifts (135lbs)50 pushups 50 box jumps (24")50 floor sweepers (135lbs)25 kb dead clean and press/side 16Kg KB25 pullupsall exercises AQAP, my time:28 min, goal time set by book is 20 min. a little off. what a workout Link to comment Share on other sites More sharing options...
paullee33 Posted January 10, 2012 Author Share Posted January 10, 2012 Hour long cardio kickboxing class at club KO in San Antonio, TX. Had awesome vegan burrito with butternut squash, onion, black bean and red pepper filling. Topped with Daiya and guacamole. So good. Link to comment Share on other sites More sharing options...
paullee33 Posted January 11, 2012 Author Share Posted January 11, 2012 Army PT today. 125 crunches in different variations, 100 pushups in sets of 10 and running intervals for about 3 miles. A good all around workout. Link to comment Share on other sites More sharing options...
paullee33 Posted January 12, 2012 Author Share Posted January 12, 2012 More Army PT today1:30 sit ups1:00 incline partner assisted sit ups20 close/normal/wide push ups200 situps 20 sets of 103 miles of intervals Link to comment Share on other sites More sharing options...
paullee33 Posted January 13, 2012 Author Share Posted January 13, 2012 Army pool pt for 1 hr. full body workout. It was great, my muscles feel worked but no joint soreness. I highly recommend exercising in water at least once a week. Tomorrow I get back to the Spartan workout and some distance running. Link to comment Share on other sites More sharing options...
kareno Posted January 13, 2012 Share Posted January 13, 2012 Hey Paul! Great job on staying consistent in your training and journaling! It's inspiring to see! All the best,Karen Link to comment Share on other sites More sharing options...
paullee33 Posted January 14, 2012 Author Share Posted January 14, 2012 High pulls 4x30 sec (2 per side) 30 lb kb2 hand kb swing 3x60 sec 30 lb kbWalking push up 5x10Leg thrust 1x25Barbell floor press 5x3 60lb dbDouble windmill 3x8/side 15lb kb top & 20 lb kb bottomTime 29:08 Link to comment Share on other sites More sharing options...
robert Posted January 14, 2012 Share Posted January 14, 2012 Nice work, Paul! Great consistent efforts and I like your workout variety as well. All the best this weekend! Train hard, eat plenty plant-based whole foods. -Robert Link to comment Share on other sites More sharing options...
paullee33 Posted January 17, 2012 Author Share Posted January 17, 2012 Worked out with my wife today. She wanted to try the Spartan Workout with me.Pushup ladders (11-1)Rear Lunge 5x30 sec alternatingFloor Wiper 4x15 135lbsOverhead squat 1x10/side 30lb kbCircuit - 5x30 sec/exercise High Plank Sand bag shoulder 30lb Walkouts Link to comment Share on other sites More sharing options...
paullee33 Posted January 21, 2012 Author Share Posted January 21, 2012 Time to catch up on my journalArmy upper body ptPushup ladder (40-5, increments of 5)Dip ladder (40-5' increments of 5)After every 2 sets took 2 laps around gymFinished with 20 min of intervals on elliptical Link to comment Share on other sites More sharing options...
paullee33 Posted January 21, 2012 Author Share Posted January 21, 2012 Lower body pt2 warm up laps around gym2 min squatsLunges around half bball courtSuicides (baseline, foul line, half court foul line and baseline) x3Wall sits 1 min1 min squatsLunges around half bball courtSuicides (baseline, foul line, half court foul line and baseline) x3Circuit (1 min medicine ball throws, 1 min squats) x 4 Link to comment Share on other sites More sharing options...
paullee33 Posted January 21, 2012 Author Share Posted January 21, 2012 Pool PTFlutter kicksCross country skier Leg spreadersRiding bicycleArm circlesWall push offsLeg liftsLeg lift and spreadersAll exercises use some sort of water weights for resistance or flotation Link to comment Share on other sites More sharing options...
paullee33 Posted January 21, 2012 Author Share Posted January 21, 2012 Pushups 50 AQAPGoblet squats 3x12 45lb kbFloor wipers 4x15 135 lbsPress 3x15 45 lbsBench press (50%1RM) 85 lbs 3x10Mountain Climbers 4x30 sec Link to comment Share on other sites More sharing options...
VeganDougie Posted January 21, 2012 Share Posted January 21, 2012 Hi Paul, Hope you do'nt mind me posting but gret to see how consistant you are being to and also i amvery curious to know what the spartan routine is. From your workout logs it looks intriguing and something i might want to try out after i finish my present routine. Is it online anywhere or is there a book that explains it? Any way have a great weekend,Doug Link to comment Share on other sites More sharing options...
paullee33 Posted January 23, 2012 Author Share Posted January 23, 2012 Doug,I really like the spartan workout, but it's intense which is why I use body weight exercise and pool pt/ army pt to supplement. It's only in book, I don't know anywhere it's free online. I know if you search spartan workout on amazon books. It pops right up. If you have any other questions let me know. Thanks for commenting. Link to comment Share on other sites More sharing options...
paullee33 Posted January 23, 2012 Author Share Posted January 23, 2012 Run day!3 miles at moderate pace (8 min miles) 1 mile interval sprints and jogs. Sprint curves and jog straights on 800 m track Link to comment Share on other sites More sharing options...
paullee33 Posted January 23, 2012 Author Share Posted January 23, 2012 So another Spartan workout with Dacia, she hates me during, but knows its a great workout. Love her so much. 1 arm supported row 2x5/side 45lb kbHigh pull 10/12/14/16/18/20/10 20lb kbWalking pushup 3x30 secUnicycle 5x30 sec/sideWalkouts 5x1 minMountain climbers 8x20 secTomorrow just pt then Tuesday is the day 29 test. Wish me luck. Goal is under 25 min Link to comment Share on other sites More sharing options...
paullee33 Posted January 25, 2012 Author Share Posted January 25, 2012 Army PTPush up ladders 40/30/20/10Sit up ladders 40/30/20/105 pull ups1.5 mi runPush up ladders 25/10Situps ladders 25/103/4 mi run Link to comment Share on other sites More sharing options...
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