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DAY 24 – 11/21/2011

Torching the upper body, arms, and CORE

WORKOUT # 1

1.5 mile run

Lat pull downs – 2×6

135lb bench – 26 reps

Lat pulldowns – 2×12

135lb bench – 26 reps

DB pushup position row – 2×6

DB upright row – 2×6

135lb bench – 26 reps

DB pushup position row – 2×12

DB upright row – 2×12

135lb floor bench – 25 reps

DB clean and press – 2×6

10lb DB bentover back fly – 2×15

135lb floor bench – 25 reps

DB clean and press – 2×12

10lb DB bentover back fly – 2×15

135lb floor bench – 25 reps

2 – 45lb plate – shrugs – 50 reps

100 toe touches

45lb plate front raise – 25 reps

Seated Russian Twist position with 45lb plate above head… 2 sets of 30-40 seconds

WORKOUT # 2

Pullups – max reps

95lb clean and jerk – 12 reps

Band flys – 25 reps

Bentover band flys – 25 reps

40lb chain side raises – 10 reps

…….4 sets —- (total pullups – 21, 16, 15, 16)

Heavy Rope circuit

4 exercises – 1 minute each with a 1 minute plank in between each set

DAY 25 – 11/20/2011

Girls on the Run sponsored 5k run

3.1 miles — personal best 20:21

Some events coming up!

a simple 5k sunday morning

Tough Mudder Tampa on December 3

Then of course the BIG one in 26 days – WORLDS TOUGHEST MUDDER NJ

DAY 26 – 11/19/2011

DB Bench – 10 reps, 5 reps, 10, 5

Leg raise then toe touch… 50 reps

DB Bench – 10 reps, 5 reps, 10, 5

25 leg raises then 25 toe touches

Heavy Rope Drill – squat while raising the rope above your head, then a 2 arm ‘whip’…repeat 30 times

20lb DB lunges – in lunge position, perform a curl and a shrug every lunge… 40 yards – 2 sets

45lb plate – 50 front raises, 100 bentover rows

Heavy Rope Drill – squat while raising the rope above your head, then a 2 arm ‘whip’…repeat 30 times

Wall pushup position holds – 100 seconds

Wall pushups – 100

Situps – 100

1.5 mile run

its winding down time…. have to stay fresh and focused

DAY 27 – 11/18/2011

WORKOUT # 1

Agility Ladder Drills – 30 yards, 5 exercises, 5 sets each

Heavy Rope Drills – 12 seconds of 8 exercises with 6 two arm ‘whips’ after each..15 second break after each exercise

Body weight circuit – hanging leg raises, pullups, pushups, squats, crunches (3,6,9,12,15)—5 sets

Agility Ladder Drills – 15 yards side (right), sprint back, 15 yards side (left), sprint back — repeat 4 sets

Heavy Rope Drill – squat while raising the rope above your head, then a 2 arm ‘whip’…repeat 25 times

WORKOUT # 2

2 mile run

2 minute plank

DAY 28 – 11/17/2011

2 mile run

50 burpees with 20lb DBs, doing a row in pushup position each time

30 each leg suplex Abs

10 burpee pushups jump into a pullup

AB buffet – 5 different exercises 30 seconds each

20 burpee pushups jump into a pullup

50 dips while churning legs

20 burpee pushups jump into a pullup

AB buffet – 5 different exercises 30 seconds each

DAY 29 – 11/16/2011

2 min plank
1 min plank
250lb tire – 100 flips
Feet 6in off ground – 4×25 crunches
1 min plank
Side plank – 30 1-leg knee to chest each side
2 min side plank each side

DAY 30 – 11/15/2011

Double Leg WORKOUT DAY

225lb squats – 6
Pullups – 13
6 long jumps hands on head
25 crunches
…..5 sets

150lb sled pull lunges – 20 each leg
100 flutter kicks
25 scissor kicks
13 pullups
…..3 sets

Mountain climbers – 45secs
13 pullups
Mountain climbers – 30secs
13 pullups
Mountain climbers – 20secs
20 second pullup hold

WORKOUT # 2

11 minute of agility ladder drills

50 Russian Twists one side at a time QUICK

50 jack knife Abs

Sled sprints – 2 sets of 40 yards each (65lbs, 110lbs, 155lbs, 200lbs)

Sprint circuit – mix of 20 yards, 40 yards, timed, racing, 200yard sprint to end it

5 box jumps for height superset 10 DB squat jumps…. 3 sets

3×8 DB 1 leg squats each leg

DAY 31 – 11/14/2011

Double upper body day

WORKOUT # 1

DB Bench – 20, 15, 10, 5

1 minute pushup hold, immediately followed by 30-35 pushups, immediately followed by 30 heavy rope Jumps

DB row – hold 10 seconds, do 10 reps, then 8 reps then 6 (holding each time, each arm)

1 minute pushup hold, immediately followed by 30-35 pushups, immediately followed by 30 heavy rope Jumps

DB curl into military – 20, 15, 10, 5 (superset 3 DB rows after each set)

1 minute pushup hold, immediately followed by 30-35 pushups, immediately followed by 30 heavy rope Jumps

DB deadlift – 20, 15, 10, 5 (superset crunches after each set)

1 minute pushup hold, immediately followed by 30-35 pushups, immediately followed by 30 heavy rope Jumps

WORKOUT # 2

Nonstop combination of pullups (3 sets) with curl circuits, military press circuit, upright row circuits, back fly and side raise circuits

Resistance band circuit – thick band – 50 reps – curls, upright row, flys, bentover flys

Pushup hold circuits, at top, half way, 5in from ground, mixed in with pushups, leg holds, etc

Quick AB circuit

16lb Med ball toss circuit – kneeling chest launches, side launches, over head throws, under leg throws

DAY 32 – 11/13/2011

A light 2 – workout day

WORKOUT # 1 – 2 mile run

WORKOUT # 2 – 60 minutes of 7on7 football

DAY 33 – 11/12/2011

BIG time REST day !

DAY 34 – 11/11/2011

200lb sled sprints – 40 yards backwards, 40 yards forwards

Pullups – 15

200lb sled sprints – 40 yards backwards, 40 yards forwards

Wall Pushups – 30

200lb sled sprints – 40 yards backwards, 40 yards forwards

Pullups – 15

200lb sled sprints – 40 yards backwards, 40 yards forwards

Wall Pushups – 30

Heavy Rope Jumping jacks – 30

3 HIGH 4ft hurdle jumps into a sprint – twice

—–repeat 2 sets

AB Buffet – 9 exercises x20-60 reps

DAY 35 – 11/10/2011

WORKOUT # 1

Standard upper body workout

Lat Pulldowns

DB front raises, side raises, military, upright row

Cable pulls, pulldown, lat pulls, forehead pulls, triceps, over head triceps

DB row, DB pushup row, DB kneeling curl into press

Rolling DB tricep presses, incline pushups, planks, seated curl presses, and alternating presses

End with a heavy rope circuit – 3 sets 30 seconds

WORKOUT # 2

Agility ladder drills

HEAVY DB row – hold up top for 10 seconds, the do 10 reps…each arm 3 set, increasing weight

2 minutes of planks

300lb rowing sled pulls – 40 yards – 4 sets

Core BB twists – 3 sets of 8

Band to forehead, chin, chest, then explosion dips – 3 sets

AB Buffet….8 sets of Abs 20-60 reps each

RUN OUTSIDE – 35 degrees, dark, raining, windy….. your basic run

9.5 miles with 2 sets of steps (120 steps at a 200ft incline)

50 pushups

DAY 36 – 11/9/2011

BB above head squats – 12

20lb DB jumping split squats – 20

275lb Box Squats – 5 reps

Pullups – 10

—– 4 sets

100 lunges holding a 45lb plate

1 more set of the above circuit

5 minute AB circuit

1.5 mile run

DAY 37 – 11/8/2011

WORKOUT # 1

A nice crisp morning 6 mile run

WORKOUT # 2

A nice crisp night time 3.5 mile run

DAY 38 – 11/7/2011

2 mile run

Bench 225lbs – max reps
15lb Weighted burpees – 10 reps
Bench 135lbs – max reps
DB pushup position rows – 6-8 each arm
…….3 sets

DB deadlift, military, curls, front raise, bentover back fly… 5 reps each
50 abs
Repeat doing 10 reps, 15, 10, 5…with 50 abs in between each

30 seconds ropes – 3 sets
30 seconds db tris
30 seconds db jumping cleans

DAY 39 – 11/6/2011

90 minutes 7on7 football

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DAY 40 – 11/5/2011

WORKOUT # 1

Hills, up and down, steady incline/decline, 30 degrees, nothing but shorts and a long sleeve t-shirt = 9.25 miles

Then a heavy rope circuit

Jumping jacks, ropes above head – 30 reps

25 knees to chest crunching Abs – 25 reps

—-4 sets

3 rope exercises (standing/sitting) 10 seconds each – repeat 4 times

Bosu (reverse) pushups and launch off the bosu ball – 15

Bosu knees to chest Abs – 25

—-2 sets

WORKOUT # 2

2 mile weighted vest run (40lbs)

DAY 41 – 11/4/2011

MUCH NEEDED REST DAY, OH MAN

DAY 42 – 11/3/2011

WORKOUT # 1

5×30 bosu pushups superset 5×50 crunches

5×12-15 pullups superset 5×25 toe touches

2×25 dips

Stretch……

WORKOUT # 2

3 mile run

DAY 43 – 11/2/2011

2 mile run

135lb box squat – 20 reps

25lb plate above head lunges – 10 each leg

225lb box squat – 10 reps

45lb plate above head lunges – 8 each leg

……..2 sets

20lb DB – reverse lunges 3 each leg, 3 forward jumps —- 6 sets

30 seconds of Abs superset 8 one leg balance squats each leg …. 3 sets

5 minute mixed plank and side plank circuit

1.5 mile run

DAY 44 – 11/1/2011

2 mile run

Heavy Rope drills – 10 sets of 30 seconds (all different variations of upper/core speed work)

Quick alternating foot speed jumps – 18in box – 20 seconds

40in box – speed jumps – 1 minute

—— 3 sets

Flat on back, knees to chest Abs – 30 seconds

Crunches – 30 seconds

—– repeat 5 sets no break

1.5 mile run

DAY 45 – 10/31/2011

WORKOUT # 1

Wake up, crush out a nice cold 4 mile run

WORKOUT # 2

2 mile run

12 pullups, 25 crunches, 25 resistance band triceps – 7 sets

DB flat bench, DB incline bench, DB decline bench – 50 reps of each (slightly heavy)

30 sledge hammer tire slams, 5 tire flips (450lbs)

150lb sled pull, 30 yards – 4 sets

25 pushups, 25 crunches – 4 sets

DAY 46 – 10/30/2011

2 mile run —- snow, ice, wind, slush, 30 degrees….

50 pullups

50 crunches

100 pushups

100 flutter kicks each leg

100 diamond pushups

100 flutter kicks each leg

100 wide pushups

100 flutter kicks each leg

Another 2 mile snowy slush windy icy run

DAY 47 – 10/29/2011

4 mile run – 51 pushups half way through, another 51 after the run

40 degrees, high winds, ice cold freezing rain… not the most pleasant run but treacherous, wet and muddy nonetheless…

DAY 48 – 10/28/2011

WORKOUT # 1

5.5mi run

150 pushups (1×50 close, 1×50 wide, 1×50 regular)

WORKOUT # 2

DB jumping upright rows, 135lb bench max, DB pushups position row

DB jumping upright rows, 135lb incline bench max, DB pushups position row

DB jumping upright rows, 135lb decline bench max, DB pushups position row

Burpie, pushups, jump, pullups— repeat… total of 75, different pullup variations

45lb plate – front raises, triceps, rows, curls (25 each)

Barbell above head, straight arm, low squats superset DB squat curls and squat shrugs

More pushups, more burpies, more pullups, more jumps…. Repeat repeat repeat

DAY 49 – 10/27/2011

Weighted pullups – 8

TRX pushups – 30

Spiderman pushup jumps – 20 yards

—-3 sets

50 each side suplex ABs

Side hurdle jumps – 50 each way

Leg raises to the bar pullup position – 10

Resistance band – 5 rows, 1 squat – 10 sets

25 each side suplex ABs

—-2 sets

Upwards resistance band wood chops – 50 each side

25 plank to pushup explosion with knee to elbow – 25

DAY 50 – 10/26/2011

WORKOUT # 1

2 mile run (40lb weight vest)

200 crunches

WORKOUT # 2

40lb DBs – 10 alternating rows, stand up straight….right back into 9 each arm, 8,7,6,5,4,3,2,1 (no break)

40lb DBs – 1-arm deadlift into upright row…10 each arm….right back into 9 each arm, 8,7,6,5,4,3,2,1 (no break)

20 yard rope sled sprint (150lbs) followed by 40 yard rope sled pull, twice — repeat 3 sets

DB Hammer curls – 10

20 pushups

DB Hammer curls – 8

20 pushups

DB Hammer curls – 6

20 pushups

DB Hammer curls – 4

20 pushups

DB Hammer curls – 2

20 pushups

30 seconds plank (last 10s tap toes to ground)

30 seconds side plank (last 10s side hip thrusters)

30 seconds other side plank (last 10s side hip thrusters)

30 seconds pushups position (last 10s tap toes to ground)

—-repeat 3 sets (6 mins total)

50 seconds flutter kicks then 10 second leg holds (6in off ground)

40 seconds flutter kicks then 20 second leg holds (6in off ground)

30 seconds flutter kicks then 30 second leg holds (6in off ground)

20 seconds flutter kicks then 40 second leg holds (6in off ground)

10 seconds flutter kicks then 50 second leg holds (6in off ground)

DAY 51 – 10/25/2011

4mi run

(TRX pushups = pushup position, feet strapped into blast straps hanging 2 feet off the ground. Perform 1 pushup then bring both knees into your chest fast, and repeat pushup…)

135lb resistance band squats – 15 reps

TRX pushups – 20

Resistance band circuit for speed – above head, flys, straight lat pulls, reverse lunge with rows, 10 of each)

Pullups – 13 reps

…..repeat 4 sets

Squat jumps (5 reps with 25lb plate, 5 with out), squats (5 with 25lb plate, 5 without) – 3 sets

Resistance Band Russian Twists – 3×15

1.5 mi run

DAY 53 – 10/23/2011

Rest day — some low key softball games

DAY 54 – 10/22/2011

50 laps

500 pushups

1.5mi run

1 set of steps with a cinder block

100 pushups

—–14miles & 600 pushups

DAY 55 – 10/21/2011

Box jump for height – 10

Blast straps pullups – Max

40 yard long jumps with 25lb plate

—–repeat 4 sets

Leg raises – 30secs

Russian Twists – 30 secs

—-2 sets

25lb plate, kneeling into a standing position (weight above your head) – 10 each leg

100 Russian Twists with 25lb plate

25lb plate, kneeling into a standing position (weight above your head) – 10 each leg

20 yard pushup walks with 25lb plate on your back— 1 set forward, backward, side left, side right

10min core circuit with 40lb chain on your back (30 secs of each plank, side plank left, side plank right, pushup holds…5 sets)

DAY 56 – 10/20/2011

WORKOUT # 1

12 minute of ladder drills (agility) with 10×10 pushups mixed in

10 cones spaced out every 5 yards (50yds total)…10 pushups then sprint to the first cone and back… repeat every cone (50 total yards) with 10 pushups after each set (100 pushups)

100 crunches

60 wide variety pushups

50 crunches

10 cones spaced out same way over 50 yards…. Side shuffle to each cone doing 10 pushups then 9,8,7,6,5,4,3,2,1…. And repeat other side (110 pushups)

WORKOUT # 2

4 exercise circuit

50lb DB – 1 arm row (10 each arm)

1 arm blast strap pullup with DB in other hand punching on the way up (5 each side)

30lb DB – deadlift into a clean and press – 20 reps

Resistance band standing chest flys – 20 reps

…….repeat 5 sets

4 exercise circuit

DB incline flys – 20 reps

Bentover resistance band flys – 20 reps

Resistance band front raises – 20 reps

1 arm deadlift into a over head front raise – 10 each arm

……repeat 3 sets

12lb Med Ball standing firm slamming the ball on each side bringing it over your head slamming on the other side—- fast pace —- 20 slams each side, followed by seated med ball throws to your self (20) – 2 sets

DAY 57 – 10/19/2011

Easy day to get loose

1 mile, then 50 pushups

1 mile, then 50 pushups

DAY 58 – 10/18/2011

WORKOUT # 1

Wake up and bang out a 6.5 mile run

WORKOUT # 2

1.5 mile run

200 lunges

100 each leg

All with 45lb plate

40 – weight at right side

40 – weight at left side

40 – weight in front of chest

40 – weight on right shoulder

40 – weight on left shoulder

Russian Twists – 40 each side superset 40 knees to chest ….repeat 30 reps, 20, 10

40 yard prowlers – 11 sets

No weight, +20, +40, +60, +80, +100 and back down

Plank – 30 seconds (the last 10, tap your toes to ground)

Side plank – 30 seconds (the last 10 do side hip thrusters)

Other Side plank – 30 seconds (the last 10 do side hip thrusters)

Pushup position – 30 seconds (the last 10, tap your toes to ground)

…repeat twice

DAY 59 – 10/17/2011

2 mile run

135lb Dead lift – 6 reps

Incline DB curl into incline press – 10

Seated DB military (10 reps) into DB flat bench (20 reps)

—-repeat 4 sets

135lb Dead lift – 6 reps

40lb chain wall pushups – max

40lb chain pullups – max

40lb chain dips – max

—-3 sets

100 flutter kicks each leg then 20 crunches

—- 5 sets

DAY 60 – 10/16/2011

5 mile run, sold!

135lb flat floor bench(feet up) – 1 reps —— 1 reverse bar dips —-run 1 mile

DAY 62 – 10/14/2011

WORKOUT # 1

4 mile run with 40lb vest on — simple and to the point

WORKOUT # 2

5 pullups

6 dips

12 incline pushups

15 body squats

—-all while wearing 15lb vest….. repeat 10 sets

2 minute plank with the 15lb weight vest on

Run 2 more miles

WORKOUT # 3

Run 1.5mi

10 minutes of nonstop agility ladder drills

5 minutes of nonstop pushup walk circuit on ladder

100 each leg Abs bicycle kicks

Blast Straps – 2 sets max modified pullups

2 sets of upside down pullups

100 each leg Abs bicycle kicks

Run 1.5mi in torrential down pouring rain

DAY 63 – 10/13/2011

2 mile run

Pullups – 12 reps

45lb plate front raise – 15 reps

20lb DBs on shoulders front lunges – 10 each leg

…..3 sets

Crunches – 50 reps

Knees to chest – 25 reps

…..2 sets

250lb tire carries – 40 yards

250lb tire flips – 40 yards

20lb DB squat jumps – 12 reps

45lb plate seated punches to sky – 25 reps

…..3 sets

Crunches – 50 reps

Knees to chest – 25 reps

…..2 sets

DB alternating incline – 10 each arm

DB pushup position row – 10 each arm

…..3 sets

Crunches – 50 reps

Knees to chest – 25 reps

…..2 sets

DAY 64 – 10/12/2011

3 mile run

100 pullups

100 pushups

100 situps

100 squats

1.5 mile run

DAY 65 – 10/11/2011

1.5mi run

30lb forward lunges – 30 yards

20 leg raises

30lb reverse lunges – 30 yards

20 leg raises

30lb ski lunges lunges – 30 yards

20 leg raises

1 foot hurdle drills…. Sprints, side sprints, high knee jumps, side jumps, iggy shuffle, long strides, etc – 20 minutes

1.5mi run

DAY 66 – 10/10/2011

20 pullups

15lb DBs – burpie, pushup, jump with weight above your head – 10 reps

DB bench – 50 reps (80lb DBs)

15lb DBs – burpie, pushup, jump with weight above your head – 10 reps

DB seated military – 50 reps (35lb DBs)

15lb DBs – burpie, pushup, jump with weight above your head – 10 reps

DB Alternating bentover row – 50 reps (45lb DBs)

15lb DBs – burpie, pushup, jump with weight above your head – 10 reps

Db curls – 50 reps (25lb DBs) & DB b/h triceps – 50 reps – (25lb DBs)

15lb DBs – burpie, pushup, jump with weight above your head – 10 reps

Weighted Toe Touches – 50 reps

Repeat…. Use 20lb DBs for the burpies… cut all 50 rep circuits in half to 25 reps (same weight)

3 minutes of planks

DAY 67 – 10/9/2011

Wake up… eat a probar meal bar… pop some 180…. And then hit up a 19 mile outdoor run

DAY 68 – 10/8/2011

WORKOUT # 1

40 minute run through the rocky and hilly trails…. 1×50 pushups to cap it off

WORKOUT # 2

1.5 mile run with a 30lb DB…. Hold in any which direction

15 tire flips (450lbs)

3×10 hanging leg kicks to the bar

2×5 upside down pullups

60lb DBs – flat bench feet in the air (on ground) – 50 reps

60lb DB – 1 arm row, 10 reps each arm, then 9 each arm, 8,7,6,5,4,3,2,1 — no break

DAY 69 – 10/7/2011

Much needed rest — 10 workouts in 4 days

DAY 70 – 10/6/2011

WORKOUT # 1

Wake up – bang out nice soft 4.4 mile run

WORKOUT # 2

Not so easy…. Core Complex Training !

135lb barbell – military press – 20 reps

25lb DBs – jumping cleans – 20 reps

12lb Med Ball – squat, ball to ground, jump up, reach the ball as high as you can on the wall – 20 reps

12.5lb DBs – burpie with pushup, jump and bring weight over your head – 20 reps

—-do it for time!

4 sets – (4mins 35secs, 4:25, 4:44, 4:42) with 90 second breaks in between each set

150lb rope sled pulls – 20 yards — 3 times fast

2 minutes of situps

150lb rope sled pulls – 20 yards — 4 times fast

2 minutes of situps

DAY 71 – 10/5/2011

WORKOUT # 1

AB ball – pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – wide pushups – 25 reps

AB ball – crunches – 35 reps

AB ball –  wide pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – diamond pushups – 25 reps

AB ball – crunches – 35 reps

AB ball – diamond pushups – 25 reps

AB ball – crunches – 35 reps

Resistance band circuit – 1 arm rows (high, low, parallel), front raises, pulldowns, lunges (band nehind your back)

25 dips—50 crunches—25 dips—50 crunches

WORKOUT # 2

Run 2 miles

10 pullups, 10 knee raises, 5 pullups, 10 knee raises

3×30 knees to chest Abs

Run 2 miles

31 burpies with pushups

Run 1 mile

31 burpies with pushups

Run 1 mile

31 burpies with pushups

DAY 72 – 10/4/2011

WORKOUT # 1

Wake up – run 4 miles

WORKOUT # 2

1.5 mile run

135lb box squat – 10 reps

Pullups- 12-15 reps

25lb DB reverse lunges – 8 reps each leg

Hanging leg raises kicking the pullup bar – 6-8 reps

225lb box squat – 5 reps

Pullups- 12-15 reps

25lb DB reverse lunges – 8 reps each leg

Hanging leg raises kicking the pullup bar – 6-8 reps

Repeat the 135lb circuit 4 sets and the 225lb circuit 3 sets

30lb DBs…. Quick jumps (10 reps)….1 DB toe touches (10 reps) — 10 sets

WORKOUT # 3

1.5 mile run

1 mile run with weighted vest (45 squats throughout)

DAY 73 – 10/3/2011

WORKOUT # 1

Wake up —3 miles… 50 pushups at the start, 50 half way, 50 at the end

WORKOUT # 2

UPPPPPPEEERRRR

DB Bench (heavy) – 30 seconds

DB tricep pulldown (heavy) – 30 seconds

Lat Pulldown (heavy) – 30 seconds

….repeat that circuit doing half the weight for 60 seconds each round….

….then repeat the heavy 30 second round and 60 second round again

DB Incline bench (heavy) – 30 seconds

Feet elevated plank with 40lb chain – 30 seconds

DB seated military (heavy) – 30 seconds

DB alternating incline (light) – 60 seconds

Feet elevated plank with 40lb chain – 60 seconds

DB seated alternating military (light) – 60 seconds

5 minutes of Abs – 60 seconds of wach —crunches—russian twists—flutter kicks—toe touches—leg raises

Band wood chops – 60 seconds (30 each direction)

60 second plank

DB upright row 30 seconds then curl for 30 seconds

DB pushups position elevated row (light) – 30 seconds with a pushup in between each rep

DB pushups position elevated row (heavy) – 30 seconds

DB upright row 30 seconds then curl for 30 seconds

WORKOUT # 3

40lb weighted vest run with the dog….every time he stops —bang out some squats

—2 miles —- 130 squats —

2×25 pushups, 2×30 crunches —–good night

DAY 74 – 10/2/2011

5k race – personal best 20:34 (1^st in age group, 4^th overall)

DAY 75 – 10/1/2011

50 minutes of outdoor madness

Total of 4-5 miles mixed in randomly with 6×12 pushups, 6×12 squats, 6×12 mountain climbers, 4×12 pushups alternating feet up, 4 sets of max pullups on monkey bars, 2 sets of monkey bars, 4x20yard side shuffles each way, 8x20yard sprints with jogs in between, 10 burpies mixed in with 10 sets of steps circuit, quick hurdle jumps.

DAY 76 – 9/30/2011

WORKOUT # 1

Fat man pullups – 21 reps

1 arm med ball pushups – 21 reps each side

Pushup position med ball passes – 21 reps

Weighted dips – 21 reps

Crunches – 21 reps

5 min agility ladder circuit

3 min agility ladder circuit (upper body)

21 reps circuit from above – repeat 2 times through

5 min agility ladder circuit

21 reps circuit again – 1 more set

WORKOUT # 2

1.5 mile run

10 minute core circuit – 30 seconds each (plank, side plank right, side plank left, pushup hold) with feet on a 8 inch box

Over head sledge hammer slams on tire – 30 reps

Side sledge swings against tire – 15 reps each side

Feet on wall (body parallel) squat into wall, push back out (10 reps)

Over head sledge hammer slams on tire – 35 reps

Side sledge swings against tire – 20 reps each side

Feet on wall (body parallel) squat into wall, push back out (10 reps)

Pushup position, feet in between 2 8in boxes – jerk feet up onto boxes (1 on each) – 10 times, 1 pushup (3 tiems straight)

Same position – feet together, jump feet onto each box, going right then left (10 times, 1 pushup (twice)

Same position – 1 leg in the air, other leg jumps on box (10 each leg, 1 pushup after each)

1 minute of bicycle Abs

1 minute of flutter kicks

10 explosion pushups on to the 8 in boxes

1.5 mile run

DAY 77 – 9/29/2011

FULL BODY BLAST !

3.5 mile run

185lb bench press 10 sets max each set

Superset each set with 1 set of 25 reps with 25lbs of each exercise

Pullups

DB rows

DB military

Pullups

DB curl

DB Deadlift

Pullups

DB upright row

DB B/H tri

DB Shrugs (50 reps)

140lb prowlers (40 yards)

DB Squat and curl (20 reps)

100 crunches

140lb prowlers (40 yards)

DB Squat Front Raise (20 reps)

100 crunches

140lb prowlers (40 yards)

DB Squat Military press (20 reps)

100 crunches

DAY 78 – 9/28/2011

BBRREEAAKK TTIIMMEE

DAY 79 – 9/27/2011

WORKOUT # 1

Quick workout – 40lb vest, 2+ miles with 6x 10 pushups & 6×10 squats

WORKOUT # 2

36in box – 25 jumps

15 pullups

36in box – 25 jumps

15 pullups

36in box – 25 jumps

15 pullups

36in box – 25 jumps (10lb DBs)

15 pullups

DB lunges into pushups (1 leg elevated) – 8 each leg

36in box – 25 jumps (12.5lb DBs)

15 pullups

DB lunges into pushups (1 leg elevated) – 8 each leg

36in box – 25 jumps (12.5lb DBs)

15 pullups

Flutter Kicks – 2 sets 111 reps each leg

DAY 80 – 9/26/2011

WORKOUT # 1

5.33 mile run — 40lb weight vest

WORKOUT # 2

DB flat bench – 15, 12, 10, 8, 6

Superset

DB pushup position row – 15, 12, 10, 8, 6

100lb Lat pull-downs – 1xMax (40 reps)

100lb rope upright rows – 1xMax (35 reps)

DB alternating incline bench —- 6 reps 1 arm, 6 reps other arm… repeat doing 5, 4, 3, 2, 1 without dropping the weight….2 sets

Do the same sequence for DB seated military press

100lb Lat pull-downs – 1xMax (41 reps)

100lb rope upright rows – 1xMax (30 reps)

BB rows, curls, military press – 50 reps, 30, 50

100 alternating crunches

100 each side seal crunches

BB rows, curls military press – 25 reps, 15, 25

DAY 81 – 9/25/2011

Rest day – post race day

Back at it HARD next week…17^th place is good, but needs work

DAY 82 – 9/24/2011

SPARTAN RACE STATEN ISLAND NEW YORK !

8 miles – 22 obstacles, 2 water tunnel runs, 4 miles of wooded swamp mudness, couple miles of sandy beach runs, cinder block rope pulls on the beach, cinder block hoist over a 20ft high grapple, huge cargo nets, 12ft high walls, over under logs, walls, tunnels, fire jumps, barbed wire mud crawls, actual Spartan fighting you before the finish line, spear throws, beam balance walks, burpies with pushups, tire carryies up hill, slanted wall climbs with ropes oiled in dish soap…….. and im sure im forgetting some of the madness

7500 participants….17^th place… 1 hour and 15 minutes —- First place was a mere 16 minutes in front of me

DAY 83 – 9/23/2011

REST ! Spartan Race 8 mile NY tomorrow, BOOYA

DAY 84 – 9/22/2011

WORKOUT # 1

111 reps – pullups

111 reps – pushups (feet on wall parallel)

111 reps – dips

111 reps – crunches

WORKOUT # 2

DB alternating incline – 4×10

Superset

DB weighted jack knife Abs – 4×15

DB alternating bentover row – 4×10

Superset

DB weighted supermans – 4×15

DB alternating seated military – 4×10

Supermans – 50 reps

Jack knife Abs – 50 reps

DB long jump into a squat hold punching DBs (8 reps each)…40 yards straight

20 yard sled pull (4 plates)…prowler push it back 20 yards…repeat with 3 plates, 2, 1

DAY 85 – 9/21/2011

5 workouts in 2 days…8 mile Spartan Race in competitive heat coming up in 3 days = Rest & Stretch day today…. I don’t stretch enough so ill sneak some in today

DAY 86 – 9/20/2011

WORKOUT # 1

Swift cool 3.5mi run

WORKOUT # 2

UPPER BLAST !

DB Bench 5×10

Superset

Wall pushups 5×15 (feet on the wall parallel to the ground)

DB Military 5×10

Superset

Dips 5×10

DB 1arm row 5×10 each

Superset

Wall pushups 5×20 (feet on the wall parallel to the ground)

Toe Touches – 25lb plate (50 reps) then 50 reps without weight

Crunches – 25lb plate (50 reps) then 50 reps without weight

BB Clean and press 3×20

Superset

Seated (feet up) Curl and press one arm at a time – 3×15 each arm

Superset

Rope Triceps (100 total reps)

DAY 87 – 9/19/2011

WORKOUT # 1

Nice cool brisk morning run (just under 5 miles)

100 pushups at the end (50 regular, 25 each wide & close)

WORKOUT # 2

Outside in the glorious sun !

1 mile – 6:00 flat

100 burpees with pushups (6:45)

1 mile – 6:10

100 burpees with pushups (8:00)

WORKOUT # 3

BB Bench Squats (10 reps)….BB Squat jumps (10 reps)…Max out wide pullups…weighted jumping split squats (10 each leg)… 2 sets

150lb sled sprints (40 yards)…3 sets

15 box jumps superset 100 crunches

5 sets max pullups superset 5 sets squat jumps

100lb sled pull side shuffles…30 yards each side… 3 sets

30 seconds each of—- planks, pushups, side plank left, side plank right…repeat for 10 minutes (NEVER DROPPING)…all with a 40lb chain around your waist

DAY 88 – 9/18/2011

Cool down run to get loose for the week… 3.5 miles

DAY 89 – 9/17/2011

Run – Just under 4 miles

40lb chain – pullups x 10

Med ball box jumps, 4 different box heights, last on squat and throw the ball

40lb chain – dips x 10

Seal situps – 20 each side

………repeat 7 times

100 jump ropes

40lb chain – 20 yard pushup walks, then with chain long jump back

40lb chain – 20 yard reverse pushup walks, then with chain long jump back

150 situps

DAY 90 – 9/16/2011

1.5mi run (its getting COLD!)

Lucky 7s!

7 pullups

17 air squats

27 pushups

…..repeat 18 times…(for pushups, alternate 3 forms, wide, regular, close)

1 min of crunches

1 min of toe touches

1 min of leg raises

1 min of bicycle Abs

1 min of crunches

1.5mi run

DAY 91 – 9/15/2011

Sprint a mile and a half (10 minutes)

450lb tire flips (10 flips)

30lb DBs – 10 squats, 10 bentover rows, 10 military press, 10 curls, 10 tricep b/h, 20 flat bench (feet in air)

…..repeat 5 sets….(go up to 35lb DBs on sets 4 & 5)

30 seconds each of—- planks, pushups, side plank left, side plank right…repeat for 10 minutes (NEVER DROPPING)…all with a 20lb chain around your waist

DB incline bench alternating – 10 reps each side

Weighted toe touches – 30 reps

….3 sets

Lat pulldowns – 5 sets of 10, decreasing weight 20lbs each set, no break

5 tire flips for good measure

DAY 92 – 9/14/2011

Rest –ZZzzZZzZZzzzzZZZz

DAY 93 – 9/13/2011

WORKOUT # 1

Run 5 miles with massive 400ft hills stretching over a mile each (2 up, 2 down)…while wearing 40lb weight vest

WORKOUT # 2

200lb prowlers 40 yards…..superset…..100 box jumps (12in box)…..superset…..100 flutter kicks

—-repeat 6 sets

45lb plate, 1 each hand, squat on the bench—-20 reps

Superset

30 jumping split squats

—–repeat 3 sets

On back 50 reps of knees to chest

DAY 94 – 9/12/2011

WORKOUT # 1

Wake up – pop some 180 — run a quick 3.1 miles – 1×65 pushups (45 seconds)

WORKOUT # 2

Plank position…explode up into pushup position, do a pushup….and back down to a plank… repeat 10 times…superset with a 20 yard sprint, 20 yard jog…. Repeat the whole circuit 10 sets

5xMax sets – pullups….superset with light barbell clean and press 5×10

DB incline bench – 1×5, 1×15

DB flat bench – 1×5, 1×15

DB decline bench – 1×5, 1×15

5xMax sets – pullups

Superset

5×40 crunches

Superset

5×10 reps mixed type curls

DAY 95 – 9/11/2011

2 and a half hours…competitive intramural sports

DAY 96 – 9/10/2011

Run 5 miles (sub 8 minute mile pace)

Pullups (20lb DB in between feet) – 12 reps

Ladder circuit (agility drills) – 2 minutes straight

Pushups – wide/normal/close – 30reps/30reps/40reps

…..repeat 3 times (doing 40 reps once on each of the 3 styles of pushups)

With 10 lb DBs….. Long Jump then squat and do 10 punches each arm…repeat 5 times

10 lb DB toe touches Abs – 100 reps

Pullups (20lb DB in between feet) – 12 reps

…..repeat 2 times

Wrap a 40lb chain around your fists, handcuffing them together… squat so your fists hit the ground and long jump… 20 straight reps

DAY 97 – 9/9/2011

Set up an empty sled with a chain on it 20 yards away

Run with a 45lb plate 20 yards and load it on the sled… run back and repeat (adding 5 total plates)

Then pull the chain while sprinting the 20 yards….then sprint again with the chain sled 20 yards back

Then take off each plate one at a time and run it back 20 yards to the start

Do 100 crunches

Put a barbell on your back and do 2 front lunges each leg, then 1 reverse lunge each leg (20 yards)

—–repeat the entire circuit again

Side lunge under a hurdle – 10 reps (10lbs)

Side lunge under a hurdle – 10 reps

Jump over the hurdle and back – 10 reps

36in Box Jumps – 10 reps

36in Box Jumps – 10 reps (2-10lb DBs)

44in Box Jumps – 10 reps

95lb BB box squats – 50 straight reps

100 crunches

BOOM

DAY 98 – 9/8/2011

WORKOUT #1

Wake up – put on 40lb vest – pop 180 – out into the pouring rain

Run 3 miles…stopping every 60-90 seconds to do 10 pushups or 10 squats (roughly 10 sets of each)

Take the vest off… go for 10 minute jog with the dog to cool down

WORKOUT #2

Pullups – 5

Dips – 10

Pushups – 15

—–repeat for 5 minutes

—grab 30lb DBs

DB ground bench (feet up) – 10 reps

DB pushup position rows – 5 each side

Kneeling DB military – 5 reps

—–repeat for 5 minutes

Pullups – 5

Dips – 10

Pushups – 15

—–repeat for 5 minutes

—Grab 35lb DBs

DB alternate incline bench – 5 each side

DB bentover rows – 8 each side

DB upright rows – 5 reps

—–repeat for 5 minutes

Pullups – 5

Dips – 10

Pushups – 15

—–repeat for 5 minutes

—Grab 30lb DBs

DB ground flat flys (feet up) – 8 reps

DB front raise – 8 reps

DB Deadlift – 8 reps

—–repeat for 5 minutes

Planks – 5 minutes (no break)

Sit-ups – 5 minutes (no break)

DAY 99 – 9/7/2011

2.5 miles — ¾ of a mile down hill, ¾ of a mile up hill (450ft incline/decline)

Taking it easy on the body, upcoming 6 workouts in 3 days

DAY 100 – 9/6/2011

60 yards of prowlers with twice as many sprints — when your partner goes you do pushups until hes done… repeat 3 times

60 yards of figure 8 prowlers around poles…. 4 sets (alternating push position)

100 situps

30 weighted toe touches

1 leg split squat jump side ways over a hurdle (with dumbbells) 10 jumps each leg

20 front lunges, 10 side lunges each way, 20 reverse lunges… holding 1 DB in right hand…. Repeat with DB in left hand

30 weighted toe touches

With a partner… jump on the box 1 time.. they go…2 times…they go… up to 10 and back down to 1 (110 total jumps –last 55 jumps are weighted)

500 flutter kicks

DAY 101 – 9/5/2011

Recovering my calves, hips, ankles from the half marathon…. Therefore upper body

6 stations…  flat DB bench, incline DB bench, decline DB bench, LAT Pulldowns, kneeling angled cable row, DB deadlift

Go through all stations twice, performing 5 reps of each exercise…. Then 2 more sets at 10 reps each… Then 2 more sets at 15 reps each station

45lb plate – 50 front raises

Kneeling DB curls – 50 reps each arm

Kneeling Tricep Pulldowns – 50 reps

DAY 102 – 9/4/2011

Half marathon bright and early

First time trying this, signed up 4 days before hand…. 1:49:15 (8:20 pace) 84^th overall

Followed by 2 and a half hours of softball

REST UP for the half marathon bright and early in the a.m.

DAY 104 – 9/2/2011

10 minute core circuit

(30 seconds each plank, pushup hold, side plank…repeat 10 minutes)

100 squat thrusts into a jumping pullup

Seal sit ups – 100 each side (sets of 25)

10 minute core circuit

(30 seconds each plank, pushup hold, side plank, 15 seconds low pushup hold and pushups…repeat 10 minutes)

DAY 105 – 9/1/2011

STEPS ! — 16 platforms separating 120+ steps

Suicides up the steps (up to 1 platform down to start, up to 2^nd platform, down to start…up to 16!)

Pushups – 5×50, 4×40, 3×30, 2×20, 26×10 (800 total pushups)

1 final sprint up the steps…stopping at each platform (perform 10 pushups) (included in 26 sets of 10)

Booya!

DAY 106 – 8/31/2011

Run 1.5 miles

10 sets 3 reps Bench Press (225lbs)

Superset each set with these exercises using 40lb DBs

1. DB Curls (10 reps)
2. DB Rows (10 reps)
3. DB Dead lifts (10 reps)
4. DB Tricep behind head  (10 reps)
5. DB Upright row (10 reps)
6. DB Military (10 reps)
7. DB Hammer Curls
8. DB Row  (10 reps)
9. DB Dead lift (10 reps)
10. DB Shrug (50 reps)

100 Jack Knife Abs

100 crunches

30 reps of each of the following

DB side raise, DB front raise, DB military, standing cable row, lateral pulldown, cable rows from ground, DB incline flys, DB incline press

100 crunches

DAY 107 – 8/30/2011

WORKOUT # 1

Wake up — pop some 180 — run a 5k

WORKOUT # 2

Run 2 miles

Heavy Prowlers – 30 yards high, 30 yards low — 20 box jumps

Repeat 5 times

225lb squats (LOW! Onto the bench) – 10 sets of 5 reps

Superset each set with 10 different exercises

1. 1-DB reverse lunge (30 yards)
2. 1-DB forward lunge (30 yards)
3. DB toe touches Abs – 50 reps
4. DB Russian twists – 50 reps
5. 1-DB side lunges right (30 yards)
6. 1-DB side lunges left (30 yards)
7. DB weighted crunches – 50 reps
8. DB weighted sit-ups – 50 reps
9. 225lb BB Calf raises
10. DB – 60 yard side shuffles each direction

told you it was going to be a big week…

DAY 108 – 8/29/2011

WORKOUT # 1

Run 5 miles

Pullups superset Dips superset Pushups – 10 reps, 9, 8, 7 down to 1 of each pullups & dips with twice as many pushups (20, 18, 16, 14, etc)…Totals – 55 pullups, 55 dips, 110 pushups

WORKOUT # 2

2 minute plank

100 crunches

50 hanging leg raises (25/each side)

1 minute plank

50 resistance band squats

50 resistance band curls

1 minute plank

50 leg raises

60 pushups (10 with each leg in the air, alternating every 10 pushups)

Pushup position – cross leg to elbow 10 each side superset 5 pushups – 5 sets

1 minute plank

50 body squats

WORKOUT # 3

Run a nice cool 6.1 miles

DAY 109 – 8/28/2011

REST for the monster week ahead

DAY 110 – 8/27/2011

Heres what you do… go into the gym… grab some dumbbells and do 2 sets of every upper and lower and core and AB exercise you can think of while supersetting everything….60 minutes

Then kick the dumbbell rack in the face

DAY 111 – 8/26/2011

WORKOUT # 1

30 minutes of outdoor cardio…. RUN !

WORKOUT # 2

1 mile (fast!)

50 crunches on AB ball

50 close grip pushups feet on AB ball

50 crunches on AB ball

50 wide grip pushups feet on AB ball

50 crunches on AB ball

50 regular pushups feet on AB ball

50 crunches on AB ball

1 mile (even FASTER!)

10 minute stretch

DAY 112 – 8/25/2011

Grab 50lb DBs….

Ground DB bench – 25 reps…bentover row, 55 reps each arm…..Ground DB bench – 25 reps

DB incline bench – 25 reps…. 1 arm deadlift into an upright row (10 each side)….. repeat 2 times

Squat into DB front raise – 10 reps….. kneeling DB tris B/H 10 reps, standing 10 reps…repeat 2 times

Russian twists (50 reps), knees to chest (10 reps), reverse plank knee to chest (10 each)…repeat 2 times

Sideways knee to chest…55 reps each side (10.9.8.7.6.5.4.3.2.1 format)

Side planks, top leg goes to your chest….55 reps each side (10.9.8.7.6.5.4.3.2.1 format)

Still with 50lb DBs…. Lunge, hold lunge position, do 3 shrugs, go back to starting position – 5 reps each leg…. Repeat 2 times

DAY 113 – 8/24/2011

WORKOUT # 1

Pullups (8 reps) – pushups (12 reps) – squats (15 reps)…..5 sets

Run – 30 minutes – 90 degrees of beautiful sun

Pushups (10 close, 10 regular, 10 wide) – squats (15 reps) – crunches (30 reps)…..3 sets

Fat man dips (40 reps) – crunches (40 reps / last 3 sets weighted)…..5 sets

WORKOUT # 2

Treadmill & Bodyweight circuit

2 minutes on the treadmill

2 minutes off – 70 pushups, remaining time planks

2 minutes on the treadmill

2 minutes off – 60 pushups, remaining time planks

2 minutes on the treadmill

2 minutes off – 50 pushups, remaining time planks

2 minutes on the treadmill

2 minutes off – 40 pushups, remaining time planks

2 minutes on the treadmill

2 minutes off – 30 pushups, remaining time planks

2 minutes on the treadmill

2 minutes off – 20 pushups, remaining minute planks, 20 pushups, remaining minute flutter kicks

2 minutes on the treadmill

2 minutes off – 10 pushups, remaining minute planks, 10 pushups, remaining minute flutter kicks

2 minutes on the treadmill

2 minutes off – 20 pushups, remaining minute planks, 20 pushups, remaining minute flutter kicks

2 minutes on the treadmill

2 minutes off – 30 pushups, remaining minute planks, 30 pushups, remaining minute flutter kicks

2 minutes on the treadmill

2 minutes off – 40 pushups, remaining time planks

2 minutes on the treadmill

51 pushups

TOTALS – 20 minutes cardio – 501 pushups – 8-10 minutes of planks – 5-7 minutes flutter kicks

DAY 114 – 8/23/2011

REST ! … a day of completely nothing

DAY 115 – 8/22/2011

200lb seated rope sled pulls 30 yards then push it back superset pullups (max) superset DB incline superset seated side raises… 2 sets

200lb standing rope sled pulls 30 yards then push it back superset DB pushup position row superset DB Fly superset Standing front raises… 2 sets

1-DB deadlift into a clean x 15 each side then 1-DB squat into a front raise x 5 each side

200 crunches

20 lb DBs – Alternating row superset alternating punches superset alternating standing military superset ground bench superset seated curl press….2 sets

100 crunches

Rope pulldown superset rope row….10, 5, 10, 5 reps

DAY 116 – 8/21/2011

Light day, recovery time…. A few hours of intramural sports for fun and that’s all she wrote

DAY 117 – 8/20/2011

1 mile run….4 sets of steps (120+ steps)…1.5 mile run back…. all with 20lb chain in my hands or around my shoulders

100 yards of lunges with 40lb chain doing a front raise after every lunge, run 100yds back with chain

Run 10 yards then do 10 fast reps of standing resistance band flys …repeat all 100 yards of football field

100 pushups

300 jump ropes, run half mile

10 minutes straight without dropping— pushups, pushup holds, planks, side planks

Victory lap

AND whoever says moving isn’t a workout, has obviously NEVER MOVED…. To sum it up… 8 horus of moving, moved in and out 4 different people, 7 different locations, me and 1 other person… BOOOYA

DAY 118 – 8/19/2011

3 and a half miles, includes 5 ramps, 4 sets of steps, and at random 4×10 pushups, 4×10 squats, 4×50 mountain climbers…. With 40lb weight vest on

DAY 119 – 8/18/2011

WORKOUT # 1

Pullups Wide – 3×10

Run 2 miles

WORKOUT # 2

DB deadlift into a clean – 50 reps

100 crunches

DB squat into a clean – 50 reps

100 crunches

Flat on the ground, feet elevated, DB Bench 3×15 superset 3×10 leg raises (never drop your feet)

DB 1-arm Rows – 10 each arm, 9 each arm, all the way down to 1 each arm – NO REST

1 arm DB lunge (weight at side), touch ground every time with DB, 10 reps….then 10 curls….repeat other side

1 arm DB lunge (weight on your shoulder), military press after every lunge, 10 reps…repeat other side

1 DB lunge (weight in the middle), touch ground every rep, into a front raise, 10 reps…repeat

1 DB – run 15 yards, 5 squat jumps with DB, run 15 yards, 5 more squat jumps…then 60 seconds of pushups….repeat

Lay on your back…10 knees to chest, 10 more on your left side, 10 more on your right, repeat 3 times…NEVER DROP !

DAY 120 – 8/17/2011

Although hard to do, they are needed….. rest day

Todays rest day included a morning stretch session with 100 diamond pushups sprinkled in, 20 reps of each (leg raises, knees to chest, crunches, toe touches, supermans), and a 100 wide grip pushups…

A nice way to rest the body

DAY 121 – 8/16/2011

Wake up, grab some 180, grab  a partner, and hit the field (again)

WORKOUT # 1

Start in the same spot, but run in opposite directions around the field.

Every time you pass each other you stop, and crank out an exercise.

3 exercises – 10 pushups, 10 squats, 25 mountain climbers each leg

Keep repeating the exercises every time you pass one another, for 25 total minutes

Finish with a half mile jog and 90 second pushup holds

OH, and yes of course, wear a 40lb weight vest the whole time too

WORKOUT # 2

Very simple

2 mile run

60 yards of 200lb prowlers

Leg kicks of 7 hurdles (each leg)

80lb Chain Forward lunges (30 yards)

150lb backwards sled drags 30 yards, 30 yards forward sled sprints

…..repeat 5 times

Pullups – 20, 15, 15, 15

Superset

Jumps in and out of the tire – 10, 10, 10, 10

DAY 122 – 8/15/2011

Upper Body Blast

DB Bench – 2×5, 3×12

Superset with jack knife abs 5×10

DB Rows – 2×5, 3×12

Superset with jack knife abs 5×10

DB standing military press – 2×5, 3×12

5 sledge hammer slams on tire…3 flips with 1 arm on the 250lb tire (each arm)….repeat 6 times

DB curl (3×10) superset Reverse Triceps (3×15) superset toe touches abs (3×25)

DAY 123 – 8/14/2011

Wake up -  yawn – look outside (see pouring rain) – put shorts on – pop 180 – and im on my way

Avoid NO puddles, ankle high, shin high, knee high and yes, even waist high floods, some stretching for as long as 2-3 blocks…. Never would I have thought living in a town known for its flooding would have any benefits, but it does when training for these races!

At mile 4 there was a slight detour I had to take… it was a 200ft hill…it look hard so I had to beat it, and won

At mile 5 there was a waist high flood that conquered the better part of 2 blocks…. Cars were stopping and turning around…. I didn’t even break stride and jumped right on it…. Me-1, Flood-0

At mile 6 there was a stranger who just so happened to be stuck in the next 2 blocks of flooding…without breaking stride I run through the knee high waters right into the back of his Camry and pushed him out of the mess he was in…tapped his trunk, said good luck, and was on my way…

At mile 8, I realized it hadn’t stopped raining for even one second that I was out there, hands were prune, and I was craving some peanut butter so I headed back in……8.11 miles later…..

DAY 124 – 8/13/2011

40 yard sprint – 20 yard jog – 40 yard sprint – 30 pushups —- repeat 6 times

This circuit requires 3 people….2 people run together with a 25lb plate, passing it to each other every 100m while the 3^rd guy sprints around the track and has to catch them… when he returns he partners up with the weight and the next guy does the sprinting… TOTAL – 6 laps (2 sprinting, 2 total with the 25lb plate, 2 at medium pace)

600 jump ropes

4×30 pushups superset 4×30 crunches

Jump roping while jumping forward – 100 yards — 2 sets

Jump roping while jumping sideways – 50 yards each way

100 yard side shuffles – 2 sets each direction

25lb plate – run 10 yards (do 10 kneeling chest presses) run 10 yards (do 10 kneeling front raises)—repeat for 100 yards

90 second plank

1 minute of seal crunches

1 victory lap around the track

DAY 125 – 8/12/2011

4 mile run

—-4 hills (200ft inclines)

That’s a wrap

DAY 126 – 8/11/2011

WORKOUT # 1

Wake up, grab some 180, hit the stations

10 pullups – 25 crunches – 30 pushups – 20 squats….. repeat 10 times!

TOTALS – 100 pullups – 250 crunches – 300 pushups – 200 squats

Leg Raises (10 reps) then Toe Touches (10 reps)….repeat doing 9 reps each, then 8, 7, all the way down to 1 each

WORKOUT # 2

450lb tire – flip 10 times

Superset

1×50 reps – DB Incline Bench

Superset

450lb tire – flip 10 times

Superset

1×50 reps – DB Bentover Row

Superset

450lb tire – flip 10 times

Superset

1×50 reps – DB Standing Military Press

Superset

450lb tire – flip 10 times

Superset

1×50 reps – DB Standing Curls

Superset

450lb tire – flip 10 times

Superset

1×50 reps – DB behind head triceps

Resistance bands…50 reps each or ROWS, CURLS, FRONT RAISES, CHEST PUNCHES, TRICEPS

20lb DB, weighted dips superset weighted situps and punch —50 reps each

DAY 127 – 8/10/2011

Wake up, grab some 180, grab  a partner, and hit the field

WORKOUT # 1

Start in the same spot, but run in opposite directions around the field.

Every time you pass each other you stop, and crank out an exercise.

3 exercises – 10 pushups, 10 squat thrusts, 30 mountain climbers

Keep repeating the exercises every time you pass one another, for 20 total minutes

OH, and wear a 40lb weight vest the whole time too

WORKOUT # 2

Wide pullups – 3×12

Alternating seal crunches – 3×30 each side

Run a 5k (3.1 miles)

Monster Milk and Greens Plus Recovery Shake

DAY 128 – 8/9/2011

Barbell Box Squats – 5 sets of 10

Superset

25lb plate long jumps – 5 sets of 30 yards

—Abs – 50 leg raises

150lb sled – 15 yards of lunges, 15 yards of sprints, repeat 8 times

—Abs – 50 knees to chest

1-DB squat (1 rep) then deadlift (1 rep), repeat 10 times….then do 10 on the other arm –2 sets

1-DB hold at your waist – in place reverse lunges (20 reps)

— Abs – DB side bends (40 reps) – toe touches (50 reps)

Body weight lunges – 2 forward each leg & 1 reverse each leg and repeat for 40 yards

DAY 129 – 8/8/2011

WORKOUT # 1

Pop 180 and hit the outdoors

40lb vest – 1.5 miles

40lb vest – 5 pullups then 10 pushups then 10 situps —5 sets

40lb vest – 30 suplex Abs then 1 minute plan — 2 sets

40lb vest – 1.5 miles

WORKOUT # 2

1.5 miles

DB Bench 5×5, superset Lat Pulldown 5×12

BB row – 2 reps, then BB Clean n press – 2 reps, repeat 5 times, superset 30 yard pushup walks forward, then backwards…..repeat whole circuit twice

1 minute of crunches

1 DB burpie into a row into a jumping 1 arm clean and press — 10 reps each arm

BB curl and reverse press

50 rope tricep pulldowns

1 DB burpie into a row into a jumping 1 arm clean and press — 10 reps each arm

50 rope tricep pulldowns

1 minute of crunches

50 wide stance pushups

DAY 130 – 8/7/2011

Take 180—- 30 minutes later—-

5 laps running around the track (2,000 meters)

Every 100 meters drop and do 25 pushups (20 sets of 25 pushups)

Wake up – pop 180 – hit the great outdoors

1 mile – 50 air squats, 40 tiger pushups

1 mile – 40 tiger pushups, 50 toe touches 50 crunches

1 mile – 50 air squats, 50 pushups, 50 mountain climbers

1 mile – 50 leg raises, 50 pushups

2 miles

10 pullups super set 1-DB deadlift (8 each side)…..3 sets then 100 crunches and 1-DB squat into curls (25 each side)

10 pullups super set 1-DB squat press (8 each arm)….4 sets then 100 crunches and 1-DB squat into curls (25 each side)

10 pullups superset DB cleans….3 sets then 100 crunches

15 barbell clean and jerks
30 seconds of pushups, 15 second break, repeat 3 times
15 barbell clean and jerks

DAY 133 – 8/4/2011

REST DAY – its hard to go, but is necessary…

10 workouts last 8 days, time for a break

I have my Spartan Race Battle Pack to help me get through the day, more workouts to come this week !

DAY 134 – 8/3/2011

WORKOUT # 1

Wake up, pop 180 fat burner, run 4 miles

WORKOUT # 2

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

Chain planks superset hands on head long jumps superset feet on bench incline planks superset sledge hammer slams on tire…1 minute each station, repeat twice

100 flutter kicks (abs) each leg superset 10 pushups…repeat 5 times

Jump in 250lb tire, pick it up, run 30 yards, jump out, jump back in, pick it up and run back 30 yards…2 sets

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

DAY 135 – 8/2/2011

2 mile run

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

Weighted Rope Sled pulls superset Walking DB Rows 40 yards, superset jumping upright rows DBs – 4 sets

DB Bench superset DB Incline Bench superset DB Flys superset DB Incline Flys superset Lat Pulldowns – 3 sets

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

1 minute of DB curls super set 1 minute of DB behind head tris – 2 sets

It is finally here !! Spartan Battle Pack… 1 drawstring book bag with over 3 lbs of protein and 1 bottle of 180 all natural thermogenic fat burner in side for only $60! thats a street value of over $130 and a free bag !!

Get it now!

Get youself ready for any workout, run, race, event, or ANYTHING all in one bag !

180bodyclinic.com

DAY 136 – 8/1/2011

2 mile run

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

2 minutes of lunges – 25lb plate in each hand, alternating every 30 seconds

2 minutes of squats – 25lb plate in each hand and in middle, alternating every 5 reps

Speed prowlers – 3 sets of 40 yards with 25lb Russian Twists in between each set

2 minutes of planks (1 minute of it weighted)

Heavy prowlers – 4 sets of 40 yards

60 toe touches Abs

Heavy DB Box step ups, alternating legs, superset leg raises – 3 sets

Side step squats under hurdles, 3 hurdles, 5 sets each way

5 minutes – pullups, pushups, air squats, dips, sit-ups (1 minute each)

DAY 137 – 7/31/2011

Intramural Sports Day again – 3 hours, fun in the sun, stretch and relax afterwards.

18+ miles and 7 workouts in last 6 days…Another big week ahead

DAY 138 – 7/30/2011

Someone inquired about if I run indoors or outdoors…ANSWER: always outdoors – rain, snow, sun, 100 degrees, 50 degrees, 0 degrees.. no excuses

Today: 90 degrees

5.5 mile run

6 sets of steps (200ft incline – 120 steps up, 120 steps down) you do the math

5 mile run

125 situps

90 second side plank each side

DAY 139 – 7/29/2011

Rest / Maximum test day

Max Rep on Bench Press

Max Reps on Wide Pullups

Max Reps on Pushups (in 60 seconds)

Max set of planks

Preparing the body for tomorrows 2 hour enduranceathon

DAY 140 – 7/28/2011

BB lunges, superset BB squats, repeat 6 times

Box jumps in between each set, for height !

2 min plank

Reverse DB Lunges, superset DB Squat jumps, superset MORE Box Jumps for height !

2 min plank

Leg extensions – 10 reps, 20, 30, 40 while decreasing weight 15lbs each set – 100 reps !

3 min plank

More and more and more Box Jumps !

Leg Raises superset Toe Touches – 55 leg raises, 100 toe touches

DAY 141 – 7/27/2011

WORKOUT # 1

1.5 mile run

Superset Pullups with pushups with Dips (6 sets)

-Pullups Reps – 20, 16, 16, 16, 16, 16 (100 total)

-Pushup Reps – 25, 30, 40, 35, 30, 40 (200 total)

-Dips Reps – 20, 20, 20, 20, 20, 15 (115 total)

1.5 mile run

WORKOUT # 2

2 mile run

DB Bench superset DB Dead lift – max sets in 5 minutes

40yd DB pushups walks, 10 pushups every 5 yards

40yd DB Reverse pushups walks, 10 rows every 5 yards

Rope rows, rope side abs

Side pushup walks 20 yards

Lat pull downs, wide grip, close grip, reverse grip

Burnout set of seated side raises superset 100 crunches

Burnout set of seated side raises superset 50 situps

5 sets DB Flys – 50lb DBs, 40s, 30s, 20s, 10s – max out each set, superset DB curls (with same weight)

180 Fat burner taken twice today ! (can be bought at vitacost.com, vitaminshoppe.com, 180bodyclinic.com)

Greens plus bar before morning run (can be bought at vitaminshoppe.com, vitacost.com)

Muscleology protein and Monster Milk protein shakes taken all day, and post workout (vitaminshoppe.com, vitacost.com)

DAY 142 – 7/26/2011

3 mile run (with a 40lb weight vest)

50 crunches

50 situps

Keep it simple, keep on sweating

DAY 143 – 7/25/2011

Full Body Alert

100 pushups

DB Squats into a curl and a military press

DB pushup position rows, feet on incline

DB incline fly

1 leg DB squats

200+lb sled rows and sprints

120 crunches

Deadlift, Curls, Military Press circuit

2 minute plank

100 pushups

DAY 144 – 7/24/2011

Simple day

95 degrees outside

5 hours straight of competitive intramural sports

–Morning protein shake, greens bars throughout the day

DAY 145 – 7/23/2011

Outdoor 1.5 mile run

Core Complex training – squats, rows, deadlift, military press, cleans, speed Abs, triceps, max rep bench – 3 sets

30 yard plank walk

Rope lunge and wood chops

Outdoor 1.5 mile run

DAY 146 – 7/22/2011

This is going to be a handful….

Box jumps, hurdle side lunges, prowler sprints, high knee resistance band sprints, 200lb weighted sled sprints and back pedals, 100 pushups, 450lb tire flips, resistance band sit ups, repeat and repeat and repeat and on and on

Mocha deliciousness Greens Plus 22 bar… and a GIGANTIC post workout shake and meal…. Still shaking

DAY 147 – 7/21/2011

This workout is not recommended nor suggested for the mentally weak and physically average

3 mile run in 100+ degree heat outdoors….immediately followed by…

7×12 pullups

Superset

7×25 incline pushups

40 yard pushup walks with 80lb chains

3×15 reverse dips with those same chains

50 leg raises

DAY 148 – 7/20/2011

Cooldown Day

Pushups – 8×40

Crunches – 2×50

Pullups – 1×10

Today I did a Crossfit workout with a buddy of mine.  Here it is.

Warm Up:

1 Mile Run, Burpees 20×2

Workout:

Deadlift 5,3,1

3 rounds for time of: 50 body squats, 28 pullups, 28 dips, 10 hang cleans

180 Body Clinic is not affiliated with Crossfit.

DAY 149 – 7/19/2011

WORKOUT # 1

Wake up – take 180 – take my 1^st ever spin class (60mins) – do 125 situps – post workout shake

WORKOUT # 2

Run 2 miles – weighted sled sprints forward 30 yards and reverse 30 yards 3 sets of 225lbs, 1x180lbs, 1x135lbs, 1x90lbs…

30 yard weighted sled side shuffles each direction…3x90lbs, 2x45lbs….100 toe touches, 100 box jumps

Side leg raises, side hip thrusters, planks, 1 – leg weighted squat jumps and on and on and on

Tough day, 6 meals, 4 of them shakes, 2 of which included a mocha 22bar from Greens

DAY 153 – 7/15/2011

Recovery day

As much as it kills me not to workout on a beautiful sunny day like this…. 3 workouts yesterday, and 12 in the past week is a calling for a rest.

No supplements today except some snack bars, and Protein !

BIG weekend upcoming….stay tuned

DAY 150 – 7/16/2011

2.5 miles

5×10 DB Bench

5×20 pushups

5×10 eac arm DB pushup position Rows

5×12 wide pullups

5×5 DB up right row

5×10 DB Military press

5×12 dips

3×10 each arm alternating plate curls

3×20 weighted Russian Twists

Greens Bar + 180 fat burner + protein shakes = success

DAY 151 – 7/15/2011

BIG week ahead.

Sunday Funday = 2 hours or non stop intramural competitive sports in the 90 + degree sun.

Recovery day…

DAY 152 – 7/16/2011

Pre-workout, Greens Plus Peanut Butter Chocolate Protein Bar ! + 180 fat burner….

At the track…

Run 4 laps (1 mile)

100 crunches

300 jump ropes

25 lb plate circuit – 25 reps of each, rows, punches, curls, behind head press, front raise, squats

Run 3 laps (3/4 mile)

150 crunches

300 jump ropes

25 lb plate circuit – 25 reps of each, rows, punches, curls, behind head press, front raise, squats

Run 2 laps (1/2 mile) (1 lap was with the 25lb plate in hand)

150 crunches

415 jump ropes

25 lb plate circuit – 25 reps of each, rows, punches, curls, behind head press, front raise, squats

Run 1 laps (1/4 mile)

100 crunches

250 jump ropes

25 lb plate circuit – 25 reps of each, rows, punches, curls, behind head press, front raise, squats

Run 2 laps (1/2 mile)

1 lap with the plate

1 lap doing side shuffles half the lap

TOTALS – 12 laps (2 weighted) (3mile), 1,250 jump ropes, 500 crunches, 100 reps of each above exercise

DAY 154 – 7/14/2011

Wake up – take 180 – take liquid l-carnitine – warmup

WORKOUT # 1

1 mile

Pushup walks, plank to pushups, 6-100yd sprints, 1/3 mile jog, hop fences,

Forward & reverse dip bar walks (on hands), side pushup walks, Abs

1 more mile

WORKOUT # 2

4.5 miles

Post workout shake – Liquid Multi, Muscleology Protein & Greens Protein

WORKOUT # 3

10 sets of burpies with pushups, every 10 reps you do a different exercise

10 reps each or, squats, lunges, upright row, front raise, curls, shrugs, curl press, jumps, pushup position rows, deadlifts

5 sets of burpies with 5 lunges in between each, 5 burpies, then 10 reps of 1 exercise from abouve…. Repeat 10 times

TOTALS – 200 burpies, 200 pushups, 60 lunges, 20 reps of each exercise from above, and 100 fast pace AB chops

DAY 155 – 7/13/2011

Different combinations of non-stop supersetting lead to 225 pushups, 100 pullups, 100 dips, medicine ball slams, 240+ yards or fast pace long jumps, nearly 200 yards of heavy prowlers, chain air planks, 100 crunches, 50 sit ups, box sprints/toe taps….

This was all broken up into sets of each, to mix up the concept of cardio, while still doing upper body, lower body, core, and so on… total of 50 minutes

180 was DEFINITELY taken before the workout of the intense magnitude

Greens Plus protein powder mixed with Muscleology protein powder and a liquid multi vitamin afterwards

DAY 156 – 7/12/2011

Time to hit the weights once aGAIN

1 leg DB stand up squats superset pullups superset box jumps

DB lunge into a pushup, alternate legs…100 yards

Weighted side jumps, 55 jumps each side

Weighted Russian twists, 100 reps each side

100 mixed Abs, with sprints in between

180 to burn the fat, protein to replenish, and greens bar to energize during… simple math

DAY 157 – 7/11/2011

Time to hit the weights

Barbell core and Dumbbell core circuit

BB rows superset DB rows

BB Military press superset DB military press

BB floor bench superset band flys

DB Incline Bench superset crunches

Clean and jerk superset pushup walks

Lat pulldowns superset dips superset BB upright rows

Had the keep the strength going while still burning fat

DAY 158 – 7/10/2011

A SCORCHING 91 degrees = 5.5 mile run, followed by an outdoor step circuit

120 step, steep as heck…..7 sets up, 7 sets down… 840 steps each way, BOOM

Followed by some outdoor sports, sprints, and 90 more minutes of active cardio

Protein shakes = 2

Greens bars = 1

180 pills = 2 when waking up

How you doing?

DAY 159 – 7/9/2011

Made our way to the soccer field today

100 jump taps to the goal post, pullup walks across the pole and back (6 times), burpie pushup and pullup on the goal post (10 sets), run a mile, 15 yard pushup walks x 5 sets forward x 5 sets backwards, 10 sets of 15 yard sprints, burpie pushups squats with 20 yard side shuffles x 20 sets…… and were about half way through…..

As always be sure to warm up and get loose before starting the workout.

Ex #1: Medicine Ball Burpee Pushup Throws, 2×15

You’ll need a partner for this one. Start standing about 8ft from your partner. Your partner will throw you the ball at about face height. Catch the ball, perform a burpee-pushup,  then return to your feet and throw (push-press) the ball back to your partner. That’s one rep.

Ex #2: Medicine Ball Ab Stand Up Burpees, 2×10

Similar to the last exercise. Start standing with the Med Ball. Sit and lay down on your back moving the ball behind your head. In one motion rapidly pull the ball over you and stand up. Perform a burpee with the ball, throw it to your partner. They will throw it back to you and repeat for 10 reps.

Ex #3: Front Squat Press Superset Med Ball Overhead Squat 3×10

Perform a barbell front squat with appropriate weight. At the top of the motion, perform shoulder press. Repeat for 10 reps. Hold the medicine ball over your head in one hand and perform a squat. Repeat for 10 reps.

Ex #4: Med Ball Pushup DB Row Superset Pullup Hanging Leg Raises, 3×10

In pushup position with one hand on the medicine ball, perform 10 rows with the dumbbell in the other hand. Switch hands and repeat. When finished, perform 10 pullups with a leg raise after each.

Cool down and stretch. As always if you have any questions about the workouts, email us at info@180bodyclinic.com.

DAY 160 – 7/8/2011

Wake up – breathe in that 90 degree heat

Take 180

Blast through 3.33 miles

Round 2 – 6 hours later

Take 180

Run the same 3.33 mile course

Dark outside, down pouring rain, jumping and hurdling every fence, bush, guard rail, and wall imaginable !

5 pullups, 10 pushups, 15 body squats – repeat 10 sets –8mins 30 secs

100 crunches

DAY 161 – 7/7/2011

60 minutes of non-stop, circuit training, no breaks

2 minutes each of sledge hammers, 1 leg chain squats, chain lunges, chain pushup walks, burpie/pushup/pullups, box jumps

5 sets of 6 – DB Deadlifts, DB Rows, DB Curls, superset 5 set of mountain climbers x 15 reps

5 sets of 6 – jumping DB upright rows, DB squats into press, superset 5 sets plank to pushups x 10

Around the worlds with a 45lb plate, 200 flutter kicks, 20 leg raises, 75 crunches

DAY 162 – 7/6/2011

Wake up, rinse with mouth wash, pop some 180, run 3.5 miles, house a protein shake and an omelet

Work all day…head to the gym, snack on my greens plus bar, crush our ski lunges with a weighted plate above my head superset pushups (100 total), weight straight out in front of you and do reverse lunges superset weighted pullups.

Side jumps in tires, 2 sets of 1 minute, weighted jumps over a bench 2 sets of 1 minute, DB deadlift into a DB shrug 2 sets of 1 minute, and 3 more circuits or leg/AB/cardio all 2 sets of 1 minute each.

OH, and 7 minutes of plank variations throughout the workout

Do I even need to stress what kind of monstrous shake I had?

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 163 – 7/5/2011

Had a welcome back party at the field for workout #1 and at the gym for workout #2

Workout #1 – morning field workout

1 mile …..100 pushups, 50 crunches

1 mile…..100 yard lunges, 100 yard pushup walks, 100 yard reverse lunges, 100 yard reverse lunges, 50 crunches

1 mile…..50 fence hops, 50 crunches

1 mile…..50 burpies with pushups, 50 crunches, 5 minutes of planks, 50  crunches

TOTAL – 4 miles, 250 crunches, 150 pushups, 200 yards of lunges, 200 yards of pushups walks, and 50 fence jumps….80 minutes, in grueling 90 degree weather(average mile pace…7:20 a mile)

Workout #2 – night time gym workout

DB bench 5×20

Superset

DB pushups position rows 5×10 each arm

DB Incline bench 5×20

Superset

DB pushups position rows 5×10 each arm

DB Curl into military press 5×20

Superset

Lateral Pulldowns 5×10

25lb plate – front raise to above your head into a tricep behind head 5×20

Superset

Lateral Pulldowns 5×10

180 fat burner before each workout and 2 MASSIVE Muscleology protein shakes after each workout

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

Happy 4th of July ! resting for the independence

165 days remaining

July3 2011

Holiday workout in the heat -

25 burpies with pushups – 1.75mi run – 25 burpies with pushups – 1.25 miles – 25 burpies with pushups – 0.5 miles – 25 burpies with pushups

No supplements on holiday weekend except PROTEIN

Protein, sleep, rest, party, clear the mind for the week to come

85 degrees, sun, 2 hours of cardio

180 pre workout and a MUCH needed recovery protein shake with banana and peanut butter… Big day off tomorrow, even BIGGER workload next week

DAY 168 – 6/30/2011

More Core….and some More Core

6 minutes of side plank holds, some with weight (25lbs) some without. Weighted Russian Twists, weighted balanced core punches, mixed in with 3+ miles of outdoor running, pullups…..CORE

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 169 – 6/29/2011

FULL BODY day— where to begin

1 arm DB deadlift squat clean and presses mixed in with some side steps under hurdles and core work. Sprinkle in some burpies with pushups side jumping over hurdles and repeating. Sledge hammers against a tire, up, down, one arm, side ways, combined 150 reps. Weighted sled sprints, weighted sled shuffles, sled rows, pushups, and more and more and more…. Cant give away all the secrets

Some more tips… protein protein protein…. After each workout, at least 2-3 times a day

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 170 – 6/28/2011

Pop some 180…3 mile run….7 minute mile pace (to the gym), Muscleology post workout shake

2 hours later, greens plus peanut butter chocolate protein bar (my favorite) and then lower body and core workout and a half !

Box squats with 40lb chains hanging from each side (the swaying does NOT make it any easier), super set that with 10 pullups, superset that with 10 box jumps (starting at a 36 inch box up to 44 inch box)… oh and repeat that 8 times (increasing weight on squats every time…)

10 sets of prowlers… don’t know what a prowler is…. Ask

Once again… another big day tomorrow

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 171 – 6/27/2011

A nice rest day led to this nice Upper Body workout with Cardio and Core built in.

Circuit #1 – Heavy dumbbell rows in pushup position, front raises and military press burnouts, 135lb max rep bench press, chain push up walks 30 yards… repeat 3 times

Circuit # 2 – sledge hammers on the tire, front raises over hurdles, pushups, jack knife Abs, toe touches… only repeat 3 times

Did I lose you?? You out of breath reading it yet?… there was more… I wont scare you away though

Standard supplements taken… “consistency is key to productivity”

180 for some energy pre workout with my greens plus bar…. Muscleology shake in the morning and post workout. Multi Vitamin and Carnitine in the morning and at night

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 172 – 6/26/2011

Just as important as the hardcore intense training and workouts, is the REST!

Today was a day off from working out all together…. Stretching, and soft low intensity intramural sports is all she wrote for today

Monday – Saturday = 10 total workouts (8 in first 4 days)

No shakes, No bars today, just some heavier meals to calorie load for the week

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 173 – 6/25/2011

10 am – pre workout greens bar and 180

11 am – 85 degrees, nice and sunny, nice 7 mile run

Post workout – BIG protein shake, banana, and a bar…. Loaded up the calories

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

174 days remaining – 6/24/11
1 workout  450lb tire – 50 flips  5 sets of weighted pullups  5 sets of weighted dips  50 side jumps in and out of tire  100lb Dumbbell deadlift clean and jerks  chain planksDONE
180 pre workout with a pumpkin seed Greens Plus 22 BarBIG time post workout shake, 3 scoops of Muscleology Chocolate style
Legs should be nice and tired for the distance run in the morning…

DAY 175 – 6/23/2011

Not your typical Thursday

530am – 25 minute outdoor session of sprints and agility drills

600pm – after a long day of work, conquering a full body workout or really core compressing exercising by supersetting and combining BarBell Rows with BB bench with BB military press with BB deadlifts with BB squats and endless pushups and jack knife AB exercises and weighted dips, AND more

Post workout shakes after each workout today was crucial for by 7^th and 8^th workout in just 4 days.

Greens plus Mocha 22 energy bar got me through snack time at work

A look ahead…. Full body workout to come tomorrow – tire flips, weighted sled sprints, weighted box jumps and who knows what else and a distance run Saturday

BOOM

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 176 – 6/22/2011

Wake up 5am — take 180 — 2 mile run, mixing 6 sets of 25 pushups, bench jumps, 1 leg squats and steps

Second workout — night time run — drizzling rain — 3 miles at 7min pace —followed by 100 straight sit ups and 50 straight crunches — post workout shake

Light day

Vitamin Shoppe Brand L-Carnitine before each run

BIG day tomorrow !

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 177 – 6/21/2011

Best day yet ! – 3.2 miles running bright and early at 5am with an extreme lower body workout at night including 50 weighted box jumps, 50 front and reverse weighted lunges, core, hips, 100 speed squats and more!

Upcoming events before the Toughest Mudder to keep me in check – August 6^th Spartan Death race 12-14 miles in Vermont

Supplements

180 Fat burner upon waking up before the 3 mile run on empty stomach

Muscelology Protien (3 shakes) 1 after each workout and 1 mid day

Greens Plus 22 Mocha Bar before my second workout

Vitamin Shoppe Brand L-Carnitine before each run

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 178 – 6/20/2011

Intense upper body day – highlights include, 150 pushups, 10 yard pushup walks with 80lbs of chains across your back, 60 pullups, DB incline bench, non stop 1 arm rows, and more !

Speed workout – sprints, agility work, and AB’s

Supplements

180 Fat burner upon waking up

Muscelology Protien (2 shakes)

Greens Plus 22 Pumpkin Bar for pre workout

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

DAY 179 – 6/19/2001

Day 2 – a light day, easing from the long run yesterday, prepping for the intense week to come

Today was a soft 2 mile run, with a 3 hour day in the blazing heat of intramural sports to stay loose

Sunday Supplements were simple today

BCAAs for recovery – USPLabs

Monster Milk Protein – Cytosport

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

Today marks 180 days until the WORLDS TOUGHEST MUDDER ! 24 hour death race

http://toughmudder.com/events/worlds-toughest-mudder-series-finals/

With that, I will be training as a part of 180 Body Clinic’s team and other supporters, Greens Plus, Muscleology, and more to come !

I will be partaking in a 180 day planned out training regime to get in TOP shape to not only perform in this event, but be 1 of the top 10% that will actually finish

There are going to be daily postings counting down the days, the workouts, the supplements, the training tips, and much more…. The posts will be brief, but feel free to engage as side bar questions and conversations as this will get INTENSE !

Bring on the mud, bring on the pain, bring on the challenges, bring on the questions, here we go!!!!

Days remaining – 180 days

8.4 mile run in gorgeous 80 degree sunny weather

Supplements taken thus far

180 thermogenic upon waking

Greens Plus Chocolate Peanut Butter Protein bar for pre workout

Chocolate Muscleology protein shake as post workout

Vitamin Shoppe L- Carnitine with pre workout bar

http://180bodyclinic.com/

http://greensplus.com/index.php

http://muscleology.com/

http://www.vitaminshoppe.com/store/en/vitamins_minerals/index.jsp

Pushups

1 set maximum reps

1 set doing half of your maximum reps

1 set doing half of the maximum reps previously done

1 set maximum again

Combine the total amount of reps done for all 4 sets and hold pushup position for that length in seconds

EX: 1^st set max is 35…next set do 18, next set do 9….. Then max out again, hypothetically you get 25 reps. Now 35+18+9+25 = 87 … hold pushup position for total of 87 seconds

Parallel Pullups

1 set maximum reps

1 set doing half of your maximum reps

1 set maximum reps

1 set doing half of your maximum reps

Combine the total amount of reps done for all 4 sets and hold pullup position for that length in seconds

EX: 1^st set max is 15…next set do 8; next set max is 12…next set do 6. Now 15+8+12+6 = 41 … hold pullup position for total of 41 seconds

Reverse Dips

1 set maximum reps

1 set doing half of your maximum reps

1 set doing half of the maximum reps previously done

1 set maximum again

Combine the total amount of reps done for all 4 sets and hold dip position for that length in seconds

EX: 1^st set max is 35…next set do 18, next set do 9….. Then max out again, hypothetically you get 25 reps. Now 35+18+9+25 = 87 … hold dip position for total of 87 seconds

Spartan Race

Just over 3 miles of awesome obstacles, ski resort mountain, beastly forest incline runs, and of course mud.

Start out running up a ski mountain, jumping through fire pits, running through mud while being sprayed with hoses and sprinklers. At the top is a rope with a boulder attached to it and you have to pull it to the top of the wall and let it back down without dropping or they penalize you with 30 burpies. A nice down hill run, and you run into some exciting obstacles…just to name a few…Carrying a tire through the rocky woods, up and down a hill (I grabbed a 2 tires….1 of only 2 people to do so according to the Spartan directors). Then carrying a large bucket of rocks up a ski mountain and back down…. Not as easy as it sounds. Then run a lap around a dirt trail while pulling a weighted crate with sand bags in it on skis. The jump of a few walls, jump through a few tires, go under a few walls, bear crawl under tunnels with barbed wire on the top making sure you don’t cheat, then make it to the plank walks, right to the rock climbing wall (not up but laterally). Next is a 400 foot incline MOUNTAIN in the mud, with water spraying you down, bear crawl under barbed wire…talk about knees and elbows getting all types of cuts…..Then a nice run on rocks, and bucket of ice you had to crawl through. OH and not to mention, if you couldn’t perform any of these to the fullest or opted to skip out on any, then you had to do 30 burpies.

Just when you thought you were done… there are 3 jacked Spartans standing between you and the finish line with big clubs and gladiator weapons beating you until you pass through them!

Not every one finished…. But the 3 team members that I trained, and did it with me certainly did…. Go 180!

5k Race

Your standard 5k race for a great cause. Matt Fenton, a U.S. soldier who had died 5 years ago when he returned home. It had a great turn out, a great feel to it, very patriotic, and everyone was very upbeat to celebrate the soldiers who serve our country.

Results – 1^st place in the 25-29 male age group posting a 20 minute and 38 second time.

This workout can be done in about 45 minutes. It works the entire body!

Start with a warm-up and get loose.

Exercise (EX) #1: Burpee Push-up into Pull-Up SuperSet (SS) with 15 Push-ups

Standing under a pull-up bar, perform a burpee with a push-up at the bottom. As you return to your feet, jump (this may take time to get a hang of) in one motion grabbing the bar into a pull-up.

Perform for ten reps. [Want to make it harder? Perform 5-10 pull-ups immediately after your last burpee-pull-up.]  After that go straight into 15 push-ups.

Rest. Repeat for 4 sets total.

EX #2: Box Jumps SS Dumbbell Deadlift SS Back Row

Three part exercise! THIS is how you save time and blast your body!

Perform 10 box jumps [Harder? Hold dumbbells while performing]. Then grab the dumbells and perform 10 deadlifts, then right into dumbbell back rows.

Note: Choose a weight with which you are comfortable performing all exercises with and hold throughout each.

Rest. Repeat for 4 total sets.

EX #3: One-Hand Dumbbell Clean SS Dips

Perform 10 one-hand dumbbell cleans then immediately perform 10 dips.

Rest. Repeat for 4 total sets.

Sweating? Tired yet? No, let us know, we can make it harder…

Today we did the Runamuck 5k mud run. This was a fun event that is great for runners who want a little variety to the average 5k. It was in Rockville, MD at Rock Creek Park. The run was through the woods over a few hills with the good obstacles throughout. The best part was obviously the MUD. At about mile 2 you have to run over and through some knee deep thick mud. It was so deep that most of it you had to crawl though on your hands and knees. While we were crawling we could feel all the shoes that people lost under the mud. After the race they had a great concert with food and drinks. Team 180 will definately be competing in more of these.

http://runamuckfestival.com/

Team 180 ran the  “Run for Tita” 5k this morning. The event is held in honor of Tita Rauschenberger, a  non-smoker who died of lung cancer. It was an awesome race through the streets of Morristown, in the rain. Kind of reminded me of Tough Mudder. Soaking wet, no complaints. Chris and I both posted a time of 21 minutes, not too bad. Next time we’ll get it under 20. Check out their site and support the organization. Its for a great cause. And sign up for next year and run with Team 180!

http://www.runfortita.org/

Sooo Tough Mudder eh? Yea, tough is right. Team 180 ran the Allentown, PA course this morning. 11 miles of mud, ice, snow, water (yup, swimming), up hill running, log carries, and the list goes on. Check out the site and look at the map. Its wrong, the actual course was about 10 times harder than the map shows. We started with a few runs up and down the mountain, that’s right straight up and right back down. That was a good way to get your legs warm (read: burning). We did this about 12 times during the whole event. Here’s a quick recap of some of the highlights.

After the first set of hills we had the Berlin Walls. These were fun and it was great to see all the camaraderie that started here but happened all day. Everyone was helping everyone else get over the walls whether they knew them or not. This is what training is all about. After the first few obstacles here we had a nice 3 mile jaunt through the woods.

So around mile 5 we have the Walk the Plank. This is where things got interesting. The lines for the next few events backed up so far that people started to just run around them. Now I’m not the most patient person but I personally don’t understand why someone would sign up for this and not complete all the obstacles. Are you trying to put up a good time? By cheating? C’mon no one cares about your time, especially if you didn’t do everything. Anyway, this happened at about 5 of the obstacles. (FYI, Team 180 does NOT skip obstacles and we stick together!)

The toughest obstacles, in no order, were the dive off the platform, carrying the log up and down the mountain, and just the hills in general. Better starting training now, the next Mudder is in November. Sign up and run it with Team 180.

These days, when most weight loss programs are suggesting people to go the hard way of diet and exercise, people are looking for easier solutions. They are actually looking for products that can help them lose weight without them having to exert any effort at all! And rightly so! If you can get pills that can automatically shed your pounds, why would you trouble yourself by going through the severity of diet and exercise?  In this article I will tell you about the three things you need to look for in a diet pill.

There are certain questions you need to ask yourself before buying a weight loss pill. Will the pill actually help you lose weight? If yes, how? And does it also help you in keeping weight off in future so that you don’t get back all the weight you had lost?

Good news is that there are indeed some diet pills which have been clinically proven to help one lose a considerable amount of weight. The bad news however is that it is hard to get hold of these drugs unless you are knowledgeable in this field. The number of ineffective diet pills is much greater than the effective ones, so you will probably spend so much time in getting hold of an effective diet pill that you will become totally tired and try to use the ‘bad’ pill instead.

While it is quite hard to get hold of useful weight loss pills, here are three things you can look for when buying one:

1. Pills that speed up your metabolism: You might be aware of the fact that when your metabolism speeds up, you are able burn fat at a greater than normal rate. Believe it or not, there are pills that can actually help you achieve this! Look for pills containing ingredients that are known to increase one’s metabolic rate, such as rauwolscine, caffeine etc. Make sure there is not too much caffeine in it, otherwise it is counter productive and will do more harm than good.

2. Pills that suppress your appetite: Then there are diet pills that can actually suppress your appetite. This doesn’t mean that you can go on fasting; it simply means that you won’t feel hungry as often as you used to. One of the reasons behind your obesity is overeating; if you can cut down on your food intake considerably, you will automatically start losing weight. Unfortunately, reduction on food intake comes with the additional burden of hunger pangs, and this is where an appetite suppressant can help you!  Caralluma Fimbriata is one of the few clinical studied herbs that has been proven to do just that, this is a must have!

3. Diet pills that Detoxify: There are some diet pills that only do this and they are missing the boat on points 1 & 2 above.  Built up toxins actually force your body into holding onto more fat to “buffer” itself against the daily onslaught of toxins around us.   Clean up your body just a little bit and the fat starts flowing!

Yours in good health

Jeffrey Travis

Related articles

• Weight Loss Diet Pills (amazus.org)
• Wellness Media: Will Diet Pills Ever Return to the U.S. Weight Loss Industry? (piercemattiepublicrelations.com)

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