08.31.10 - Workout

Surprisingly got my butt out of bed to workout.  Typically I should do 30 reps each, but due to time constraints I down shifted to 20 (plus I'm feeling a little out of shape).  I'm hoping as I progress and get in better shape I'm banging out 30 reps of each and done in 30 minutes. 

1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

Note to self - take deuce before working out cause I kinda felt like shiet.

POWER BALANCE UPDATE

So at the beginning of the month I bought a Power Balance bracelet because of the hype.  I must say it's power of persuasion has been helpful.  I feel better, etc... but apparently my body produces too much energy that it's back firing now.  For some reason I've been able to burn a hole through my power balance disc.

I contacted Power Balance and they said this shouldn't happen, so I'm sending it back to them and they said they'd be more than happy to replace it.  So for a week or two I will be susceptible to lose my balance and possibly not be as strong as I would like.

7.13.10 - Workout

Dragged my butt out of bed to try and workout.  I struggled through it and because I struggled I don't know if this is whole AM workout thing is gonna work for me.  

1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

2.8.10 - Workout

"The bad news is time flies. The good news is you're the pilot." - Michael Althsuler

2 rounds of stairs:

- every step
- crossover
- backwards
- sprint

followed by the Spartan Workout.

For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

2.4.10 - Workout

"Rather than wishing for change, you first must be prepared to change." - Catherine Pulsifer

Stairs:

- Every step
- Crossover
- Backwards
- Sprint
- Crossover

After the Stairs, decided to do the Spartan workout:

For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpees

Trying to get into a groove

AM Workout

3 mile run

Post run workout:

Every minute for 5 minutes start a new round of:

*10 Gable Lock Pull-ups 5R/5L
*10 Hindu Push-ups
*15 Sit Throughs

The faster you work the more you rest.

Got through 3 rounds before being eaten up by the vortex. Finished up the other 2 sets, but I need to get through 5 minutes cleanly.

Ab sling:
*15 Knee Ups
*15 Oblique Knee Ups
*15 Leg Lifts

PM Workout


For time:
1. Pull ups
2. Shifting push ups

3. Deck squat
4. Tuck sit up

5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups

7. Archer
8. Alternating knees to elbow

9. Sprinters lunge
10. Burpee

20:29

300 Spartan Workout

300 Spartan Workout

22:16

5 rounds of rowing

The Vortex

"The Vortex"

With a continously running stopwatch, run 1.5 miles.

At each minute mark, alternate between 15 jumping lunges (one rep is both left and right) and 15 push ups. Example: so at minute 1 do 15 lunges, at minute 2 do 15 lunges. Continue in this fashion until other you have finished the 1.5 miles, or you get "Vortexed" (you have no time to run after finishing your lunges or push ups)

13:33

Second workout: SPARTAN 300 Bodyweight workout

25:30


-- Post From My iPhone

Spartan Workout

Did the Spartan Workout again. I'm trying to do it once a week now.

Warm up:
400 meter row
Stretch

For time:
1. Pull ups
2. Shifting push ups
3. Deck squat
4. Tuck sit up
5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups
7. Archer
8. Alternating knees to elbow
9. Sprinters lunge
10. Burpee

19:55

Cool down:
2 mile jog
Stretch

Spartan Workout

Did Steve Maxwell's Spartan 300 Workout again.

Warmup:
400 meter row
Stretch

For time:

1. Pull ups
2. Shifting push ups
3. Deck squat
4. Tuck sit up
5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups
7. Archer
8. Alternating knees to elbow
9. Sprinters lunge
10. Burpee

25:34

Steve Maxwell's Spartan 300 Workout

So it's 2 days in a row! Woke up at 5:30am and was able to get my ass in gear. Let's see how it goes tomorrow. I got my hands on Steve Maxwell's Spartan 300 workout last month and finally decided to try it out.

The concept behind the workout is all body weight. There are 10 exercises and each exercise is paired up with another for a total of 5 pairs. You perform one exercise in good form until you can't anymore and then do the pair after. The goal is to perform as many reps as you did in the 1st exercise. Once you've hit 30 reps for both exercises you move on to the next pair of exercises.

Warmup:

400 meter row
Stretch

For time:

1. Pull ups
2. Shifting push ups
3. Deck squat
4. Tuck sit up
5. Body weight row (substituted w/ kettlebell rows)
6. Dive bomber push ups
7. Archer
8. Alternating knees to elbow
9. Sprinters lunge
10. Burpee

30:20

Not bad for the first time. Steve Maxwell says you want to be able to finish under 40 minutes before moving on to the next level (this was the intermediate level). I probably rushed a few exercises so I'm not so sure how great my time really is. The deck squat is tougher than it looks and unfortunately I had to substitute the body weight row for kettlebell rows since I don't have the equipment to set it up.