Workout, Spartan style

Monday's workout is usually legs, but yesterday I changed it up a bit, Spartan style

Front squats (65)
Sumo squats to high pull (65) I don't do enough things in a wide stance, this really lit my glutes and inner thighs on fire.
Deep goblet squat holds. I do this sometimes to work on depth.
Pull ups. Doing these twice this week to get ready for the race
Kettlebell swings
Calf raises single leg
Stretches for hips

Some of the stuff today I think will help with things like the traverse wall. I have crappy hip flexibility, and last year I know my hips/glutes were too weak which is probably why I couldn't do it. Alot has changed since then - seriously, I have kind of a big ass now for the first time in my life. It better help me get across that damn wall.

Finally I simulated a tractor pull with this

I think the tractor pulls at the races are 75 - a 70 lb bell felt similar. The tractor pulls at the Sprints I did were easy, but the one in South Carolina was pretty brutal. This rope tore up my hands, but it's all just preparation to me. Making me stronger.

This week I will do more pull ups, high pulls, overhead presses, and BURPEES. Might even hop on the stairmaster or Jacobs ladder to help with the climbing.


I am now questioning just what the hell I have gotten myself into. Rumors are flying of a 20 mile course, 35 degree water temps, cold weather with snow still on the ground. But I can do it - might be ugly but I know I can finish.

Finish it!

So. I've been lifting heavy for about a month and a half. Feels like it's been a lot longer! I'm already seeing some nice results

(.. I need that barbell)


My workouts consist of my primary heavy lift for the day (squat, deadlift, or bench) for 5 sets of 5, then 5-7 "accessory" lifts which are more like 70-80% of my 1 rep max for 3 sets of 10.

Now I am beginning to add "finishers" to the end of my workouts. This is just something to use the last little bit of energy left in the tank. I often use kettlebells because they get me sweating and my heart rate soaring. I'm also adding mandatory burpees, as many as I can do for one set. I did this last year at my old gym to prepare for the Spartan Super/Beast, because you don't want to go to a Spartan and be rusty on your burpees. I will be doing at least 2 of them this year (Hopefully also the Beast, working out logistics on that) so I gotta be ready for 'dem burpees.

Here are some finishers I am or will be using. Most or all of them are total body exercises.


Kettlebells

• Swings
• Clean and press
• Turkish Get Ups (these WILL finish you!)

Burpees

Box, Squat, or Tuck Jumps

Medicine ball slams

Jump Rope

Dumbbell Snatches and Thrusters

Using 1-2 finishers after a weight lifting session leaves me sweating, breathing heavy, and just plain finished!

Snow Day in March

It's another snow day here, just kind of hanging out and being extra lazy. My stomach was off yesterday and last night I had a nasty bout with some indigestion. Yay for shot glasses full of vinegar? This morning I am very tired.. and sore from this week's workouts!

Monday began with leg day. And a sight for sore eyes...

45 lb plates. On that bar. Finally! 135 lb squats 5 sets of 5. No, it's not really alot of weight to most people, but I have only been squatting heavy for about a month now. Less than that really, I alternate with deadlifts so I squat every other week. My next goal is to get 135 deadlifts - these have been trickier for me but I think I can get it in the next 1-2 tries.

I also did single leg Romanian deadlifts on Monday. It's been a little bit since I did these and my hamstrings are still pissed beyond belief.

I got my 3 mile run in at the gym on Tuesday, tried to go outside but it was still too icy.

Yesterday was back day. Lately I have not been feeling challeneged enough on back day, so I've resolved myself to work harder on pull ups. Did 10 sets of 3 with the band, plus 3 negatives. Also added various rows and back extensions to the mix. Some "bro" who appeared to be muscular/in good shape, clad in a backwards cap and a tshirt that had the word "swag" on it was on the cable curl acting ridiculous, grunting like he was lifting a thousand pounds but he was only lifting 15. Seriously dude? That instantly became my bicep exercise for the day. I can curl 25 lbs quietly. What the hell man?
Also got my wide grip lat pulldown on at 70 lbs. I'm feeling it in my back today!

Maybe it's good I am snowed in today. Between soreness and yesterday's upset stomach my body could really use a rest day. Hopefully I can get out of my driveway tomorrow to double it up with my chest workout and a run.

The Big Lifts - Goals and PR's

I have been lifting for a little while now. I am more experienced now and I'm at the point where I know what I want from it. Up until now I've been essentially following a hypertrophy/bodybuilder scheme, meaning 2-3 exercises per muscle and 3 sets of 10-12 reps. It's good for building muscle size, burning fat, and increasing strength. However I have decided I want to get really strong. See how much I'm capable of lifting. Hit some big PR's. So here's what I am doing now. 

Big lift of the day - one of the following

Squat, Deadlift, Bench Press, Barbell Row (maybe also Overhead press)

5 sets of 5

This is all out as much weight as I can lift.

The rest of that day's workout will be accessory work... maybe 2 more exercises for each muscle group following that bodybuilder format of 3x10, core work, etc. Or just whatever the hell else I wanna do.

I haven't trained like this before, and I'm still relatively new to the big compound lifts because I didn't work on them much before now. The squats and deadlifts are leaving my back and traps pretty sore but I think that is just cause I'm still new to them. 

Here are my starting stats for each lift, all 5x5

Squat - 115 

Deadlift - 115 (tried 135 but could only get 2 reps)

Bench - 85

BB Row - 65

My goals for now are to Squat and Deadlift over 200 and Bench 135. 

Monday is my leg day so I'm alternating squats and deadlifts each week. Today was a deadlift day and I found this right here to be 100% truth....

I think the girl next to me was a little disturbed. Sorry I'm not sorry. 

Lazy on the blog, hard in the gym

Whoops. I kinda stopped blogging for awhile.

I haven't been on here but I have been working very hard. 

About a month ago it occurred to me that while I have lost alot of fat since that fateful day in 2012 when I began my weight loss, it seems the fat loss has stalled and it's even been creeping back on in certain areas. I'll admit my focus in 2014 was not even on fat loss - it was on racing, running trails, and more recently lifting in the gym. But lately I've been feeling like I want to try and get rid of some of the last bastions of fat left on me. I want to LOOK like I do all the crazy shit I do. 

Medically I need this to happen too. I still struggle with PCOS, and as a result I am trying to manage my blood sugar and blood pressure. Having abdominal fat, an "apple" shape, whatever you wanna call it is not healthy. Therefore I need to minimize the pot belly that genetics has given me. 

The solution - I'm in a cutting phase. Started it 2 weeks ago, already seeing some results...

Start - 

173 lbs

26.8% body fat

Last monday (1 week in) - 

172 lbs

25.2% body fat

Goal? Maybe 165 lbs, but what I am really looking to hit is 23-22% body fat. Minimize my belly fat, also get rid of my arm/upper back fat that's hiding all my muscles. I have alot of muscle and I am looking to lose fat while trying to avoid muscle loss, or at least minimize it.

Here's what I am doing ...

Diet - around 1500 calories a day, back to using Lose It again for tracking purposes

• Aiming for 170g protein a day, however that is a HARD number to hit, so I'm just trying to get the most I can. 
• 40-50g of fat
• Carbs ... my nemesis... trying to keep them under 150g a day, it's freaking HARD!!! Y'all know I love my carbs, but I've been good about reducing my carb intake and resisting SWEETS! My main sources of carbs are oatmeal or fruit an hour before my workout, half of an english muffin with eggs and cheese, a Chobani yogurt (searching for something with less sugar), then the rest comes from veggies and fruits, with the occasional small serving of rice or pasta with my dinner
• Saturday I'll have a cheat lunch after my long run and a cheat dinner :)
• Supplements are simply BCAA and protein. If I'm about to have a crazy day at the gym I might pop some pre workout.

One of the benefits of this cut is that it will retrain me to eat healthier as a whole. I have really fallen far over the past year and was eating so much crap. 

Exercise

• 3 strength training sessions a week
• For the next 3 weeks I am focusing on HIIT/power strength sessions because I rarely train that way. They are 20 minutes, 5 heart pounding high intensity exercises back to back, then with a couple minutes of rest before repeating the circuit 2-3 more times. 
• After my strength training I am walking for 30 minutes - trail, treadmill, elliptical, or treadmill on an incline. Anything low intensity. This helps burn some extra fat
• Running 3 times a week. 2 runs are HIIT - all out sprint for 30 seconds, then walk/jog to recover for 2 minutes. Repeat this circuit for 20 minutes. HIIT is best for fat burning. Then my long run is Saturday which is currently 5 miles, looking to increase this to 8 or 10 over time to get ready for racing season

I have been so consistent for the past 2 weeks and it's been pretty easy to maintain. It's all about having a set routine that can easily become a habit, and of course having will power. 

I am going to start posting here consistently again. I missed having an outlet for all my fitness crap that my normal friends don't want to hear about. Right now it's time for me to go to my new doctor to get refills on my meds, and maybe talk some PCOS concerns with her. 

At Home Workouts

For the past week I have been trying to get back into my workout routine after more than a month off. It hasn't been easy. My muscles are sore from things that normally wouldn't phase them. While I am really wanting to get back into the gym and lift heavy, I have managed to create a few challenging workouts that I can do at home. 

I don't have any weights heavier than #25 at home so I have upped the difficulty by performing many of the exercises on my stability ball, or at least in a position that is unstable and requires me to recruit more muscles to stabilize myself. The result is a great workout that leaves me feeling like I did some good hard work.

#1

This was a good workout for my first day. I could have probably done more - heavier weights or an extra set.

10 reps of each, 4 sets

Goblet Squat #15

Pushups with shins on the stability ball

Skullcrushers on ball #10

Overhead presses on ball #10

Pullups, 3 or so per set

30 second plank

Burpees

#2

Holy crap. A leg and back breaker! 

10 reps of each, 4 sets

Single leg Romanian Deadlift #15 (had to downgrade to 10's by the fourth set)

Bicep curl on ball #15 (in a low sit, with lower back resting against the ball)

Rows from Plank #15

Ball Crunch

Push Ups with shins on stability ball

Front and Lateral Raises #10

Burpees

#3

A great all over workout. I'm having fun practicing snatches!

10 reps of each, 4 sets

Ball Bench Press #15

Ball Arm to Leg Pass (for the abs)

Dumbbell Snatch (practicing these) #15

Bicep curl on ball #15 (in a low sit, with lower back resting against the ball)

Goblet Squat #20

Ball Skullcrushers #15

Burpees

I am about to head out to my first day at the new job! Excited, nervous, hoping it is a smooth first day... !