paullee33

Hr long spin class with Dacia. Ab work for 15 min in sauna Supine bicycle V ups Flutter kicks Crunches

No work today, but a good run with 2 friends. I am a pretty good runner and it was too nice today not to run. We ran at an easy pace 4 mi in 40 min. Today I weighed in at 181.2 with 13.4% body fat

Army pool PT Too much leg work Great cool down stretching

4 mile run at Army PT 24 min

Spartan workout day 29 test 25 pullups 50 dead lift (135lbs) 50 push ups 50 box jumps 50 floor wipers (135lbs) 25/ side dead clean and press (30 lb kb) 25 pullups Time: 23:08

Army PT Push up ladders 40/30/20/10 Sit up ladders 40/30/20/10 5 pull ups 1.5 mi run Push up ladders 25/10 Situps ladders 25/10 3/4 mi run

So another Spartan workout with Dacia, she hates me during, but knows its a great workout. Love her so much. 1 arm supported row 2x5/side 45lb kb High pull 10/12/14/16/18/20/10 20lb kb Walking pushup 3x30 sec Unicycle 5x30 sec/side Walkouts 5x1 min Mountain climbers 8x20 sec Tomorrow just pt then Tuesday is the day 29 test. Wish me luck. Goal is under 25 min

Run day! 3 miles at moderate pace (8 min miles) 1 mile interval sprints and jogs. Sprint curves and jog straights on 800 m track

Doug, I really like the spartan workout, but it's intense which is why I use body weight exercise and pool pt/ army pt to supplement. It's only in book, I don't know anywhere it's free online. I know if you search spartan workout on amazon books. It pops right up. If you have any other questions let me know. Thanks for commenting.

Pushups 50 AQAP Goblet squats 3x12 45lb kb Floor wipers 4x15 135 lbs Press 3x15 45 lbs Bench press (50%1RM) 85 lbs 3x10 Mountain Climbers 4x30 sec

Pool PT Flutter kicks Cross country skier Leg spreaders Riding bicycle Arm circles Wall push offs Leg lifts Leg lift and spreaders All exercises use some sort of water weights for resistance or flotation

Lower body pt 2 warm up laps around gym 2 min squats Lunges around half bball court Suicides (baseline, foul line, half court foul line and baseline) x3 Wall sits 1 min 1 min squats Lunges around half bball court Suicides (baseline, foul line, half court foul line and baseline) x3 Circuit (1 min medicine ball throws, 1 min squats) x 4

Time to catch up on my journal Army upper body pt Pushup ladder (40-5, increments of 5) Dip ladder (40-5' increments of 5) After every 2 sets took 2 laps around gym Finished with 20 min of intervals on elliptical

Worked out with my wife today. She wanted to try the Spartan Workout with me. Pushup ladders (11-1) Rear Lunge 5x30 sec alternating Floor Wiper 4x15 135lbs Overhead squat 1x10/side 30lb kb Circuit - 5x30 sec/exercise High Plank Sand bag shoulder 30lb Walkouts

High pulls 4x30 sec (2 per side) 30 lb kb 2 hand kb swing 3x60 sec 30 lb kb Walking push up 5x10 Leg thrust 1x25 Barbell floor press 5x3 60lb db Double windmill 3x8/side 15lb kb top & 20 lb kb bottom Time 29:08