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Paul Lee's Training Journal


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2 Jan 12 workout

2 min warm up- squat thrusts, shuffles, mountain climbers, & jacks (30 sec each)

Rocking chairs - high/low AMRAPx3(10/10)(15/11)(20/10)

Staggered push ups -AMRAPx3 10,12,10

Bounce pushups - AMRAPx3 6,5,6

Dive Bombers - AMRAPx3 6,5,3

Semi planche pushups - confusing had problems

Air plunges - AMRAPx3 15,20,11

Chinese pushups - AMRAPx3 8,6,6

Inverse pushup - AMRAPx3 8,10,8

Handstand pushup - AMRAPx3 3,2,2

Cool down - chest stretch, fore arm stretch, overhead arm pull, and abdominal stretch

 

Diet note- 2 days eating vegan and no cravings or issues. I weighed in at 187.6 to start the year and 14.7% body fat. Most importantly, I am excited for a change in diet that will improve my health.

Happy New Year all!

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I use a combination of the spartan workout routine and then body weight exercises. Today was a spartan day. Day 8 24 min start to finish.

High pull 3x30 sec/side 30 lb kb

2 hand kb swing 1x1min 30 lb kb

Walking pushups 3x30 sec

Kb floor press 2x15 (14,10) 45lb kbs (actual reps)

Squats with 12 lb weighted barn 3x12, supposed to be tire flips, tire was being used.

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Today I was only able to get in my Army PT session. I have done pt on the 3rd and 4th as well.

I did a 50 minute pool pt session. It was a full body workout. Swimming, floating weights, jumping, flutter kicks, jumping jacks, running laps, and a stretching cool down it was amazing. I feel worked with none of the impact.

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So in the Spartan workout program tday is day 14, the first testing day.

25 pullups

50 deadlifts (135lbs)

50 pushups

50 box jumps (24")

50 floor sweepers (135lbs)

25 kb dead clean and press/side 16Kg KB

25 pullups

all exercises AQAP, my time:28 min, goal time set by book is 20 min. a little off. what a workout

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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

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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

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Hi Paul,

 

Hope you do'nt mind me posting but gret to see how consistant you are being to and also i amvery curious to know what the spartan routine is. From your workout logs it looks intriguing and something i might want to try out after i finish my present routine. Is it online anywhere or is there a book that explains it?

 

Any way have a great weekend,

Doug

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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.

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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

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