“A NEW AGE HAS BEGUN”

After weighing in post holiday, I feel fat as hell. Booze, beef sticks and candy galore. I gained 3 pds since Thanksgiving. Time to shape up for the New Year. We finish the Spartan Workout next week. From there we go back to weights and begin Triathlon season. In Jan we will start 1 swim, bike and run per week. FYI - Off ice Hockey Drills were a bust in Dec....I also forgot to log in 2 weight workouts between the 17th and now. Pick up hockey tonight as well.


25 Dead-lifts
Rest
10 Box Jumps

25 Dead-lifts
Rest
10 Box Jumps

25 Dead-lifts
Rest
10 Box Jumps

10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups
10 Hang Cleans
25 Sit-ups

20 Reverse Crunches
20 Toe Touches
20 Butterfly Kicks
20 Sit-ups
Rest
20 Reverse Crunches
20 Toe Touches
20 Butterfly Kicks
20 Sit-ups

20 Floor Wipers
Rest
20 Floor Wipers
Rest
20 Floor Wipers

10 Pull-ups
10 Push-ups
10 Dips

“THEN WE’LL FIGHT IN THE SHADE”

I started the day with pick up hockey at 6:30am and I will finish with a game tonight at 9:30pm

10 repetitions – Bench Press 195pds
Rest
10 repetitions – Bench Press
Rest
10 repetitions – Bench Press
Rest


10 repetitions – Squat 195pds
Rest
10 repetitions – Squat
Rest
10 repetitions – Squat
Rest


10 repetitions- Arm Curls 35pds each
Rest
10 repetitions- Arm Curls
Rest
10 repetitions- Arm Curls
Rest


10 repetitions – Straight Legged Dead lift 40pds each
Rest
10 repetitions – Straight Legged Dead lift
Rest
10 repetitions – Straight Legged Dead lift
Rest


10 repetitions – Bent Over Row 25pds each
Rest
10 repetitions – Bent Over Row
Rest
10 repetitions – Bent Over Row
Rest


10 repetitions- Pull Overs 35pds
Rest
10 repetitions- Pull Overs
Rest
10 repetitions- Pull Overs
Rest


1min Jump Rope
1min Shadow Box
1min Jumping Jacks
1min Shadow Box
Rest 2min

1min Jump Rope
1min Shadow Box
1min Jumping Jacks
1min Shadow Box
Rest 2min

Down for the count

Ol' Brucey left the spartan workout sitting on his desk (he blames me but since it's my blog, i am blaming him) so we just lifted instead and will Spartan it up on our own tonight.

Cable Flys and dumbell press 50pds each/65pds each 3 sets of 10

Pull Downs w/Dead Lifts 285pds/65pds

Shoulder press w/ sitting row 120/189 2 sets of 10

Curls w/Tris 108/120 2 set 10

sitting oblique twists - feet in the air w/ 4pd medicine ball 2 sets of 15

“YOU WILL NOT LIKE THIS”

“YOU WILL NOT LIKE THIS”

Warm up well before getting on the bike. You should stretch the hip flexors and quads very well. You might also want to do a warm-up on the bike.

1:00min Bike (slow)
30sec Bike Sprint (as fast as you can go)
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00min Bike
30sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
1:00 min Bike
15sec Bike Sprint
5:00 Bike (slow, cool down)

10 Box Jumps
Rest
10 Box Jumps
Rest
10 Box Jumps

30sec Hamstring hold each leg (need partner)
30sec Hip Flexor hold each leg (need partner
Rest 1:00

30sec Hamstring hold each leg (need partner)
30sec Hip Flexor hold each leg (need partner
Rest 1:00

1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00
1:00min Wall-Sit
Rest 1:00

We decided do a double today since we missed a workout last week!!!

Spartan Workout Program
Day 7

“THE THOUSAND NATIONS OF THE PERSIAN EMPIRE DESCEND UPON YOU!”

**Warm-up very well. This workout is intense from the very second it starts to the end.
Each 20 seconds of exercise is done to the max. That is, you do as many repetitions as you can in each set. If you can’t do any more repetitions do pull-up holds, push-up holds, squat holds, or dip holds.
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups
10sec Rest
20sec Pull-ups

30sec Rest

20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups
10sec Rest
20sec Push-ups

30sec Rest

20sec Squats (no weight, keep good form)
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats
10sec Rest
20sec Squats

30sec Rest

20sec Dips (use bench)
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips
10sec Rest
20sec Dips

“NEVER RETREAT, NEVER SURRENDER”

25 Sit-ups
Rest 1:00
25 Sit-ups
Rest 1:00
25 Sit-ups
Rest 1:00
25 Sit-ups
Rest

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

8 Sit-ups (use weight, put weight behind your head)
30sec Quick High Knees
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

40 Oblique Twists
10 Sit-ups (punch when in upright position)
Rest 1:00

30sec Turkish Get-up

10 Front Medicine Ball Tosses
Rest
10 Side Medicine Ball Tosses
Rest
10 Upward Medicine Ball Tosses
Rest

1:00min Front Plank
30sec Left Plank
30sec Right Plank
Rest 1:00

10 Front Medicine Ball Tosses
Rest
10 Side Medicine Ball Tosses
Rest
10 Upward Medicine Ball Tosses
Rest

50 Floor Wipers

15 Dead-lifts (use weight that you will use in 300 workout)
Rest
15 Dead-lifts (use weight that you will use in 300 workout)
Rest
15 Dead-lifts (use weight that you will use in 300 workout)
RestSpartan Workout Program

“CAN”T WE ALL BE CIVIL”

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

50 meter sprint
30sec jumping jacks
30sec shadow boxing
Rest 1:00

10 Push Ups (clap)
Rest (short)
20 Push Ups (wide)
Rest (short)
10 Push Ups (twist up/ T’s)
Rest (short)
10Push Ups (triangle)
Rest (short)
10 Push Ups (row)
Rest 2:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

10 Squat Jumps
12 Lunges each leg
Rest 1:00

8 One-legged jumps (8 each leg)
12 Side Lunges each leg
Rest 1:00

8 One-legged jumps (8 each leg)
12 Side Lunges each leg
Rest 1:00

30sec Hamstring Hold each leg (need partner)
30sec Hip Flexor Hold each leg (need partner)
Rest 1:00

30sec Hamstring Hold each leg (need partner)
30sec Hip Flexor Hold each leg (need partner)
Rest 1:00

12 Pull-ups
30sec Superman

25 Dips

10 Pull-ups
30sec Superman

20 Dips
5 Pull-ups
30sec Superman

10 Dips

Hockey Game tonight as well

“OUR [THEIR] ARROWS WILL BLOCK OUT THE SUN”

1 min Jump Rope
10 Box Jumps (no blindfold)
30sec Jump Rope
10 Box Jumps (no blindfold)
Rest 1:00

10 repetitions – Clean and Squat
30sec – Superman
Rest 1:30

10 repetitions – Clean and Squat
Up to 10 – Numbers with feet
Rest 1:30

8 repetitions –
50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00
10 repetitions each leg – Step Ups
10 repetitions each leg – Lunges
Rest 2:00

8 repetitions – Dead Lifts
10 repetitions each leg – Step Ups
10 repetitions each leg – Lunges
Rest 2:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

50 Crunches
25 Oblique Twists
25 Sit-ups
20 Toe Touches
25 Reverse Sit Ups
Rest 1:00

“PREPARE FOR GLORY”

30 meter sprint
30 meter bear crawl
Rest 1:00min

30 meter sprint
30 meter bear crawl
Rest 1:00min

30 meter sprint
30 meter bear crawl
Rest

8 repetitions – Clean and Press
15 push-ups
Rest 1:00min

8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min

50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min

8 repetitions – Clean and Press
15 push-ups
Rest 1:00min

8 repetitions – Clean and Press
10 pull-ups
Rest 1:00min

50 repetitions – Butterfly Kicks
20 toe-touches
Rest 1:00min

40 repetitions – Oblique Twists
30 repetitions – Bicycle
Rest 1:00

20 Front Medicine Ball Tosses
Rest 2:00min
20 Side Medicine Ball Tosses
Rest 2:00
15 Upward Medicine Ball Tosses
Rest 2:00

30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
Rest 1:00

30sec Turkish Get Up
Rest

30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
30sec Left side plank
10 Push Ups
30sec Right side plank
10 Push Ups
Die

Weight Check:

Brian started in March 08’ - 215 down to 201.5 today
Goal: 185 by May 15th – 5 year wedding anniversary…it’s been 5 years since I have been down to 185. (I will show my before and after pictures on or around this date:).

Bruce May 08’ – 297 down to 254 today
Goal: 197 last seen in 2002…good luck bro!!

“SPARTANS! TONIGHT WE DINE IN HELL!”

Day 1 of 16 -The Spartan Workout

Total amount of repetitions: 300
Objective of Workout: To finish in the least amount of time as is possible.


25 Pull Ups (BD 15 assisted by hand BB 95pds)

50 Dead Lifts at 95pds

50 Push Ups

50 Box Jumps with 24 inch box

50 Floor Wipers (95 Pds)

50 Clean and Press (completed 25 @ 95pds)

25 Pull Ups (95pds assisted BB 132/15 144/10)

Total time for BD 14:36 BB 20:00 even


We recorded the time it took to complete this workout. We will compare that time to the time it takes us to complete this workout at the end of the program.

We had all the exercises and weights ready before we did this workout.

Thanks Bruce for the cup of water...that workout was brutal!