week seven. SPARTA!

This was a tough one. It was refreshing though to know that each exercise was the last round you would have to do. it made you really wanna push it.i did

30 staggered pushups
2x15 expolosive
2x 15 hindu
the pull ups were hard cause im used to the chin ups.i was surprised how it got so much harder by adjusting your hands slighltly.i did it as 6 reps x 5.

then i did my usuall 4 rounds.

by the way i added up the miles that this programme contains of hiit and i came up with 151 miles for my speed.that would take me from the west coust of ireland to the west coust of england!!!!!!! im so pumped.

the soreness is back in my legs now and i love it.


this is sparta.....hehe

still ere.did the same again. i just want to point out a mistake i made.the dumb bells were 13.8kilos not lbs.Still not much compared to some of you but im getting stronger every day

Week 6! first day.

this tune makes me go crazy on the treadmill.i luv this album!!!!

wow. tough day. rt and hiit.

This weeks programme took a bit of planning.I had to run from upstairs to the back garden between cetain exercises!I also had to construct a make-shift table from blocks to do the box jumps and bench dip.

This is a leg intensive week. Those walking lunges are real burners.

My main problem was with the toe touchs.i have a real problem kepeping my feet up staraight in the air.i had the same problem with the hip lifts before.


Band Press ...............................................x 25
Box Jump: ...............................................x20
Band Row:................................................x25
Step up: w/o band..................................x 20 on each side w/ 13.6lbs dumbell
Bench dip..................................................x30
Walking Lunges (w/ weights)...............x20 w/ 2x 13.6lbs dumbells
Tricep Extension (behind head)............x15 w black band ( each side)
Toe Touch (Ab crunch)..........................x 30
One arm standing concentration curl...x 25



I also had interval training today. tough day!

i did the usuall

4 rounds of the following rounds

2mins x 8mph
1min x 10mph w 2% grade

ouchh....
i bought some maxi muscle cyclone today in preparation for the spartan workout...

finished week 5 resistance.

hey warriors.

hope your feeling the burn.
i just started at college today and its been slightly harded to keep my routine together.i have so much respect for you guys who are working full time and doing this programme.you guys are awesome. i think i can see improvemnets. when im actaully doing the exercses my abs look immense. inm getting vainer every day and i love it. week 5 was actaully o.k. the next really crazy workout is gonna be week 7. i think its the spartan workout.wow.it looks terrifieing.

let it burn

Best day yet!! day 1 week 5!!!!!!!!!!!!!

today ive selecected a track im sure you all know. its really cheesy i know but i think its a great song and one of my fav piano pieces really uplifting...........

Because im catching up with you guys i have no day off till week 10. Today was my first day of week 5 and i had to do my interval training after my reistance training dueto the lack of a 7nth day.Today was also my first day of 4 rounds.i actually did it......great...brilliant....i was so psyched that it was almost easier than my usuall 4 3 rounds.i was punching the air as i ran and ocassionally put my hands in the air as i ran.....loved it....
i did

2 x 8mph
1 x 10mph w/ 2% grade.................... x 4 rounds


for the resistance i did

A1: Ball Pushups (feet on the ball).................................x20
A2: Band Squat and Press..............................................x30
A3: Standing Bent Over Pull Down...............................x20
A4: Hamstring curl w/ stability ball..............................x30
A5: Kneeling Tricep Pressdown.....................................x20
A6: Bicep curl (w/ band attached to the door).............x20
A7: Ball Transfer (arm to leg exchange)........................x30
A8: Superman (with alternating arms and legs)...........x30


Now that ive done this i feel i can do anything on the programme thats yet to come. thanx again everyone from the challange, especially u regulars.u know who u are.....

today i eat

porridge w/ honey

protein shake ( between RT and Hiit)

liver w/ whilemeal bread x 2 slices

3 boiled eggs w/ 2 slices of wholemeal bread

two chicken fajitas( one skinless breast w/ onions and peppers)

organinic peanut butter and a bannana on 4 slices of wholemeal bread.
w/ a protein shake.

diet suggestions welcome.........

done w/ week 4 RT

I never thought id get the hang of those ball push ups but i did. it wasnt the hardest week but i felt it in my arms the day ater which was cool.i was missing the soreness. after my first day of 6 circuts i cut it down to 3 circuts and upped the reps.im sure i was longer than a minute on some of them but i felt the burn a bit more. mostly 30 reps except for the two arm exercises.

im dreading the extra round and day of interval traning in 2 days.im doing 2mins at 8mph and 1 at 10mph w/ 2% grade for my rounds now. 4 of em is gonna kill me.

im seeing some results i think.which is great becuase im not killing myself.....
i dont do the ab routine like some of you guys....
i want to pace myself because im so scared of burning out....

cheers all

kevin

week 4. first day.

Today was my first day of week four.its the most frustrating week i think for two reasons

1. ball push ups. (what fresh hell is this)
the truth is i didnt feel any considerable pain from these because they were so difficult to execute. thats the frustrating part.

2. Timimg. i found it impossible to keep checking my phone foe time because it would wreck the momentum. i ended up approximating or doing 20 reps or more.

I did the intermediate level(approx). i did 6 circuts but wasnt exuasted or anything.i felt guilty! i remember after week two (which ended on single leg planks) i was snarling profanities.

my song for ispiration toady is "the greatest love all" by whitney. its about loving yourself which is one of the best reasons to exercise. its also got elements of raising children.you might appreciate that sentiment more than me sickofthegut. im still to selfish and young.