DBD's Ghetto Spartan Training Log

Discussion in 'Strength & Conditioning' started by BradD, Mar 12, 2011.

  1. BradD

    BradD

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    11/29/2019
    DL 190x5x3
    Presses 75x10x5
    Curls 65x10x3, 7, 7
    Windshield wipers 9,9,7
    Rowing: about 1000 m in 10 minutes


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  2. BradD

    BradD

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    Three rounds for time of 20 pushups, 20 situps, and 30 squats. Timing error, but I think it was about 14 minutes.

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  3. BradD

    BradD

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    DL: 195x5x3
    Curls: 35x10x3
    Leg Raises: 28x3
    Tabata Burpees: 5,5,5,5,4,4,4,4 (36 total)

    12/6/2019
    Rows: 100x10x3
    Presses: 75x10x3
    Curls: 75 x 10,10,9
     
    Last edited: Dec 7, 2019
  4. BradD

    BradD

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    190.2 lb, 13.5% BF

    New goal: Push down to 180 lb, probably a little under 10% BF. This will help me get into a few more pairs of pants and I think it'll improve my performance on some of my exercises. Strategy is to eat a 12 block Zone Diet, mostly Paleo foods. Keep up the routine of strength training about 3x per week plus 3-4 conditioning workouts per week.
     
  5. BradD

    BradD

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    DL: 200x5x3 pretty easy
    Curls: 30x12,12,6
    Hanging Leg Raises: 10,10,6
    Tabata Mtn Climbers: 34-36 reps each set. Almost continuous work.
     
  6. BradD

    BradD

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    12/8/2019

    189 lb

    Three rounds for time of 20 pushups, 20 situps, and 30 squats: 13:30
     
  7. BradD

    BradD

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    5:00 am. Bear barbell complex. 65 lb x 5 rounds
     
  8. Detectorist

    Detectorist

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    What's that?
     
  9. BradD

    BradD

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    12/10/2019

    Early start. Lots to do before 8 am.

    Tabata squats 16x4, 15x4
     
  10. BradD

    BradD

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    12/11/2019
    DL 205x5x3
    Curls: 32.5x12x3
    Planks with 25 lb added: 60 sec. x 3
    Tabata squats 16x5,15,15,17

    12/13/2019
    Rows 105x10x4
    Leg raises with 8 lb added 12x3
    Rowing: 10 min.
     
  11. BradD

    BradD

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    Videos on YouTube.

    The following is one rep: power clean, front squat, push press, squat, push press.

    Pretty tough conditioning workout.
     
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  12. BradD

    BradD

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    12/17/2019
    Tabata pushups 7,6x7
    Tabata squats 16x8

    PRs
     
  13. BradD

    BradD

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    12/21/2019

    DL 205x5x3
    Curls 32.5x10, 35x10x2
    Side plank 40 x 3
    Rower 10 min
     
  14. BradD

    BradD

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    12/23/2019

    185.8

    Tabata pushups: 7,7,6,6,6,6,6,6
    Tabata squats: 17,16x7

    PRs. It's hard to beat the misery of this workout.
     
  15. BradD

    BradD

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  16. BradD

    BradD

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    12/25/2019
    Tabata pushups 7,7, then 6s
     
  17. BradD

    BradD

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    12/27/2019

    DL 210x5x3
    Leg raises 8 lb x15x3
    Half a deck of cards squats and pushups.
     
  18. BradD

    BradD

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    12/28/2019

    Deck of cards 23:10
     
  19. BradD

    BradD

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    Tabata mountain climbers
     
  20. BradD

    BradD

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    12/30/2019

    A Dime a Dozen scaled to 40%

    100 jump rope turns
    10 burpees
    10 med ball woodchopper
    5 rounds
    Forgot to set timer.
     
    Last edited: Dec 30, 2019