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The Spartan Tough AROOO! log


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#1881 Pops

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Posted 25 September 2019 - 05:50 PM

LEG DAY!! Feel the burn!


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"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#1882 Poppy G

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Posted 25 September 2019 - 10:48 PM

My knees hurt just reading this
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#1883 Stu

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Posted 25 September 2019 - 11:40 PM

Still giggling about that silly coke head trying to get past the spartan! Looks like he went full coke head. NEVER go full coke head, LOL!

 

Keep your powder dry and your hatchet sharp Spartan!


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Sua Sponte ! Now Get off my lawn ! :angry:


#1884 Spartan Tough

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Posted 26 September 2019 - 06:04 PM

September 26/19. P3W8D3

A quick one today as I am in between night shifts and sleepy, so I gave myself a half hour of iron bliss between snoozes...

Tubing Straight Arm Pulldown - 2 sets of 15 reps
Pendlay Row - 2 sets of 12,10 reps @ 100,105
Tubing Rows - 2 sets of 15 reps
Drag Curls - 2 sets of 8 reps @ 65,75#
Alternating DB Hammer Curl - 2 sets of 8 reps / arm @ 30#
Barbell Curl - 2 sets of 15 reps @ 45#

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1885 Spartan Tough

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Posted 01 October 2019 - 02:47 AM

September 30/19 P3W9D1

Fuck ton of snow yesterday...SNOW....30 cm...I don’t mind snow but not this early and I dislike shovelling it....

Head not in the game today...


5 minute Pre run Warm up
Flat Bench Press - 5 sets of 12,10,8,6,4 reps @ 105,115,135,155,165#
Alternating Incline DB Press - 2 sets of 12,10 reps/side @ 40#
Core work

Will be back in the game tomorrow or there will be hell to pay....

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1886 danduerksen

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Posted 01 October 2019 - 03:23 PM

This year might be a crazy winter. Here's hoping it's just snow and not so much ice.


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"He who wants to succeed should learn how to fight, to strive and to suffer. You can acquire a lot in life if you are prepared to give up a lot to get it."

 

Practice the basics as if they were advanced. That's the key to advancing


#1887 Spartan Tough

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Posted 02 October 2019 - 02:59 AM

October 1/19

A better day today...

10 minute warm up run

Back Squat - 5 sets of 12,10,8,6,4 reps @ 155,155,170,185,215#
DB RDL - 3 sets of 8 reps @ 40#
Walking Lunges - 3 sets of 8 reps / side @ 50#
Standing Calf Raises - 3 sets of 15 reps @ BW

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1888 Spartan Tough

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Posted 03 October 2019 - 07:02 PM

October 3/19 P3W9D3

Legs still sore from the other day...it was a good day...

Warm up

DB Lateral Raises - 3 sets of 8 reps @ 20,25,25#
Overhead Press - 4 sets of 12,10,8,6 reps @ 95,100,105,115#
DB Front Raises - 3 sets of 8 reps @ 15#
BB Upright Row - 3 sets of 15 reps @ 45#

Couple more days then program ends and something new to start...

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1889 Spartan Tough

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Posted 05 October 2019 - 03:47 AM

October 4/19. P3W9D4

10 minute warm up walk

Tubing Straight Arm Pulldown - 3 sets of 15 reps
Pendlay Rows - 3 sets of 12,10,8 reps @ 95,100,105#
Tubing Row - 3 sets of 15 reps
Drag Curls - 3 sets of 8 reps @ 65,70,70#

Tubing Wood Chops - 3 sets of 15 reps / side

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1890 Spartan Tough

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Posted 06 October 2019 - 02:56 AM

October 5/19

10 minute warm up run
20 minute rock fun run

Aroooooo
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That which doesn't kill me....didn't try hard enough!

#1891 Spartan Tough

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Posted 07 October 2019 - 09:25 PM

October 7/19

 

5 minute pre run warm up

10 minute warm up run

30 minute HIIT run

 

experiment time...

 

DB flyes - 12 reps @ 25#

Tubing Rows - 20 reps

DB Lateral Raises - 10 reps @ 25#

Bench Dips - 20 reps 

Barbell Drag Curls - 10 reps @ 70#

Seated Barbell Wrist Curls - 10 reps @ 70#

Back Squat - 12 reps @ 185#

Deadlifts - 12 reps @ 135#

Hanging Knee Raise - 20 reps 

Crunch - 15 reps 

Accordian Crunches - 15 reps 

 

Aroooooo


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That which doesn't kill me....didn't try hard enough!

#1892 Pops

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Posted 08 October 2019 - 09:13 AM

Looks like you hit a little of everything.

What’re you experimenting with?

"Do not go gentle into that good night,

Old age should burn and rave at close of day;

rage, rage against the dying of the light." - Dylan Thomas

 

The best time to plant a tree is 20 years ago. The next best time is now.

 

"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts


#1893 Spartan Tough

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Posted 09 October 2019 - 02:51 AM

Looks like you hit a little of everything.

What’re you experimenting with?

 

Yeah a little bit of everything....came across some Vince Gironda (Iron Guru) pdfs and might try some classic weight training.  Currently doing the beginner workout style he would give any newbie who entered his gym. 


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That which doesn't kill me....didn't try hard enough!

#1894 Spartan Tough

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Posted 09 October 2019 - 02:52 AM

October 8/19

 

5 minute Pre run warmup

 

DB flyes - 12 reps @ 25#

Tubing Rows - 20 reps

DB Lateral Raises - 10 reps @ 25#

Bench Dips - 20 reps 

Barbell Drag Curls - 10 reps @ 70#

Seated Barbell Wrist Curls - 10 reps @ 70#

Back Squat - 12 reps @ 185#

Deadlifts - 12 reps @ 135#

Hanging Knee Raise - 20 reps 

Crunch - 15 reps 

Accordian Crunches - 15 reps 

 

Aroooooo


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That which doesn't kill me....didn't try hard enough!

#1895 Spartan Tough

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Posted 11 October 2019 - 03:13 AM

October 10/19

 

Workout ended up being more like cardio as it seemed like I rushed through it with little rest....

 

5 minute Pre run warmup

 

DB flyes - 12 reps @ 30#

Tubing Rows - 20 reps

DB Lateral Raises - 10 reps @ 30#

Bench Dips - 20 reps 

Barbell Drag Curls - 10 reps @ 75#

Seated Barbell Wrist Curls - 10 reps @ 75#

Back Squat - 12 reps @ 185#

Deadlifts - 12 reps @ 155#

Hanging Knee Raise - 20 reps 

Crunch - 15 reps 

Accordian Crunches - 15 reps 

 

Aroooooo


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That which doesn't kill me....didn't try hard enough!

#1896 Poppy G

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Posted 11 October 2019 - 10:13 AM

Are you doing this ³ times a week or every other day. Seems like a great shred program if you go unbroken
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My last word will probably be
"Whoops"
"Now, get off my lawn!" :angry:

#1897 Spartan Tough

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Posted 12 October 2019 - 02:15 PM

Are you doing this ³ times a week or every other day. Seems like a great shred program if you go unbroken

 

Supposed to do it 6 days a week, then add a second set of each on the second week and a third set on the third week then keep it there for 6 months.  Don’t see the 6 months idea, but will do for a while then go onto something a little harder...This week did not work out for the 6 days in a row, next week should be better with the second sets added,


That which doesn't kill me....didn't try hard enough!

#1898 Spartan Tough

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Posted 12 October 2019 - 02:16 PM

October 12/19

 

a quick run through the den before hitting the sack between night shifts...

 

DB flyes - 12 reps @ 30#

Tubing Rows - 20 reps

DB Lateral Raises - 10 reps @ 30#

Bench Dips - 20 reps 

Barbell Drag Curls - 10 reps @ 75#

Seated Barbell Wrist Curls - 10 reps @ 75#

Back Squat - 12 reps @ 185#

Deadlifts - 12 reps @ 155#

Hanging Knee Raise - 20 reps 

Crunch - 15 reps 

Accordian Crunches - 15 reps 

 

10 Minute Cool Down Walk

 

Aroooooo


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#1899 Spartan Tough

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Posted Today, 01:24 AM

October 14/19

 

Happy Thanksgiving to all Canucks out there...

 

10 minute Warm Up Run

30 Minute Intervals Run

 

DB flyes - 2 sets of 12 reps @ 30#

Tubing Rows - 2 sets of 20 reps

DB Lateral Raises - 2 sets of 10 reps @ 30#

Bench Dips - 2 sets of 20 reps 

Barbell Drag Curls - 2 sets of 10 reps @ 75#

Seated Barbell Wrist Curls - 2 sets of 10 reps @ 75#

Back Squat - 2 sets of 20 reps of Air squats (was quite light headed and didn’t want to kill myself)

Deadlifts - 2 sets of 12 reps @ 155#

Standing Calf Raises - 2 sets of 15 reps @ BW 

Hanging Knee Raise - 2 sets of 20 reps 

Crunch - 2 sets of 15 reps 

Accordian Crunches -2 sets of 15 reps 

 

Aroooooo


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