my 2012 spartan workout

[keith james]

Hi Guys

Just started my first workout of 2012, ready for the Spartan Challenge.

The workout is from the Powerflex workout.

Today i trained chest and neck.

Panther flex I: level 3.
Eagle flex I: level 3.
Bear flex I: level 3.
Gorilla flex I: level 3.
Bull Elk flex: level 3.

Bull flex I: level 3.
Bull flex II: level 3.
Bull flex III: level 3.
Giraffe flex I: level 3.
Giraffe flex II: level 3.

I am going to concentrate my chest, neck, thighs so i can gain as much bodyweight as i can whilst losing bodyfat, well that's what i hope. :)

All the best.

KEITH JAMES.

[Greg Newton]

Hi Keith,

Powerflex is a very good and underrated program; especially at level III. You can't go wrong with it. It is time consuming to do those DSR's with the kind of tension they deserve, but if you do, you'll find they shape the muscles of the body like no other style of exercise.

A lot of guys who are busted up with the weights or have a lot of aches and pains from their training, could rehab their joints and body if they'd spend several months doing Powerflex.

Greg

[keith james]

Hi Greg

Thanks for the reply.

At the moment i am in between which routine i should choose for the Spartan Challenge 2012, so i think this week and maybe next week i may do different routines to see how i feel with each one and then choose the one i like to use for the rest of the challenge.

KEITH JAMES.

[gbjj]

Good on ya Keith, I havent even had one workout yet for the Challenge. I'm really perplexed at how to go about creating my Spartan Workout. I just picked up the Iso Belt and know I'll be incorporating that..

My Guess is a good combination of PYTP, Pre-GUTS, IPR, and the Belt.

[keith james]

Hi gbjj

It is great that you have made a start, anything at the moment is better than nothing.

I may be changing my workout for monday,, i don't know yet, i am going through a few different training formats at the moment.

The great thing is that Greg has announced a contest and we all want to do our best, so we are all looking for the best workout.

Good luck in your contest and in your workout.

KEITH JAMES

[keith james]

Hi Guys

Right this is the routine iam going to be performing for the next 2 weeks.

This is an experiment into training in a super slow fashion, now you can surf the internet and find a load of articles on it, so it is not new.

Right the program will consist of training monday, wednesday and friday. With the other days as rest.

Do only the exercises that are listed and no more.

Whether this program will work, only time will tell, good luck to all who try it.

MONDAY 9th JANUARY 2012.
1) bulgarian split squat/right leg.
SUPERSETTED WITH:
2) pull apart up and over.
REST 1 MINUTE.
3) bulgarian split squat/left leg.
SUPERSETTED WITH:
4) pull apart up and over.
REST FOR 2 MINUTES.
5) sissy squats.
6) dsr lateral raise/right arm
REST 1 MINUTE.
7) dsr lateral raise/left arm.
REST 1 MINUTE.
8) dips.
9) close grip chinups.
10) dips/negative only.
11) close grip chinup/negative only.

Do only 1 set per exercise, take each exercise to failure.

All the best.

KEITH JAMES.

[keith james]

Okay here we go with day 2 of my new training routine:

WEDNESDAY 11th JANUARY 2012.

1) bulgarian split squat/right leg.
SUPERSETTED WITH:
2) pull apart up and over.
REST 1 MINUTE.
3) bulgarian split squat/left leg.
SUPERSETTED WITH:
4) pull apart up and over.
REST FOR 2 MINUTES.
5) sissy squats.
6) dsr lateral raise/right arm
REST 1 MINUTE.
7) dsr lateral raise/left arm.
REST 1 MINUTE.
8) dips.
9) close grip chinups.
10) dips/negative only.
11) close grip chinup/negative only.

Do only 1 set per exercise, take each exercise to failure.

A point to remember is that the negative work is done at a 10 second descend.

Next workout is on Friday, see you then. Enjoy.

KEITH JAMES.

[keith james]

Okay i did another workout today, i followed the same routine as the last 2 times, trying to beat my past reps on each workout.

1) bulgarian split squat/right leg.
SUPERSETTED WITH:
2) pull apart up and over.
REST 1 MINUTE.
3) bulgarian split squat/left leg.
SUPERSETTED WITH:
4) pull apart up and over.
REST FOR 2 MINUTES.
5) sissy squats.
6) dsr lateral raise/right arm
REST 1 MINUTE.
7) dsr lateral raise/left arm.
REST 1 MINUTE.
8) dips.
9) close grip chinups.
10) dips/negative only.
11) close grip chinup/negative only.

Do only 1 set per exercise, take each exercise to failure.

A point to remember is that the negative work is done at a 10 second descend.

Well that's it for today, all the best for everyone training for the Spartan Challenge.

KEITH JAMES.

[keith james]

Well here we go with my 2nd week of training for theSpartan Challenge.

I had the weekend off, lots of things to do.

My workut consisted of the same exercises as last week. I am going to do more cardio style workouts as this week goes on and then continue them throughout my workuts.

1) bulgarian split squat/right leg.
SUPERSETTED WITH:
2) pull apart up and over.
REST 1 MINUTE.
3) bulgarian split squat/left leg.
SUPERSETTED WITH:
4) pull apart up and over.
REST FOR 2 MINUTES.
5) sissy squats.
6) dsr lateral raise/right arm
REST 1 MINUTE.
7) dsr lateral raise/left arm.
REST 1 MINUTE.
8) dips.
9) close grip chinups.
10) dips/negative only.
11) close grip chinup/negative only.

Do only 1 set per exercise, take each exercise to failure.

A point to remember is that the negative work is done at a 10 second descend.

Well that is it for the start of the second week workout.

KEITH JAMES.

[keith james]

Hi All

Even though i haven't put down my last 2 workouts, so here they are:

Wednesday's Workout:

1) Hindu squats: 60, 50, 40, 30, 20, 10 reps.
2) Hindu Pushups: 30, 25, 20, 15, 10, 5 reps.
3) Neck Bridge: maximum hold.

That was it for then and today's workout:

1) Hanstand Pushups: 6, 6, 6, 5, 5, 4, 4, 3, 3, 2, 1 reps.
2) Miltary Pushups / SUPERSETTED / Medium Grip Pullups: pushups and pullups: maximum reps.

All done for now, until next time.

KEITH JAMES.

[keith james]

Hey There

I have not put down my workouts for awhile as my work has been alot and i have only had time to read quickly through other threads.

I have been training a regular intervals even though they are not written down.

So my workout today was as follows:

500 hindu squats in 18 minutes and 20 seconds, my record is 17 minutes, so trying to get there or better.
neck bridge, held this as long as possible.
front bridge, like the previous exercise, i held this as long as possible.
100 hindu pushups in 3 sets.

A bit bushed after this so i stopped for today.

Hope all of your workouts are going good, until next time.

KEITH JAMES.

[keith james]

Well today is a change in the way i do pushups, this is it:

1) PUSHUPS: I did the MILITARY PUSHUPS for today, ( but you can choose any type you want). Done in 1 extended set, here it is: Do as many as you can, then take 3 to 5 deep breaths and carry on doing them until you cannot do anymore, then do half pushups ( only going down half way), again carry this on until failure, then like before take 3 to 5 deep breaths in between each rep and carry on until you cannot carry on anymore.

2) Sternum Pullups: this was done for 8 sets, only doing 1 rep per set.

3) Wide Grip Pullups: Done for 5 sets of MAX REPS.

4) Handstand Pushups: 10 sets for MAX REPS.

That is it for today, if anyone has tried the deep breathing pushups before let me know.

KEITH JAMES.

[dynogoalie30]

Keith, great numbers on the hindu push-ups, and the hindu squats,good stuff, how many times per week to you do hindu squats and hindu push-ups? Do you any form of cardio work? I am going to try the deep breathing push-ups, that sounds interesting, my problem is I need to, I guess learn how to power breathe the right way, I know I need to deep breathe more during my exerciese, but I am going to give the deep breathing push-ups a go, it sounds great, Keith, keep up the great work, your going great.

[keith james]

Hi Dynogoalie30

I usually do the hindu pushups and the hindu squats every other day, but if my legs are aching to much i will then take another day off and do them then.

My only form of cardio is martial arts practice which i have been doing for more year sthan i tend to care about :)

John has a good article about deep breathing in PYTP, i have just got my copy out from my cupboard where i keep all of my training books.

I find any books that get you more motiveted, read them every now and then just to spur you into your workouts. I like the little gems John put at the start of every chapter, great reading.

Hope your workouts are going great.

KEITH JAMES.

[dynogoalie30]

Thanks for the reminder Keith about the PYTP section on deep breathing, Im going to get my copy and read it agiain, thanks again.

[keith james]

Well here we go, in a way the goal posts are getting into sight.

I am now going to do a 3 day per week workout up until the end of this challenge.

06/02/12.

leg raises = 25.
1/4 situps = 15.
leg raises = 20.
1/4 situps = 10.
The above is done as a giant set.

calf raises/ feet on the floor = 70.

atlas squats = 6 sets of 50.
alternate lunges = 6 sets of 20.
back raises = 50.

That's the lower body done, next workout will be the upper body, see you then.

KEITH JAMES.

[keith james]

Okay here goes today's workout:

Leg Raises: 25.
1/4 situps: 15.
Leg Raises: 20.
1/4 situps: 10.
The above is done with no rest.

Calf Raises/ feet on floor: 50 times.

Dips: 5 sets of 15 + 5 sets of 10.
Close Grip Pullups: 6 sets of 6.
Atals Pushup III: 5 sets of 15 + 5 sets of 10.
Dips: 5 sets of 10.
Dsr Reverse Curls: 3 sets of 10.

KEITH JAMES.

[keith james]

Okay i decided to train tday, had some time on my hands and instead of sitting on my butt, i decided to train:

1) handstand shrugs= 6 sets of 20 reps.
2) dip shrugs= 6 sets of 15 reps.
3) handstand pushups= 5 sets of 10 reps.
4) situps= 50 reps.
5) leg raises= 50 reps.

As an extra session it went well and felt good, so glad i trained now.

KEITH JAMES.

[keith james]

Just a quick thread to say even though i havent written down on this thread i am still training a regular intervals and doing quite a lot of cardio.

I hope everyone's workout is going good, i will see if i can post my threads when i have time.

KEITH JAMES.

[keith james]

Today's workout went like this:

1) hanstand pushups = 10 sets of maximum reps.

2) door pullups = 10 sets of maximum reps.

just 2 exercises today as i was short on time.

KEITH JAMES.

[keith james]

Hey Guys

I have been down with some throat infection for over a week, i started back training yesterday, not going to quit even if iam behind on my training.

Yesterday's training was for the abs, thighs and calves.

Bulgarian squats: 4 sets of 10 reps.
1 legged hamstring bridge: 3 sets of 10 reps.
Side leg raises: 2 sets of 10 reps.
Modified russian lunges: 3 sets of 10 reps.

1 legged calf raises: 3 sets of 10 reps.
1 legged bent calf raises: 3 sets of 10 reps.
Calf rock ups: 30 seconds of tension.

All the above was done with 20 - 30 seconds rest between exercises and sets. So a very fast workout.

KEITH JAMES.

[keith james]

Hi folks, here is today's workout, shoulders only today, as i was short on time.

Handstand pushups: 2 sets of 8 reps, body facing the wall.

The next 3 exercises are done as a tri set, no rest between the execises, only rest for 20 - 30 seconds rest between sets.

Dsr lateral raises: 3 sets of 8 reps.
Dsr front raises: 3 sets of 8 reps.
Dsr rear lateral raises; 3 sets of 8 reps.

All done, hoping for a big workout tomorrow, we will see.

All the best.

KEITH JAMES.

[keith james]

Hi Guys

Well planned a big workout for yesterday, but the sore throat came back the previous night so i only did chest yesterday:

Atlas Pushup I; 5 sets of 25 reps.
Supersetted with,
5 exercises dsr for the chest muscles: 5 sets of 15 reps.

Atlas Pushup II: 5 sets of 25 reps.
Superetted with,
5 exercises for the delts: 5 sets of 15 reps.

It felt good, roll on when my illness goes.

KEITH JAMES.

[keith james]

Well felt okay today,so was going to train my back and biceps. So i thought to train my back frst and see how i felt after that.

close grip pullups: 3 sets of 8 reps.
parallel grip pullups: 2 sets of 8 reps.
close grip pullups; 2 sets of 8 reps.
wide grip pullups: 2 sets of 8 reps.
back raises: 2 sets of 12 reps.

Well back felt good and i felt okay, so i carried on with my biceps training.

dsr bicep curls: 3sets of 8 reps.
dvr supinated curls: 3 sets of 8 reps.
close grip chinups: 2 sets of 8 reps.

Well i managed to train today, lets hope my sore throat goes soon and i can be 100%.

All the best.

KEITH JAMES.

[keith james]

Well just finished my workout for today:

Atlas squats; 500 reps in 18 minutes and 33 seconds.
Wide grip pullups; 10 sets of 6 reps.
Alternate lunges: 200 reps.

A deep breathing session today with the squats and lunges. Felt great, feeling better.

KEITH JAMES.

[keith james]

So the workout today took a change as we are coming in for the finishing line.

Atlas pushup I.
Wide Grip Pullups.
Bulgarian Squats.
Handstand Pushups.
Lying hamstring Pushes.
Dsr Bicep Curls.
Tiger Bend Pushups.
Calf Raises.

All the above done as a circuit, 3 sets of 15 reps each exercise. Only resting for 30 seconds after each circuit.

2 Step high Step Up. 10 sets of 40 seconds each.

Lying Leg Thrusts. 15 Reps.
1/4 Situps.10 Reps.
Rest 10 Seconds.
Lying Leg Thrusts. 12 Reps.
1/4 Situps. 10 Reps.

Until next time.

KEITH JAMES.

[keith james]

Okay another workout today and then a rest tomorrow.

So it went well and i felt great after it.

So here it is, i did the workout as a circuit again like yesterday.

Atlas pushup III.
Close Grip Chinups.
Sissy Squats.
Handstand Pushups.
Lying Hamstring Pushes.
Dsr Hammer Curls.
Tiger Bend Pushups.
Calf Raises.

The circuit was done for 4 sets of 15 reps.

Hanging Knee Raises: 3 sets of 15 reps.

My next workout will be on Thursday, see you then ;)

KEITH JAMES.

[keith james]

My workut today consisted of supersetting a few exercises.

Today it was my chest, back, biceps, calves and traps workut.

Atlas Pushup I: 4 sets of 50. 30. 30. 28.
Liederman Chest Press: 4 sets of 35. 30. 30. 25.

Parallel Grip Pullups: 4 sets of 10. 8. 6. 6.
Pull Apart Up & Over: 4 sets of 28. 20. 15. 15.

Dsr Bicep Curls: 3 sets of 15. 15. 12.
Concentration Dvr Bicep Curl: 3 sets of 12. 12. 12.

Calf Raises Feet On The Floor: 3 sets of 80. 65. 60.
Calf Raises Feet On A Block: 3 sets of 60. 55. 55.

Dsr Shrugs: 2 sets of 65. 60.

A bit puffed out today after my workout, 1 left to do tomorrow then a rest for a day, until then.

KEITH JAMES.

[keith james]

Okay anther workout today.

My workout consisted of shoulders, triceps, thighs today.

Like yesterday's workout this one is done in supersets as well.

Handstand Pushups: 3 sets of 10 reps.
Dsr Lateral Raises: 3 sets of 33, 30, 25 reps.

Close Grip Pushups: 3 sets of 30, 45, 40.
Tiger Bend Pushups: 3 sets of 33, 25, 18.

Atlas Squats: 4 sets of 50,44, 44, 40.
Sissy Squats: 4 sets of 10 reps.

All done. The next workout will be on Sunday which will consist of cardio and abs, until then.

KEITH JAMES.

[keith james]

Only a quick workout this morning.

Cardio and abs today.

Step ups: 15 minutes: 20 seconds of step ups with 15 seconds of rest in between sets.
Hanging Knee Raises: 4 sets of 10 reps.
Hanging Leg Raises: 4 sets of 8 reps.

Only a quick workout, getting ready for the onslaught for the next five days starting on Monday, until then.

KEITH JAMES.

[keith james]

Okay today's workout is for the back only.

I will be doing 4 sets of each workout, my reps will be between 10 & 8.

Wide Grip Pullups.
Standard Grip Pullups.
Close Grip Pullups.
Close Grip Chinups.
Parallel Grip Pullups.

More back training tomorrow, these exercises above will be the only ones i do this week, Monday through to Friday. I will be changing the sets and reps daily, when needed.

Until tomorrow, all the best.

KEITH JAMES.

[keith james]

Hi After a few days off from training, due to unseen circumstances, i managed to get a day traininh today.

After reading John & Greg's thread about not training to failure on the pushups, i decided to try something out.

My chest workout consisted of the Powerflex Workout:

Panther Flex I / Atlas Pushups: sets of 25 reps, even though i could do more i kept every set to 25 reps.
I carried on until i did 500 reps.
Eagle Flex I: 60 reps.
Bear Flex I: 40 reps.
Gorilla Flex I: 40 reps.
Bull Elk Flex I: 40 reps.

The workout took about 45 minutes, so a good feel of a workout.

I now know that i do not need to blast every set until failure. Sometimes it's nice to blast every set, but it's also nice to calm things down a bit.

I may do my other workouts like that, we'll see.

All the best.

KEITH JAMES.