Archive for the ‘spartan’ Category

This is pure hardcore stuff.  Compared to this the “300” Spartan workout looks like sissy stuff…


How about these two tips for a healthier lifestyle.

1. Park far away. Let those other lazy louts fight it out for the spot next to the handicap space and ten feet from the main entrance. Park your car on the opposite side of the lot. Not only is it healthier to walk the extra distance across the Wal-mart parking lot, it will lessen the stress of fighting for a parking space close to the door.

Want to go the extra mile? Ditch the cart, it’s for wimps and the elderly.  Try carrying that 40lbs bag of dog food and that 25lb package of cat litter to your car.

2. Turn yard work into a workout.  Sure working around the yard already burns calories, but you can make it burn more.  For example, my most recent back yard jobs involves hauling rocks from one side of the yard to the other.  I was using a wheel barrel, but it broke due to the weight of the rocks.  So what am I doing now?

Well I ditched that broken wheel barrel and put those two kitty litter buckets to use.  Consequently, hauling rock has become a full body workout.   How so you ask?!

  1. Shoveling gravel into the empty buckets involves the lower back, the abs, and the arms.  It takes about 8 to 9 shovels full of gravel (about 3-4lbs per shovel full) to fill one bucket.
  2. Then picking up both buckets and carrying them to the desired location is the equivalent of a farmers walk with 40-50 lbs in each hand.  For extra credit focus on form and try not to let your shoulders droop.  If you feel like it throw in a few shrugs between points A and B.
  3. I Set down those buckets and I am very careful not to let them just spill on the ground.  I pick one bucket up to waist level as I would in a dead lift and empty it by carefully turning it over with both hands.  Can you say upper body workout?  Repeat with the second bucket.

When all is said and done I moved 40 bucket loads.  So that equates to 320 shovels full of gravel (well over a thousand pounds of gravel according to my math), about twenty farmer’s walks across the yard with 80-100 lbs total in hand, and 40 reps of emptying those buckets.

Yard work can make an excellent exercise if you think it through and try to turn simple yard chores into exercises that you are familiar with.

***Here is the caveat.  Always talk with a doctor before beginning or attempting a new fitness regimen.   I am not responsible if you try any of the crazy hair brained workouts I use on a day-to-day basis that are contained in this post.***

Will I meet my goal for this two week period of a waist that is one inch slimmer (34 1/2 inches to 33 1/2)?  Will I get below 165 lbs?  With workouts like the one I had last night, the answer is definitely.

Last night was an awesome combination of multi-joint superset and quadruple superset exercises that pushed my muscles and my cardiovascular abilities to the limits of physical exertion.  I worked out from head to toe- nothing left out- with nine simple exercises.  Best part is I feel excellent this morning.  I woke up ready to confront the world with all the energy of an eighteen year old.

I hope the temperature drops so I can go for a run later today.

Yesterday, the day started off well with a good interval (running) session at 6:30 in the morning.  Unfortunately, when I got home I found out my wife was sick- possibly with strep throat.  I definitely don’t want to catch that!

Consequently, I spent most of yesterday taking care of her.  As a result I pushed my ab work off to this morning (when I finish typing this) and my full body workout for this afternoon.  Keep your fingers crossed that I don’t get strep.

With my in-laws gone and a weight gain of about three pounds from their visit residing around my waist it is time to get back in action.

The next week looks something like this:

June 19th– 1/2 mile run, 1/2 mile walk, and ab work

June 20th– 1/2 miles run, 1/2 mile walk, and resistance training (full body)

June 21st– Walk

June 22nd– 1/2 mile run, 1/2 mile walk, and ab work

June 23rd– Walk, resistance training (full body)

June 24th– 3/4 mile run, 1/2 mile walk

I am starting this week (today) at 171.4 lbs, and 34 3/4 inches of waist. I am shooting for 168.5 lbs and 34 1/2 inches by the end of the week.

Consider this the beginning of ANOTHER two week total transformation challenge- a great opportunity to excel.

Okay, completion never happens.  After all, you have to work hard your whole life to maintain what you have struggled to gain.  But here it is day 119 and I am 38 POUNDS lighter– I weighed in at 168.6 this morning.  Imagine that, I am more than 80% of the way towards completing my initial goal- reaching my fire department weight (age 18) of 159 lbs.  Once there I have some new goals.

So now as I near my initial goal, it seems a good time to establish some new goals.  This is what I am thinking…


Looking back to old challenges can be both inspirational and informative.  For example, right now I face the challenge of breaking the 170 lb barrier.  Where better to find inspiration then a month or so ago when I was trying to break the 180 lb barrier.

That post captured the joy I felt when I finally broke 180.  That joy provides me the inspiration and motivation I need to push past 170.  It also captured that wonderful moment of sweet release.  That moment when the weight of the world lifts from your shoulders as the monkey on your back packs his bags and heads off on a permanent vacation.  I can’t wait to get rid of the buddies he left behind (170lbs and 160lbs).

So for all those who feel that same despair look back over this blog, you will find plenty of it.  Yet, I worked through it and persevered.  Not of my own strength, but thanks to God.  Perhaps this scripture will provide you the same boost it gave me a few days ago when I needed it so much.

“You will keep in perfect peace
him whose mind is steadfast,
because he trusts in you.

Trust in the LORD forever,
for the LORD, the LORD, is the Rock eternal.”                

-Isaiah 26: 3-4. (NIV).

Written: 6/4/2007.

In response to a post wherein I stated that I was going to perform five kinds of push-ups, someone commented, “I didn’t know there were five kinds of push-ups.”

Well, there are indeed five (and actually lots more) versions of the classic push-up.  In the video below a personal trainer performs NINETEEN types of push-ups you can perform without any extra equipment.

But there are more…


Tomorrow’s gonna be the day I shatter the 173 lbs barrier.  Not that morning, but what I do during the day will result in me weighing in on Monday (5/28) at 172.9.

The odds are stacked against me.  Why?  Well tomorrow is church, and church means one troublesome thing, donuts– Dunkin Donuts to be exact.  I think even allowing myself one (and only eating one is hard enough), if I trim back my calories at lunch and my afternoon snack, I can still pull it off.

So here’s the plan for tomorrow…


Most people who lift weights come with a general (and often vague) goal of being healthier, thinner, more muscular, etc. My training is very different. I come to this seeking all of the above PLUS one very specific goal- the level of strength and conditioning necessary to compete in Ninja Warrior.

What does training for Ninja Warrior involve? Well, it involves a lot of focus on skills and abilities like balance, grip strength, vertical leap, and sheer hang time (The second level involves almost exclusively hanging from and moving along horizontal bars). And soon, once I build up enough physical endurance, I will tailor my fitness program even further in a direction that will address all of the above skills and abilities.

Even at this relatively early point I already have a significant part of my workout that focuses on those areas above. I work on grip strength with rock carries, wrist curls, and farmers walks. I work on vertical leap with plyometric squat jumps (several different kinds). I have a lot of room to grow with regard to training for balance and hang time. The latter will be easy to do once I finish building my chin-up bar in the backyard. Regarding the former, I ask you all, any suggestions?

BTW, I found a guy who is training for Ninja Warrior that has posted videos of himself training on  Check them out.