Today is the start of my Tough Mudder 2012 Training. At this blog site is where you will find all of my training from Day 1 to the completion of the Tough Mudder 2012.
I haven’t really stopped training because I have been on a fitness kick since the Tough Mudder 2011 but I did stop running since my completion of a half marathon in September of 2011. I need to get back into running while still continuing my lifting routine. Since I have 165 days until the event, I am not worried about event specific training so I will continue with the lifting routine listed below:
Monday (Legs)
Warm up: Jump Squats: 2 Sets of 15 Reps
Wide Stance Barbell Squat: 3 Sets of 8-12 Reps
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps
Calf Press (on Leg Press): 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps
Tuesday (Push)
Warm up: Pushups: 2 Sets of 20 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Overhead Tricep Extension (Rope): 3 Sets of 8-12 Reps
Decline Crunch: 3 Sets of 8-12 Reps
Ab Roller: 3 Sets of 8-12 Reps
Wednesday (Cardio)
This is where I will get my running in plus biking
Thursday (Pull)
Pull-ups: 2 Sets of as many as I can do
Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps
Friday (Shoulder/Biceps/Abs)
Warm up: External Rotation: 2 Sets of 15 Reps
Push Press: 3 Sets of 8-12 Reps
Arnold Press: 3 Sets of 8-12 Reps
Rear Delt Fly: 3 Sets of 8-12 Reps
Preacher Curl: 3 Sets of 8-12 Reps
Alternating Dumbbell Curl: 3 Sets of 8-12 Reps
Side Bridge: 3 Sets of 8-12
Knee/Hip Raise: 3 Sets of 8-12 Reps
Saturday (Cardio)
Bike or Run
Sunday
Rest
Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken, Brown Rice, and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake
My cardio is worked in to that schedule but I will increase intensity as the days go by. Trail running is a must and I am lucky to have a team to run trails with. We will start by going on the weekends together and as time fly’s by you may see me trail running during the week also. Since the weather is getting colder it is tough to get to the trails at night during the week. I will update this blog everyday with training changes and how my most recent workout went.
I haven’t really stopped training because I have been on a fitness kick since the Tough Mudder 2011 but I did stop running since my completion of a half marathon in September of 2011. I need to get back into running while still continuing my lifting routine. Since I have 165 days until the event, I am not worried about event specific training so I will continue with the lifting routine listed below:
Monday (Legs)
Warm up: Jump Squats: 2 Sets of 15 Reps
Wide Stance Barbell Squat: 3 Sets of 8-12 Reps
Narrow Stance Leg Press: 3 Sets of 8-12 Reps
Leg Extension: 3 Sets of 8-12 Reps
Seated Leg Curl: 3 Sets of 8-12 Reps
Calf Press (on Leg Press): 3 Sets of 8-12 Reps
Standing Calf Raise: 3 Sets of 8-12 Reps
Tuesday (Push)
Warm up: Pushups: 2 Sets of 20 Reps
Bench Press: 3 Sets of 8-12 Reps
Incline Dumbbell Press: 3 Sets of 8-12 Reps
Cable Crossover: 3 Sets of 8-12 Reps
Dips: 3 Sets of 8-12 Reps
Overhead Tricep Extension (Rope): 3 Sets of 8-12 Reps
Decline Crunch: 3 Sets of 8-12 Reps
Ab Roller: 3 Sets of 8-12 Reps
Wednesday (Cardio)
This is where I will get my running in plus biking
Thursday (Pull)
Pull-ups: 2 Sets of as many as I can do
Dead lift: 3 sets of 8-12 Reps
Wide-Grip Lat Pull down: 3 Sets of 8-12 Reps
Dumbbell Pullover: 3 Sets of 8-12 Reps
One-Arm Dumbbell Row: 3 Sets of 8-12 Reps
Lying T-Bar Row: 3 Sets of 8-12 Reps
Middle Back Shrug: 3 Sets of 8-12 Reps
Smith Machine Shrug: 3 Sets of 8-12 Reps
Friday (Shoulder/Biceps/Abs)
Warm up: External Rotation: 2 Sets of 15 Reps
Push Press: 3 Sets of 8-12 Reps
Arnold Press: 3 Sets of 8-12 Reps
Rear Delt Fly: 3 Sets of 8-12 Reps
Preacher Curl: 3 Sets of 8-12 Reps
Alternating Dumbbell Curl: 3 Sets of 8-12 Reps
Side Bridge: 3 Sets of 8-12
Knee/Hip Raise: 3 Sets of 8-12 Reps
Saturday (Cardio)
Bike or Run
Sunday
Rest
Meal 1:
Egg Whites
Meal 2:
Almond Butter sandwich on Wheat Bread
Meal 3:
Chicken and Spinach
Meal 4:
Pre-workout Whey Protein Shake
Meal 5:
Post Workout Whey Protein Shake
Meal 6:
Chicken, Brown Rice, and Broccoli
Meal 7:
Almond Butter Sandwich on Wheat Bread
Pre-Bed Casein Protein Shake
My cardio is worked in to that schedule but I will increase intensity as the days go by. Trail running is a must and I am lucky to have a team to run trails with. We will start by going on the weekends together and as time fly’s by you may see me trail running during the week also. Since the weather is getting colder it is tough to get to the trails at night during the week. I will update this blog everyday with training changes and how my most recent workout went.
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