Well this has been a very hectic 11 days, as you can probably surmise from my lack of daily updates. One of the biggest shows for our company to attend is TCEA (Texas Computer Education Association). We needed to have the new version of our flagship product ready to show, so I spent most of my waking moments (extending far into the night) getting it ready for the show. And I actually went to Austin and worked in the booth during the show. That is something I’ve not had the opportunity to do for many years.
Anyway I missed a bunch of scheduled workouts and my diet was not as strict as it should of been, but all in all things held up pretty well and today (2/16) I’m back on track.
Strength Training
This morning I started a new routine, taken from Men’s Health Big Book of Exercises, by Adam Campbell:
I just picked up this book recently and it has the best exercise illustrations I’ve ever seen. It’s packed full of information and includes easy to follow dietary advice on top of all of the great workouts. The routine I started this morning (which really kicked my ass by the way) is the Spartacus routine, designed by the personal trainer for the gladiators on the Startz program by the same name.
This is a circuit routine with 10 stations, or exercises. You do as many reps of each exercise as you can in 1 minute. Then you take 15 seconds to transition to the next station and so on until you finish all 10 stations. Then you rest for 2 minutes and start over. Do a total of 3 sets per exercise.
Details
Note that the sets reported are only for 1 side (or arm or leg). So if I record 10 reps for a T push up, that means 10 per side. Any weights recorded for dumbbells are for 1 of the dumbbells only.
Warm Up x 00:11
Work Out x 00:51
Sets:
1. goblet squat: 15/30, 18/30, 16/30
2. mountain climber: 16, 19, 18
3. single arm DB swing: 15/30, 12/30, 14/30
4. T push up: 15/15, 6/10, 5/5
5. split jump: 8/15, 11/10, 20/10
6. DB row: 20/30, 29/20, 20/20
7. DB side lunge & touch: 8/20, 7/20, 6/15
8. pushup position row: 8/20, 9/20, 9/15
9. DB lunge & rotation: 11/20, 8/20, 8/20
10. DB push press: 16/25, 14/25, 18/20
