Day 44. Saturday, December 17, 2011. 6:00AM

I continue to feel my conditioning improve. I am being challenged to stay focused over the holidays and with my business. I am stronger with most of my exercises, although it’s tough to judge as I continue to change the order and the reps of the exercises in my workouts. I am also continuing to focus on strength endurance. Today was another good day as I went over 1.25 miles while pulling a 45 pound tire! This was a big goal for me. Here is Day 44 of my “Tough Mudder” journey.

A
Standing Twist: 2 sets of 20 reps
Good Morning: 2 sets of 25 reps with 65 pounds
Roman Chair Sit-Up: 2 sets of 25 reps
B
Lat Pulldown to Front: 2 sets; 80x 25 reps;100 x 25 reps
DB Bench Press: 2 sets; 35 pound DB’s for 35/40 reps
Sit-Ups level 4: 2 sets of 25 reps with 25 pounds
C
Toe Raise: 2 sets of 75 reps (25 in-25 straight- 25 out) with 15/16 plates
Jump Rope: 2 sets; 400/500 jumps
Supine Ab Bicycle: 2 sets of 80/100 reps
D
Lying Tricep Extension: 2 sets; 45 pounds for 25/35 reps
Overhead Cable Tricep Extension: 2 sets of 15 reps with 30 pounds
Supine Straight Leg lifts: 2 sets of 30/35 reps
E
Box Squat: 2 sets with 135 pounds of 21/25 reps
Deadlift: 2 sets of 12 reps with 135 pounds
Vertical Leg Press: 2 sets of 25 reps with 285/315 pounds
F
Bent Over Row: 2 sets with 95 pounds of 15/20 reps
40 Degree shoulder Raise: 2 sets with 20 pounds of 25/30 reps
Hanging Leg Raise: 2 sets of 15 reps
G
Kettle Bell Swing: 2 sets of 40 reps with 44 pound bell
Vertical Sit-Up: 2 sets of 15 reps with 25 pounds
H
Tire Pull Forward: 1.25 miles in 25 minutes 30 seconds with 45 pound tire.

Total Time: 2 Hours; 15 minutes.

Arnie Fonseca, Jr. is the owner of Neuro Institute, Inc., which is located in Tempe, Arizona. He works as a Traumatic Injury Recovery Coach and loves a fitness challenge!

Day 43. December 16, 2011. Friday. 6:30AM

I am beginning to focus hard on the goal of January 15th. I feel good, my joints feel stronger and as I stated before my endurance is at a new level. Once again I did a little change of pace from my usual Friday routine. I created more of a circuit with the entire body instead of just an area of the body. It was fun and fast and I pushed where I felt I could. Here is Day 43 of my “Tough Mudder” journey.

Day 43

CIRCUIT ONE
Jump Rope: 500 jumps
Toe Raises: 150 reps; 50 in-50 straight-50 out; with 12 plates
Roman Chair sit-up: 75 reps
Farmers Walk: I carried two 70 pound DB’s for 120 yards
Lunge: 45 pounds for120 yards
Backwards Tire Pull: 65 pound tire pulled for 600 yards; 16 minutes: 45 sec.

CIRCUIT TWO
Rope Pull: A 2 inch fifty foot rope was used to pull a 116 pound tire over a rubber floor; two sets of fifty foot pulls.
Vertical Leg Press: Two sets of 25 reps with 275 pounds.
Chin: Two sets of 12 reps
Box Squat: Two sets of 21 reps with 135 pounds

CIRCUIT THREE
Sit-Ups Level 4: Two sets with 25 pounds; 25/30 reps.
Hanging Leg Raise with Straight legs: 2 sets of 21 reps
Rope Slaps: A 2 inch rope was “slapped” for 20 reps on each arm.
40 Degree Shoulder Raise: 20 pound DB’s for 50 reps

CIRCUIT FOUR
Lying Tricep Extension: 45 pounds for 55 reps
DB Punches: 10 pounds for 40 reps

Finished! Time: One hour and 30 minutes.

Arnie Fonseca, Jr. is the owner of Neuro Institute, Inc., which is located in Tempe, Arizona. He works as a Traumatic Injury Recovery Coach and loves a fitness challenge!

Day 41. Wednesday. December 14, 2011. 6AM

I am facing hopefully only one more day of rainy weather. Legs feel strong and overall I am feeling very strong. Somewhat limited by the weather, I was able to push hard through the circuit workout. Felt energized after the workout. This is a good sign as I knew I could have gone much longer and harder! My “Tough Mudder” Day 41 is now in the books.

Day 41

A
Step Up and Over Six 8 inch Steps: 2 sets with 25 pound DB’s
Stiff Leg Dead: 2 sets of 25 reps with 45 pounds.
B
Step Up and Over Six 8 inch Steps : 2 sets with 30 pound DB’s
Twisting Sit Ups /level 4: 2 sets of 40 reps
C
Step Up and Over Six 8 inch Steps : 2 sets with 35 pound DB’s
Seated Lat Curl: 60 pounds x 25 reps; 80 pounds x 25 reps
D.
Step Up and Over Six 8 inch Steps : 2 sets with 40 pound DB’s
Wide Grip Bench Press: 45 pounds x 50 reps; 65 pounds x 40 reps
E
Step Up and Over Six 8 inch Steps : 2 sets with 40 pound DB’s
15 Foot Wrist Roll Drags: 2 sets of 2 drags with 20 pounds
F
Step Up and Over Six 8 inch Steps : 2 sets with 40 pound DB’s
Med Ball Squat: 2 sets of 25 reps with 12 pound ball.
G
Step Up and Over Six 8 inch Steps : 2 sets with 40 pound DB’s
Close Grip High Pulls: 2 sets of 30 reps with 45 pounds
H
Step Up and Over Six 8 inch Steps : 2 sets with 40 pound DB’s
Lying Tricep Extension: 2 sets of 30 reps with 45 pounds
I
Step Up and Over Six 8 inch Steps : 2 sets with 45 pound DB’s
Pushups: 2 sets; 35 and 50 reps
J
Step Up and Over Six 8 inch Steps : 2 sets with 50 pound DB’s
Vertical Leg Press: 2 sets of 50 reps with 200 pounds
Standing Bar Curls: 2 sets of 30 reps with 45 pounds
K
Sit-ups; Level 4: 2 sets of 20 reps with 30 pounds
Lunge: 2 sets; 45 pounds x 50 yards; 65 x 50 yards
Vertical Sit-ups: 2 sets of 12 reps with 25 pounds

Total Time: 90 minutes

Arnie Fonseca, Jr. is the owner of Neuro Institute, Inc., which is located in Tempe, Arizona. He works as a Traumatic Injury Recovery Coach and loves a fitness challenge!