Archive for Weight Training
Day 48. Wednesday. December 21, 2011. 6AM
This week as been all about staying focused. I continue to push hard through most of the workouts. I am feeling lots of energy. My body doesn’t feel tired. So onward and upward towards the goal of “Tough Mudder Arizona” on January 15th.
Day 48
A
14 Step Up /Over 8 inch Steps with Ladder Steps: 1 set with 20 pound DB’s
Kettle Bell Swing to Top: 1 set of 50 reps with 35 pound bell
B
DB Bench: 2 sets of 25 reps with 40 pound DB’s
Standing DB Curls: 2 sets of 20 reps with 25 pound DB’s
C
14 Step Up /Over 8 inch Steps with Ladder Steps: 1 set with 25 pound DB’s
Jump Rope: 400 jumps
D
Seated Rows: 2 sets of 30 reps with 70 pounds
40 Degree DB Raise: 2 sets of 25 reps with 20 pound DB’s
E
14 Step Up /Over 8 inch Steps with Ladder Steps: 1 set with 30 pound DB’s
Supine Ab Bicycle: 1 set of 100 reps
F
DB Bench: 2 sets of 20 reps with 45 pound DB’s
Standing DB Shoulder Raise to Top: 2 sets of 50 reps with 8 pound DB’s
G
14 Step Up /Over 8 inch Steps with Ladder Steps: 1 set with 35 pound DB’s
Vertical Leg Press: 1 set of 50 reps with 250 pounds
H
Tricep Pressdowns: 2 sets of 50 reps with 40 pounds
Side Lateral Shoulder Raise to Top: 2 sets of 50 reps with 5 pound DB’s
I
14 Step Up /Over 8 inch Steps with Ladder Steps: 1 set with 40 pound DB’s
Hula Hoop: 1 set of 300 reps
J
Sit-Up Level 4: 2 sets of 40 reps
Box Squat: 135 pounds for 30/40 reps
Vertical Sit-ups: 2 sets of 15 with 25 pounds
Total Time: 75 minutes
Day 46. Monday, December 19, 2011. 6:45AM
I felt great today, not having as intense of a workout yesterday forced me to back off a bit. I had good energy to push today. I did make some changes in my normal circuits by changing up the order of the exercises and mixing up the areas of the body. This allows me to work the entire body continually throughout. Here is Day 46 of my “Tough Mudder” journey
Day 46
Circuit 1:
Toe Raises: 2 set of 80 reps with 16 plates.
Roman chair Sit-Up: 2 sets of 40 reps
Tire Pull: 45 pound tire x 100 yards forward for 2 sets
Circuit 2:
Lat Pull to Chest: 80 x 25reps for 2 sets
Supine Leg Left: 2 sets of 40 reps
45 pound tire x 100 yards forward for 2 sets
Circuit 3:
DB Bench Press: 40 pound DB’s for 30/35 reps
Sit-Up Level 4: 2 sets of 50/51 reps
45 pound tire x 100 yards forward for 2 sets
Circuit 4:
Tire Flip with Single Arm: 2 sets of 30/60 reps with 165 tire
Hanging Leg Raise: 2 sets of 15 reps
45 pound tire x 100 yards forward for 2 sets
Circuit 5:
Tire Rope Pull: 130 pound tire for 2 sets of 50 foot pulls
Supine Lateral Scissor: 2 sets of 25 reps
100 Pound Tire x 50 yards forward/backwards for 2 sets
Jump Rope: 550 jumps
Total Time: 1 hour; 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 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!
Day 39. Monday, December 12, 2011. 6:45AM
It was another cold and rainy day in Phoenix. I need to remind everyone that 90 percent of my training is done outside. This can only help with my “Tough Mudder” mental training. The only thing I’m missing is more work with freezing water. I guess certain things have to be left up to some sanity. Today I backed off in some areas but pushed in others. I am really trying to focus on muscle/strength endurance and core strength. Here is Day 39 of my “Tough Mudder” journey.
Day 39
Lower Legs:
Jump Rope: 400-400
Toe Raises: 12/13 x 75 (25 in-25 out-25 straight) for two sets
Legs/Lower Back
Tire Pull: 45 pound tire x 400 yards forward
45 pound tire x 400 yards backwards
Box Squat: 115 x 25 reps
Vertical Leg Press: 250 pounds for 50 reps
Upper Back/Arms
Rope Pull: 115 pound tire x 75 feet with 1.5 inch rope for two sets
Tire Flip: 165 pound tire x 45 flips for two sets with single arm
Shoulder/Triceps
Rope Slap: 2 set of 10 reps; 2 sets of 15 reps with each arm
Heavy Tire Row with Single Arm: 115 pounds Tire for 2 sets of 10 reps
DB Punches: 10 pound DB’s for 35/51 reps
Ab Circuit
Roman Chair Sit-Up: 30 reps with 12 pound ball; 25 reps x25 pounds;
Sit-ups/Level 4: 2 set of 25 reps with 25 pounds
Standing Bent Over Twist: 2 sets of 10/12 with 45 pound bar
Total Time: 1 hour; 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 37. Saturday, December 10, 2011. 6:30AM
I continue to surprise myself as my level of conditioning improves. I am finding that I am able to recover better and push through my workouts. Although not feeling fatigued from Friday’s workout I am being a little careful with training on the edge of overtraining. I felt tired but strong as I finished today’s circuit workout. My legs continue to get stronger and my cardio strength is definitely improved. Here is Day 37 of my “Tough Mudder” journey.
A
Sated Ab Raises: 2 sets of 50 reps
Seated Tricep Dips: 2 sets of 50 reps
B
¼ Eccentric Squat: 3 sets of 20 reps with 40-45-50 pounds
Tire Pulls Forward: 2 sets of 100 yards with 45 pound tire.
C
40 Degree Shoulder Raise: Two sets; 25/35 with 25 pound DB’s
DB Bench: Two sets of 30 reps with 35 pound DB’s
D
Supine Straight Leg Raises: 2 sets of 30 reps
Seated Alt DB Curl: 2 sets: 25 x 30 reps; 30 x 25 reps
E
DB Row : 2 sets; 20 reps with 45/50 pounds
Tire Pull Backwards: 2 sets of 100 yards with 45 pounds
F
Kettle Bells: Alternate to Horizontal; 25 pounds for 15 reps
Lying Tricep Extension: Two sets of 30 reps with 45 pounds
Triceps Pushdown: 2 sets of 25 reps with 50 pounds
G
Supine Rack Pull-up: Two sets of 20 H
Horizontal Chin: Two sets of 8
H
Box Squat: Two sets; 45 pound bar x 30 reps; 95 pounds x 30 reps
Vertical Leg Press: 2 sets of 35/40 reps with 200 pounds
I
Supine Straight Leg Crossover: 2 sets of 20 reps.
DB Preacher Curl: 2 sets 15 reps with 25 pound DB’s
J
Jump Rope: 500 jumps
Sit-ups at Level 4: 2 sets of 20 reps with 25/35 pounds
Kettle Bell Swing to Top: 2 sets of 50 reps with 35 pounds
Vertical Sit-Up: 2 sets 15 with 15 pounds
Tire Pull Forward: 1200 yards in 16 minutes 30 seconds
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 36. December 9, 2011. Friday. 6:30AM
Today I made decision to have a little change of pace. I broke up my normal pattern of exercises. I made some changes in sets and reps. I felt good and was able to push with most movements. I continue to feel like I have good energy and my recovery remains very good. Here’s what happened on Day 36 of my “Tough Mudder” journey.
Day 36
LOWER LEGS
Trampoline Jump; Two sets: 5 minutes each set
Toe Raises; Two sets: 35/40 toes straight-35/40 toes in- 35/40 toes out with 10 plates
LEGS/GLUTES/GRIP
Backwards Tire Pull: 60 pound tire pulled for 600 yards; 16 minutes: 22 sec.
Farmers Walk: Two Sets: I carried two 70 pound Dumbbells for DB’s for 100 yards
LEGS/SHOULDERS/ BACK/BICEPS/ABS
Rope Slaps: A 2 inch rope was “slapped” for 2 sets of 10 reps each arm; This was followed by 2 sets of 10/15 reps
Roman Chair Sit-Up: 12 pound Med Ball for 50 reps
Walking Lunge: 45pounds for 50 yards
Rope Pull: A 2 inch fifty foot rope was used to pull a 130 pound tire over a rubber floor
Three sets of 50 foot pulls were done.
Hanging Leg Raise with Straight legs: 2 sets; 20/21 reps
LEGS/SHOULDERS/TRICEPS/ABS
Vertical Leg Press: One set: 200 pounds for 60 reps
Sit-Ups Level 3: One set of 105 reps
DB Punches: Two Sets; 5 pounds x 50 reps; 8 pounds for 55 reps
Lying Triceps Extension: 45 pounds for 50 reps
Finished! Time: One hour and 30 minutes.
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