No Injectables Needed: The Workout Routine

Current Weight: 227 lbs.

I’m going to start adding this to my entries to help me keep track of my own progress and hopefully hit 200 lbs. before the race. Also it appears that the supplements and p90x training are preventing me from my initial want of getting down to 200 lbs. before the race, and yes, I'm complaining about gaining muscles.

The Original Workout Routine:

This has been my initial workout routine I’ve been doing for the past few months, which will be going through some major modification due to me being fed up with my current gym and me starting to do two a days and p90x this past week (that’s next weeks’ blog).

Monday/Wednesday/Friday (Upper Body) Wake up Drink NoXplode 50 regular push-up 40 diamond push ups
Cardio		Strength (All reps are 3 sets of 10 unless otherwise specified).
Elliptical		Bench Press	Shoulder Press	Seated Row	Assisted Dip	Assisted Pull-up	Pull Down	Tricep Push	Butterfly Machine
Time	Cal.	Weight	Weight	Weight	Weight	Weight	Weight	Weight	Weight
45	750	175	140	140	80	140	160	110	200

Tuesday/Thursday (Lower Body) Wake up Drink NoXplode 8 Minute Abs Video:
Cardio	Strength (All reps are 3 sets of 10 unless otherwise specified).
Elliptical		Sitting Ankle Pushes	Inverted Sit-ups	Burpees	Mountain Climbers
Time	Calories	Weight Reps: 3/15	Reps.	Reps.	Reps.
45:00	750	160	30		30

This routine isn’t too hard to master, and it should give you some insight as to a decent workout routine to start off. With proper diet and following this routine you could drop, say, 80 lbs. in 7 months or so.

The Upgrades To The Workout:

The most important part of this routine (in my opinion) is the cardio, because if you can accomplish that then the rest of it is cake, namely because you can actually breathe while doing it. Granted it is rather challenging to do 45 minutes of cardioevery day, I’ve recently started mixing it up for the upcoming race. Now my cardio consist of this:

Cardio	Time
Treadmill @ 6 MPH on 3% incline	15 Min.
Stationary Bike @ Resistance: 9	15 Min.
Metabolic Running: 1 Min. Walking @ 3.2 Mph on 3% incline 2 Min. Running @ 6 Mph on 3% incline	15 Min.

One of the biggest parts of training for a mud run (or any obstacle course based race) is the metabolic running. Not only does it help with side splints (that nice ache on your side you get when you push yourself too hard) but it tricks your body into burning more fat since you constantly keep confusing it by stopping and starting. 

I’ve also switched to the level 2 of the 8 minute abs workout routine which is a bit harder but not by much. I intend on switching to level 3 in a month (THAT should be fun). Here’s the video for level 2.

  

With that I’ll leave you until next week.

Will 

\m/