A journey through the Age and lands of Pandora

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    Sunday, February 26
    Warm-up: The Astronaut with ec
    WoD: Colossus lv 2 with ec. Done with a weighted vest (10kg)
    Spartan Trials: Day 8 lv 3


    The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

    I decided to do Colossus together with Spartan Trials today. It was a great workout and again I was surprised how many push-ups I could do with my weighted vest. For the first 2 sets I did the push-ups in go and for the last 3 sets I had to take 1 or 2 short break(s) half-way through the regular push-ups.

    Last edited by Sundance; March 4, 2017, 10:15 AM. Reason: I forgot to log Spartan Trials

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      Monday, February 27
      Warm-up: The Astronaut with ec
      Spartan Trials: Day 9 lv 3 (1 min rest) (done with wrist and ankle weights (1.5kg each))
      Finisher:
      10 minutes of Stair Climbing with a weighted vest

      The Astronaut was done as a warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

      Spartan Trials lived up to its name today: Tonight, we dine in hell!

      It was tough as hell and my shoulders and arms were screaming for mercy after the first set also because I was still sore after yesterday's Colossus workout

      I managed to do 20 push-ups per set. I could have done a couple of push-ups more but I wouldn't risk an injury because of bad form.

      Click image for larger version

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        Tuesday, February 28
        No training today. I had a tight schedule today which didn't gave any room for training.

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          Wednesday, March 1
          No training today - another busy day

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            Thursday, March 2
            Warm-up: The Astronaut with ec
            Spartan Trials: Day 10 + 11 lv 3

            The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

            Spartan Trials Day 11 Part 1:
            Pull-ups (dead hang): 8/5/4/3
            Chin ups: 3 reps with a negative chin-up (60 sec rest). 1 rep (30 sec)/ 2 reps (20 sec) 2 regular reps.
            Barbell curls: 40 reps (10 kg) with the aim to pump the biceps
            4 * 20 rep dumbbell curls (2*12kg)
            4*10 renegade rows with push-ups
            2 * 20 chest expansions done with a power stretch band

            Barbell and dumbbell curls were done with wrist weights (2*1,5kg)

            ST Day 11 Part 2:
            Part 2 was done with wrist weights and no rest between sets

            Spartan Trials Day 10 (no extra weights):
            I did Day 10 after ST Day 11. Halfway through the first set I was like: "Hell no. No more." But then again - giving up is not an option. So I continued and managed to do all 5 sets
            Last edited by Sundance; March 8, 2017, 10:35 AM. Reason: Corrected the date

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              Friday, March 3
              Rest day.

              I was pretty sore all over after yesterday's workout. I'm still struggling with a snotty nose and a cough. So every time I had to cough I could feel my abs


              I decided to take a rest day so not to get sick again.

              ​​​​​​​
              Last edited by Sundance; March 8, 2017, 10:35 AM. Reason: Corrected the date

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                Saturday, March 4

                Warm-up: The Astronaut with ec

                Spartan Trials: Day 12 + Day 13 lv 3

                Finisher:
                10 minutes of Stair Climbing with a weighted vest


                The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)


                Day 13 was done with ankle and wrist weights.

                Push-ups: 25/22/21/20(4)

                Wall sit: 120sec/60sec/120sec


                Day 13 was yet another tough workout Shoulder taps after push-ups was a killer

                I enjoyed Day 12 as I managed to do the sequence in a fluid way.

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                  Sunday, March 5

                  Warm-up: The Astronaut with ec

                  Spartan Trials: Day 14 lv 3

                  Finisher:
                  10 minutes of Stair Climbing with a weighted vest

                  DD: 60 Seconds Reverse Plank Hold. EC

                  50 Hops on the Spot. Done with ankle and wrist weights. EC

                  60 Scissors. Done with ankle weights.EC

                  Posture Perfect


                  My warm-up was The Astronaut as has become my habit at the moment. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)


                  Spartan Trials Day 14

                  Part 1 was done on an exercise ball. Hundreds were done with my feets on the wall.

                  Part 2 was done with ankle and wrist weights /2*1,5kg)






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                    Monday, March 6

                    No training today because of a long day at work in combination with a migraine headache >x<

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                      Tuesday, March 7
                      Warm-up: The Astronaut with ec
                      Spartan Trials: Day 15 lv 3
                      Finisher:
                      Chest & Lower Back
                      Lower Back

                      The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                      Spartan Trials Day 15 Part 1:
                      Pull-ups (dead hang): 7/5/4/(4)
                      Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/ 4 reps (20 sec)
                      4 * 20 rep dumbbell curls (2*12kg)
                      2 * 20 chest expansions done with a power stretch band
                      Barbell curls: 40 reps (10 kg) with the aim to pump the biceps

                      Barbell and dumbbell curls were done with wrist weights (2*1,5kg)


                      ST Day 15 Part 2:
                      Part 2 was done with wrist weights and 1 min rest between sets.

                      Comments
                      My body was fatigued after yesterday’s migraine headache. The day after such a headache always makes my body tired. So a strength workout was just what I needed as my body wasn’t yet prepared for a cardio workout. I focused on form and range of motion as I took it nice and easy.

                      The good news is that the migraine eliminated my running nose and the coughing.




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                        Wednesday, March 8
                        Warm-up: The Astronaut with ec
                        Spartan Trials: Day 16 lv 3 done with ankle and wrist weights (each 1.5kg)
                        Finisher:
                        10 minutes of Stair Climbing with a weighted vest

                        The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                        Today was an active rest day even though my legs didn’t get that impression

                        Part 3:
                        2:29 - ouch

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                          Originally posted by Sundance View Post
                          Today was an active rest day even though my legs didn’t get that impression
                          Oh, yeah, I remember those "balance and coordination" days. Plain old leg days, if you ask me. Especially the jumping lunges with weights.

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                            I just (barely) survived a beautiful death

                            More to follow

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                              Happy Birthday Sundance

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                                dear Sundance, to you!

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