A journey through the Age and lands of Pandora

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    Friday, March 17

    No training today

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      Saturday, March 18
      Warm-up: The Astronaut with ec

      Spartan Trials: Day 23 lv 3

      Finisher:
      10 minutes of Stair Climbing with a weighted vest
      Stretching

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

      Spartan Trials Day 23 Part 1:
      Pull-ups (dead hang): 7/5/4/3/3
      Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/ 1 reps (25 sec)/2(20 sec)
      5 * 20 rep dumbbell curls (2*12kg)
      2 * 20 chest expansions done with a power stretch band
      Barbell curls: 40 reps (10 kg)

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

      Part II was done with wrist weights (2*1,5kg)

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        Sunday, March 19
        WOD: Gladiolus with ec
        Run (Hills) - total time; 32:38; 6,02km; 5'25"; HR 159 bpm; TE 3,8

        Finisher:
        20 chest expansions
        Stretching



        I felt fatigued after yesterday's strength workout and didn't have access to my weights today so I decided to do Gladiolus after my run instead of Spartan Trials. Gladiolus has been on my to-do list for some time and it didn't disappoint me.

        Push-ups: 25/8/5/6/8(2). The numbers tells its story

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          Monday, March 20
          Warm-up: The Astronaut with ec

          Spartan Trials: Day 24 lv 3 (1min rest between sets)

          Finisher:
          10 minutes of Stair Climbing with a weighted vest
          20 push-ups with weighted vest (Pushers)

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

          Part II: 60 seconds on each leg
          Part III: 3 min

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            You are 1 day ahead of me

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              Tuesday, March 21
              Warm-up: The Astronaut
              Spartan Trials: Day 25 lv 3 - done with ankle and wrist weights
              Finisher:
              2*20 chest expansions
              Lower back workout

              Todays Spartan Trials lived up to its name: "Hidden Strength".

              The first set was the toughest. Then I got info the Zone and finished one set after another. I took a small pause to catch my breath between push-ups and shoulder taps and shoulder taps was done as 2*20 reps. Normally I use plank-to-lunges as an active rest when done in workouts but 40 reps couldn't be called active rest. They were brutal

              Lower back as a finisher was perfect to ease up my lower back.

              Part II: 3*1 min wall-sit

              Last edited by Sundance; April 2, 2017, 06:31 AM. Reason: Forgot to write ankle and wrist weights

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                Wednesday, March 22
                No training

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                  Thursday, March 23
                  Warm-up:
                  Run (Christianshavn Voldene) - total time; 28:48; 5,1km; 5'39"; HR 151 bpm; TE 3,4
                  10 minutes of Stair Climbing with a weighted vest
                  Spartan Trials: Day 26 lv 3

                  I had a good run and I did Spartan Trials part I after my run.

                  Part II was done in the evening. The up-and down planks were tough as always

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                    Friday, March 24
                    No training

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                      Saturday, March 25
                      Warm-up: The Astronaut with ec
                      Spartan Trials: Day 27 lv 3

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

                      Spartan Trials Day 27 Part 1:
                      Pull-ups (dead hang): 7/5/4/3/3/3
                      Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/2 reps (25 sec)/1 (20 sec)
                      5 * 20 rep dumbbell curls (2*12kg) / 1*13 reps / 1*7 reps
                      2 * 20 chest expansions done with a power stretch band
                      Barbell curls: 40 reps (10 kg)

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

                      Part II was done with wrist weights (2*1,5kg)

                      Comment


                        Sunday, March 26
                        Warm-up:
                        Run (Hills) - total time; 35:12; 6,04km; 5'50"; HR 152 bpm; TE 3,5

                        Spartan Trials: Day 28 lv 3

                        Finisher:
                        Iron Bar


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                          Monday, March 27
                          No training

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                            Tuesday, March 28
                            Warm-up: The Astronaut with ec

                            Spartan Trials: Day 29 + Day 30 lv 3

                            Finisher:
                            10 minutes of Stair Climbing with a weighted vest

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

                            Today was my final day of Spartan Trials. Day 30 is one of my favorites - a straight forward push-ups and squats routine. I did it with my weighted vest to get the special Spartan feeling

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                              Spartan Trials - remarks
                              So this was the second time I did Spartan Trials - this time on level 3.

                              I really enjoy this program and it pushed me really hard. I have to admit I had totally forgotten how tough the program is especially with its emphasis on the core and shoulders. A lot of plank and shoulder exercises done with ankle and wrist weights takes its toll. Especially the last 10 days were tough. Day 21 and Day 25 almost broke me and I was close to giving up. But I carried it through. I had two thoughts in my mind during these workouts: "It will be at least a year before I do this again and I'm accountable to the Hive" Almost 10 days have gone by now and it is now only a distant memory so I am almost (only almost) ready to give it another run .

                              The "back and bicep" focus days have resulted in visible results also because I modified the days to put an extra workload on these days. I have become stronger and my upper body have become more vascular.

                              All in all Spartan Trials is a perfect program if you want to become stronger and more toned. You can easily modify the program so it suits your current fitness level. First time I did Spartan Trials I did it on level 2 with ankle and wrist weights. This time I did it on level 3 with ankle and wrist weights and did the Astronaut as a warm-up and modified the "back and bicep" days.

                              Onwards

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                                Thanks for the review, Sundance!
                                I also consider the Spartan Trials as a really challenging program, despite its difficulty rating of 3. It's mentally tough as well as physically, and I also remember getting some definitely visible results at the end of it. I'm glad you benefited from it a second time round!

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