Bodybuilding, weight-training & lifestyle – Project-30.com

Hey guys, anyone who read the following link Old School Training will have understood what my next crazy training program was. Well tonight was session 1, week 1 and I am pleased to say I survived!

I normally like to get in and out of the gym in less than 45mins, but tonight I was there for a staggering 90 mins!!! I think there was a few extra calories burnt lol. The workout actually started on chest, and that just felt a breeze, however I will stick with the weight in mind, as no doubt as the weeks and sessions progress it will get progressively harder!

I followed this up with the squats, and again that was fairly easy – I put this down to doing a real light weight, high reps workout last week on legs, hopefully it increased the stamina in my pins just a little bit.

Followed this up with deadlifts, and whilst I did the whole lot, it was taxing and my body was starting to struggle just a little bit.

I was then hoping to do clean and presses, but my flexibility when holding on a bar on my shoulders from the front is poor, and as the legs had been abused from both squats and deadlifts, I felt they needed a rest. So instead I simply did behind neck presses, whilst standing in a squat rack. It was fairly hard, but mainly because my shoulders are rooted – hopefully this angle of pressing may actually improve my shoulders a little bit. Will see how the weights go, as I could possibly push more weight, but am happy to build this up a little bit.

To end the session I wanted to hit another back workout, whilst the back did get worked during deadlifts, and certainly lower back to another degree during squats, I wanted something to really compliment the chest work. So I opted for bent over rows, and bashed out 100kg for the duration. Felt good, and hopefully for a change my back will get a greater workout than my chest.

I was originally going to train Mon, Wed and Fri, and then cut the Spartan workout. However I will switch the workout for now to Mon, Wed, Thurs and then a Spartan on a Saturday. Crazy, Yep, Overtraining, quite possibly – so why am I doing it? Simple it seemed to work on my body before, and I am willing to give it a go now!

Wed workouts all seem designed to be progressively harder and heavier than the other 2, so hopefully the body can adapt to the workout. If it fails, will have to drop the Spartan and focus on the program instead!

Stay Tuned folks!!!

For those of you not in the know, my fellow gym goers and I have been hitting the Spartan workout most Saturdays to give the body a different type of action. The spartan workout brings together general cardio, strength, core muscle strength and muscle toning. It’s all action, all body, all pain but it’s also a great challenge.

I first came across some of these video’s on Youtube, there are heaps of variations on there but this one covers the basics.

We do a few things differently, for instance with the deadlifts, I try to rep as many out as possible without allowing the bar to touch the floor. This is more taxing on the muscles, especially the lower back. The most I have rep’d out in one session is 35reps on a 60kg load. Had about 30sec-1min breather and then continued!

I have tried the window wipers, but generally can’t get the feel for them, so stick to old fashioned sit-ups using a slant board/bench.

As I am so bottom heavy (big legs, smaller upper body) I struggle to chin, so I focus instead on lat pull downs. Sometimes I try to chin as many as possible, normally around 4-6 max, then blast the rest out on the lat pull down machine.

That aside I think its almost par for par, but it takes me about 35 mins to complete. Sometimes depending on how I am feeling I need to break between sets – other times I blast through them. Once I finish my new program I will be dedicating about 2-3 weeks of non-stop Spartan workouts, just for the heck of it

So just thought I would share it with the world!