This is basically how I felt at the gym yesterday. 

Haven’t made a Warrior Dash Training post in a while so I thought I’d give some highlights of my progress over the last week:

• graduated to bench pressing with the BB
• curling 20lb DBs
• BB squats instead of DB squats
• Straight Bar Curls with 40lbs
• moved up to 110lbs in addition to the bar on the leg press

I’m really pleased with the progress I’ve been making. I notice it in the way my body moves and in my running!

Warrior Dash Training Week 4 - Monday

Gym:

• DB Squats - 3x15 (20s)
• DB Lunges - 3x10e (20s)
• Leg Curl - 2x15(50lbs), 1x15(60lbs)
• Lat Pulldown - 2x15(55lbs), 1x15(60lbs), 1x15(55lbs)
• DB Row - 3x15(20lbs)
• DB Bench - 3x15, 1x5 (17.5s)
• DB Tricep - 1x15, 1x8 (20lbs), 1x7, 2x15 (17.5lbs)
• DB Bicep - 3x15 (17.5s)
• Bicycles - 5x20e

Warrior Dash Training Week 3 - Friday

1. Gym:

• Leg Press - 2x15, 2x10 (90lbs)
• Calf Raise - 2x20(60lbs), 1x20(80lbs), 1x20(100lbs), 1x20(120lbs)
• Deadlift - 2x15(40lbs), 2x10 (50lbs)
• Bench Press - 3x15, 1x5(40lbs)
• DB Shoulder Press - 3x15 (2-17.5lbs)
• DB Row - 3x15e(17.5lbs)
• Reverse Crunch - 3x20
• DB Crunch - 3x20(17.5lbs)
• Adducter - 1x20(85lbs), 2x20(100lbs), 1x20(115lbs)
• Abducter - 2x20(85lbs), 2x20(100lbs), 1x20(115lbs)
• Downward Dog Leg Raises + Knee Tucks - 3x15e

2. Cool down: 2 mile walk home from the gym

I made the gym my bitch today.

Warrior Dash Training Week 3 - Wednesday

1. Warmup: 2 mile walk to the gym

2. Gym:

• Pushups - 3x15
• DB Squats - 4x15 (2-17.5lbs)
• Russian Hops - 3x12
• Under Grip Pulldown - 3x15 (50lbs)
• Upright Row - 3x15 (40 lbs)
• Reverse Crunch + Leg Lift - 3x20
• Straight Bar Curl - 2x15, 2x10 (35lbs)
• Ball to Toe Crunch - 4x12 (5lbs)

3. Cardio: 10 Stadium Sprints

4. Cool Down: 2 mile walk home

I am what you would call EXHAUSTED.

Warrior Dash Training Week 3 - Monday

Strength Training: (3x)

• DB Squats - 4x20 (2-15lbs)
• DB Lunge - 3x10e (2-15lbs)
• Leg Curl - 1x15 (45lbs), 2x15 (50 lbs)
• Lat Pulldown - 1x15 (50lbs), 2x15 (55lbs), 1x15(50lbs)
• DB Row - 3x15 (17.5lbs)
• DB Bench - 3x15, 1x10 (17.5lbs)
• DB Tricep - 3x15, 1x5 (22.5lbs)
• DB Bicep - 3x15 (17.5lbs)
• Bicycles - 30e

So I am going to start posting the weights I do in my workouts to show my progress. It might not be impressive now, but I’m pleased with the progress I’ve made since starting two weeks ago. I think I’m going to start phasing in the workouts from Jamie Eason’s LiveFit Training schedule. 

Going to weigh in tomorrow to see how my exercise and Jillian Michael’s water cleanse has been paying off! Maybe I’ll even post a progress pic if I’m feeling confident!

Warrior Dash Training Week 2 - Friday

Cardio: Rest

Strength Training:

• Leg Press - 5x10
• Calf Raise - 5x20
• Deadlift - 3x15
• Bench Press - 3x15
• DB Shoulder Press - 3x15
• DB Row - 3x15
• Reverse Crunches - 3x20
• DB Crunch - 3x15
• Adductor - 4x20
• Abductor - 4x20

Then, I walked the 2 miles home instead of waiting a half hour for the next bus.

Still increasing weight in my sets! 

Warrior Dash Training Week 2 - Wednesday

Cardio: 45 minute Fartlek

Gym: (3x)

• Pushup - 15
• DB Squat - 15
• Russian Hop - 12
• Under Grip Pulldown - 15
• DB Upright Row - 15
• Bench Dips - 15
• Reverse Crunch + Leg Lift - 20
• Straight Bar Curl - 15

Really pushed myself. I increased weight on everything, especially the Bar Curl by 10 pounds! Did the weight exercises in front of the mirror which was a first. I must have been doing well because I had an audience. But I put the staring guys out of my mind and pushed through all of my reps!

Warrior Dash Training Week 2 - Monday

Cardio

• 3 mile run

Strength Training (3x)

• DB Squat - 20
• DB Lunge - 10e
• Crunches - 40
• Leg Curl - 15
• Lat Pulldown - 15
• DB Row - 15
• DB Bench - 15 (swapped the bench for an exercise ball)
• DB Tricep - 15
• DB Bicep - 15
• Bicycle - 30e

I increased the weight in every exercise since last time!

Beast mode engaged.

made this shirt today!

I want to make more like “eat clean. train dirty.”

Any ideas?

Warrior Dash Training - Friday of Week 1

Cardio

• rest day

Strength Training (3x)

• Bench Press - 15
• DB Row - 15
• DB Shoulder Press - 15
• Hand to Toe Touch - 40
• Dead Lifts - 15 
• Reverse Crunch - 20
• Leg Press - 15
• Calf Raise - 20
• Plate Crunch - 15

And I added some inductor, adductor, and donkey kick/knee tuck combos.

I felt like such a badass in the weight room with all of the guys.