2 weeks of hell.

For the next 14 days I am going to do a 4 day a week workout that will be similar to the MS (mini spartan) as stated in my earlier post. It's going to be more advanced and incorporate more lifts, and reps. Seeing that I can complete the MS in just over 6 minutes, I think it's time to make a more advanced workout. I was pondering what lifts I can do to make this a rigorous workout, also taking into consideration my ankle injury. So here are a few things that I came up with.

25 incline bench press at 115
50 dead lifts at 135
25 chin ups
50 dumbbell cleans into an over head press at 35 (25 each hand)
50 crunches
50 push ups
25 dips
25 sit ups. (updated 7/17/07)

Total 300 reps


I just got back from the gym and finished the complete workout. It was tougher then I expected, adding an extra 125 repetitions really packs the time on your workout. I think my time may be skewed a bit. I had too do 50 dumbbell cleans then go straight into the chin ups; due to someone being on the pull up bar when I needed it. I ended with a time of 28 minutes and 32 seconds. I found that the dumbbell cleans the dead lift, and dips were all a pain in the ass to do. Especially ending off with dips, my arms were dead as is. Try doing an already hard exercise, especially 25 of them in as few sets as possible when your arms are completely shut down.

Try this and let me know how it was, post your comments.

7/17/07 update (Added 25 sit ups to the workout, making it a circuit of 300 repetitions)