Spartan Elite

[Appleton.Cory]

Thursday 6/1/17
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12am:
BB Curls 65# 10x5
DB Hammers 40# 20x5
Pushdowns 75# 10x5
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4pm:
50yd Sprint
20x Hammers 40# DBs
10x OHP 40# DBs
10x Upright Rows 40# DBs
10x Inverted Rows BW
10x Pushups
10x Dips
10x Skull Crushers 40# DB
20x DB Swings 40# DB
25yd OH Lunges 20# DBs
-REPEAT ALL x5-
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Yes, my first workout was at midnight. I've started segmented sleeping after reading a few articles on it and seeing some possible benefits. We'll see how it goes.

[Appleton.Cory]

Friday 6/2/17
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12am:
Hex Deads 232# 10x5
Cable Rows 100# 10x5
Pull Downs 100# 10x5
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4pm:
25yd Sprint
10x Burpees
25yd Sprint
10x Burpees

-Repeat x10-

[Appleton.Cory]

Sunday 6/4/17
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4pm:
Weighted Decline Situp 180# 10x5
Ab Roller 10x5
Tower Leg Raises 10x5
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[MRmichael.hooker]

Yes, my first workout was at midnight. I've started segmented sleeping after reading a few articles on it and seeing some possible benefits. We'll see how it goes.

Keep us in the loop of the progress. So how's it going so far, pattern wise?

[Appleton.Cory]

Keep us in the loop of the progress. So how's it going so far, pattern wise?

Much better than a 4am workout. I've been dragging in the mornings lately for some reason. With this, I'll get a 2-3 hr. nap before hitting the gym at midnight and then I can crash for about 4 hours after. So far I like it. From what I've read, it works for some people really well and not at all for others. I'm guessing I'll know in the next couple of days if it's going to work for me or not.

[MRmichael.hooker]

Much better than a 4am workout. I've been dragging in the mornings lately for some reason. With this, I'll get a 2-3 hr. nap before hitting the gym at midnight and then I can crash for about 4 hours after. So far I like it. From what I've read, it works for some people really well and not at all for others. I'm guessing I'll know in the next couple of days if it's going to work for me or not.

How do you think it'll work with spending time with the kids/wife? Not being rhetorical lol.

[Appleton.Cory]

How do you think it'll work with spending time with the kids/wife? Not being rhetorical lol.

Going to bed at our regular time and just getting whatever I get for sleep on the first cycle. Which usually amounts to a 2hr. nap. The major chunk of sleep will be post workout.

Assuming this works for me, it shouldn't have any negative effect on the family time.

[MRmichael.hooker]

Going to bed at our regular time and just getting whatever I get for sleep on the first cycle. Which usually amounts to a 2hr. nap. The major chunk of sleep will be post workout.

Assuming this works for me, it shouldn't have any negative effect on the family time.

I'm curious how it would work for me w/ a newborn lol. I think if I had a home setup, I probably would workout some nights when I'm up at 2am

[Appleton.Cory]

I'm curious how it would work for me w/ a newborn lol. I think if I had a home setup, I probably would workout some nights when I'm up at 2am

Haha.. yeah it would work perfect with a newborn. You're up anyway

[Appleton.Cory]

Monday 6/5/17
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5am:
Hex Squats 142# 10x5
Leg Curls 70# 10x5
Leg Extensions 100# 10x5
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4pm:
25yd Lunges
10x Burpees
25yd Lunges
10x Burpees
20x Squats
20x Box Jumps
20x Broad Jumps
100x Jumping Jacks

-Repeat all x5-
(This sucked...)
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Had a kid in bed with us watching a movie until almost 11:30pm on Sunday. So the split sleeping schedule did not work. Now that the kids are out for summer everyone is staying up later. This might not work until school starts again. Still hoping for now. I'll keep the schedule posted.

[Appleton.Cory]

Tuesday 6/6/17
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5am:
Flat Bench 185# 10x5
Extended Fly 100# 10x5
Chest Press 100# 10x5
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4pm:
5 Rounds of Pyramids:

Round 1- Pushups (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 2- Inverted Rows (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 3- Dips (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 4- Situps (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 5- Burpees (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)

[Appleton.Cory]

Wednesday 6/7/17
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5am:
Hex Shrugs 232# 10x5
OHP 40#(x2) 10x5
Pulldowns 100# 10x5
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4pm:
Weighted Vest 25#

25yd Tire Flip
DB Shrug 55#(x2) x10
DB Front Raise 55# x10
DB Lateral Raise 55#(x2) x10
DB Power Snatch 55# x20
-Repeat x5-
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Super proud of my wife. Flipping the tire like a beast!

[Appleton.Cory]

Thursday 6/8/17
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5am:
Cable Curls 25# 20x5
Hammers 40# 20x5
Tower Dips BW# 10x5
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4pm:
50yd Weighted Bear Crawl (40# DBs)
Hammers 40# 20
50yd Weighted Bear Crawl (40# DBs)
Curls 40# 20

-Repeat x5-

[Appleton.Cory]

Friday 6/9/17
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Rest.

Race day tomorrow.

[Appleton.Cory]

Race went well.

Been on vacation last week. Walking and carrying kids around Sea World & Aquatica for a week straight was plenty workout.

Back at it today.

[Appleton.Cory]

Saturday 6/17/17
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Weighted Decline Situps 180# 10x3 / 205# 10x2
Ab Roller BW# 10x5
Tower Leg Lifts BW# 10x5
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[Appleton.Cory]

Monday 6/19/17
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25yd Lunges
10x Burpees
25yd Lunges
10x Burpees
25yd Lunges
20x Squats
25yd Lunges
20x Box Jumps
10x Thrusters 110#

-Repeat All x5-
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One workout a day this week. Getting back into the swing of things. This one kicked my ass. 500 yards of walking lunges sucked.

[Appleton.Cory]

Tuesday 6/20/17
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5 Rounds of Pyramids:

Round 1- Burpees(25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 2- Pushups (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 3- Power Snatch 55# (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 4- Pushups (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)
Round 5- Burpees (25yd Sprint/10, 25yd Sprint/20, 25yd Sprint/30, 25yd Sprint/20, 25yd Sprint/10)

[MRmichael.hooker]

Have you still been experimenting with different sleep cycles/patterns?

[Appleton.Cory]

Have you still been experimenting with different sleep cycles/patterns?

No. I want to. But it's going to have to wait until school starts again. I've had sick kids keeping me up past midnight and all 6 kids staying up until 10 or 11 since it's summer. I felt like it worked great the few nights I did it, but I have to get to bed at my normal time between 8 and 9 to make that work. So it's a no go right now.