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    Thread: Spartan Elite

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    1. 06-02-17, 8:29 am #401
      Appleton.Cory
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      Thursday 6/1/17
      --------------------------------------------------
      12am:
      BB Curls 65# 10x5
      DB Hammers 40# 20x5
      Pushdowns 75# 10x5
      --------------------------------------------------
      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-
      --------------------------------------------------
      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.
      My Journey
      IG @mc_appleton
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    2. 06-05-17, 8:14 am #402
      Appleton.Cory
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      Friday 6/2/17
      --------------------------------------------------
      12am:
      Hex Deads 232# 10x5
      Cable Rows 100# 10x5
      Pull Downs 100# 10x5
      --------------------------------------------------
      4pm:
      25yd Sprint
      10x Burpees
      25yd Sprint
      10x Burpees

      -Repeat x10-
      My Journey
      IG @mc_appleton
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    3. 06-05-17, 8:16 am #403
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      Sunday 6/4/17
      --------------------------------------------------
      4pm:
      Weighted Decline Situp 180# 10x5
      Ab Roller 10x5
      Tower Leg Raises 10x5
      --------------------------------------------------
      My Journey
      IG @mc_appleton
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    4. 06-05-17, 10:59 am #404
      MRmichael.hooker
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      Quote Originally Posted by Appleton.Cory Check Out Post
      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?
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    5. 06-05-17, 11:30 am #405
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      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.
      My Journey
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    6. 06-05-17, 2:28 pm #406
      MRmichael.hooker
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      Quote Originally Posted by Appleton.Cory Check Out Post
      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.
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    7. 06-05-17, 3:08 pm #407
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      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.
      My Journey
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    8. 06-05-17, 3:23 pm #408
      MRmichael.hooker
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      Quote Originally Posted by Appleton.Cory Check Out Post
      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
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    9. 06-06-17, 11:27 am #409
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      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
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    10. 06-06-17, 11:31 am #410
      Appleton.Cory
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      Monday 6/5/17
      --------------------------------------------------
      5am:
      Hex Squats 142# 10x5
      Leg Curls 70# 10x5
      Leg Extensions 100# 10x5
      --------------------------------------------------
      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...)
      --------------------------------------------------
      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.
      My Journey
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    11. 06-07-17, 12:23 pm #411
      Appleton.Cory
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      Tuesday 6/6/17
      --------------------------------------------------
      5am:
      Flat Bench 185# 10x5
      Extended Fly 100# 10x5
      Chest Press 100# 10x5
      --------------------------------------------------
      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)
      My Journey
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    12. 06-08-17, 8:52 am #412
      Appleton.Cory
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      Wednesday 6/7/17
      --------------------------------------------------
      5am:
      Hex Shrugs 232# 10x5
      OHP 40#(x2) 10x5
      Pulldowns 100# 10x5
      --------------------------------------------------
      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-
      --------------------------------------------------
      Super proud of my wife. Flipping the tire like a beast!
      My Journey
      IG @mc_appleton
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    13. 06-09-17, 8:10 am #413
      Appleton.Cory
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      Thursday 6/8/17
      --------------------------------------------------
      5am:
      Cable Curls 25# 20x5
      Hammers 40# 20x5
      Tower Dips BW# 10x5
      --------------------------------------------------
      4pm:
      50yd Weighted Bear Crawl (40# DBs)
      Hammers 40# 20
      50yd Weighted Bear Crawl (40# DBs)
      Curls 40# 20

      -Repeat x5-
      My Journey
      IG @mc_appleton
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    14. 06-09-17, 8:11 am #414
      Appleton.Cory
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      Friday 6/9/17
      --------------------------------------------------
      Rest.

      Race day tomorrow.
      My Journey
      IG @mc_appleton
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    15. 06-19-17, 8:15 am #415
      Appleton.Cory
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      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.
      My Journey
      IG @mc_appleton
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    16. 06-19-17, 8:17 am #416
      Appleton.Cory
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      Saturday 6/17/17
      --------------------------------------------------
      Weighted Decline Situps 180# 10x3 / 205# 10x2
      Ab Roller BW# 10x5
      Tower Leg Lifts BW# 10x5
      --------------------------------------------------
      My Journey
      IG @mc_appleton
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    17. 06-20-17, 10:19 am #417
      Appleton.Cory
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      Monday 6/19/17
      --------------------------------------------------
      25yd Lunges
      10x Burpees
      25yd Lunges
      10x Burpees
      25yd Lunges
      20x Squats
      25yd Lunges
      20x Box Jumps
      10x Thrusters 110#

      -Repeat All x5-
      --------------------------------------------------
      One workout a day this week. Getting back into the swing of things. This one kicked my ass. 500 yards of walking lunges sucked.
      My Journey
      IG @mc_appleton
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    18. 06-21-17, 8:24 am #418
      Appleton.Cory
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      Tuesday 6/20/17
      --------------------------------------------------
      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)
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    19. 06-21-17, 1:21 pm #419
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      Have you still been experimenting with different sleep cycles/patterns?
      "Who really likes or enjoys high rep leg days? If you are dreading it, that's normal. But if you don't do it because you dread it, then you are being a pussy" - Vinny G

      "I think I must be overtraining"... no, you're just a pussy - Machine

      "My instinct is to win; eliminate my competition, destroy my enemy, and move on without any hesitation at all" - Arnold

      This is MY Journey, follow along

      Charlotte/Lake Norman ABC
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    20. 06-21-17, 2:35 pm #420
      Appleton.Cory
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      Quote Originally Posted by MRmichael.hooker Check Out Post
      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.
      My Journey
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