Spartacus Workout + 15:00 Incline Treadmill

It's back! THIS IS SPARTA! Not really, but, still. This was the workout I was super into last fall -- it probably found its way onto my schedule 3-4 times a month, which is a fairly big deal for me as I get easily bored. It fell of the radar a bit over the holidays because, let's be honest, it's hard and I was most definitely not going all-out at the gym around Christmas. The cookies (and cake. and brownies. and booze. and... beef.) I ate instead were DELICIOUS. Sorry I'm not sorry.

However, now it's February, the holiday excuses are long gone, I've got a month of working out and eating vegetables under my belt and I'm totally back in the groove. Time to dust this baby off. It might suck, it might not, but it's time to try. Shall we?

As a reminder, because I definitely had to look it up myself, this workout is done HIIT-style, with :50 of work followed by :10 of rest before moving on to the next exercise. I've made some modifications to the moves because my gym decided to ax the hexagonal dumbbells and like hell am I trying to do pushups on ones that roll. We'll see how they turn out.

Pre

Energy Level [1-5]: 4

Sore Areas: none, really

Yesterday: Biking! also, butter. Minimal alcohol!

Environment: indoors

Workout
Equipment: dumbbell: 15; kettlebell: 25
Work Time: 30:00 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Goblet Squat	20 - 25lb [KB]	23	21	22
Mountain Climber	100	110	105	100
Single Arm DB Swing	15/side - 25lb [KB]	14/side	13 R / 14 L	14 R / 13 L
T-Plank with Touch-Through	12/side - 15lb [DB]	8 R / 7 L	7 R / 8 L	8 R / 8 L
Split Jumps	50	44	46	50
DB Row	35 -15lbs [DB]	38	35	35
DB Side Lunge	10/side - 15lb [DB]	8/side	10 R / 9 L	10/side
Plank Tricep Kickback	10/side - 15lb [DB]	11/side	12/side	12/side
Standing Oblique 'Crunch'	10/side - 25lb [KB]	10/side	9/side	10/side
Explosive Overhead Press	20 - 15lbs [DB]	22	16	20

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Cardio Bonus!
Equipment: Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 6:00	3.0	9.0 - 24.0 [+ 3.0 every 1:00]	~.3
6:01 - 8:00	2.0	27.0 - 30.0 [+ 3.0 every 1:00]	~.38
8:01 - 10:00	2.0	27.0 - 24.0 [- 3.0 every 1:00]	~.43
10:01 - 15.00	3.0	21.0 - 9.0 [- 3.0 every 1:00]	.68
Total: 15:00	2.73 [avg]	18.8 [avg]	.68 mi [638 vert. m]

Day After
Sore Level [1-5]: 3
Sore Areas: Obliques, Hamstrings

Comments
On the one hand, it's as hard as I remember. On the other, it's only as hard as I remember! Well, the split jumps were a little harder then they were last year, but that's understandable seeing as how I've done virtually no plyometrics training in recent memory.

Since this was the only day I wasn't rushed at the gym I went ahead and tacked on a short cardio workout when I was done with Spartacus. I had hoped to be able to run a mile or two, but I decided that since I'm entirely incapable of running at one speed on the dreadmill for any length of time when I'm fresh and ready to go, there was no way I was going to survive attempting to do it while tired. I knew I needed some intervals, but also knew I was too tired to sprint, so I settled on walking hills. My hamstrings are definitely feeling it, 24 hours later. Today's going to be an 'active rest day' -- planning on taking the dog for a nice long walk. Everyone wins!