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 Post subject: Road to UltraBeast 2014 !
 Post Posted: Sat Nov 09, 2013 2:30 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Journey or Road to UltraBeast 2014

What is the UltraBeast? its the SpartanRace 2014 42km in Vermont, always hold in September.

More about me:
- Im 38 turning 39 in December
- Been training my whole life, sports etc
- Last 18 months with a focus on endurance sports;
Running, cycling, obstacle racing
- Still lifting weight with a mix of calisthenics, dumbbells, barbells
- Did race in about 10 spartan race this year, 2 half marathons, one 10km..
I love racing!
- In the past been training more
Bodybuilding style, also Defranco and Wendler style..
- Before getting into endurance I was around 200lbs, now walking
Around 185lbs.

Best performance:
5km - 21:04
10km - 44:39
Half Marathon - 1:36:04


Obstacle Racing Highlights:
-Completed 5 spartan beast
-Conpleted and finished 27e age category at the Vermont Spartan World Championship


2014 Goals:

Half Marathon - Close to 1:30
Marathon (will be my first) - 3:25 to 3:30
Bunch of Spartan Race
Doing the 2014 Ultra Beast and get the finisher medal.


What you see in this log?

Running, cycling, lifting, calisthenics, cross training!

My biggest influences right now in the fitness world are Ross and CT Fletcher.
Gotta overtrain, I don't argue on fitness, reps..
I do what I like!
Starting this log because it make me accountable, you can search the archives and check my old one!
Right now Im training mixing weight training and calisthenics, running, bunch of intervals, speed work, rowing..gotta be versatile and bulletproof body!

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 10, 2013 5:36 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Saturday Nov 09

Arms + Core

Warmup:
2 sets of chinups - 8 reps each
2 sets of triceps pushdown lightweight

1a)Close-Grip Barbell Bench Press
95 lb x 20 reps
135 lb x 8 reps
135 lb x 8 reps
1b)Barbell Curl
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps

2a)Lying Barbell Triceps Extension ("Skullcrusher")
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
2b)Reverse Grip Triceps Pushdown
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
2c)Dumbbell Bicep Curl
32.5 lb x 10 reps
32.5 lb x 10 reps
32.5 lb x 10 reps

3a)Preacher Curl
50 lb x 10 reps
50 lb x 10 reps
3b)Dumbbell 2-Arm Triceps Extension
65 lb x 15 reps
65 lb x 15 reps
3c)Empty Barbell Curl
45 lb x 15 reps 16
45 lb x 15 reps 16

4)Glute Ham Sit Up
20 reps
12 reps
12 reps

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 10, 2013 8:14 am 
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Joined: Wed Oct 19, 2011 10:27 am
Posts: 237
Location: Midwest
The UltraBeast is something I plan either on tackling in 2014 if all goes well for me, but I really haven't done far races. I've done some super spartans here and there, but I'm more of a 5k sprint kind of guy. The UltraBeast is one of those things I really just want to do once to push myself out of my comfort zone.

It's cool to see someone else working towards it. Good luck in your training.

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If there is one thing in life I can say, it's that my training has never betrayed me. But far to often I have betrayed my training.

My Workout Log
My Inspiration


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 10, 2013 10:36 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Alph wrote:
The UltraBeast is something I plan either on tackling in 2014 if all goes well for me, but I really haven't done far races. I've done some super spartans here and there, but I'm more of a 5k sprint kind of guy. The UltraBeast is one of those things I really just want to do once to push myself out of my comfort zone.

It's cool to see someone else working towards it. Good luck in your training.


Thanks for the comment!

Well spartanrace and obstacle racing in general push peoples out of their comfort zone.
Done many but the Ultra medal is missing to my collection. I almost participate in this year but decided to put all my effort into the beast''championship''.
Its a nice world out there! Running, lifting there so many way to train but obviously running is important but since I love all aspect of fitness!!!

To conclude I tought ultrabeast would be a nice workout title log!!!

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 10, 2013 10:40 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Sunday Nov 10

Lower Body - Legs

Warmup:
Hyperextension
15 reps
12 reps

1)Barbell Squat
95 lb x 10 reps
135 lb x 10 reps
185 lb x 6 reps
225 lb x 3 reps

2)Dumbbell Bulgarian Split Squat
25 lb x 8 reps
35 lb x 6 reps
35 lb x 6 reps

3)Body Weight Bulgarian Split Squat
10 reps
10 reps

4)Romanian Deadlift
135 lb x 10 reps
135 lb x 10 reps

5a)Standing Calf Raises
50 reps
50 reps
5b)Seated Calf Raise
90 lb x 6 reps
90 lb x 6 reps

6)Sit-Up
25 reps
15 reps
10 reps

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Tue Nov 12, 2013 6:28 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Tuesday Nov 12

Conditioning

-Run 4km (about 20min)

then in the park:

Circuit:2 rounds
10 flights of stairs
20 Feet elevated pushups
10 bench situps
10 bench jumps (20 inc)

-run 4km back home(about 20min)

total; 8.2km in 40:28
full run details:http://www.strava.com/activities/94712413

Another way of posting today workout:

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 17, 2013 8:53 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Saturday Nov 16


Upper body Push and Pull
Morning session

1)Decline Barbell Bench Press
45 lb x 15 reps
105 lb x 10 reps
135 lb x 5 reps
140 lb x 5 reps
160 lb x 5 reps
185 lb x 10 reps (PR) recently at least
140 lb x 15 reps

2a)Dips - Chest Version
10 reps
10 reps
9 reps
8 reps
8 reps
2b)Parallel-Grip Pull-Up
5 sets of 5 reps

3a)Crunch
25 reps
3b)Side Crunch
25 reps each side

Afternoon:
Trailrunning workout for 6km in 29:37
Been slacking a bit this week, work hours and needed small break

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Sun Nov 17, 2013 8:58 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Sunday Nov 17

Upper body aka - Max Upper

1)Barbell Bench Press
45 lb x 15 reps
95 lb x 6 reps
135 lb x 6 reps
155 lb x 6 reps
175 lb x 6 reps
185 lb x 6 reps

2)Decline Push-Up for 50 reps
20 reps
12 reps
10 reps
8 reps

3a)Seated Cable Row
110 lb x 15 reps
110 lb x 15 reps
150 lb x 8 reps
157.5 lb x 7 reps
3b)Triceps Pushdown
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps

4)Seated Side Lateral Raise + Front Raise Combo
7.5 lb x 10 reps
7.5 lb x 10 reps
7.5 lb x 10 reps

5)Dumbbell Shrug
70 lb x 12 reps
90 lb x 8 reps
110 lb x 6 reps

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Tue Nov 19, 2013 7:37 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Tuesday Nov 19

Conditioning Day

1)Burpees
30 reps

2)5km run in the winds ! 24:14

3)Burpees
30 reps

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I lift things up, put them down and run the mountains


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 Post subject: Re: Road to UltraBeast 2014 !
 Post Posted: Thu Nov 21, 2013 11:33 am 

Joined: Fri Dec 18, 2009 11:32 pm
Posts: 549
Im still working and experimenting with a plan:

Here the element:

-Strength - Bench, Overhead, Deadlift, Squat or bulgarian split squat
-Calsithenics circuits
-high reps stuff & bodybuidling pump
-run, bike, swim

As you see tough to include everything in one week and one day!! So I might do something similar to 5-3-1...Will see !!

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I lift things up, put them down and run the mountains


Last edited by Cowboys74 on Sat Nov 23, 2013 3:25 am, edited 1 time in total.

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