Posted in Fitness Related Articles, Workout Plans

FF30X Week 1 – check-in…

OK, week one complete of the Fit Father Project’s FF30X. Starting weight was 242 lbs…new weight 238.4 lbs. Not off to a bad start at all. Had some trouble sticking to the meal plan, but still making healthier nutrition choices over all. The workouts weren’t so bad. I added in two nights of running in the off days.

Looking forward to week 2. I hope to stick the nutrition plan a little better.

Posted in Fitness Related Articles

New Tools for a New Project…

I missed my goals for this last 12 months, and i’m gonna own it…my fault. I think i know what was missing, so i have taken steps to correct that. Starting tomorrow, i begin Phase 1 of FF30X – the Fit Father Project. Just turned 45 a few days ago, figured we could give this a shot.

I believe this will give me the structure that i need to be successful.

And to go along with it, i have simple Fitness Tracker…and i made a custom Journal to keep track of my progress. It has a Destiny theme, in Vanguard colors. Orange and White vinyl, cut with my Cricut, on a simple blue journal. And thats my favorite quote from the game, by Vanguard Titan Commander Zavala (also pictured for a little extra motivation!)

I plan to make weekly updates of my progress starting tomorrow as an additional way to keeping on this

Posted in Workout Plans

Phase 2 – Week 1 – Training for the Murph…

OK, i know i’ve been absent for while…Life, what can you say…Anywho, I have not been absent from the gym, at least for the last few weeks.

Yesterday we hit a milestone…300 squats with an extra 20 lbs added…1/5 of the MURPH!

Here’s the full routine from yesterday…

Warm-up – 1 Mile Run + 5 lbs – Time: 10 mins 17 secs

Super-Set – Lat Pull-downs – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Bench Press – 3 x 8 / 160 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Wide Grip Lat Pull-downs – 3 x 8 / 135 lbs + Squats 3 x 15 (+20 lbs)

Super-Set – Chest Press – Free Motion machine – 3 x 8 / 100 lbs + Squats 3 x 15 (+20 lbs)

Triple-Set – Assisted Pull-ups 8 x 5 + 85 lbs / Push-ups 8 x 10 (+5 lbs) / Squats 8 x 15 (+20 lbs)

Cool Down – 1 Mile Run + 5 lbs – Time: 10 min 54 secs

Slowly building my way up. Got some work to do, but we will get there…

oh, the weigh-in..back up to 244 lbs – got to work on that nutrition plan next…

Posted in Fitness Related Articles


source –

By Mark Barroso, NSCA-CPT, Spartan SGX

Congratulations. You committed to your first-ever Spartan Race. You’ve already done what most people are too afraid to do. Now comes the next stage: preparation.

While training for your first Spartan Race isn’t exactly brain surgery, I recommend mastering a few specific movements before stepping on the course. Do these simple moves a few times per week for 1-2 months prior to the race.


Muscles Targeted: Full Body


Stand holding one light dumbbell in each hand with your arms by your sides. Get into push-up position while gripping the dumbbells. Next, do a push-up (optional) and stand up into a squat clean. That is, stand so the dumbbells are at shoulder height and your hips are below your knee creases (below parallel). Now, press the weights overhead as you stand fully erect. Return the weights back to your sides. That’s one rep.


Pull-ups are a key exercise in training for a Spartan Race, but if you can’t do one yet, that’s OK. Try the inverted row instead.

Muscles Targeted: Back, Biceps, Abs


Set up a Smith machine bar (or a barbell in a power rack) so it’s 3-4 feet off the ground. Lie down supine (flat on your back) underneath the bar with eyes under bar and your feet away from it. Reach up and grab the barbell with a pronated (overhand) grip, and position your body so your arms are extended straight, feet are on ground, and your body is rigid (in a straight line) with about six inches between your body and the ground.

Keeping your elbows straight, pull yourself towards the bar until your chest touches or is close to bar. Pause at the top, then return your body to the starting position under control. That’s one rep.


Muscles Targeted: Full Body


From the top of a push-up, step the right foot forward but not outside of the right arm as you simultaneously move the left hand forward in front of you. Next, do the same with the opposite arm and leg. Continue this for 50 yards prior to a cardio or weightlifting workout to work on functional strength and get warmed up.


Muscles Targeted: Legs, Abs.


Stand with your feet shoulder-width apart with arms extended in front of you at eye level. Jump both knees vertically so your knee caps touch your palms. Land softly in a quarter squat position. That’s one rep. Repeat for as many reps as possible in 30-45 seconds. This plyometric exercise develops the adequate power necessary to scale walls, do box jumps and climb stairs quickly.


Muscles Targeted: Glutes, Legs, Abs


You can do this as a bodyweight exercise, use a dumbbell/kettlebell in each hand, place a barbell on your back (not in front of you), or put a sandbag on your back or on top of one shoulder. Stand with your feet hip-width apart then step forward with the right leg so that your left knee is 1-1½ inches off the ground. Step your left leg forward and next to right leg as you stand fully erect again. Repeat on other side. To increase difficulty, don’t step the trailing leg next to the lead leg: keep moving it forward and step past the lead leg. This is a continuous motion and requires good balance.


Muscles Targeted: Legs, abs


Stand while holding a kettlebell in your right hand in front of your right leg. Flex the hips and lift your left leg off the ground behind you, raising it as high as you can while keeping your balance. As you do this, lower the bell in front of your right leg, keeping it close to the body. Return your left leg to your right leg and bring the bell back to the starting position. Do 10 reps on the right leg then switch the left leg. To increase difficulty, don’t step the leg that’s off the ground back to the floor: balance on one leg throughout the entire movement. This is a great stability exercise that readies the ankles, knees, and hips for the demands of uneven terrain on a mountainous Spartan course.


Muscles Targeted: Lower back, legs, abs, shoulders


Grab a bell that’s in front of you on the ground. Drag the bell back between your legs, hinge at the hips, pop your hips forward and swing the bell to eye level. That’s one rep. Bring the weight back down between legs under control and repeat the motion.


Muscles Targeted: Legs, Abs


Stand while holding one kettlebell with two hands, one hand on each side of the handle, in front your chest. Elbows should be bent, meaning your arms are not extended straight in front of you. Keeping the bell close to front of body, squat down until your thighs are parallel to the ground. Explosively push your hips vertical until you reach the starting position. That’s one rep.


Muscles Targeted: Chest, Triceps, Shoulders


Do one push-up. Then, from the top of push-up position, move your left hand horizontally out about 3-4 inches. Do another push-up. Return hand to starting position (shoulder-width apart), and then do a standard push-up. Now, move your right hand out 3-4 inches and do another push-up. Return to the starting position and do a push-up. The best way to do these is to set a timer for 30-60 seconds and do as many possible, going from middle, left, middle, right.


Muscles Targeted: Full Body


To do a burpee, get on the ground in “chest-to-deck” position. Your chest should be touching the ground, your legs should be straight, and your palms should be on the ground as if you’re going to do a push-up. Next, do a push-up while moving your feet under your body so that you end in a squat with your hands on the ground. Finally, jump up with a straight body and your hands over your head. That’s one burpee.

I think the most attractive thing about Spartan Race is that you don’t have to follow a specific training plan to prepare. Everyone starts at a different fitness level and brings their own strengths and weaknesses. That said, these movements represent the “universals” that I guarantee will help you on any Spartan course, be it a Stadium Sprint or the Beast.

Sign up for the Spartan Workout of the Day for daily exercise plans delivered straight to your inbox.


Anybody has the potential to train for, and participate in, a Spartan Race – but building a solid foundation is key.

No matter your situation, you will find all sorts of tools to prepare right here. Free workouts and free healthy recipes are available to jump start your routine in a life-changing way.

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Shoulder Day

Image result for big shoulders meme

ugh this was not a fun workout…

Warm-up – Lateral machine for 13 minutes

Shoulder Press – 4 sets – 10 reps/110 lbs, 8 reps/115 lbs, 6 reps/120 lbs, 4 reps/125 lbs

Arnold Press – 2 sets (cuz i couldnt lift the 3rd) 10 reps/30 lbs, 8 reps/35 lbs

Dumbbell Shrug – 4 sets – 10 reps/45 lbs, 8 reps/50 lbs, 6 reps/55 lbs, 4 reps/60 lbs

Lateral Raise – 2 sets – 10 reps/30 lbs, 8 reps/35 lbs

Front Raise – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Rear Delt Flyes – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Front Raise to Lateral – 1 set – 10 reps/20lbs

Cool Down – 10 mins in the boxing room


Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Chest Day

Warm-up – Lateral machine for 20 mins

Freemotion Chest Press – 4 sets – 10 reps/130 lbs, 8 reps/140 lbs, 6 reps/150 lbs, 4 reps/160 lbs

Incline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Decline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Assisted Dip – 4 sets – 10 reps/+85 lbs, 8 reps/+70 lbs, 6 reps/+55 lbs, 4 reps/+40 lbs

Cable Fly – 3 sets – 10 reps/70 lbs, 8 reps/80 lbs, 6 reps/90 lbs

Cool Down – 15 mins Incline Trainer

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Back Day

Changing things up a little for week 4 . Fewer reps, higher weights.

weighed in at 237.5 lbs

Warm-up – Treadmill 1 mile run in 8 mins 30 secs – GOAL ACHIEVED!

Lat Pull Down – 4 sets – 10 reps/121 lbs, 8 reps/126 lbs, 6 reps/143 lbs, 4 reps/148 lbs

Machine Row – 4 sets – 10 reps/65 lbs, 8 reps/70 lbs, 6 reps/75 lbs, 4 reps/80 lbs

Dumbbell Row – 4 sets – 10 reps/40 lbs, 8 reps/45 lbs, 6 reps/50 lbs, 4 reps/55 lbs

Swiss Ball Hyper-extensions- 4 sets – 15 reps/10 lbs, 12 reps/12 lbs, 10 reps/15 lbs, 8 reps/20 lbs

Cool Down – Lateral Machine for 12 mins

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Arm Day

Image result for arm day meme

Warm-up – Treadmill 1 mile run in 8 mins 35 sec

DB Bicep curl – 3 sets x 10 reps / 30 lbs

Bar Press Down – 3 sets x 10 reps / 100 lbs

EZ Bar Curl – 3 sets x 10 reps / 70 lbs

Overhead Tricep Extensions – 3 sets x 10 reps / 80 lbs

DB Hammer Curl – 3 sets x 12 reps / 25 lbs

Rope Press Down- 3 sets x 12 reps / 80 lbs

Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Reverse Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Cool Down – 12 mins on Lateral Machine

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 20 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 sets / 50 lbs

Arnold Press – 4 sets x 12 reps / 25 lbs

Dumbbell Shrugs – 4 sets x 12 reps / 40 lbs

Dumbbell Lateral Raises – 3 sets x 15 reps / 25 lbs

Dumbbell Front Raises – 3 sets x 15 reps / 20 lbs

Dumbbell Rear Delt Flyes – 3 sets x 15 reps / 20 lbs

Cool Down – Stairmaster for 10 mins