Spartacus Workout

I will start to use the Spartacus Workout as part of my cardio routine. I’ve used it 1 year ago and I had some really nice results.

I will be using it 3 days a week and I will improve it a bit with some harder exercises.

THE SPARTACUS WORKOUT 1.0

Perform 1 set of each exercise (or “station”) in succession. Each station lasts 60 seconds. Do as many reps as you can (with perfect form) in that time, and then move on to the next station. Give yourself 15 seconds to move between stations, and rest for 2 minutes after you’ve completed 1 circuit of all 10 exercises. Then repeat twice.

“Goblet” Kettlebell Squat
Mountain Climber
Single arm kettlebell swing
T-push up with kettlebells
Split jump
TRX Rope row
Jump squat
Chin up to failure + push up position row
Medicine ball lunge and twist
Single arm kettlebell clean and press

Time needed to complete: 41 minutes
Calories burned: 600-800

Nutrition log – 07.01.2012

BREAKFAST
3 egg-omelette with turkey breast and houmous spread, 1 orange and 1 apple

PRE WORKOUT
Danone Actimel Multifruit, Danone Activia Cherry fat free youghurt, Creatine 3g

POST WORKOUT
40g Impact Whey Protein, 3g Creatine

LUNCH
Roasted chicken

SNACK
Chicken sandwich with wholemeal bread, mayo and tomato

DINNER
Salmon with salad (cucumber, tomato, cabbage, lemon)

BEFORE BED
30g Milk Protein Smooth with 200ml milk

MACRONUTRIENTS
2000 calories – 150g carbs, 66g fat, 200g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 2 cod liver oil pills, 1 multivitamin pill, 2 green tea extract pills

Nutrition log – 06.01.2012

BREAKFAST
Oatmeal with milk, 2 hard boiled eggs with houmous

PRE WORKOUT
Danone Actimel Multifruit, Muller Light Smooth Toffee youghurt, Creatine 3g

POST WORKOUT
40g Impact Whey Protein, 3g Creatine

LUNCH
Meatball soup, 1 pork rib, Chicken livers fried in less than a TBSP of oil, Mashed sweet potato, Mixed vegetables – spinach, sweet corn, broccoli, peas

SNACK
Fat free Greek yoghurt

DINNER
Turkey breast, Salad – cucumber, tomato, carrot, radish, lemon, an apple

BEFORE BED
40g Impact Whey Protein with 200ml milk

MACRONUTRIENTS
2100 calories – 159g carbs, 65g fat, 220g protein

OTHER SUPPLEMENTS
3 glucosamine pills, 6 cod liver oil pills, 1 multivitamin pill, 2 green tea extract pills

Hmm…

I’m reading Convict Conditioning and, to be honest, I am quite happy that I’ve turned to calisthenics and I will probably stick to calisthenics for some good months.

I recommend the book if you want to read about a different approach to being fit and healthy.

Log starts today

I will start posting my nutrition log from now on.

Every log will be posted every night at around 22.00 GMT.

Callisthenics routine

DAY 1 – Back and Shoulders

Wide pull up
Rack pull up
Inverted row

Pike push up
Hindu push up
Hand stand push up (with feet on the wall)

DAY 2 – Chest, Biceps and Abs

Wide stance push up
Knee to elbow push up
Push up with feet elevated

Chin up
Alternate close grip pull up

Hanging leg raise
Dip bar leg raise
Plank

DAY 3 – Legs and Triceps

Squat
Lunge
Squat pause
Glute ham raise
Butt raise

Dip
Diamond push up

DAY 4 – Back and Shoulders

DAY 5 – Chest, Biceps and Abs

DAY 6 – Legs and Triceps

Cardio everyday. I won’t be doing HIIT on the treadmill because it puts to much pressure on my joints, so I think I will do my cardio on the stationary bicycle or elliptical. When university begins I will be walking around 1 and a half hour every day, which will burn a couple calories too.

Diet is the most important.

Bad news

I have to go see my doctor tomorrow to see what’s wrong with my knee unfortunately. The pain is starting to get greater and greater, it wakes me up in the middle of the night and it hurts in the morning also.

So I will have to abandon my workout regime because my leg days will destroy my knee completely.

I will stay on my diet (the first diet log will be posted on Saturday), but I will have to change my workout entirely.

I can’t work my upper body with weights and leave my lower body.

Therefore I will do callisthenics until my knee will recover (hell knows in how many months – pardon my language, but I am really upset because of this).

This will be a great opportunity to strengthen my core and to increase my strength through bodyweight exercises and without putting to much pressure on my joints.

I will be posting the new workout soon.

I am really sorry for those who were expecting to see and hear something else. After my recovery I will do the initial program.

Measurements – 3.01.2012

Weight: 80kg (in the morning, before breakfast)

Body fat: 16%

Height: 1.83m

Chest: 97cm

Arms: 31cm

Hips: 105cm

Waist: 85cm

Thighs: 56cm

Calves: 39cm

Shoulders: 121cm

 

 

GOAL

At the moment, my goal is to get to 12-13% body fat in 1 to 2 months so I can start bulking afterwards.