Tjohns31’s BodyBlog

I do the "300" Workout every three months as a testing basis to see how much I’ve improved in my overall conditioning.  You may be familiar with the workout that was everywhere after the movie 300 came out.  Mark Twight, the man who did the fitness training for the actors and stuntmen in the movie created it as a final test for those he deemed worthy at the end of their training period.  It was the topic of articles, message boards and several hundred different people have put their videos of it on Youtube.  In several of the articles, the top time was listed 18 minutes,11 seconds by one of the actors in the movie.  This is the third time I have done it, but the first time that I have not used a modified version, (usually trade out the floor wipers for situps).  I did the entire workout with the only substitute being a Dumbell in place of the kettlebell.  I finished the workout in July in 19minutes and 39 seconds.  Last night after playing basketball for an hour, I was able to complete it in 16 minutes and 19seconds.

Here is the workout.

Pullups - 25 reps

Deadlifts with 135lbs - 50 reps

Pushups - 50 reps

24-inch Box jumps - 50 reps

Floor wipers - 50 reps

Clean-and-Press with 36lbs Kettlebell - 50 reps

Pullups - 25 reps

Rehabbing a high ankle sprain and I hadn’t taken much time off in the last 6 months, so I took a week off from everything.

This past week was my first week back and I made sure it was a good one. 

Monday-  21rep round then 15rep round then 9rep round of the following
155# Clean, 20# Weighted Pullup, 185# Narrow Stance Squat, 20# Weighted Dips

Wednesday-Played basketball for an hour then did a Continuous circuit of pullups and pushups starting at 1rep and adding 1 reps every round, each round started every 30 seconds for the 1st 5 rounds then every minute until exhaustion. 
Went to 10 rounds at which 55 pullups and pushups had been completed in less than 7 minutes, then switched to Lat Pulls at 180, then 160, 140, 120,110# to finish out 15 rounds in a total of 12 minutes completing 120pulls and 120 pushes in that time. Finish with 50 situps and 50 seated med ball twists.

Thursday- Shot Baskets to warmup then did Squats and Turkish Getups
Squats 135×10, 185×10, 225×8, 265×6, 285×4, 315×2
Turkish Getups 2x each side with 65# Barbell, stil working on perfecting these, this was the first time I added weight to the bar.

Friday- Shot baskets to warmup then did supersets
Bent Row 75×8,95×8,105×8,110×8
Bench Press 135×8,155×8,175×8, 180×8

Decline DB Bench 60×8,70×8,70×8,60×8
Neutral Grip Lat Pull 160×8,180×8,160×8,160×8

Skull Crusher&Close Grip Bench 75×8,75×8,75×8
Seated Rows 140×8,160×8,150×8

Finished the week off with 50 situps on the Glute/Ham Developer and 50 seated medball twists.

Not a bad week.

It’s been awhile since I’ve been really sore, but this week did it to me. After playing basketball for an hour, I did the following: 135# Bench Press 50 reps, biked 1min, 50 Rowups, biked 1min, 50 pushups on a BOSU Balance ball, biked 1min, 95# Push Press 50 reps, biked 1 min, 50 Pullups, 50 incline Situps with a med ball and a twist at the bottom. So that made me a little sore, and then Wednesday after playing bball for an hour or more, I did the following:  100 body weight squats, 10 Dips, 10 pullups, 75 body weight squats, 15 dips, 15 pullups, 50 body weight squats, 20 dips, 20 pullups, 25 body weight squats, 25 dips, 25 pullups, 50 situps and 50 med ball twists. To top it all off, Yesterday I did squat and deadlift, 5 sets of 6 and went from 185-225-245-275-295 on squat and 135-185-225-245-275 on deadlift. Needless to say my legs are a little sore today and my upper back and triceps are experiencing a little delayed onset muscle soreness.  As much as it is a discomfort, it’s also great to know that you went hard enough that you can feel it.  

I’ve got a bad case of plantar fasciitis and achilles tendonitis, so that’s been fun.   To top it off I sprained my ankle pretty bad last week too.  So, I’ve taken a week off from playing basketball, and have just been lifting and riding my bike to stay in shape. 
I did a decent workout on Monday, I wish we would have rested and done it a second time, but it took the wind out of me.
We set up 5 stations, 30#DB Thrusters, 95# Pushpress, Row-ups, SumoDeadlift Hi-pull, and box jumps, and then did 1 minute per station, with no rest in between, and then 1minute rest at the end of all 5 then started again for 3 rounds.  My last round I did 21 Thrusters, 22 Pushpress, 18 rowups, 18 SDhi-pull, and 42 box jumps.
I think it would have been an even better workout if we would have done 5 rounds, or 3 rounds then a 5 minute rest and 3 more rounds. 

Tomorrow, I’m going to hit the eliptical for a while, as to avoid pounding on my foot and ankle, and the workout is going to be rough.

Deadlift, Bench Press, and Cleans start at 10 reps and each set add weight and drop 1 rep until you get to 0 reps.  I’m planning to start at 135 on everything and end around 315, 225, and 215 respectively.

I’ve ridden my bike the last 3 days and needed a break, but didn’t have much motivation and only played bball for about 40 minutes.  However the workout tonight was a lot better than I thought it would be, and I think with a little fine tuning it could be a great body weight workout. 

I did 20 rounds of the following:
10 Rowups
10 Pushups
20 Body weight Squats
10 Defensive Slides with 20# DBs held overhead

So I ende up with 200 rowups, 200 pushups, 400 Squats and 200 Slides.  Not bad for 30 minutes.  I finished with 50 situps followed by 50 Reverse Crunches with a full leg extension. 

If I were to do it again, I would get rid of the slides and put in box jumps, and make it 15 pushups instead of 10. 

Yesterday did one of the most physically exhausting workouts that I’ve done .  Played basketball for 2 hours, then did the following for time.

25 Steps Cross Carry Lunge 20# DBs
20 Pullups
50 Box Jumps 24"
20 Side to Side Speed hops over DB
50 Pushups
30 DB Swings 55#s
50 Situps
25 Thrusters 85#s
30 Back Extensions
20 Chinups

For a time of 22min 40 sec.