Ricka's Road to Tough Mudder VT 2012

[ricka182]

So here I go... I needed a new way to keep myself motivated. So I signed up for the Tough Mudder 2012 event in Vermont.

What is Tough Mudder? It is an obstacle course, that was originally thought up a by few former British Special Forces members. They say it's, "Probably the toughest event on the planet".. I say it's ridiculous.. Either way, it is a challenge, and I will succeed. There are events all over the world, I am competing in the New England challenge, as mentioned, it's in VT at Mt Snow.

I have exactly 4 months to get ready. That started today, and will be finished 4 days early, so I can rest up and get mentally prepared. Last year, 17% failed to complete. It's not a race, finishing is the victory all participants are seeking. It's about 10 miles, 3-5 hours long, and will test every angle of my body and mind.

Here is the TM site. You can see some videos, and also check out a course map with some of the obstacles. Running through fire, carrying a 75# log up and down a ski hill, crawling under barbed wire, randomly greased monkey bars, just to name a few, finishing with a run through a gauntlet of hanging live wires, some up to 10,000 volts.

My routine is a 5 x 5 customized for my personal progression. I've been testing it for a couple of weeks, making tweaks and getting it right. Technically it started today, January 1st, 2012! I don't think I ever willingly went to the gym to run on a Sunday, but I will not accept a day of the week as an excuse to not train. I missed Thurs and Fri, so I went yesterday and today.

Monday and Thrusday = Back, Shoulders, Traps - 3 moves for back and shoulders, just shrugs for traps.

Tuesday and Friday = Chest, Triceps, Biceps - 2 moves for each, along with a burn-out/drop-set finisher for each as well.

Wednesday = Legs - Squats and Stiff Deads

I'll start with a 5 x 5, progress up to 7 x 7, then will reset to 5 x 5 with higher weights. Moves can be rotated every 2-3 weeks to keep things fresh.

I'm light on leg work, because I will be running after each weight session. I'm working my way up to 5 miles non-stop. Also throwing in some sprints to increase VO2 max.

Diet is low cal, light on carbs. Lots of eggs, chicken, fish, ham, cheese.

Supps will be fairly basic - Multi-V, Fish Oil, Cordygen5, Roxylean(on and off), and VPX Powershock for an amino boost pre and intra workout. Pre-Wo gets 1.5g PLCAR as well. Post-WO is 50/50 milk/water protein shake.

I'll add in any other details, along with body stats later. But this it for now. It's a long ways away, but I'm going to do this, nothing in my way.

.........ready....set......GO!

[ricka182]

Cardio
Treadmill - 4.5 miles - Total Time - 60 minutes
.25 mile walk warm-up
2.25 mile run @ 5.3mph
.5 mile walk @ 3.5mph
.25 mile sprint @ 6.5mph
.5 mile walk @ 3.5mph
.25 mile sprint @ 6.5mph
.5 mile walk to cool down

Also did a quick machine circuit for chest, bicep, tricep, and lats, just to get a little muscle pump.

Felt good, first time I've run that far in years. I usually do shorter sprints HIIT style, but am working longer distances in to prepare for TM. Overall, I give today a 9/10.

Time to eat...

[big_swede]

Looks like a fun competition Ricka, wish i could join you good luck with this!

[BendtheBar]

I've seen these things advertised on Facebook quite a bit and always wondered what they entailed. Best of luck hombre!

[ricka182]

Originally Posted by big_swede

Looks like a fun competition Ricka, wish i could join you good luck with this!

The closet TM to you is UK/Ireland...for now. They are always adding new locations, so keep an eye out. Might be near you eventually...

Originally Posted by BendtheBar

I've seen these things advertised on Facebook quite a bit and always wondered what they entailed. Best of luck hombre!

Thanks.. I wanted to do it last year, but missed the registration deadline. It's more of an overall fitness thing, than expertise in any one thing. Body and mind will be tested...

[ricka182]

Lat Pulldown - Wide over grip - 120 x 20 warm-up
160 x 7
170 x 7
180 x 7
190 x 5 - Medium hammer grip
200 x 5 - Medium hammer grip

Low Row - Narrow hammer grip
160 x 7
170 x 7
180 x 7
190 x 5
200 x 5

Straight-Arm Pull Down - Burn-out set
100 x 20

Front DB Raise
20 x 7
25 x 7
25 x 5
30 x 7
30 x 5

Overhead DB Press
45 x 7
50 x 7
55 x 7
60 x 5
65 x 5
Combo Burn Set*

Side DB Raise
20 x 7
25 x 7
25 x 7
30 x 5
30 x 5
Combo Burn Set*

Combo Burn Set
20 x 20 - Single arm reps

BB Shrugs - 135 x 20 Warm-up
185 x 7
185 x 7
225 x 7
225 x 7
245 x 7
315 x 1 - Superset to below
135 x 20 - 5 second hold

Cardio
Treadmill - 4 miles - Total Time 47 minutes
.25 mile walk @ 3.5mph - warm-up
1.75 mile run @ 5.3mph
.50 mile walk @ 3.5mph
.25 mile sprint @ 6.7mph
.50 mile walk @ 3.5mph
.25 mile run @ 5.3mph
.25 mile sprint @ 6.7mph
.25 mile walk @ 3.5mph - Cool down

Another good day, except having to wait for some jackass taking 10 minutes in between sets on a bench I wanted.. He was doing at on every machine he touched, even hitting an eliptical at a blistering 2mph for 30 minutes.

I hate fakers, they just get in peoples way. Oh well, going to get some chow soon and relax til tomorrow.

[BendtheBar]

Nothing better than someone taking 30 minutes between sets.

Strong workout.

[ricka182]

Not what I wanted. I did something to my shoulder, again. This time, it's up front. But, I know where I made the mistake, and will let rest do it's thing. I tried to work around the pain, but I couldn't move my left arm enough to control any weight, so I called it a night.

Part of the problem was trying to lift in a fasted state. I ate nada before the gym, and it showed. I tried to hard to overcome general fatigue, and I'm paying for it now. Couldn't even run last night... I'll try to get on my stationary bike later to burn up some cals, but am still eating light.

Flat BB Press - 135 x 20 - warm-up
195 x 5
195 x 5
215 x 7
215 x 5 - ouchie happened here
225 x 4,1

Incline DB Press
55 x 5 - stopped here, unable to control weights.

Tricep Pushdown - 100 x 20 - Warm-up
160 x 5
170 x 5
180 x 5
190 x 5
200 x 5

Tricep Extension - Overhead French Extension Machine
50 x 7
60 x 7
70 x 7
80 x 3
60 x 3

S-Bar Curl/DB Preacher Supersets
65 x 7/25 x 7


That's where I called a day. The pain was excruiating, and I probably should have seen a Doctor, but he'd just say rest. If the pain persists, or doesn't get any better, I will see the whitecoat. It should heal unless it's a tear, which I'm really hoping it's not.

This is normal for me, strangely enough. I always seem to do something like this whenever I start a new program. I know I can handle the weight, as I was using the same weights last week in testing. I'm going to rethink my form, possibly change the arm, angle on my benching to reduce shoulder involvement.

This is just a small speedbump. I will adapt, adjust, and overcome.

[BendtheBar]

You seen a doctor about this before?

[ricka182]

Originally Posted by BendtheBar

You seen a doctor about this before?

Not this exact location... But for my left shoulder area, yes. Last year I had a strained rhomboid. I hate Doctors so much, I always wait a day or two to better judge the pain and range of motion before going in. It takes too much of a hassle to get advice I already know they are going to say.