The Doctor's Warrior Dash Readiness Program

[DrAllstar90]

I am running the Warrior Dash, hopefully the first of many lengthy obstacle courses, on June 4th. This is my workout journal for the month's prior to this race. Thanks for reading!

P.S. Any and all comments/criticisms/advice are greatly appreciated!

[DrAllstar90]

Today was my shoulders/tri's day. I felt pretty decent going in. I had just gotten back from a weekend with some friend's at their house and needed a serious workout to try to offset it haha.


DB Shoulder Press 60lb/arm x 10 reps x 3 sets
BB Strict Press 135lbs x 6 reps x 3 sets
BB Shrugs 225lbs x 10 reps x 3 sets
Delt Flyes 25lb/arm x 10 reps x 3 sets
Dips Bodyweight x 6, 6, 5+2assisted reps
Single-DB Tri-Overhead (1) 65lb x 10 reps x 3 sets
EZ-Bar Skull Crushers 50lbs+bar x 10 reps x 3 sets
-This is where my tri's started losing strength. I had limited range of motion after this
Cable Pressdown 40lb x 10 reps x 3 sets
Front Plate Raise 35lb plate x 10 reps x 3 sets
Neutral Grip Machine Shoulder Press 105lb x 10 reps x 3 sets
Post Lifting Cardio - Elliptical @ full incline (20/20), resistance 11/20, for 38 minutes @ ~114-128 rpm

This is the first time I had done unassisted dips in several years so I struggled with those, and they obviously affected the rest of my performance.

[DrAllstar90]

Today is my Bi/Forearm workout. I added some new forearm exercises so I may not have done them to my full potential.

DB Curls 40lb/arm x 12 reps x 3 sets
Incline Curls 30lb/arm x 12 reps x 3 sets
21's on EZ Bar 50lb+bar x 21 reps x 3 sets
BB Curls 85lbs x 12 reps x 3 sets
Reverse Curl EZ Bar 60lb+bar x 10 reps x 3 sets
BB Wrist Curls Palms Up 45lb bar x 20 reps x 3 sets
BB Wrist Curls Knuckles Up 45lb bar x 20 reps x 3 sets
Plate Squeeze (2) 10lb Plates/arm x 35+secs x 3 sets
Wrist Twists 20lb/arm x 20 reps x 3 sets
Hammer Curl Pyramid 5lb/arm x 30 total reps, increase by 5lb/arm to 30lb and
back down to 5lb/arm until failure, all with no rest

[DrAllstar90]

Today was my leg day. I didn't feel as good as usual going into this, and it noticeably affected my performance.

Started with 8 Minutes on a 20incline, 11 res elliptical
Leg Press 600lbx10reps, 700lb x 10 reps, 810lbs x 3 reps.
Normally I do 850 for 5 as my 4th set, but I wanted to up all my
weight today, obviously unsuccessfully.
Deep squats 185lb x 5 reps for 3 sets
Balance has always been my issue with squats. I've never been able to feel
comfortable with them.
Seated Calf Raises 225 x 10 reps for 3 sets
Leg Extension 205lb for 10 reps for 3 sets

I stopped there because I was feeling awful and not getting anything out of this, especially with a demoralizing leg press showing.

[DrAllstar90]

Today was my chest day. I still wasn't feeling great from Tuesday, so it wasn't nearly as good as it should have been.

I warmed up on the treadmill
I ran .25 miles at 6mph
Jogged .25 miles backwards at 3.4mph
Walked at .25 miles at 4mph
Jogged .31 miles backwards at 3.4mph

Then I hit the weights

DB Flyes 50lb/arm x 10 reps x 3 sets
Inc. DB Press 65lb/arm x 10 reps x 3 sets
Inc. BB Press 95lb x 10 reps x 3 sets
Machine Flyes 80lb x 10 reps x 3 sets
Cable Crosses, 1 high, 1 low, and one at arm height
55lb/arm x 12 reps x 3 sets
Machine Bench 135lb x 15 reps x 3 sets

Thanks for checking it out, and as always, any help/criticism is greatly appreciated!

[DrAllstar90]

Normally I work back on Friday and take Saturday off, but I had a visitor at school (my mom) and wasn't able to work out Friday afternoon. This is my back workout for the day.

Wide Grip Lat Pulldown 145lbs x 10 reps x 3 sets
Narrow Cable Rows 110lbs x 10 reps x 3 sets
One Arm Cable Flyes 55lbs/arm x 10 reps x 3 sets
DB Rows 90lbs/arm x 10 reps x 3 sets
Shrugs 225lbs x 12 reps x 3 sets
Good Mornings 135lbs x 10 reps x 3 sets

I returned from the gym and ran on the treadmill at 3.7mph for 1 mile, backwards.

Thanks for checking it out!

[DrAllstar90]

Today was my return to the Shoulders and Tri's workout. I felt pretty decent going into this workout.

DB Shoulder Press 60lbs x 10 reps x 3 sets
Mil BB Press 95lbs x 10 reps x 3 sets
Lateral DB Raise 25lbs x 10 reps x 3 sets
Front Plate Raise 10lbs/arm x 15 reps x 3 sets
Skull Crushers 50lbs+EZbar x 12 reps x 3 sets
Cable Pressdown 60lbs x 10 reps x 3 sets
Bench Dips 20 reps, 15 reps
One DB OH Press 65lbs x 10 reps x 3 sets
Machine Neutral Shoulder Press 105lbs x 10 reps x 2 sets

[c_hayhurst]

Nice to see your posts. Me and a buddy are going to do Warrior Dash on June 4 in Ohio, too. Good luck!