THE MUD RUN

Oh Yea. I've been looking forward to this all year. The SEB 5+ mile MUD RUN. I did it last year and am going to do again this year. This is a yearly event sponsored by the Special Enforcement Bureau and the SoCal Sheriffs. It is exactly what it sounds like, a long run with mud on the way. Except that the "mud" is not just any little water on dirt inch mud, but dirt hills followed by huge pits of mud some off which are small and some of which I actually sank to the bottom (I'm 5'10-11) covering my whole body in mud. It is one of the best things you could experience. It isn't easy, but it is ridiculously fun and a nice way to spend your weekend . It is also for charity.

Info on this website for location and early registration if interested. ZOMG

My workout for the two months of vacation

Visit this website for information on Animal products and workouts.

I'm going to be doing this workout and using supplements to enhance my results and aid my recovery. Most are animal products and it is going to be a tough two months because I also have a 5-mile mud run to do in september. But i'll talk about that in another post.

CYCLE: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off

LEVEL: Advanced
GOAL: Muscle Size, Shape, And Definition


Monday: Chest/Shoulders

Chest
• Decline Smith Presses: 2 Sets x 12 Reps
• Flat Hammer Presses: 4 Sets x 25 Reps
• Incline Dumbbell Flyes: 3 Sets To Failure

Front/Side Delts
• Seated Dumbbell Presses: 1 Set x 25 Reps
• Reverse EZ Bar Presses: 1 Set To Failure
• Seated Dumbbell Side Laterals: To Failure


Tuesday: Quads/Hams

Quads (2 Full Rotations)
• Leg Presses: 4 Sets x 25 Reps
• Horizontal Leg Presses: 1 Set x 40 Reps
• Leg Extensions: 1 Set x 40 Reps

Hams
• Leg Curl Machine: 3 Sets To Failure


Wednesday: OFF



Thursday: Back/Shoulders/Traps

Back
• Pull-ups: 3 Sets x 12 Reps
• Dead Lifts: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps
• Lat Pulldown: 3 Sets x 10 Reps

Rear Delts
• Rear Delt Machine: 2 Sets x 25 Reps

Traps
• Barbell Shrugs: 3 Sets x 12 Reps
• Dumbbell Shrugs: 3 Sets x 12 Reps
• Upright Rows: 3 Sets x 12 Reps


Friday: Arms/Calves

Biceps
• Standing Dumbbell Curls: 2 Sets x 10 Reps
• Dumbbell Drag Curls: 1 Set x 20 Reps
• Incline Hammer Curls: 1 Set x 15 Reps

Triceps
• Close-Grip Benches: 1 Set x 25 Reps
• Tricep Press Downs: 1 Set x 25 Reps
• Double Arm Kickbacks: 1 Set x 25 Reps
• Bench Dips: 1 Set To Failure

Calves
• Seated Calf Raises: 3 Sets x 15 Reps
• Donkey Calf Raises: 3 Sets x 15 Reps



Saturday: OFF



Sunday: REPEAT