My blue print for strength. Without going into boring detail of each exercise and each set I'll paint you a picture with a broad brush. What I'm doing is using very basic compound exercises with free weights that try and work as many muscle fibers as possible. For example a bench press is my primary exercise for my chest, but it also works shoulders and triceps as well. Deadlifts are another classic compound exercises. If I can help it I won't be on any machines that isolate one body part.
Tomorrow I'll be experimenting. Since I've been on my journey I've been neglecting my abs. It's by far my weakest link. Previously I've been doing a few sets of machine crunches with my lower body workout. With the obstacles that Tough Mudder is going to throw at me I'm going to need some core strength. I've read a little bit on the subject but it's going to be a work in progress. If anyone has core exercises they like to do please leave me a comment.
PS-I did deadlifts tonight for the first time in years. Tomorrow I'm gonna be feeling it!
145 Days to Tough Mudder!