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Lex DeVille's: REAL HARD WODS

Lex DeVille

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For about a month I've been training for something special. Don't know if I'll get to tryout. But if I do, I'll have one shot. Gotta be ready. I'm working out real hard. If anyone wants to join me, I'll post the workouts I'm doing here.

Nobody is pushing me to do this. I am alone in this training. Nobody is going to push you either. You have to hold yourself accountable, but radical transformation is possible. Just be sure to warmup and stretch before you go balls to the wall.

Rounds I've completed for the day will be marked in GREEN. Rounds still pending will be marked in RED. I'll try to keep this updated daily, though every day won't be this hard, and some days will be rest days. After 30 days or so we'll assess to see if it's worth it to continue posting workouts or if there's enough listed already.

Friday's Workout:

Round 1 - Complete in 1.5 Hours or Less

2.0 Mile Run
60 Flutter Kicks (4 Count)
60 Burpees
60 Jump Squats
60 Pushups
60 Pullups
2.0 Mile Run

As much rest as needed (even if it is hours)

Round 2
20 Hand-Release Pushups
Stretch for 2 min
20 Pushups
Stretch for 2 min
20 Burpees

As much rest as needed (even if it is hours)

Round 3 - Complete in 20 Minutes or Less
Ab Ripper X
(Click Here for Ab Ripper X Workouts)
Rest 10 minutes

Round 4 - Complete in 41:29
(Begin immediately after Round 3 rest period)
Interval X Plus

(Click Here for Interval X Plus Workouts)
300 Speed Rope

Feel free to share your results in a response. Did you make it all the way? If not, did you make it further than you expected? If not, how far did you go before you quit?
 
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Lyinx

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do you have on/off days figured? how many days/week are you doing this program?
I've done part of the navy seal prelim training on my own, until my leg hurt too much.. should start it up again, but slower this time.
 

Lex DeVille

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Saturday's Workout

Round 1

- Walk 3 miles.

Round 2
- Swim 1,000 Meters or jog 2 miles (light pace)

Round 3
- As many pushups as possible in 30 mins
- 30 Pullups

Round 4
- Kenpo Cardio X Plus
 
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Lex DeVille

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do you have on/off days figured? how many days/week are you doing this program?
I've done part of the navy seal prelim training on my own, until my leg hurt too much.. should start it up again, but slower this time.

Usually, it's 2 "off" days, and I alternate hard workouts with lighter days. Off days either do yoga, stretch, or nothing, and I try to spread them out so they're not back to back unless absolutely necessary. I'm managing some leg pain issues too, so that's been a factor. Taking epsom salt baths has been working well for that part.
 
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Lyinx

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Usually, it's 2 "off" days, and I alternate hard workouts with lighter days. Off days either do yoga, stretch, or nothing, and I try to spread them out so they're not back to back unless absolutely necessary. I'm managing some leg pain issues too, so that's been a factor. Taking epsom salt baths has been working well for that part.
Epsom salts bath, for muscles?
 

Lex DeVille

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Epsom salts bath, for muscles?
Yeah, soak for like 15-20 minutes. Supposedly the magnesium helps with lactic acid buildup. I'm taking magnesium too though. Heats up the muscles too, so they're not so tight.
 

Lex DeVille

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Sunday - Rest Day
- Yoga, stretch, or just rest

I'll be fasting. You're welcome to join me if you want.
 
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Lex DeVille

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Monday Workout

Round 1

- 3.2 Mile Road Run with 8 sets of interval sprints (add hill sprints if you want more, I did)

Round 2 - P90X Chest & Back
(Max Effort on Most of these. Lawn Mowers, Heavy Pants, and Back Flys are 8-16 reps. My numbers are out to the right).
Standard Push Up - 31
Wide Front Pullup - 11
Military Push Up - 31
Reverse Grip Chin Up - 11
Wide Arm Push Up - 31
Close Grip Chin Up - 11
Decline Push Ups - 31
Heavy Pants - 15
Diamond Push Ups - 31
Lawn Mowers - 15
Dive Bomber Push Ups - 17
Back Flys - 15
Wide Front Pull Up - 15
Standard Push Up - 31
Reverse Grip Chin Up - 12
Military Push Up - 31
Close Grip Pull Ups - 11
Wide Arm Push Ups - 31
Heavy Pants - 15
Decline Push Ups - 31
Lawn Mowers - 15
Diamond Push Ups - 31
Back Flys - 15
Dive Bomber Push Ups - 21

Round 3
(I do rounds 3 and 4 in the afternoon, not right after round 2 in the morning in case you're wondering).
- Ab Ripper X

Round 4
(Start 10 minutes after round 3 is complete)
- Interval X
- 300 Speed Rope
 
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Lex DeVille

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A month ago vs. today.

30 Days.jpg

Thoughts on Diet
Before I started training I was doing P90X and getting strong. My diet was what I call ketovore (carnivore + keto) with more cheat days than I should've allowed lol. I haven't eaten fast food in 10 years and only drink water and butter coffee for beverages.

Sometimes I follow Bulletproof diet with intermittent fasting, but not as much when I'm training because I've dropped into hypoglycemia in the past during hard workouts the morning after. I've solved that problem with glucose tablets found in the vitamin section of Wal-Mart, Target, Walgreens etc. I take one either before, or mid-workout when I plan to go for more than an hour, or for HIIT while fasting.

General Body Management
Other things that have been really important for me are lots of stretching and learning which stretches I need to do. There are plenty of YouTube videos on stretching. Rest days. Hot baths and cold showers. Drinking more water than usual because I lose a lot during workouts. I had a deep tissue massage, but I'm not sure that was helpful, and I felt like shit the next day.

Running:
The right shoes have been super important. I'm on my third pair in the last two months. The first pair fell apart, and gave me bad blisters. Second pair was too narrow and my toes rub. Third pair is a bit narrow, but feels much better. Work with an expert on this at a legit shoe store.

Blisters
Foot powder hasn't worked at all. Anti-blister socks haven't worked either. Moleskin did nothing.

Gold Bond foot spray is working well to dry my feet. The circle donut looking blister protection things also work pretty well, but I still get small blisters during sprints. If you get these, get them at Wal-Mart, not Walgreens because they're like 5 dollars cheaper for the exact same product.

Also, working on proper posture, and where I land on my feet has helped a lot with blister management.
 

Lex DeVille

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Tuesday Workout

Round 1

- P90X Plyometrics

Round 2
- 100 Four Count Flutter Kicks
- 200 Air Squats
- 300 Speed Rope

Round 3
- Stretch for 1 Hour
 
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Lex DeVille

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Wednesday Workout

Rest / Yoga / Stretch
 
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Lex DeVille

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Thursday Workout

Round 1
- Balance Lunges (One leg balance on chair): 25
- Calf Raise Squats: 25
- Reverse Grip Pullups
- Super Skaters: 25
- Wall Squats: 25
- Wide Grip Pullups
- Step-Back Lunges: 15 per side
- Alternating Side Lunges: 12 per side
- Close Grip Pullups
- Single-Leg Wall Squat: 60 secs (switch legs every 10 secs)
- Dead Lift Squats: 20 reps per side
- Switch Grip Pullups
- 3-Way Lunges: 5 per leg
- Sneaky Lunges: 20
- Chair Pose: 2 sets x 30 seconds
- Toe Roll ISO Lunges: 20 per side
- Wide Front Pullups
- Groucho Walk
- Calf Raises: 15 slow | 10 fast x 3 sets
- Close Grip Pullups
- 80/20 Speed Squats: 30 per leg
- Switch Grip Pullups

Round 2
- 25 Pushups / Rest 1 min.
- 20 Pushups / Rest 1 min.
- 18 Pushups / Rest 1 min.
- 16 Pushups / Rest 1 min.
- 14 Pushups / Rest 1 min.
- 12 Pushups / Rest 1 min.
- 10 Pushups / Rest 1 min.

Round 3
- Ab Ripper X

Round 4
- Interval X
- 300 Speed Rope
 
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Lex DeVille

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Friday - Rest/stretch

I had a workout planned for today, but something came up so I had to switch today with tomorrow.
 
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Lex DeVille

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This morning I had weak thoughts. I can't run in a storm. I shouldn't run in the rain. I don't want to run in the cold. I don't want to do sprints. I don't want to run three miles. I don't want to run in sweat pants and a hoodie with a beanie on. I don't want to run because it's Saturday.

I only know one way to combat those thoughts. When I feel like bitching out, I put my shoes on. That's for anything I don't want to do. They say an object in motion stays in motion. So I get to motion. Motion turns into momentum. Momentum carries me through to the goal.

After two miles of sprints in the pouring rain, I wanted to quit real F*cking bad. But I was already in motion, with 2 miles of momentum and one lap to go. I wanted to quit, but my feet kept moving. Slow at first, then faster, and I finished another two sets of sprints in the last lap before closing it out for the day at 3.2 miles.

As I ran, I passed several people sitting in their driveways in the dark in their warm cars with blaring music, probably trying to find motivation to leave for work. It was a subtle but profound reminder of the contrast between warriors and the rest.

Saturday Workout - Day 8

Round 1

- 3.2 Miles Interval Sprints

Round 2
- 50 Incline Pushups
- 40 Pushups
- 10 Pullups
- 30 Incline Pushups
- 20 Pushups
- 10 Pullups
- 10 Incline Pushups
- 5 Pushups
- 10 Pullups

Round 3
- 100 Flutter Kicks
- 200 Air Squats

Round 4
- Interval X Plus
- 200 Speed Rope
 
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Lex DeVille

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Yesterday was supposed to be a light day. I had to relocate the Whisper Room to another room in our house, so that ended up being my workout. I moved it by myself. At 1,000 lbs, it's no easy task.

Monday Workout

Round 1 - 3.3 Mile Run

- 6 Sets Interval Sprints
- 3 Sets Hill Sprints


Round 2 (Aim to beat previous week's numbers by at least two reps)
Standard Push Up - 33
Wide Front Pullup - 13
Military Push Up - 33
Reverse Grip Chin Up - 13
Wide Arm Push Up - 33

Close Grip Chin Up - 1 --- (Could not complete. See pictures below.)
Decline Push Ups - 33
Heavy Pants - 15
Diamond Push Ups - 33
Lawn Mowers - 15
Dive Bomber Push Ups - 22
Back Flys - 15

Wide Front Pull Up - --- (Could not complete. See pictures below.)
Standard Push Up - 33
Reverse Grip Chin Up - --- (Could not complete. See pictures below.)
Military Push Up - 33
Close Grip Pull Ups - --- (Could not complete. See pictures below.)
Wide Arm Push Ups - 33
Heavy Pants - 15
Decline Push Ups - 33
Lawn Mowers - 15
Diamond Push Ups - 33
Back Flys - 15
Dive Bomber Push Ups - 23


During the first set of Close Grip Pullups the door trim came off. I landed on my a$$ and the pullup bar landed on my leg. I don't have another door suitable for pullups, so I'll have to repair this (and make it stronger). Can't believe it was just held in by a couple tiny staples. Dangerous for sure. May put a pullup stand on order. I think they're only like $100-$300. For now I replaced pullups with Air Squats in 25 rep sets.

20201116_070806.jpg

20201116_071214.jpg

Round 3
- Ab Ripper X
- Add 35 Four-Count Flutter Kicks at end

Round 4 (Start 10 minutes after round 3 is complete)
- Kenpo Cardio X
- 200 Speed Rope
 
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Lex DeVille

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Tuesday Workout

After the pullup catastrophe yesterday, I went ahead and ordered one of these...


Seems like a pretty good deal for $150. Good reviews too. But those abs sold me haha. Should arrive Friday. Then I can get back to it.

Today was a light day. Not only because I ended up doing Interval X instead of Kenpo Cardio X yesterday, but because I didn't feel well this morning. Headache all day. Still feeling sickly this afternoon. Hoping it's nothing.

Round 1
- Kenpo Cardio X
 
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Lex DeVille

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Starting today I have to step up my game. I've got two weeks left to prepare for the first test. I need to drop six pounds and be faster and fitter than ever. For now, I'll increase the number of sprint sessions and modify my diet slightly. At about a week and a half I'll dial back the intensity and reduce to rest for three days leading up to the test.

Wednesday Workout

Round 1

- 3.2 Miles Interval Sprints

Round 2 - (For Time) (My Time: 39 Minutes)
- 1 min. Plank
- 100 Burpees
- 75 Hand-Release Pushups
- 50 Clapping Pushups
- 25 Aligator Pushups
- 1 min. Plank


Round 3
- Ab Ripper X
- 25 Four-Count Flutter Kicks


Round 4
- Interval X Plus
- 200 Speed Rope
 
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Lex DeVille

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Thursday Workout
- Yoga / Rest Day
 
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Bekit

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I'm rooting for you! Keep up the good work. I loved what you said about "putting on your shoes." It's interesting - it's not that you don't HAVE weak thoughts. It's how you handle them. It's whether you let them dictate your actions. It's how much you listen to them.

Let us know how the test goes! Sounds like this is a chance in a lifetime. (Can you share what it is? Seems super cool, whatever it is.)
 
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Lex DeVille

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I'm rooting for you! Keep up the good work. I loved what you said about "putting on your shoes." It's interesting - it's not that you don't HAVE weak thoughts. It's how you handle them. It's whether you let them dictate your actions. It's how much you listen to them.

Let us know how the test goes! Sounds like this is a chance in a lifetime. (Can you share what it is? Seems super cool, whatever it is.)

I can share, but don't want to until I pass the test. I only get one shot. If I don't pass, then it doesn't matter. At 33, I'll probably be the oldest person testing (by far). For now, the test is all that matters. After that, I may start a progress thread about it. It's definitely cool though. ;)
 

Lex DeVille

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Friday Workout

Today is supposed to be a second rest day because I'm taking a mock test tomorrow to see where I stand. But I had some light yard work to do. Just had to move a few things from the backyard to the front curb...

Garden.jpg

Those beams are only a couple hundred pounds each. Barely broke a sweat. ;)

Got lucky tho.

Wasn't wearing gloves when I dismantled the beams. Grabbed underneath one and flipped it over and this was on the other side...

Widow.jpg

I put on gloves after that.
 

Lex DeVille

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Well, I got a problem. I f*cked up my shoulder yesterday. Not lifting the beams, but when I got under the truck to check out an oil leak, something went out of whack. No mock test today. Gotta let this body heal. Will see how I feel tomorrow.
 
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Lex DeVille

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I let my arm rest from Friday through Sunday.

Monday I tried working out. Got in 2.4 miles of interval hill sprints before my arm hurt bad enough to stop. Later in the day, I did Ab Ripper and then tried to do Interval X but when I got to the slow pushups I could only do three before my arm gave. After that it was too painful to continue the workout.

Today the arm is feeling a bit better. I did plyometrics this morning. Probably won't do any other workouts today. The pullup stand should arrive tomorrow. Right now I feel like I could probably do pushups, but not sure about pullups. Doing the pullup motion doesn't hurt, but I dunno about pulling 175lbs. I'll give it a go tomorrow.
 

Lex DeVille

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Agh everything is getting in the way of my workouts. When I woke up this morning it was pouring rain. I planned 3 miles of hill sprints, but my foot got pretty messed up from that last rain run, and I'm too close to the test to have messed up feet. So I'll do the run tomorrow.

This afternoon I did ab ripper X followed by Interval X. This time my shoulder held up for all of the pushups.

This evening the pullup stand arrived, so I put that together and tested myself with four pullups. My shoulder held up for those, but there was a little soreness. I won't do pullups until Friday at the earliest. Not sure if I'll do them at all until the test. I need to hit 11-13 for a good score, and I can do that in my sleep as long as I don't make the injury worse beforehand.
 

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Agh everything is getting in the way of my workouts. When I woke up this morning it was pouring rain. I planned 3 miles of hill sprints, but my foot got pretty messed up from that last rain run, and I'm too close to the test to have messed up feet. So I'll do the run tomorrow.

This afternoon I did ab ripper X followed by Interval X. This time my shoulder held up for all of the pushups.

This evening the pullup stand arrived, so I put that together and tested myself with four pullups. My shoulder held up for those, but there was a little soreness. I won't do pullups until Friday at the earliest. Not sure if I'll do them at all until the test. I need to hit 11-13 for a good score, and I can do that in my sleep as long as I don't make the injury worse beforehand.

Sounds similar to the shoulder injury I had this year.

Around somewhere in April on a very late evening, I decided that working out would be a good idea since I wasn't able to fit it in during the day. I was practically half asleep at this point, but started doing pull ups anyway and at around rep 11-12 my right shoulder dislocated for a brief moment while my chin was over the bar.

It was a real pain to recover from and I basically had to not do pull ups for 6 months or so. I would try every month to see how I was doing and the first 3 months I could not even do 1 pull up without a lot of pain in my shoulder.

At one point it was looking like I hadn't made any healing progress, which was concerning because I love pull ups and I only really do pull ups, push ups and dips so I wasn't about to let them go. I began doing bent over rows since they were much easier on the shoulder and although I felt a little pain, it was a good pain because it meant I was able to push through it and it wasn't getting worse, so I knew I would recover eventually.

A month or so later at the 6 month mark, I tried doing regular pull ups again (I do them fairly wide) and the first 5-6 reps were absolutely normal. I could hardly believe it. But then I felt the pain start bothering me again, ever so slightly increasing in severity after each set. So I tried doing hammer grip pull ups instead. They were better, but the pain was still there.. and then came my savior:

Towel pull ups! A friend of mine is a rehab undergrad and we brainstormed ideas on how to rehabilitate my shoulder. Well, the regular pull up obviously puts a lot of strain on the shoulder and leaves it in a rather static, vulnerable position, But placing a towel over the bar instead allowed me to instantly be able to do 7-8 pull ups or so (I had lost some pulling strength and the towel is really tough on the fingers and forearms at first) with absolutely ZERO pain in my shoulder, thanks to the free movement it allows!

A month later, I am still doing towel pull ups and I feel great. I do have a slight twinge or two every so often, but it's literally gone before I hit the next set. I would suggest you try them out on your next workout or to be safe, take a week or two off completely and then try them out.

P.S I did not have pain when doing push ups. Even just after jumping off from the bar with a flare-up and being unable to pull for even one rep anymore. However, similarly to you, I did have pain when sprinting. I hope this helps you out!
 
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