My workout Today

Warm Up:
45 Minutes of cardio. I chose to run, but feel free to do another form of cardio, as long as you can do it for 45 minutes, you're good. 

Main Set:
40 Reps of 3-6 sets. I did 5. One right after the other, no rest periods at all here. Dig Deep.
Military Press
Upright Row
Leg Extensions
Weighted Crunches 
Bent-Over Row
Weighted Calf Presses 
200-50 legs- (see below)
Reverse Crunches 


Last Set:
60 Pushups, 60 Crunches, & 60 Double Unders. 


200-50 Legs is really quite simple; 50 reps of 4 different exercises. Lunges, Offset Lunges, Squats, and Skater Squats. When doing the Skater Squats, be sure to keep your torso upright and core tight. Push that chest out. 

"Find it within you" - Malik Dees      
 

Customize you're own workout

Life is not about how fast you run or how high you climb but how well you bounce.
~ Vivian Komori

Core Focus:

Pick 3 of your favorite abdominal exercises for this routine.

Warm-up with light job or jump rope

main set:
abs exercise # 1
20-100 push-ups
abs excercise #2
pull ups till failure
abs exercise #3
50-200 body weight squats

(repeat main set as needed)

stretch for cool-down. 

My workout from the night before. ....Insane!

10 Minute plank for completion
10 rounds for completion -
100 burpees swim 15 laps

finish with 50 pushups,
1 minute of plank
and 40 laps

Side stroke is recommended for SEAL Candidates

Killer Spartan Workout

Wow guys, it is so freakin awesome to finally have some extra time to post on here. It's been forever! I'm doing this workout today along with running track and tire flips down at Phoenix College. This is gonna be seriously awesome. :D I'm going to pick up some of my Under Armour from a friends place and then it's on!
Dig Deep into your Addiction today and find it within you.  The quote below by Henry Ford is so true. If you wanna be recognized for something, you actually have to do something.
"
Spartan WOD for Thursday, 1.24.13

You can't build your reputation on what you're going to do.
—Henry Ford


Stop jawing, start training, and sign up today.

Warm-up:
Dynamic Stretching
Jump rope

Main set:
2 mile run
100 crunches
30 lunges w/weight
25 burpees
30 body weight squats
max amount of pull-ups
(Repeat if doing Super or Beast)

Cool-down:
Yoga

Combination workout

Combination workout
Workout-
Squat Jumps
chain and vest weighted dips,pushups, pullups, situps and ab khaos, , pullup bar Ab targeted work.
T pushups, thruster pushups with vest and chain
Handstand Dumbbell Pushups. 
Jump rope wit rope and 15 chain. 



This is often the kind of working out I do.

Yesterdays workout

Yesterday I had a crazy hard workout...well today I did too, but yesterday's workout was crazy crazy!...like CRAZY crazy. not crazy crazy, CRAZY crazy.
I did Jump rope with a 15 lb chain for 30 seconds
Chain Pullups with leg raise (toes touched the ceiling every single time), then 90 lb barbell deadlift, curl, press, and then from there, went straight into a barbell pushup and roll out. My hands didn't leave the bar once. This sequence was performed 10 times, and then it was back to jump rope for 30 seconds with the 15 lb chain....repeat. After the 5 round, I didn't know whether I was gonna ever be able to lead another Addiction FITness Boot Camp, or if today was my day to leave earth...but none the less, I pushed on and survived. I even had enough drive to finish with a 2 mile run!


FREE online coaching is available on Facebook.
https://www.facebook.com/pages/Malik-Dees/431748993549958 

"Find it within you."- Malik Dees of Addiction Fitness.

Call 602-403-1898 or email me at Malik293@gmail.com to sign up for training sessions or to find out when and where the next boot camp is going down.
 

Spartan WOD

Spartan WOD for Friday, 1.18.13

Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough. —Hal Higdon Side plank 1 min each side 25 burpees 25 box jumps Max push ups 1 mile run Bear crawl 30 meters x 3 Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Todays workout

Spartan WOD for Thursday, 1.17.13

You can motivate by fear, and you can motivate by reward. But both those methods are only temporary. The only last thing is self motivation. —Homer Rice Main Set: 2-5 Mile run 50 Burpees 50-Meter sprints (5-8 repeats) Wind down with an easy swim, or spin session on a bike. Be sure to warm-up and cool down.

WOD Intensity Scores

*1 = least intense, 5 = most intense

Personal Spartan Race Prep

Warm-up:

3 Sets of 20 Burpies 
2-400 Meter Dash 
Stretch...Really good.


Main:
1/4 Mile Sprint 
3-Point Bicep Curl (Three point means at three points on the bar, Wide, Standard, & Narrow) 1 set of 9 each on each point.
Hibberty Jibberty    (Do these fast) 1 set of 40
Under-Hand Grip Pullup 1 Set of 20
Barbell Rollout 1 Set of 20
3-Point Barbell Pushup 1 Set of 30. 10 each point
Over-Head Barbell Squat 1 Set of 15
1/4 Mile Sprint  ....Yes, I actually want you to SPRINT 1/4 Mile....you wanna win right?
Side Plank with Leg Lift 1 set of 30. 15 Each Side
Thruster Pushups (Really Thrust on these) 1 Set of 20
Dumbbell Thrusters (All the way down, and all the way up. No cheating. Your conscience is watching) 1 Set of 20
Side Shuffle 1 Set-100 meters right then 100 meters left.
Handstand Pushups 1 Set of 20
Ring Dips 1 Set of 20
1/4 Mile Sprint

Repeat as many times as possible. I've done this Workout just once and I got through it 3 times. Lets see if someone can get 4 or 5. Comment below and lemme know what you guys get! Hurry, I'm about to set a new record. 

15 min of "Extra" dedication prep work. Vaults, BackSprings, Pullup DeadHang, "Extra" Planks,
Front/Back flips, Back/ Front Walk-Overs, Flagging, ect, ect, ect.. 
Go as far as you'd like. 
"Dig Deep Into Your Addiction" 
-Malik Dees,
Addiction Fitness 

Watch your diet. 

When you're strapped for time. Do this.

Time is what we want the most, but what we use worst. -William Penn Get this Spartan WOD done and you might be surprised at how good you feel for the time you invested. Stop making excuses about not having enough time to train. Put that time and energy into a workout. Warm up: 25-100 jumping jacks 5 minute jump rope Main Set: 3 x 10-30 burpees 3 x 5-15 pull-ups Cool Down: 5 minute stretch WOD Intensity Scores *1 = least intense, 5 = most intense

Endurance 2.0

1st Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
1,200 Meter Run
4 Minutes of Mountain Climber

Rest 3 minutes

2nd Set:
15 Pushups
15 Squats
15 Situps
15 Dips
15 Lunges
15 Reverse Situps
1,200 Meter Run
4 Minutes of Kick Boxing

Rest 2 minutes

3rd Set:
20 Pushups
20 Squats
20 Situps
20 Dips
20 Lunges
20 Reverse Situps
1,200 Meter Run
4 Minutes of Kipping Pullups

Rest 1 minute

4th Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
4 Mile Run


Cool Down: 
Stretch, stretch, and stretch. Once you've stretched, move on to the stretching. 

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Spartan Workout- Pyramid Burpees

If you're going through hell, keep going. -Winston Churchill For Time Pyramid Burpees 100 burpees broken into 19 sets. Looks like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Rest as needed between sets but try and keep a steady burpee rhythm or cadence during a set. Burpees are an artform - experiment with 'pace' in your relationship with burpees. Rush things and you'll find yourself on your back gasping prematurely. For the beginner: Cut the workout in half: 1-2-3-4-5-4-3-2-1

WOD Intensity Scores

*1 = least intense, 5 = most intense

-Spartan WOD. Check out a Spartan race!

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch

SEALFIT Operators WOD

Day: 6
Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 - 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they're warmed up prior to beginning the WOD.

WOD: 75 of each exercise for time: 20" Box Jumps, Cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups, knees to elbows. Kettle bell or dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set a time. Break them into parts. 

Strength: rest

Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.

Coach's comments: Equipment needed- Olympic bar and weights. Wait at least 3+ hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out, and ice if necessary. 

The 0% Fat And 110% Effort Workout

 The 0% Fat and 110% Effort Workout.
light jog or jumping jacks to warmup
then,
Circuit #1-Go through this twice.
 800 Meter Run
24 V-Ups
 400 Meter Run
22 Small Arm Circles Forward and then 22 Backwards
 400 Meter Run
20 Squats
 400 Meter Run
18 Hibberty Jibberty
 400 Meter Run
16 Single Arm Pushups
 400 Meter Run
14 Lunges with Karate Kick-Each Leg
 400 Meter Run
12 Cross Over Crunches
 400 Meter Run
   Stretch, hydrate, and move onto Circuit 2

Circuit #2
100 Regular Pushups
 200 Meter Run
25 4 Count Body Builders
 200 Meter Run
6 Single Leg Dead Lifts
 200 Meter Run
40 Sit Ups
 200 Meter Run
Stretch,hydrate,roll out, and ice if necessary



BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound

This workout will shred you!

Warm up: 10 minute jog and/or jump rope session.
Do this to expand your lungs and increase your cardiovascular abilities.
Main Set:
  200 jumping jacks
10 burpees
  10 meter bear crawl
10 push-ups
  10 meter reverse bear crawl
20 lunges
  10 meter bear crawl
10 pull ups
  10 meter reverse bear crawl
10 Thruster Pushups
  10 meter bear crawl
10 V-ups
  1/4 mile to 1 mile run interval at high intensity.
(repeat 3-10 times)

  Cool down- Punching bag time. focus on form and following through with your hits.



EAS Myoplex Lite Ready-to-Drink Nutrition Shake, Chocolate Fudge, 11 fl. oz.., (Pack of 24)

The Upper Body Weight Psycho

The Upper Body weight Psycho
Workout-
Perform the following set of exercises in order.
Pull-up
Dips
Push-up
Burpee
Mountain Climber

Do as many pull-ups as possible and then double the number of repetitions for each successive exercise. For example:

Pull-up 4 reps
Push-up 8 reps
Burpee 16 reps
Mountain Climbers 32 reps

Set the clock between 10 and 15 minutes and record how many sets you get out.

Cool down:
Light stretching and yoga.

Wanna add some Cardio? Try this-
100 reps of your favorite Plyo-Cardio exercise after each set... i.e Jumping Jacks, Rowing, Jump Rope, Biking,...ect, ect.
#DigDeep!

I don't even know what to call this workout...but I did it today and it was beast.

Pull-Ups- Multiple Variation. I use about 6-12 different types of pullups whenever I'm doing them. That way I know I'm hitting every muscle possible. 
V-Ups. Good form with these. Arms and Legs must move as one and come up and go down at the SAME time. Timing and coordination is everything people.
Bench-Press. Flat, incline, and then inclined more.
Bench Sit Ups-Extend ALL the way down, touch your hands lightly to your ears and do NOT lock them     behind your head cause it's bad for your neck.
Jumping Jacks-Extra high jumps people. No cheating!...your conscience, is watching you.
Lunges. Don't let your knee go over your toe, and bring your rear knee an inch or so from the ground.
Bent-Over Row. Play around with these. Get wide grip, close grip, mixed grip, and regular. Mix 'n' Match 'em.

Warm-up:
3 rounds of 10 reps of thrusters, pushups, situps, pullups, and jumping jacks. 
 Then, a 800 meter run.  
1st set:
Pullups-25 reps
V-Ups-25 reps
Flat Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
2nd set:
Pullups-25 reps
V-Ups-25 reps
Slight Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
3rd set:
Pullups-25 reps
V-Ups-25 reps
Total Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps

Now stretch and run. I did this workout today and I did 2 miles. However, if you feel like going for a 400 meter, 5 mile, or 26 mile run...knock yourself out. It's your Addiction right? 
Don't forget to refuel and hydrate after this. 
Dig deep guys! 

(Feel free to substitute running for swimming or biking, and make sure you're totally warm and loose before starting your workout)

Vacations are an excuse to train even more!

No matter where you are...you can always be you. Me at the pool in Cali on Vacay. 

Puttin in work. After a 100 or so pullups and pushups total...I went and did some shadow boxing and a 3 mile total uphill run and 3 mile down hill run+a 1 mile surf zone only swim. I earned those breakfast waffles like a boss!