5 rounds:
*1/2 mile run
*7 leg raises
*10 pushups
Haven't been working as hard lately, but I'll get back to the old routine.
Tuesday, February 10, 2009
Monday, February 2, 2009
2/2/09
Cable Pulldowns- 3x8 (50,57.5,50,50)
Front Shoulder Raises- 3x8 each arm (15,15,12.5)
Assisted Dips- 5x7 (40 lbs. assistance)
Assisted Pullups- 4x5 (40 lbs. assistance)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- 4x8 (50,50,40,40)
Rows- 4x8 (50,42.5,42.5,42.5)
Wide Grip Dips- 4x5 (40 lbs. assistance)
Tricep Press- 3x8 (130 lbs.)
Leg Raises- 3x7
Pulldowns- 3x8 (90,90,80)
Chest Press- 3x8 (70 lbs.)
Front Shoulder Raises- 3x8 each arm (15,15,12.5)
Assisted Dips- 5x7 (40 lbs. assistance)
Assisted Pullups- 4x5 (40 lbs. assistance)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- 4x8 (50,50,40,40)
Rows- 4x8 (50,42.5,42.5,42.5)
Wide Grip Dips- 4x5 (40 lbs. assistance)
Tricep Press- 3x8 (130 lbs.)
Leg Raises- 3x7
Pulldowns- 3x8 (90,90,80)
Chest Press- 3x8 (70 lbs.)
Sunday, February 1, 2009
2/1/09
Quick 2 mile run today. The hills made this one really difficult, but it's getting a lot easier. I'll be upping my training to 5x a week now.
Thursday, January 29, 2009
1/28/09
Strength day. I'll be alternating the schedule next week.
Assisted Dips- 5x6 (40 lbs. assistance)
Row- 3x8 (50 lbs.)
Rope Pulldowns- 3x8 (42.5 lbs.)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- 3x8 (50 lbs.)
Chest Press- 2x8 (80 lbs.)
High Row- 3x8 (70,60,60)
Pulldowns- 3x8 (100,100,80)
Front Shoulder Raises- 3x8 each arm (10 lbs.)
1 mile run: 8:19 (personal record)
Assisted Dips- 5x6 (40 lbs. assistance)
Row- 3x8 (50 lbs.)
Rope Pulldowns- 3x8 (42.5 lbs.)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- 3x8 (50 lbs.)
Chest Press- 2x8 (80 lbs.)
High Row- 3x8 (70,60,60)
Pulldowns- 3x8 (100,100,80)
Front Shoulder Raises- 3x8 each arm (10 lbs.)
1 mile run: 8:19 (personal record)
Wednesday, January 28, 2009
1/28/09
Did sprinting intervals to start. Had to be done on the treadmill, so the times aren't as accurate as they could be.
4x400m Sprints:
*Sprint 1- 1:45
*Sprint 2- 1:25
*Sprint 3- 1:19
*Sprint 4- 1:28
Rowing Intervals:
*1000m
*4:15
*500m sprints:
*Sprint 1- 2:01
*Sprint 2- 2:10
*Sprint 3- 2:01
Leg Raises- 4x8
4x400m Sprints:
*Sprint 1- 1:45
*Sprint 2- 1:25
*Sprint 3- 1:19
*Sprint 4- 1:28
Rowing Intervals:
*1000m
*4:15
*500m sprints:
*Sprint 1- 2:01
*Sprint 2- 2:10
*Sprint 3- 2:01
Leg Raises- 4x8
Tuesday, January 27, 2009
11/27/09
Strength day.
Assisted Dips- 5x6 (40 lbs. assistance)
Rope Pulldowns- 3x8 (42.5 lbs)
Front Shoulder Raises- 2x8 each arm (15 lbs.)
Rows- 3x8 (50 lbs.)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- (40 lbs.)
Dumbbell Bench Press- 4x10 (25,30,30,30)
Dumbbell Pec Fly- 3x8 (25 lbs.)
Assisted Dips- 5x6 (40 lbs. assistance)
Rope Pulldowns- 3x8 (42.5 lbs)
Front Shoulder Raises- 2x8 each arm (15 lbs.)
Rows- 3x8 (50 lbs.)
Bicep Curls- 3x8 (65 lbs.)
Slow Bicep Curls- (40 lbs.)
Dumbbell Bench Press- 4x10 (25,30,30,30)
Dumbbell Pec Fly- 3x8 (25 lbs.)
Monday, January 26, 2009
11/26/09
Today was a cardio day. Tried a different style today to train myself for all aspects of the running potion of the triathlon.
Running work:
*3x6 minute intervals
*3.5 mph
*13% incline
*1 mile run
*9:03
-------
Biking:
*4 miles
*14:14
-------
The uphill walking was the most brutal part. I was really tired afterwords and the mile run was pretty difficult after this.
Running work:
*3x6 minute intervals
*3.5 mph
*13% incline
*1 mile run
*9:03
-------
Biking:
*4 miles
*14:14
-------
The uphill walking was the most brutal part. I was really tired afterwords and the mile run was pretty difficult after this.
Thursday, January 22, 2009
1/22/09
Starting up my exercise log on here.
Stats as of today:
*5'10
*170 lbs
*34 inch waistline
Goals:
*9-10% bodyfat
*Complete triathlon (1/2 mile swim, 12 mile bike ride, 4 mile run)
*Clean up diet
*4 miles running in 28 minutes
*12 miles biking in 36 minutes
*10 dips
To train for the triathlon, my workouts will go like this:
Monday: Cardio
Tuesday: Strength
Wednesday: Cardio
Thursday: Strength
Next week I will be starting on that workout schedule.
Yesterday's workout was a strength day.
Stats as of today:
*5'10
*170 lbs
*34 inch waistline
Goals:
*9-10% bodyfat
*Complete triathlon (1/2 mile swim, 12 mile bike ride, 4 mile run)
*Clean up diet
*4 miles running in 28 minutes
*12 miles biking in 36 minutes
*10 dips
To train for the triathlon, my workouts will go like this:
Monday: Cardio
Tuesday: Strength
Wednesday: Cardio
Thursday: Strength
Next week I will be starting on that workout schedule.
Yesterday's workout was a strength day.
Workout:
Rope Pulldowns:
*3x8 (42.5 lbs)
High Row:
*4x8 (70, 60, 50, 50)
Decline Press:
*3x8 (40, 30, 30)
Assisted Dips:
*4x6 (40 lbs. assistance)
Rows:
*3x8 (42.5 lbs each side)
Bicep Curls:
*3x8 (50, 65, 65)
Slow Bicep Curls:
*3x8 (40 lbs)
Tricep Press:
*3x8 (110 lbs)
Knee Raises:
*4x10
*1 mile run in 10:08
------------
Today's workout:
Today's workout was the best one since I started back up. Managed to run 2 miles without stopping. I was incredibly exhausted, but really satisfied at the same time.
2 mile run:
*19:03
6 mile bike:
*21:14
*3x8 (42.5 lbs)
High Row:
*4x8 (70, 60, 50, 50)
Decline Press:
*3x8 (40, 30, 30)
Assisted Dips:
*4x6 (40 lbs. assistance)
Rows:
*3x8 (42.5 lbs each side)
Bicep Curls:
*3x8 (50, 65, 65)
Slow Bicep Curls:
*3x8 (40 lbs)
Tricep Press:
*3x8 (110 lbs)
Knee Raises:
*4x10
*1 mile run in 10:08
------------
Today's workout:
Today's workout was the best one since I started back up. Managed to run 2 miles without stopping. I was incredibly exhausted, but really satisfied at the same time.
2 mile run:
*19:03
6 mile bike:
*21:14
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