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)

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

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.)

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

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Biking:
*4 miles
*14:14

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The uphill walking was the most brutal part. I was really tired afterwords and the mile run was pretty difficult after this.

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.

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


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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