Training Log Archive: TrailRunnerVTIn the 7 days ending Sep 21, 2019:
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Saturday Sep 21, 2019 #
Note
(rest day)
Friday Sep 20, 2019 #
Note
(rest day)
Thursday Sep 19, 2019 #
Note
(rest day)
Wednesday Sep 18, 2019 #
Note
weight:209.5lbs
7 AM
Cycling (Exercise Bike) 10:00 [3]
WARM-UP
Strength Training 45:00 [3]
SEATED LAT ROW
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]
NARROW PULLDOWN
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]
STANDING BICEPS CURL
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]
REVERSE GRIP BARBELL CURL
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.
[perfect weights]
LYING TRICEPS EXTENSION
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]
FRENCH PRESS
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]
NARROW PULLDOWN
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[too light, increase weights +10 lbs.]
STANDING BICEPS CURL
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]
REVERSE GRIP BARBELL CURL
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.
[perfect weights]
LYING TRICEPS EXTENSION
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]
FRENCH PRESS
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[perfect weights]
Cycling (Exercise Bike) 10:00 [3]
WARM-DOWN
Tuesday Sep 17, 2019 #
Note
weight:210.5lbs
Note
(rest day)
Monday Sep 16, 2019 #
Note
weight:212lbs
7 AM
Cycling (Exercise Bike) 10:00 [3]
WARM-UP
Strength Training 45:00 [3]
BENCH PRESS
12 reps @ 60 lbs.
10 reps @ 70 lbs.
8 reps @ 80 lbs.
6 reps @ 90 lbs.
12 reps @ 80 lbs.
[too light, increase weights +10 lbs.]
CHEST FLY
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]
SEATED SHOULDER PRESS
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[perfect weights, though experienced some pain in my left rotator cuff]
REAR DELTOID ROW
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[way too light, increase weights +20 lbs.]
STANDING LATERAL SHOULDER RAISE
12 reps @ 30 lbs.
10 reps @ 20 lbs.
8 reps @ 30 lbs.
6 reps @ 40 lbs.
12 reps @ 30 lbs.
[perfect weights minus initial 12 reps: reduce to 10 lbs.; pain in left rotator cuff]
SHOULDER SHRUG
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[way too easy, increase weights +20 lbs.]
12 reps @ 60 lbs.
10 reps @ 70 lbs.
8 reps @ 80 lbs.
6 reps @ 90 lbs.
12 reps @ 80 lbs.
[too light, increase weights +10 lbs.]
CHEST FLY
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[too light, increase weights +10 lbs.]
SEATED SHOULDER PRESS
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[perfect weights, though experienced some pain in my left rotator cuff]
REAR DELTOID ROW
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs.
6 reps @ 60 lbs.
12 reps @ 50 lbs.
[way too light, increase weights +20 lbs.]
STANDING LATERAL SHOULDER RAISE
12 reps @ 30 lbs.
10 reps @ 20 lbs.
8 reps @ 30 lbs.
6 reps @ 40 lbs.
12 reps @ 30 lbs.
[perfect weights minus initial 12 reps: reduce to 10 lbs.; pain in left rotator cuff]
SHOULDER SHRUG
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.
[way too easy, increase weights +20 lbs.]
Cycling (Exercise Bike) 10:00 [3]
WARM-DOWN
Sunday Sep 15, 2019 #
Note
weight:211lbs
11 AM
Running (Road) 30:28 3.01 mi (10:07 / mi) +303ft 9:14 / mi
ahr:135 max:149 shoes: Hoka One One Bondi 6
Calais, VT; First run...or exercise...since severely spraining my left ankle the weekend before putting Charlie down, in case it's not obvious: have gotten fat and severely out of shape, so...time to pull my head out of my ass and get after it, beautiful sunny late summer morning; heart rate monitor not working this morning fyi
Splits: 11:10, 10:41, 8:33
VDOT: 29.1 (Level 1)
Splits: 11:10, 10:41, 8:33
VDOT: 29.1 (Level 1)