Training Log Archive: 400manIn the 1 days ending Nov 21, 2020:
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| Sa |
Saturday Nov 21, 2020 #
9 AM
walking 1:05:48 [3] 4.0 mi (16:27 / mi)
shoes: Columbia Grove Heights
1 PM
weight training (Bowflex and core work) 1:30:00 [3]
Incline bench 100,110,120 sets of 10
Flys 80,90,100 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20, 3 sets of 10
Rotator external 10, 3 sets of 10
Biceps reverse curls 25, 30,35,40 sets of 10
Standard curls 25,30,35,40 sets of 10
Triceps pull-down 30,40,50 sets of 10
Lat pull-downs (wide grip) 90,100,110 sets of 10
Lat pull-downs (narrow grip) 90,100,110 sets of 10
Half squats 4 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups 4 sets of 15
Crunches on plyo ball 100
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 100
Single leg lifts 5 sets of 10 each leg
Pushups 26
Flys 80,90,100 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20, 3 sets of 10
Rotator external 10, 3 sets of 10
Biceps reverse curls 25, 30,35,40 sets of 10
Standard curls 25,30,35,40 sets of 10
Triceps pull-down 30,40,50 sets of 10
Lat pull-downs (wide grip) 90,100,110 sets of 10
Lat pull-downs (narrow grip) 90,100,110 sets of 10
Half squats 4 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups 4 sets of 15
Crunches on plyo ball 100
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 100
Single leg lifts 5 sets of 10 each leg
Pushups 26