Training Log Archive: 400manIn the 7 days ending Sep 26, 2020:
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Thursday Sep 24, 2020 #
6 AM
walking 1:13:00 [3] 4.0 mi (18:15 / mi)
shoes: ColumbiaBlue Suede
Wednesday Sep 23, 2020 #
3 PM
weight training (Bowflex and core work) 1:25:00 [3]
Incline bench 110,140,170,200 sets of 6
Flys 110,130,150,170 sets of 6
Delts 110, 120 130, 140 sets of 6
Shoulder shrugs 100 120,140, 160 sets of 6
Side raises 10 3 sets of 10
Rotator internal 15 4 sets of 6
Rotator external 10 4 sets of 6
Biceps reverse curls 25,30,35, 40 sets of 6
Standard curls 25, 30,35,40 sets of 6
Triceps pull-down 30,35,40,45, sets of 6
Lat pull-downs (wide grip) 90,100,110,120 sets of 6
Lat pull-downs (narrow grip) 90,100,110,120 sets of 6
Above is done on Bowflex.
Half squats 3 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 6 sets of 10
Crunches on plyo ball 100
Single leg stands 5:00 each leg
Hip raises on plyo ball 1 set of 50
Single leg raises on plyo ball 4 sets of 10
Pushups 25
Flys 110,130,150,170 sets of 6
Delts 110, 120 130, 140 sets of 6
Shoulder shrugs 100 120,140, 160 sets of 6
Side raises 10 3 sets of 10
Rotator internal 15 4 sets of 6
Rotator external 10 4 sets of 6
Biceps reverse curls 25,30,35, 40 sets of 6
Standard curls 25, 30,35,40 sets of 6
Triceps pull-down 30,35,40,45, sets of 6
Lat pull-downs (wide grip) 90,100,110,120 sets of 6
Lat pull-downs (narrow grip) 90,100,110,120 sets of 6
Above is done on Bowflex.
Half squats 3 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 6 sets of 10
Crunches on plyo ball 100
Single leg stands 5:00 each leg
Hip raises on plyo ball 1 set of 50
Single leg raises on plyo ball 4 sets of 10
Pushups 25
Tuesday Sep 22, 2020 #
6 AM
walking 1:02:00 [3] 3.3 mi (18:47 / mi)
shoes: Columbia Cascade
Monday Sep 21, 2020 #
9 AM
walking 17:20 [3] 1.0 mi (17:20 / mi)
shoes: Saucony Ride 6 neon yellow
stretching 10:00 [3]
running 30:20 [3] 3.0 mi (10:07 / mi)
shoes: Saucony Ride 6 neon yellow
10:12,10:04, 10:04
A little soreness iin the left ankle and plantar fascitis.i
A little soreness iin the left ankle and plantar fascitis.i
5 PM
weight training ( core work) 38:00 [3]
Half squats 3 sets of 10
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 4 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 4 sets of 10 each leg
Pushups 30
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 4 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 4 sets of 10 each leg
Pushups 30
Sunday Sep 20, 2020 #
11 AM
walking 1:05:00 [3] 3.0 mi (21:40 / mi)
shoes: Columbia Cascade
Rentschler Forest with K. Mostly on the trails.
5 PM
weight training (Bowflex ) 40:00 [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 80,90,100
Side raises 10, 3 sets of 10
Rotator internal 10, 3 sets of 10
Rotator external 5, 3 sets of 10
Biceps reverse curls 25, 30,35 sets of 10
Standard curls 25 30, 35, sets of 10
Triceps pull-down 30,35,40 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
Lower back ext 40 2 sets of 10
Above is done on Bowflex.
Flys 80,90,100 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 80,90,100
Side raises 10, 3 sets of 10
Rotator internal 10, 3 sets of 10
Rotator external 5, 3 sets of 10
Biceps reverse curls 25, 30,35 sets of 10
Standard curls 25 30, 35, sets of 10
Triceps pull-down 30,35,40 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
Lower back ext 40 2 sets of 10
Above is done on Bowflex.