Training Log Archive: 400manIn the 7 days ending Nov 14, 2020:
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Saturday Nov 14, 2020 #
9 AM
walking 50:30 [3] 3.0 mi (16:50 / mi)
shoes: Columbia Cascade
Friday Nov 13, 2020 #
12 PM
walking 59:40 [3] 3.7 mi (16:07 / mi)
shoes: Hi-Tec Gold
Oxford trail. parked in lot on Rte. 73 and walked to covered bridge and back.
Thursday Nov 12, 2020 #
6 AM
walking 1:13:00 [3] 3.79 mi (19:16 / mi)
shoes: ColumbiaBlue Suede
12 PM
weight training (warmup and cooldown) 1:30:00 [3] 3.79 mi (23:45 / mi)
Incline bench 100,110,120 sets of 10
Flys 90,100,110 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 100,110,120 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 sets of 10
Standard curls 25 30, 35, 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 3 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-up 5 sets of 10
Crunches on plyo ball 100
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 50
Single leg lifts 5 sets of 10 each leg
Pushups 21
Flys 90,100,110 sets of 10
Delts 100,110,120, sets of 10
Shoulder shrugs 100,110,120 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 sets of 10
Standard curls 25 30, 35, 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 3 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-up 5 sets of 10
Crunches on plyo ball 100
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 50
Single leg lifts 5 sets of 10 each leg
Pushups 21
Wednesday Nov 11, 2020 #
12 PM
walking 35:00 [3] 2.0 mi (17:30 / mi)
shoes: Hi-Tec Gold
Brookville Town Park
Tuesday Nov 10, 2020 #
6 AM
walking 1:40:00 [3] 5.71 mi (17:31 / mi)
Monday Nov 9, 2020 #
8 AM
walking 48:36 [3] 3.0 mi (16:12 / mi)
shoes: Columbia Access Point
Sunday Nov 8, 2020 #
7 AM
walking 1:15:00 [3] 4.18 mi (17:57 / mi)
shoes: Columbia Access Point
10 AM
weight training (warmup and cooldown) 1:35:00 [3]
Incline bench 100,110 sets of 15
Flys 90,100 sets of 15
Delts 100,110 sets of 15
Shoulder shrugs 110,120 sets of 15
Side raises 10 2 sets of 15
Rotator internal 10, sets of 25 and 15
Rotator external 5, sets of 25 and 15
Biceps reverse curls 15, 20, sets of 25
Standard curls 15, 20 sets of 25
Triceps pull-down 25,30 sets of 25
Lat pull-downs (wide grip) 70,80 sets of 25
Lat pull-downs (narrow grip) 70,80 sets of 25
Above is done on Bowflex.
Half squats 3 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 3 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 75
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 20
Flys 90,100 sets of 15
Delts 100,110 sets of 15
Shoulder shrugs 110,120 sets of 15
Side raises 10 2 sets of 15
Rotator internal 10, sets of 25 and 15
Rotator external 5, sets of 25 and 15
Biceps reverse curls 15, 20, sets of 25
Standard curls 15, 20 sets of 25
Triceps pull-down 25,30 sets of 25
Lat pull-downs (wide grip) 70,80 sets of 25
Lat pull-downs (narrow grip) 70,80 sets of 25
Above is done on Bowflex.
Half squats 3 sets of 12
Calf raises (body weight only) 5 sets of 10
Tuck-ups sets of 3 sets of 15
Crunches on plyo ball 150
Single leg stands 5 :00 each leg
EZ Hip raises on plyo ball 1 set of 75
Single leg lifts on plyo ball 4 sets of 10 each leg
Pushups 20