Training Log Archive: 400manIn the 7 days ending Jan 23, 2021:
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Saturday Jan 23, 2021 #
9 AM
Stretching and core exercises 40:00 [3]
Half squats 4 sets of 15
Calf raises (body weight only) 5 sets of 15
Tuck-ups 4 sets 15
Crunches on plyo ball 2 sets of 100
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 4 sets of 15 each leg
Pushups 25
Calf raises (body weight only) 5 sets of 15
Tuck-ups 4 sets 15
Crunches on plyo ball 2 sets of 100
Single leg stands 5 :00 each leg
Hip raises on plyo ball 1 set of 75
Single leg lifts 4 sets of 15 each leg
Pushups 25
1 PM
walking 57:47 [3] 3.2 mi (18:03 / mi)
shoes: Hi-Tec Gold
Bike trail and nature trail, mostly in the grass.
Friday Jan 22, 2021 #
10 AM
weight training (Bowflex ) 40:00 [3]
weight training (Bowflex ) 40:00 [3]
Incline bench 100 2 sets 15
Flys 80 2 sets 15
Delts 100, 2 sets 15
Shoulder shrugs 120, 1 2 sets 15
Side raises 10 2 sets 15
Rotator internal 20 2 sets 15
Rotator external 10 2 sets 15
Biceps reverse curls 20 2 sets of 15
Standard curls 25 2 sets of 15
Triceps pull-down 25 2 sets of 15
Lat pull-downs (wide grip) 70 2 sets of 25
Lat pull-downs (narrow grip) 70 2 sets of 25
1 PM
walking 34:31 [3] 2.0 mi (17:15 / mi)
shoes: Columbia Grove Heights
Thursday Jan 21, 2021 #
6 AM
walking 1:08:00 [3] 3.7 mi (18:23 / mi)
shoes: Columbia Grove Heights
Wednesday Jan 20, 2021 #
11 AM
walking 1:22:04 [3] 5.0 mi (16:25 / mi)
shoes: Columbia Grove Heights
2 PM
Stretching and core exercises ( core work) 45:00 [3]
Half squats 4 sets of 15
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets 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 15 each leg
Pushups 20
Calf raises (body weight only) 4 sets of 15
Tuck-ups 4 sets 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 15 each leg
Pushups 20
Tuesday Jan 19, 2021 #
6 AM
walking 57:00 [3] 3.3 mi (17:16 / mi)
shoes: Columbia Grove Heights
Monday Jan 18, 2021 #
10 AM
walking 1:08:35 [3] 4.0 mi (17:09 / mi)
shoes: Columbia Access Point
4 PM
weight training (Bowflex ) 50:00 [3]
Incline bench 100,110,120 sets of 10
Flys 90,100,110 sets of 10
Delts 100,110,120 sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 3 sets of 10
Rotator internal 10,15,20 sets of 10
Rotator external 5,10,15 sets of 10
Biceps reverse curls 25,30 sets of 10 15 1 set of 25
Standard curls 30,35 sets of 10 20 1 set of 25
Triceps pull-down 30,35,40 sets of 10
Lat pull-downs (wide grip) 80,90,100 sets of 10
Lat pull-downs (narrow grip) 80,90,100 sets of 10
Flys 90,100,110 sets of 10
Delts 100,110,120 sets of 10
Shoulder shrugs 120,130,140 sets of 10
Side raises 10 3 sets of 10
Rotator internal 10,15,20 sets of 10
Rotator external 5,10,15 sets of 10
Biceps reverse curls 25,30 sets of 10 15 1 set of 25
Standard curls 30,35 sets of 10 20 1 set of 25
Triceps pull-down 30,35,40 sets of 10
Lat pull-downs (wide grip) 80,90,100 sets of 10
Lat pull-downs (narrow grip) 80,90,100 sets of 10
Sunday Jan 17, 2021 #
12 PM
walking 45:00 [3] 2.3 mi (19:34 / mi)
shoes: Columbia Grove Heights
Through Spooky Nook and German Village with Stephanie