Training Log Archive: 400man

Bike tail, about 2 inches of snow on most parts

Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10

continuing light weights for a while

Half squats 25,20,15, 20
Calf raises (body weight only) sets of 25,20,15 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 200
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 3 sets of 20 each leg
Pushups 15.15,15

Bike trail, Joyce Park

2 hrs of shoveling snow and pushing-pulling snow blower.

19 degrees, 10 mph wind, sunny. Hills of Southern Hills. Moslly in the street which was clwear after 6 in. snow

Light sleet 19 degrees. Hilly area of southern Hills. About an inch of fresh snow.

Incline bench 100,110 sets of 10
Flys 80, 90 sets of 10
Delts 90 ,100 sets of 10
Shoulder shrugs 100,110 sets of 10
Side raises 10 2 sets of 10
Rotator internal 20 2 sets of 10
Rotator external 10 2 sets of 10
Biceps reverse curls 20,25 sets of 10
Standard curls 25,30 sets of 10
Triceps pull-down 30,35 sets of 10
Lat pull-downs (wide grip) 80,90 sets of 10
Lat pull-downs (narrow grip) 80, 90 sets of 10

continuing light weights for a while

Half squats 25,20,25, 20
Calf raises (body weight only) sets of 25,20,25 10
Tuck-ups 25,20,15 10
Crunches on plyo ball 100 2 sets
Single leg stands 5 :00 each leg
Hip raises on plyo ball 100
Single leg lifts 4 sets of 20 each leg
Pushups 27