Training Log Archive: Bridge

1 x 800
2 x 400
200 c/d
Felt rusty after not having swum for three weeks

C • Have you tried water running? 2

Shoulders day
-Seated BBell Military Press (4 x 6, 8, 10, 12 @60, 60, 50, 40 lbs)
-Side Lateral Raise (3 x 12 @10 lbs)
-SUPERSET: Reverse Flyes & Side Lat Raise (2 sets of 10 @25/10 lbs)
-Upright BBell Row (1 strip set @70, 60, 50, 40 lbs)
-Cable Crunch (3 x 20 @57.5 lbs)
-Crunches (3 x 20)
-Flat Bench Leg Raise (3 x 20)

Ended with 30 mins bike intervals

Lats/Midback day
-wide-grip lat pulldown (4 sets of 6, 8, 10, 12 @100, 95, 85, 80 lbs)
-Triceps Pulldown (3 x 12 @30 lbs)
-SUPERSET: Bent-arm BBell Pullover & Straight-arm pulldown (2 sets @40/42.5 lbs)
-1 arm DB Row (1 strip set @ 45, 40, 35, 30 lbs)
-Bent BBell Row (4 sets of 6, 8, 10, 12 @ 85, 85, 80, 80 lbs)
-Seated Cable Row (3 x 12 @ 70 lbs)
-SUPERSET: T-Bar Row & Seated Cable Row (2 sets @45/80 lbs)
-Bent BBell Row (1 strip set @90, 80, 70, 60 lbs)

32 minutes bike, 5 minutes core

Traveling

More mixing it up!

Cardio
-5 min w/u on bike
-12 x 1 min sprint/1 min recover
-1 min c/d
Back
-50 push-ups
-Suprset 3x: seated cable row & close-grip front lat pull down (10 reps)
-hyperextensions (1 set to failure w/ 25 lb plate)
Core: circuit 3x, 15 reps each
-stability ball jackknife
-hanging knee raise
-decilne crunch w/ twist
-pallof press

Got bored with the usual routine so I decided to do something different.

Chest and abs focus
Circuit 2x
-walk-out push up to T-bar position (10 reps)
-sumo squat reverse flye (15 reps)
-cross under knee tucks (15 each side)
Circuit 3x
-DB chest press (10 reps @ 40 lbs)
-double med ball push ups (15 reps)
-med ball crunch up (15 reps)
Circuit 2x
-alternating stability ball chest press (10 each side @35 lbs)
-diamond push-ups (15 reps)
-bench trunk twist with press(15 reps w/ 25 lb plate)
Circuit 2x
-explosive Bosu plank to push-up (15 reps)
-seated bicep curl (10 reps @20 lbs)
-Bosu mtn climbers (30 reps each side)
Superset 2x
-cable crossovers (10 reps @25 lbs)
-pull-ups (10 reps)
Superset 2x
-hanging leg raise (15 reps)
-cable trunk twist (15 reps)
End with 5 min plank

Alamo Heights and Olmos Park. Really crazy thing happened--ran into Clay, one of the mentors at TJOC, who happened to be field checking a map of Olmos Basin Park! Had a good chat about West Point, orienteering, and other related subjects. I just can't get over how coincidental it was, because if I had gone on my ride a bit earlier, or had taken the turn I meant to take a bit earlier, I wouldn't have seen him!