Training Log Archive: BridgeIn the 7 days ending Feb 11, 2017:
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Saturday Feb 11, 2017 #
cross training 1:30:00 [2]
SLEDDING and walking around a lot
Friday Feb 10, 2017 #
running (pool running ) 40:00 [3]
5 min w/u
7 x 2.5 min hands out/2.5 min hands in
7 x 2.5 min hands out/2.5 min hands in
running (Alter-G) 30:00 [2] 2.85 mi (10:32 / mi)
shoes: PureCadence 5
5 x 2 min run @ 7.5-9 mph/4 min walk @ 4 mph. 90% BW
Apparently I was supposed to increase time running while also increasing % BW. Whups.
Apparently I was supposed to increase time running while also increasing % BW. Whups.
cross training 15:00 [3]
Push-up study
1 x 2:00 test
1 x 2:00 test
Thursday Feb 9, 2017 #
cross training 1:00:00 [4]
5 min erg warmup
Push-up study routine (6 x 30 sec)
Shoulders!!! All with 60 sec rest
-DB Shoulder Press (4 x 4-6 @ 35 lbs)
-Pull-ups (4 x 7)
-DB Lat Raise (4 x 10 @10, 15 lbs)
-Arnold Press (4 x 10 @ 20 lbs)
-DB Shrugs (4 x 8 @ 45 lbs)
-Seated DB Rear Lat Raise (4 x 8 @ 30 lbs)
Ended with a bunch of pull-ups for fun.
Push-up study routine (6 x 30 sec)
Shoulders!!! All with 60 sec rest
-DB Shoulder Press (4 x 4-6 @ 35 lbs)
-Pull-ups (4 x 7)
-DB Lat Raise (4 x 10 @10, 15 lbs)
-Arnold Press (4 x 10 @ 20 lbs)
-DB Shrugs (4 x 8 @ 45 lbs)
-Seated DB Rear Lat Raise (4 x 8 @ 30 lbs)
Ended with a bunch of pull-ups for fun.
Wednesday Feb 8, 2017 #
running (Alter-G) 30:00 [1] 2.7 mi (11:07 / mi)
shoes: PureCadence 5
5 x 2 min run/4 min walk @ 85% BW, run @ 8 mph, walk @ 4 mph
cross training 1:00:00 [3]
10 min bike warmup
Biceps and Triceps:
-Standing DB Curl (w/u 1 x 15 @ 15 lbs, 3 x 10 @ 25 lbs)
-Incline DB Curl (3 x 12 @ 15 lbs b/c someone snagged the 20s)
-DB Concentration Curl (2 x 12 @ 20 lbs)
-Seated Plate Tricep Extension (w/u 1 x 15, 3 x 12 @ 35 lbs)
-Tricep Kickback (3 x 12 @ 20 lbs)
-Dips (2 x 12)
Abs (2 rounds, 20 reps each):
-Cable Crunch (65 lbs)
-Decline Sit-ups
-Hanging Leg Raises
Ended with some pull-ups on the rings
Biceps and Triceps:
-Standing DB Curl (w/u 1 x 15 @ 15 lbs, 3 x 10 @ 25 lbs)
-Incline DB Curl (3 x 12 @ 15 lbs b/c someone snagged the 20s)
-DB Concentration Curl (2 x 12 @ 20 lbs)
-Seated Plate Tricep Extension (w/u 1 x 15, 3 x 12 @ 35 lbs)
-Tricep Kickback (3 x 12 @ 20 lbs)
-Dips (2 x 12)
Abs (2 rounds, 20 reps each):
-Cable Crunch (65 lbs)
-Decline Sit-ups
-Hanging Leg Raises
Ended with some pull-ups on the rings
Tuesday Feb 7, 2017 #
cross training 25:00 [3]
Push-up study
2 x 60 sec
4 x 30 sec
2 x 60 sec
4 x 30 sec
cross training (Core) 5:00 [3]
cross training 1:00:00 [4]
Downloaded The Sufferfest on my iPad... did 9 Hammers. I truly did suffer.
Monday Feb 6, 2017 #
running (Alter-G) 30:00 [1] 2.7 mi (11:07 / mi)
shoes: PureCadence 5
5 x (2 min run @ 7.5 mph/4 min walk @ 4 mph), 80% BW
cross training 45:00 [3]
Shortened bc I thought we had company cleaning... I thought wrong. Could'a gotten some extra work in :(
5 min bike w/u
Back segment:
-50 push-ups
-SUPERSET: 3 x 10 low rows/lat pulldowns @ 85/100 lbs
-Hyperextensions w/ 25 lb plate to failure
Chest and abs segment:
Circuit 1 (3x):
-DB Chest Press (10 reps @ 35 lbs)
-Double Med Ball Push-up (15 reps)
-Med Ball Crunch-up (15 reps @ 20 lbs)
Circuit 2 (2x):
-Alternating Stability Ball DB Chest Press (10 reps @ 30 lbs)
-Diamond Push-ups (15 reps)
-Decline Twist Crunches (15 reps/side w/ 25 lb plate)
5 min bike w/u
Back segment:
-50 push-ups
-SUPERSET: 3 x 10 low rows/lat pulldowns @ 85/100 lbs
-Hyperextensions w/ 25 lb plate to failure
Chest and abs segment:
Circuit 1 (3x):
-DB Chest Press (10 reps @ 35 lbs)
-Double Med Ball Push-up (15 reps)
-Med Ball Crunch-up (15 reps @ 20 lbs)
Circuit 2 (2x):
-Alternating Stability Ball DB Chest Press (10 reps @ 30 lbs)
-Diamond Push-ups (15 reps)
-Decline Twist Crunches (15 reps/side w/ 25 lb plate)
Sunday Feb 5, 2017 #
Note
(rest day)
essay time...