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Training Log Archive: MrCoose

In the 7 days ending Sep 23, 2016:

activity # timemileskm+m
  Running5 1:29:46 8.2(10:57) 13.2(6:48)
  Lifting2 1:05:00
  Calisthenics1 55:00
  Total7 3:29:46 8.2 13.2

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Friday Sep 23, 2016 #

3 PM

Running 18:36 [3] 2.4 mi (7:45 / mi)

2 mi split 15:50
4 PM

Running 40:35 [1] 2.4 mi (16:55 / mi)

Walk/Jog back brea mall

Thursday Sep 22, 2016 #

2 PM

Lifting 30:00 [3]

100 Curlups
4 x(20,30,40,50) Scrunches 45 lb
3 x 12 Tricep Pushdown 60 lbs + 10 lbs e/s
3 x 12 Tricep Pushdown palm up 60 lbs + 10 lbs e/s
5 x (12(90 lbs), 8(180 lbs), 8(180 lbs), 20(90 lbs), 20(90 lbs)) Pulldown machine
3 x 12 (13 lbs, 17 lbs, 20 lbs) Cable fly
2 x( 4 (23 lbs), 8 (17 lbs)) Cable fly

Wednesday Sep 21, 2016 #

2 PM

Running 14:11 [3] 2.0 mi (7:05 / mi)

Mile split (6:23, 7:48)

Tuesday Sep 20, 2016 #

1 PM

Running 6:24 [3] 1.0 mi (6:24 / mi)

Monday Sep 19, 2016 #

3 PM

Running 10:00 [4] 0.4 mi (24:59 / mi)

2 sets of stadiums

Calisthenics 55:00 [3]

Between sets of stadiums
2 x
{ 1 min plank, 20 4-count flutter kicks, 30 raised leg crunches}

Sunday Sep 18, 2016 #

9 AM

Lifting 35:00 [3]

200 Curlups
100 Curlups hands on headrest
4 x 12 Weighted Ab Machine 80 lbs + 15 lbs e/s
3 x (12 Dips, 12 Hanging leg lifts, (8,6,6) pullups)
6 x ((12) 45 lbs, (10) 55 lbs, (8) 55 lbs, (6) 65 lbs, (4) 65 lbs, (6) 75 lbs) Seated Shoulder press
4 x 12 back hyperextension 10 lbs
1 x 12 Side bend on hyperextension 10 lbs
1 x 12 back hyperextension 10 lbs

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