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Training Log Archive: MrCoose

In the 7 days ending Oct 21, 2016:

activity # timemileskm+m
  Running5 3:05:32 6.0 9.66
  Lifting4 2:20:00
  Total9 5:25:32 6.0 9.66

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Friday Oct 21, 2016 #

2 PM

Running 7:00 [3] 1.0 mi (7:00 / mi)

Thursday Oct 20, 2016 #

2 PM

Lifting 30:00 [3]

3 x 20 Incline leg lift with hip thrust
4 x 12 straight arm pulldown 60 lbs + 10 lbs e/s
4 x 12 Overhead tricep cable press 50 lbs + 10 lbs e/s
2 x 12 Bicep dumbell hammer curl 20 lbs, 22.5 lbs
1 x 10 Bicep dumbell hammer curl 25 lbs
1 x 15 Bicep dumbell hammer curl 20 lbs

Wednesday Oct 19, 2016 #

2 PM

Running 15:13 [3] 2.0 mi (7:36 / mi)

mile splits (7:11, 8:02)

Tuesday Oct 18, 2016 #

2 PM

Running 45:00 [3] 1.0 mi (45:01 / mi)

2 laps platoon, 2 laps individual, daily 7, fish out of water, 25 pushups/25 crunches
3 PM

Lifting 30:00 [3]

3 x (12 Dips, 20 Hanging leg lifts, 5 Pullups)
4 x (12, 14, 16, 12) Seated Rows straight bar 85 lbs
2 x 12 Cable fly parallel 13 lbs
2 x 12 Cable fly parallel 17 lbs

Monday Oct 17, 2016 #

2 PM

Running 13:19 [3] 2.0 mi (6:39 / mi)

Mi splits (5:56, 7:23)
3 PM

Running 1:45:00 [4]

2 Stadiums
1 Stadium w/ 10 jumping jacks at bottom and 10 squat jumps at top, weave back after
Total=4 stadium

Sunday Oct 16, 2016 #

3 PM

Lifting 45:00 [3]

100 Crunches 10 lb weight
4 x 12 Tricep pushdown 60 lbs +10 lbs e/s superset
4 x 12 Tricep pushdown palm up 60 lbs + 10 lbs e/s
4 x 12 Weighted dip 195 lbs
1 x 12 Squats 45 lbs
1 x 12 Squats 95 lbs
2 x 5 Squats 135 lbs
2 x 1 Squats 185 lbs
7 min bike ride

Saturday Oct 15, 2016 #

4 PM

Lifting 35:00 [3]

4 x 12 Incline Leg lift with hipthrust
2 x 12 Back hyperextension 35 lbs superset
2 x 12 Side crunch on hyperextension 35 lbs
2 x 12 pulldown machine 90 lbs
2 x 12 pulldown machine 160 lbs
1 x 15 pulldown machine 90 lbs
4 x 12 Seated Row 85 lbs + 15 lbs e/s
3 min bike

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