Training Log Archive: LiveWideLoveDeepIn the 7 days ending Dec 31, 2015:
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Thursday Dec 31, 2015 #
6 AM
Strength 1:00:00 [3]
Early morning session with Keevin again. Thought about 3 full rounds but tired by the end of two. Sinus jam and coughing is out of control.
warm up - 20min run then one round w/ just a handful of reps
then two full rounds of
15 Reverse hyper
15 GHD crunches
3x monster walks
15 KB swings (yellow)
10 Squats 105
10 push-ups
15 TRX crunches
10 wall balls
10 back lunges w/ 25 plate
started w/ 1500meter row
1 mile run after 1st round
1500 meter row after 2nd round
warm up - 20min run then one round w/ just a handful of reps
then two full rounds of
15 Reverse hyper
15 GHD crunches
3x monster walks
15 KB swings (yellow)
10 Squats 105
10 push-ups
15 TRX crunches
10 wall balls
10 back lunges w/ 25 plate
started w/ 1500meter row
1 mile run after 1st round
1500 meter row after 2nd round
Running (treadmill ) 28:00 [3] 3.5 mi (8:00 / mi)
shoes: Asics-33-FA
Row 13:00 [3] 3.0 km (4:20 / km)
5 PM
Strength 1:25:00 [3]
Evening session -
Flat bench as
75x15, 95x10, 115x10
125x8, 135x8, 125x6, 115x8
between bench sets
5x15 Cable fly 26# KB's
Incline bench -3 sets of 95x6 (not close to failure)
High pulls w/ curl bar 45x15, 55x15
3x12 Side Bends 35# KB
Bent over rows 55x15, 65x15, 75x15, 95x15, 95x15
alt between rows -
3x15 cable tri ext 35# KB
3x15 preacher DB curls 15#
crazy I could only bench 4 reps w/ 115 at AXIS a few weeks ago but I was more fatigued I guess. Feeling solid now and not totally pushing it but feeling smoother and just enjoying it.
Flat bench as
75x15, 95x10, 115x10
125x8, 135x8, 125x6, 115x8
between bench sets
5x15 Cable fly 26# KB's
Incline bench -3 sets of 95x6 (not close to failure)
High pulls w/ curl bar 45x15, 55x15
3x12 Side Bends 35# KB
Bent over rows 55x15, 65x15, 75x15, 95x15, 95x15
alt between rows -
3x15 cable tri ext 35# KB
3x15 preacher DB curls 15#
crazy I could only bench 4 reps w/ 115 at AXIS a few weeks ago but I was more fatigued I guess. Feeling solid now and not totally pushing it but feeling smoother and just enjoying it.
Wednesday Dec 30, 2015 #
Swim (Nova) 40:00 [3] 1.33 mi (30:05 / mi)
So cold out with frost on the ground but the water was warm. Long WU but shoulders and pulling muscles fried. Paddles only complicated it. All good. Solid first swim back.
600
2 rounds of 4x100, 300 pulling
4x50, 150
------
2,350yds
600
2 rounds of 4x100, 300 pulling
4x50, 150
------
2,350yds
Tuesday Dec 29, 2015 #
Running 38:00 [3] 5.0 mi (7:36 / mi) +269ft 7:14 / mi
shoes: Montrail_reds
Better sleep but still way behind and still sick. Felt the "load" from DL when I woke up this morning. Just standing in the kitchen and the weight on my feel/hips/torso like I ran 50 miles. Solid. Surprised I'm not that sore from the pull-ups - that was about 3x the amount I have ever done in a day before.
Run later in the day after it warmed up but still cold running. Coughing up a lung and snot rockets the entire time. Legs really heavy and loaded this time and an effort just to get 5mi.
Run later in the day after it warmed up but still cold running. Coughing up a lung and snot rockets the entire time. Legs really heavy and loaded this time and an effort just to get 5mi.
MTN Bike 1:14:00 [3] 14.0 mi (11.4 mph) +736ft
shoes: ___EpicWC
Loop around Peters from Hicks path after run. Legs appropriately dead but it was nice to get out in the dirt and felt better afterwards.
Monday Dec 28, 2015 #
Road Bike 30:00 [3] 8.0 mi (16.0 mph)
shoes: ___GIANT
First ride on the new GIANT. The bike is fast and has great snap. Ride to HD for a drill but and started ride but was too cold and tired so flipped it to drill the rack to the ground and be home.
Strength 40:00 [3]
quick set after finishing bolting down.
Dead Lifts
105x15
145x8
155x8
175x6
190x10
First time in my life lifting over 185 and felt pretty solid so just kept going until 10 but felt like I could do quite a few more. Barefoot
Pull-ups between DL
10 green band then 5x5
3x10 Thrusters 75, 80, 85
Dead Lifts
105x15
145x8
155x8
175x6
190x10
First time in my life lifting over 185 and felt pretty solid so just kept going until 10 but felt like I could do quite a few more. Barefoot
Pull-ups between DL
10 green band then 5x5
3x10 Thrusters 75, 80, 85
Saturday Dec 26, 2015 #
Road Bike 1:50:00 [3] 31.2 mi (17.0 mph) +1821ft
shoes: ___DA_Di2
PCH ride with Kylie, Max, Jerry, Derek and Keevin. Strong south wind and cold out. Keevin and I flipped it after coffee in DP. Legs like junk on the climbs.
Running 30:00 [3] 4.11 mi (7:18 / mi) +211ft 6:58 / mi
shoes: NB-1400-REO-5
T-Run with Keevin over BB bridge and then 4 repeats up the Dover hill before heading back. Felt better running but Keevin was running too fast for me!
Friday Dec 25, 2015 #
Strength 1:05:00 [3]
weight:159lbs
Bench - 95x10, 115x8, 125x6, 135x4, 135x4
Incline Bench - 95x10, 105x8, 115x8
7x20 green/black swim bands after each set
Incline DB press - 20x20, 30x15, 30x15
Horizontal woodchop - 20sec hold black band / 15 red band after each
Seated DB press - 20x15, 30x12, 20x15
Rotator cuff band after each
Bar curls - 3 sets 65x10
Bent over rear DB fly's - 3 sets 8x15
Incline Bench - 95x10, 105x8, 115x8
7x20 green/black swim bands after each set
Incline DB press - 20x20, 30x15, 30x15
Horizontal woodchop - 20sec hold black band / 15 red band after each
Seated DB press - 20x15, 30x12, 20x15
Rotator cuff band after each
Bar curls - 3 sets 65x10
Bent over rear DB fly's - 3 sets 8x15