Training Log Archive: veenstarIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Spinning intervals (@Works) 40:00 [4]
ahr:142 max:169
2 min hard/ 1 min off X10
5 min cool down
Monday Dec 30, 2013 #
Swimming (@Works) 45:00 [3] 2.3 km (19:34 / km)
400m drill
100 pull/ kick/ free/ BS X4
100 cool down
Gym (@Works) 50:00 [3]
Biceps- barbell curls- 20-15-12-10 (80/70lbs) / free curls- 15-12-10 (35lbs each)/ concentration curls- 15-12-10 (35lbs each)
- reclined sit ups, squats, side ext between
Triceps- barbell ext- 20-15-12-10 (70lbs)/ cable pull down 20-15-12 (110lbs)/ dumbell ext 15-12-10 (70lbs)
- reclined sit ups, squats, side ext between
Friday Dec 20, 2013 #
Spinning 1:00:00 [4]
ahr:140 max:164
Thursday Dec 19, 2013 #
Gym (@home) 44:00 [2]
twists
push ups
lunges
5 min plank set
curls
squat/ press
off
X4
Tuesday Dec 17, 2013 #
Swimming 1:00:00 [3] 2.7 km (22:13 / km)
400 kick/ pull 100's x2
400 drill each x100
400 free x2
200 free x2
100 kick
100 pull
100 cool down
Monday Dec 16, 2013 #
Gym 1:00:00 [3]
bar curls 70lbs 20/15/12/10 reclined situps x 40 between
dumbell curls 35lbs 15/12/10 squats w/ 70lbs 15/12/10
tricep cables 120lbs 20/15/12 straight leg deadlifts w/ 60lbs x20/15/12
concentration curls 35lbs 20/15/12 seated accordion x40
supine tricep ext 70lbs x20/15/12 KB squat/ thrust x10 each
dumbell tricept ext 70lbs x15/12/10 seated twists w/ 10lbs x40 between
Saturday Dec 14, 2013 #
Running 41:00 [4] 9.5 km (4:19 / km)
ahr:144 max:172
Friday Dec 13, 2013 #
Gym (@Works) 1:00:00 [3]
front plank x2 min
wall sit delt ext w/ 18lb rod
1 leg squats w/ 20lb MB
side plank 1 min each
dips on benches
squat/ press with 20lb MB
BBall roll out
MB throw down
glut plank
accordion
push ups/ spiderman PU
box jump
250m run x circuit repeat
X4
Thursday Dec 12, 2013 #
Gym (@Works) 55:00 [2]
chin ups x15/ ball to feet x40 X5
leg abductor 150lbs/ penguins x40/ side ext 45lbs x15 each X4
close grip pull down 135lbs/ quad cable ext 180lbs x20 X5
Squash (@Works) 30:00 [3]
Wednesday Dec 11, 2013 #
Running tempo (fucking cold!) 56:00 [4] 12.0 km (4:40 / km)
ahr:139 max:163 shoes: NB MT1010 V1
Tuesday Dec 10, 2013 #
Spinning intervals (@Works) 1:00:00 [3]
ahr:133 max:164
- mostly short intervals
Gym (@Works) 55:00 [4]
Circuit- 7 1 min stations, 5 burpees between each, 1 track lap/ round
twists, squat/ thrust, dips, scissor, lunges, delts, bicycle
X4
Sunday Dec 8, 2013 #
Squash (@TheAthleticClub) 45:00 [3]
Friday Dec 6, 2013 #
Running 35:00 [3] 7.5 km (4:40 / km)
shoes: NB Minimus 2
Wednesday Dec 4, 2013 #
Gym (@Works) 10:00 [3]
Gym (@Works) 45:00 [3]
Exercise Sets Reps
Incline Dumbbell Press 4 15, 12, 12, 10
Flat Dumbbell Press 3 15, 12, 10
Decline Dumbbell Press 3 15, 12, 10
Cable Crossovers 2 12
Incline Flys 2 12
Tuesday Dec 3, 2013 #
Gym (@Works) 10:00 [3]
Gym (@Works) 45:00 [3]
Exercise Sets Reps
Squats 4 20, 15, 12, 10
Leg Press 3 15, 12, 10
Leg Extension 3 20, 15, 12
Leg Curl 4 20, 15, 12, 10
Straight Leg Deadlifts 3 15, 12, 10
Calves
Exercise Sets Reps
Seated Calf Raise 3 15, 12, 10
Standing Calf Raise 3 20, 15, 12
Squash (@Works) 30:00 [3]
Monday Dec 2, 2013 #
Spinning (@Works) 45:00 [3]
ahr:134 max:158
3x 10 min on, 3 min off
3 min cool down
Gym (@Works) 1:00:00 [3]
10 min core: [plank x2, side each, gluts] x2
Biceps
- barbell curl 70lbs x20, 15, 12, 10
- dumbell curl 30lbs x15, 12, 10
- concentrated curl 30lbs x15, 12, 10
Triceps
- supine ext 60lbs x15, 12, 12, 10
- rope pull down 90-110lbs x20, 15, 12
- dumbell ext 30lbs x15, 12, 10
Core
- decline crunch x25
- twists x30
- hanging leg raise x15
Xx4
Sunday Dec 1, 2013 #
Running 1:02:00 [3] 13.7 km (4:32 / km)
ahr:133 max:165 shoes: NB Minimus 2
31:30 out, 30:30 back