Training Log Archive: Will.TuckerIn the 7 days ending Dec 2, 2012:
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Saturday Dec 1, 2012 #
10 AM
Running 15:00 [1] 1.76 mi (8:31 / mi)
shoes: Brooks Trance 10 II
Easy warm-up
Strength Training 45:00 [4]
Squats
5x135
5x205
4x215
3x225
Iso-Leg Press
3x10x135e
Leg Extension
3x10x150
Seated Leg Curls
3x10x150
Calf Extension
3x10x150
Hip ADduction
3x10x130
Hip ABduction
3x10x135
5x135
5x205
4x215
3x225
Iso-Leg Press
3x10x135e
Leg Extension
3x10x150
Seated Leg Curls
3x10x150
Calf Extension
3x10x150
Hip ADduction
3x10x130
Hip ABduction
3x10x135
Friday Nov 30, 2012 #
4 PM
Running 45:32 [2] 5.31 mi (8:34 / mi)
shoes: Brooks Trance 10 II
Detox run
Thursday Nov 29, 2012 #
10 AM
Strength Training 40:00 [5]
Deadlift
5x135
5x185
4x225
2x245
1x260
1x265
V-Grip Lat. Pulldowns
7x160+
6x180
3x5x180
Rows
4x5x160++
4x160++
EZ-Bar Preacher Curls
5x80
4x7x70
Incline Alternating Hammer Curls SS Wide-grip Bar Curls
3x5x30e/5x50, 2x4x50
5x135
5x185
4x225
2x245
1x260
1x265
V-Grip Lat. Pulldowns
7x160+
6x180
3x5x180
Rows
4x5x160++
4x160++
EZ-Bar Preacher Curls
5x80
4x7x70
Incline Alternating Hammer Curls SS Wide-grip Bar Curls
3x5x30e/5x50, 2x4x50
3 PM
Swimming 30:00 [3]
Various things, did a five minute timed swim, a few random distances of free style and then 200 meters of under/overs, holding my breath as long as possible for 25 meters and then breaststroke back.
4 PM
Running 32:06 [3] 4.2 mi (7:39 / mi)
shoes: Brooks Trance 10 II
Lusk Intervals,
3 off, 3 on.
3 off, 3 on.
Wednesday Nov 28, 2012 #
4 PM
Running 5:33 [1] 0.73 mi (7:36 / mi)
shoes: Brooks Trance 10 II
Warm-up to Delafield Water Tower
Running 9:48 [5]
shoes: Brooks Trance 10 II
No idea about distance but two runs up to Fort Putnam Water Tower, didn't stop timer during the first jog back down or when I used the bathroom. Stopped after completion of second one.
Running 26:20 [1] 2.86 mi (9:12 / mi)
shoes: Brooks Trance 10 II
Cooldown to Lee Gate and in.
Tuesday Nov 27, 2012 #
4 PM
Cross Training 40:00 [3]
shoes: Brooks Trance 10 II
2 sets of:
IOCT
10 pull-ups
30 push-ups
30 jake's abs
Stairway to Heaven
20 burpees
30 ab-something
Did the first STH alternating buddy carries with Ice. Did the second solo. First set of abs was 30 second planks, second was 30 crunches.
I have a tough time motivating myself in Arvin this semester, not sure why. Whole team seems a bit worn out, and broken...
IOCT
10 pull-ups
30 push-ups
30 jake's abs
Stairway to Heaven
20 burpees
30 ab-something
Did the first STH alternating buddy carries with Ice. Did the second solo. First set of abs was 30 second planks, second was 30 crunches.
I have a tough time motivating myself in Arvin this semester, not sure why. Whole team seems a bit worn out, and broken...
Monday Nov 26, 2012 #
10 AM
Strength Training 45:00 [4]
Standing Shoulder Press
2x10x75
7x75
Lying One-Arm Lat Raise SS Alternating Front Raises
3x10x25
Seated DB Shoulder Press SS Upright Rows
3x10x35e/3x8x70
One-Arm Kettlebell Press SS Plate Raises
3x6x35lb./3x6x45lb
Ab Machine Dropset
3x10x140/3x10x70
2x10x75
7x75
Lying One-Arm Lat Raise SS Alternating Front Raises
3x10x25
Seated DB Shoulder Press SS Upright Rows
3x10x35e/3x8x70
One-Arm Kettlebell Press SS Plate Raises
3x6x35lb./3x6x45lb
Ab Machine Dropset
3x10x140/3x10x70
4 PM
Running long 1:29:36 [3] 11.18 mi (8:01 / mi)
shoes: Brooks Trance 10 II
Suicide run to Bear Mountain Bridge (life is worth living sign)