Training Log Archive: Bob-FIn the 7 days ending Nov 21, 2015:
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Friday Nov 20, 2015 #
Strength (weights ) 25:00 [3]
Lats 100x10 110x10 120x10 130x10 140x4
DB Press 30x10 35x10 40x10 45x6
Cable row 140x10 150x10 160x3
DB Press 30x10 35x10 40x10 45x6
Cable row 140x10 150x10 160x3
Wednesday Nov 18, 2015 #
Core 10:00 [3]
four rounds:
20 sit up
20 glute bridges
20 push ups
stretching
20 sit up
20 glute bridges
20 push ups
stretching
Running (treadmill) 6:00 0.6 mi (10:00 / mi)
Tuesday Nov 17, 2015 #
5 PM
Running 40:54 5.49 km (7:27 / km) +2m 7:26 / km
ahr:126 max:185
On track 6 x 400, 4 x 200 with 200m walk between each interval
Monday Nov 16, 2015 #
12 PM
Strength (weights ) 30:00 [3]
DB Bench Press 40x10 50x10 60x10 70x5
DB Curls 25x10 30x10 35x10 40x4
DB Ext 20x10 25x10 30x10 35x4
Preacher Curls 45x20 45x20 45x20
DB Curls 25x10 30x10 35x10 40x4
DB Ext 20x10 25x10 30x10 35x4
Preacher Curls 45x20 45x20 45x20
5 PM
Core 15:00 [2]
four rounds:
7 flags
20 DB Twists (25lbs)
20 DB Single Leg Deadlifts (25lbs)
stretching
7 flags
20 DB Twists (25lbs)
20 DB Single Leg Deadlifts (25lbs)
stretching
Running 5:00 0.73 km (6:53 / km) +19m 6:05 / km
ahr:154 max:177