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Training Log Archive: paddykeith

In the 7 days ending Mar 12, 2011:

activity # timemileskm+ft
  Gym workout4 3:00:00
  cycling2 20:00
  Total6 3:20:00

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Thursday Mar 10, 2011 #

7 AM

cycling 10:00 [3]

10 minutes on trainer

Wednesday Mar 9, 2011 #

7 AM

Gym workout (Chest - legs) 45:00 [3]

Flat barbell press 75/95/115/135
incline flys 10/15/20/25
incline dumbell presses 25/30/35/40

3 sets of leg stretches
2 x 20 reps squats
7 PM

cycling (cycling - trainer) 10:00 [3]

10 minutes on trainer

Tuesday Mar 8, 2011 #

7 AM

Gym workout (arms - abs) 45:00 [3]

Standing barbell curl 30/40/60/70
Alt seated dumbell curl 12.5/15/20/25
French press 30/40/50/60
One arm behind neck tricep dumbell raise 15/20/25/30 to fail
cable tricep press 40/50/50/70 (x15 reps)
reverse grip cable curl 40/50/60/70 (x15 reps)

15 x 2 oblique raises
15 decline crunches

Monday Mar 7, 2011 #

7 AM

Gym workout (shoulders - abs) 45:00 [3]

Seated dumbell shoulder press 25/30/35/40
Side upright dumbell raises 10/12/5/15/20 to fail
Upright barbell rows 30/40/50/60
Bent over dumbell raises 10lbs (3x15 reps)

2 x oblique stretches
15 decline crunches

Sunday Mar 6, 2011 #

9 AM

Gym workout (back abs) 45:00 [3]

Wide grip pulldown 70/80/90/100
Bent over dumbell rows - 25/30/35/40
Close grip seated puly rows 70/80/90/100
Hyperextensions - 3 sets of 20

45 reps crunches

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