Training Log Archive: Iceman

Upper Body Weights;
Bench Press 5reps (12x10x8x6x12) (30,35,40,45,40 lbs)
Butterfly press 1rep 12 - 35 lbs.
Shoulder Press 5reps (12x10x8x6x12) (25,30,35,40,35 lbs)
Seated Row 5reps (12x10x8x6x12) (90,100,105,100,105 lbs.)
Lat Pull Down 1 rep 12 (115 lbs)
Tricep Curl 5reps (12x10x8x6x12) (40,45,50,60,50 lbs.)
Tricep lift 1 rep 12 (Body weight)
Bicep Curls 5reps (12x10x8x6x12) (25,30,35,40,35 lbs.)
Barbell Curl 1rep 12 (60 lbs)

200m free warm-up
100m breast
200m kick
6 x 100m free (hard)
3 x 100m IM (hard)
100m cool down

interval training;
5 minute warm-up
5 minute pace run
8 X 2minute hard - 1 minute easy
cool down

Stair Climber workout;

Level 4 for 15 minutes

Lower Body Weights
5 minute warm-up on stationary bike
Leg press 6 reps (12) 135,150,165,180,195,210 lbs.
Single leg press 2 reps (12) 115 lbs.
Calf Press 5reps (12) 115,130,145,160, 175 lbs.
Leg Curls 4 reps (12) 130, 140, 159, 160 lbs.
hamstring Curls 5reps (12) 115,130,145,160,175 lbs

Stationary bike training;
spinning workout 80-90 rpms

Upper body Weights Workout
Bench press 5 reps 12x10x8x6x12 (30,35,40,45,40 lbs)
Shoulder Press 5 reps 12x10x8x6x12 (25,30,35,40, 35 lbs)
Lat Pull-down 5reps 12x10x8x6x12 (85,100,107,115,105 lbs)
Tricep Curl 5reps 12x10x8x6x12 (40,45,50,55,45,body lbs)
Bicep Curl 5reps 12x10x12x12x10 (20,25(dumbells, 20 bicep incline, 50 barbell, 20 bicep incline

Running on indoor 400m track

Swim in 50m pool
200m free
800m free pull