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Training Log Archive: NSAR

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Weights21 21:50:00
  jogging (running)11 7:21:25 46.16(9:34) 74.28(5:57)
  Shed of Pain1 1:02:00
  Precor2 32:00
  Treadmill1 25:00
  Abs1 20:00
  stretching1 10:00
  Trek1 10:00
  Cybex1 8:00
  Total22 31:58:25 46.16 74.28
averages - weight:197.8lbs

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Monday Feb 28, 2011 #

Weights (chest) 1:10:00 [3]

great lift day.

Sunday Feb 27, 2011 #

Precor 12:00 [3]

Cybex 8:00 [3]

Treadmill (incline ) 25:00 [3]

incline up to 15%, fast walk

Abs 20:00 [3]

Trek (track) 10:00 [3]

Saturday Feb 26, 2011 #

Weights (legs) 1:15:00 [3]

one word.....ouch!

Precor 20:00 [3]

Friday Feb 25, 2011 #

Weights (traps ) 1:00:00 [3]

Also did some one rep max flat bench press....got a personal best......3 plates per side or 315 lbs.
C • Now see... 3

jogging (running) (vibram shoes) 9:20 [3] 1.6 km (5:50 / km)
shoes: KSO Trek - Vibram

the calf that was sore the other day may now be pulled.....find out tomorrow.
C • Calf? 2

Thursday Feb 24, 2011 #

Weights (arms) 1:00:00 [3]

Wednesday Feb 23, 2011 #

Weights (shoulders) 1:00:00 [3]

great lift day......shoulder press (hammer style) - 460lbs for 4 reps
C • Hmmm... 5

jogging (running) 49:32 [3] 7.64 km (6:29 / km)
shoes: XT Wings

nice slow jog on trails, bit icy

Tuesday Feb 22, 2011 #

Weights (back) 1:00:00 [3]

Note

was going to run but my achilies or calves are sore from yesterday's calf workout and running session with vibrams, better to rest them a day than to hurt them
C • Same! 3

Monday Feb 21, 2011 #

Weights (chest & calves) 1:10:00 [3]

jogging (running) (vibram shoes) 42:57 [3] 8.0 km (5:22 / km)
shoes: KSO Trek - Vibram

longest run yet with the vibrams

1st km - 4:50
2nd km - 4:48

stretching 10:00 [3]

stretching......not a normal activity for me, so i will log it

Sunday Feb 20, 2011 #

Note

Hali

Saturday Feb 19, 2011 #

Note

Hali

Friday Feb 18, 2011 #

Note

off to Hali for the weekend.....time off, should be good for.....bulking phase??
C • Aw shizzle son! 1

Thursday Feb 17, 2011 #

Weights (arms) 1:00:00 [3]

Wednesday Feb 16, 2011 #

Weights (shoulders) 1:00:00 [3]

jogging (running) (vibram shoes) 36:58 [3] 6.0 km (6:10 / km)
shoes: KSO Trek - Vibram

longest run yet with the vibrams......felt good but my feet were tired for the last 50 meters or so.....weird, it came along all of a sudden.
C • Archie 4

Tuesday Feb 15, 2011 #

Weights (back) 1:00:00 [3]

Monday Feb 14, 2011 #

Note
weight:201lbs

body fat % - 24.7
C • lulz 6

Weights (chest) 1:00:00 [3]

awesome workout, strength is coming back, almost there. :)

115lbs flat dumbell press, no spot, 4 clean reps
55lbs incl dumbell flyes for drop set, 8 clean reps

jogging (running) (vibram shoes) 10:19 [3] 2.0 km (5:10 / km)
shoes: KSO Trek - Vibram

just a short run to get some time in the 5 fingers, felt good

jogging (running) 32:00 [3] 6.0 km (5:20 / km)
shoes: XT Wings

Sunday Feb 13, 2011 #

Weights (legs, traps & bi's) 1:30:00 [3]

Saturday Feb 12, 2011 #

Note

day off - was going to run but got 100m from house and had to come back, zero energy, have never felt like that before....not good.

Friday Feb 11, 2011 #

jogging (running) (vibram shoes) 11:57 [3] 2.0 km (5:59 / km)
shoes: KSO Trek - Vibram

Only did 2kms, arches were sore from running and spinning last night, didn't want to push it too much.

Weights (arms) 1:00:00 [3]

personal best - close grip bench press - 275lbs (two reps)

Thursday Feb 10, 2011 #

Note
weight:192lbs

body fat 23.4%

Weights (shoulders) 45:00 [3]

seated barbell press behind neck - 205lbs (1 rep max)

jogging (running) 1:08:57 [3] 10.71 km (6:26 / km)
shoes: XT Wings

run to Pain Shed and back
35:53 to Pain Shed - 5.86kms
32:04 back home - 4.85kms

legs were the heaviest they have ever been on the return run....very cold too

Shed of Pain 1:02:00 [3]

Sufferage

Wednesday Feb 9, 2011 #

Weights (back) 1:00:00 [3]

good workout - managed 120lb dumbells for one arm rows

jogging (running) 1:05:44 [3] 10.74 km (6:07 / km)
shoes: XT Wings

cold night, but the trails were hard, nice run, legs were a bit tired and heavy

Tuesday Feb 8, 2011 #

Weights (chest & calves) 1:00:00 [3]
weight:199.8lbs

incline dumbell press - 120s......yahoo!

jogging (running) 1:03:13 [3] 10.59 km (5:58 / km)
shoes: XT Wings

snowing...slippery and wet.....but still a very nice run, good to be back after a week off.

Monday Feb 7, 2011 #

Note
(sick)

felt like I got hit by a truck...touch of flu or something....day off
C • Sick 1

Sunday Feb 6, 2011 #

Weights (legs) 1:00:00 [3]

Saturday Feb 5, 2011 #

Note

time to pay the piper.....had a blizzard last night.....can't move too well today, joints all hurt....I hate allergies, especially when they taste sooooo goooood.
C • Blizzard / Blizzard 6

Weights (arms) 1:15:00 [3]

jogging (running) (vibram shoes) 21:46 [3] 4.0 km (5:27 / km)

Friday Feb 4, 2011 #

Note
weight:196lbs

body fat - 24.0%
C • I'll take that... 3

Weights (shoulders and traps) 1:00:00 [3]

Thursday Feb 3, 2011 #

Weights (back) 1:00:00 [3]
weight:200lbs

Hit 200lbs....back in the Boys club. :)

jogging (running) (vibram shoes) 28:42 [3] 5.0 km (5:44 / km)
shoes: KSO Trek - Vibram

felt good......5km is my current limit, feet were getting sore for the last lap or two. (arches were tired)

Wednesday Feb 2, 2011 #

Weights (chest) 45:00 [3]

great work out....strength is coming back

flat bench (hammer) - 340lbs

Note

2nd massage session tonight - going to focus on chest and quads....should be loads of fun.

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