Training Log Archive: itsmartinIn the 7 days ending Jun 28, 2014:
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Saturday Jun 28, 2014 #
Strengthening (Weights) 1:00:00 [3]
slept:7.0 weight:186lbs (injured) shoes: Sneakers
step-ups: 3 x 20 each leg - 70 lb.
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 20/20/30 - 180 lb.
donkey kick: 3 x 18 each leg - 90 lb.
leg extension: 3 x 18 - 155 lb., 3 burnout sets
leg curl: 3 x 20 - 150 lb., 3 burnout sets
calf raiser: 3 x 18 each leg
wobble disk: 2 min each leg
Wow, a proper, old school leg workout!
Friday Jun 27, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:185lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/14
wobble disk: 2 min each leg
Great morning in the gym! I slept well and felt good.
Thursday Jun 26, 2014 #
Strengthening (Weights) 45:00 [3]
slept:5.0 weight:184lbs (injured) shoes: Sneakers
step-ups: 3 x 20 each leg - 70 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 16 each leg - 90 lb.
leg curl: 3 x 18 - 150 lb.
leg extension: 3 x 18 - 155 lb.
calf raiser: 3 x 18 each leg
I found a step that was a little taller... makes all the difference! My upper body is so weak it's tough to hang onto 35 lb. dumbbells until the end of each set! :(
Cycling (Commute) 26:45 [2] 5.91 mi (4:31 / mi) +344ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:02 [2] 6.79 mi (5:01 / mi) +418ft 4:44 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
(injured)
Wednesday Jun 25, 2014 #
Cycling (Commute) 30:32 [2] 6.24 mi (4:53 / mi) +455ft 4:34 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 41:16 [2] 8.1 mi (5:06 / mi) +565ft 4:47 / mi
(injured) shoes: Raleigh Mojave 8.0
Tuesday Jun 24, 2014 #
Strengthening (Weights) 45:00 [3]
slept:6.0 weight:185lbs (injured) shoes: Sneakers
step ups: 3 x 20 each leg - 70 lb.
incline press: 3 x 20 - 180 lb.
donkey kick: 3 x 16 each leg - 90 lb.
leg extension: 3 x 16 - 155 lb.
leg curl: 2 x 18 - 135 lb., 18 - 150 lb.
calf raiser: 3 x 16 each leg
wobble disk: 2 min each leg
Spaced out doing leg curls and forgot what weight I had used previously... no wonder the first two sets were easy.
Cycling (Commute) 24:45 [2] 5.87 mi (4:13 / mi) +366ft 3:59 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:58 [2] 6.94 mi (5:02 / mi) +432ft 4:45 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
(injured)
My legs were a bit shaky after weights this morning but these classes are great!
Monday Jun 23, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:183lbs (injured) shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
side leg lifts: 80 each side
fire hydrants: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/20
wobble disk: 2 min each leg
I did more push-ups than usual, I must have been talking to my friends too much between sets. :)
Cycling (Commute) 27:11 [2] 5.57 mi (4:53 / mi) +317ft 4:38 / mi
(injured) shoes: Raleigh Mojave 8.0
I forgot to turn my GPS on half way to work after a stop at FootWorks PT, Strava corrected the distance to 8 miles but Garmin Connect and Attackpoint did not.
Note
(injured)
Cycling (Commute) 41:36 [2] 7.13 mi (5:50 / mi) +507ft 5:28 / mi
(injured) shoes: Raleigh Mojave 8.0
Sunday Jun 22, 2014 #
Strengthening (Weights) 45:00 [3]
slept:7.0 weight:184lbs (injured) shoes: Sneakers
barbell lunges: 3 x 20 each leg - 65 lb.
incline leg press: 3 x 20 - 180 lb.
donkey kick: 3 x 14 each leg - 90 lb.
leg curl: 3 x 14 - 150 lb.
leg extension: 3 x 14 - 155 lb.
calf raiser: 3 x 16 each leg
wobble disk: 2 min each leg
Lunges were a bit iffy on my right leg but I don't think I did any damage.
Cycling 2:06:45 [3] 29.4 mi (4:19 / mi) +934ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0
I put clipless pedals on my commuter and boy is it easier to go up hills! Went to West Seattle via bike paths and Alki was hopping! Tons of people and tons of cops. One of them even pulled me over and informed me that I need to abide by all the same rules as cars when I'm on the road.