Training Log Archive: LittleMonkeyIn the 7 days ending Oct 1, 2011:
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Friday Sep 30, 2011 #
Strength Training 45:00 [4]
dumbell fly:
1 x 8 30 lbs
1 x 8 40 lbs
1 x 6 45 lbs
1 x 5 50 lbs
long row:
1 x 8 70 lbs
2 x 8 120 lbs
1 x 8 140 lbs
Arnold dumbell press:
1 x 2 30 lbs
1 x 8 20 lbs
1 x 6 20 lbs
1 x 5 25 lbs
dumbell bicep curls
1 x 8 20 lbs
1 x 7 20 lbs
1 x 5 25 lbs
cable one arm tricep extension (palm up):
1 x 8 12.5 lbs
2 x 8 17.5 lbs
1 x 7 17.5 lbs
1 x 8 30 lbs
1 x 8 40 lbs
1 x 6 45 lbs
1 x 5 50 lbs
long row:
1 x 8 70 lbs
2 x 8 120 lbs
1 x 8 140 lbs
Arnold dumbell press:
1 x 2 30 lbs
1 x 8 20 lbs
1 x 6 20 lbs
1 x 5 25 lbs
dumbell bicep curls
1 x 8 20 lbs
1 x 7 20 lbs
1 x 5 25 lbs
cable one arm tricep extension (palm up):
1 x 8 12.5 lbs
2 x 8 17.5 lbs
1 x 7 17.5 lbs
Thursday Sep 29, 2011 #
Soccer 1:25:00 [4]
Tuesday Sep 27, 2011 #
Soccer 1:20:00 [4]
Strength Training 50:00 [4]
First time lifting with Giovanni, he's teaching me how to do it right. It's been awhile since I did any lifting and Giovanni doesn't allow any cheating so I had to go back to square one and start building up weight again. He definitely knows what he's doing.
all free weights except lat pull
1 x 10 shoulder press 20 lbs each arm
1 x 8 shoulder press 35 lbs each arm
1 x 8 shoulder press 40 lbs each arm
1 x 6 shoulder press 40 lbs each arm
1 x 10 lat pull 70 lbs
1 x 8 lat pull 120 lbs
2 x 8 lat pull 140 lbs
1 x 8 incline chest press 60 lbs + bar
2 x 5 incline chest press 60 lbs + bar (Giovanni helping at end)
1 x 10 bicep curl bar 35 lbs
1 x 8 bicep curl bar 45 lbs
1 x 8 bicep curl bar 50 lbs
1 x 6 bicep curl bar 60 lbs
bench cross-body tricep extension:
1 x 4 20 lbs each arm
2 x 5 15 lbs each arm
all free weights except lat pull
1 x 10 shoulder press 20 lbs each arm
1 x 8 shoulder press 35 lbs each arm
1 x 8 shoulder press 40 lbs each arm
1 x 6 shoulder press 40 lbs each arm
1 x 10 lat pull 70 lbs
1 x 8 lat pull 120 lbs
2 x 8 lat pull 140 lbs
1 x 8 incline chest press 60 lbs + bar
2 x 5 incline chest press 60 lbs + bar (Giovanni helping at end)
1 x 10 bicep curl bar 35 lbs
1 x 8 bicep curl bar 45 lbs
1 x 8 bicep curl bar 50 lbs
1 x 6 bicep curl bar 60 lbs
bench cross-body tricep extension:
1 x 4 20 lbs each arm
2 x 5 15 lbs each arm
Sunday Sep 25, 2011 #
Orienteering 2:09:54 [3] *** 6.9 km (18:50 / km) +500m 13:49 / km
Blue at Calero, BAOC club champs. It had been about a year since I last orienteered so I was pretty sure this was going to be painful, but I did blue anyway. It was certainly tough and I was very rusty navigationally. It also didn't help that I haven't actually run in several months, and haven't run much in the last year. My time certainly wasn't what it used to be, but I was happy with it given how little I've run. I had a decent race, a few mistakes but nothing major. Russell caught me on 2 starting 2 minutes behind, but then we kept seeing each other at controls until 7. My worst mistake was when Russell and I hit the reentrant on 7 and I turned down it to look for the control while he went up and found it. That was a steep hill and it cost a lot of time. But I orienteered well after that, completely alone not seeing anyone on my course, just occasional sightings of Misha (on red) and Jason (on green). I ran hard into the finish and almost cramped up. The last few controls were fun! I managed to beat Russell by about 9 minutes.
All in all a great day, very fun. I had almost forgotten how much fun it is to orienteer. Feels great to be so dead tired now.
All in all a great day, very fun. I had almost forgotten how much fun it is to orienteer. Feels great to be so dead tired now.