Training Log Archive: kweinmann

It was a little cold, but nothing some gloves couldn't fix. Very windy, and I really felt it when running across the bridges, but bearable. Unfortunately, I ran into a really long train when I was trying to get on the trail in south side and ended up spending several minutes train watching while I waited for it to pass. I also died at the end running uphill through schenley...definitely a more pleasant trail to run in the other direction. Felt fine for the last mile of flat/downhill though

So I kind of tweaked my hamstring...putting the weights on the barbell before I started the deadlifts...don't ask me how this happened because I have no idea. I did the deadlifts anyway and it didn't hurt that bad. Mostly it hurt when bending over, but I don't think it's going to much of a problem.
3X10:
Deadlifts (145#)/Overhead tricep extension (25#)
*Front squat (85#)/*Assisted pullups (#4)
Curtsy lunges (50#)/Flies (20#)
Lat raises (12.5#)/Side curls(15#)
Back extensions (25#, 3X12)/20 leg lifts/15 side plank dips/25 lemon squeezers

Warm up for rowing, 3X through:
6 pushup with twist reach
10 Static lunge to curl (each leg)
5 person makers (minus the pushup)
10 goblet squats

Managed to keep a fairly consistent pace for all the intervals/during the intervals...progress lol
5X1000m row, 3 min rest

2 min plank (1 min hold, 1 min balance)
1 min side plank (30 sec hold, 30 sec dips) each side
20 leg/butt lifts
10 metronomes
20 switching scissors (3 sec hold each)
15 bird dog crunch (each side)
15 fire hydrants (each side)
15 side leg lifts (right)
15 side crunches (right)
15 side leg lifts (left)
15 side crunches (left)
1 min spider plank

This run was going fine until I rashly decided to come home on the trail through the park...ended up running through a decent amount of mud and yeah, my shoes no longer resemble anything close to new. Ah well...what can you do?

AMRAP (I got through 6 + a little more):
10 pulse squat jumps
10 side plank crunches (per side)
10 front/back lunges (per side)
10 side pushups (per side)

3X10:
Deadlifts (145#)/Lat raises (12.5#)
Back squats (115#)/COP (15#)
Dumbbell bench press (32.5#/side)/Rows (40#)
Dips/side plank leg raises/side crunches
Single leg bridges/medicine ball twists/lemon squeezers/bicycle abs
Then decided to do planks...2 min middle, 1:20 each side

Always a good workout...did a decreasing pyramid, 90s rest between each interval during sets:
1000m, 750m, 500m, 250m, 3 min rest
750m, 500m, 250m, 2:30 rest
500m, 250m, 2 min rest
250m