Training Log Archive: BridgeIn the 7 days ending Apr 29, 2017:
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Saturday Apr 29, 2017 #
cross training 1:35:00 [4]
10 min warmup
Legs/Arms/Shoulders:
-Sumo Squat (4 x 20/15/15/15 w/ 60 lb DB)
-Step-ups (3 x 20/15/15 w/ 25 lb DBs)
-Stiff Leg Deadlift (3 x 15 @ 115 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-Front DB Raise (3 x 12/10/8 @ 15/15/20 lbs)
-Preacher curl (3 x 12/10/8 @ 35 lbs)
-Alternate DB Curl (3 x 12/10/8 @ 20/25/25 lbs)
-Hammer Curls (3 x 12/10/8 @ 25 lbs)
-Overhead DB Press (3 x 12/10/8 @ 25 lbs)
-Dips (3 x MAX REPS)
Whew
Legs/Arms/Shoulders:
-Sumo Squat (4 x 20/15/15/15 w/ 60 lb DB)
-Step-ups (3 x 20/15/15 w/ 25 lb DBs)
-Stiff Leg Deadlift (3 x 15 @ 115 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-Front DB Raise (3 x 12/10/8 @ 15/15/20 lbs)
-Preacher curl (3 x 12/10/8 @ 35 lbs)
-Alternate DB Curl (3 x 12/10/8 @ 20/25/25 lbs)
-Hammer Curls (3 x 12/10/8 @ 25 lbs)
-Overhead DB Press (3 x 12/10/8 @ 25 lbs)
-Dips (3 x MAX REPS)
Whew
running 30:00 [2] 3.51 mi (8:33 / mi) +21m 8:23 / mi
shoes: Saucony Freedom ISO
And then a run outside. Dead legs.
Friday Apr 28, 2017 #
cross training 30:00 [3]
Morning Arvin workout. 15 minute elliptical, 15 minute 3rd floor weight room (3 x 5 120 lb bench/150 lb squat, then lots of pull-ups and push-ups)
running 25:22 [2] 3.17 mi (8:00 / mi) +15m 7:53 / mi
shoes: Saucony Freedom ISO
Thayer Gate and back
Thursday Apr 27, 2017 #
cross training 35:00 [4]
25 min elliptical HIIT
10 min abs (2 rounds):
-20 decline crunch w/ 20 lb med ball
-5 toes-to-bars
-15 med ball slams
-20 med ball russian twists
-15 hanging leg raises
10 min abs (2 rounds):
-20 decline crunch w/ 20 lb med ball
-5 toes-to-bars
-15 med ball slams
-20 med ball russian twists
-15 hanging leg raises
Wednesday Apr 26, 2017 #
cross training 1:20:00 [4]
Warm-up
Legs/Back/Chest
-Leg Press (4 x 20/15/15/15 @ 230 lbs)
-Walking lunges (3 x 20 w/ 26 lb KBs)
-Adductor machine (3 x 20 @ 70 lbs)
-Abductor machine (3 x 20 @ 70 lbs)
-Hyperextensions (3 x 15 w/ 35 lb plate)
-Lat Pulldowns (3 x 12/10/8 @ 100/105/110 lbs)
-Seated Row (3 x 12/10/8 @ 85/90/100 lbs)
-Rear Delt Raise (3 x 12/10/8 @ 30 lbs)
-Smith machine bench press (3 x 12/10/8 @ 90 lbs)
-Incline DB Flye (3 x 12/10/8 @ 25/30/30 lbs)
Legs/Back/Chest
-Leg Press (4 x 20/15/15/15 @ 230 lbs)
-Walking lunges (3 x 20 w/ 26 lb KBs)
-Adductor machine (3 x 20 @ 70 lbs)
-Abductor machine (3 x 20 @ 70 lbs)
-Hyperextensions (3 x 15 w/ 35 lb plate)
-Lat Pulldowns (3 x 12/10/8 @ 100/105/110 lbs)
-Seated Row (3 x 12/10/8 @ 85/90/100 lbs)
-Rear Delt Raise (3 x 12/10/8 @ 30 lbs)
-Smith machine bench press (3 x 12/10/8 @ 90 lbs)
-Incline DB Flye (3 x 12/10/8 @ 25/30/30 lbs)
running 32:15 [2] 3.05 mi (10:34 / mi) +150m 9:10 / mi
shoes: Salomon Speedcross
Ran easy at Harriman with Whitney. Did a bit of off-trail trekking.
Tuesday Apr 25, 2017 #
cross training 45:00 [4]
31 min on elliptical consisting of w/u, 5 x 800 m hard w/ 400 m recoveries, and c/d.
15 min abs:
20 decline crunches w/ 20 lb med ball
5 toes-to-bars
15 med ball slams (20 lbs)
20 med ball russian twists
15 hanging leg raises
15 min abs:
20 decline crunches w/ 20 lb med ball
5 toes-to-bars
15 med ball slams (20 lbs)
20 med ball russian twists
15 hanging leg raises
Monday Apr 24, 2017 #
cross training 1:30:00 [4]
15 min warmup
Legs/Shoulders/Arms
-Smith Machine Squat (4 x 20/15/15/15 @ 90/120/120/120 lbs)
-Split Squat (3 x 20/15/15 w/ 35 lb KBs)
-Leg Extensions (3 x 20/15/15 @ 50 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-DB Shoulder Press (3 x 12/10/8 @ 20/25/25 lbs)
-DB Lat Raises (3 x 12/10/8 @ 15 lbs)
-Barbell Curl (3 x 12/10/8 @ 40/50/50 lbs)
-Preacher Curl (3 x 12/10/8 @ 35 lbs)
-Skull Crushers (3 x 12/10/8 @ 40/50/50 lbs)
-Tricep Cable Pushdowns (3 x 12/10/8 @ 40/40/45 lbs)
Pull-ups to close
Legs/Shoulders/Arms
-Smith Machine Squat (4 x 20/15/15/15 @ 90/120/120/120 lbs)
-Split Squat (3 x 20/15/15 w/ 35 lb KBs)
-Leg Extensions (3 x 20/15/15 @ 50 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-DB Shoulder Press (3 x 12/10/8 @ 20/25/25 lbs)
-DB Lat Raises (3 x 12/10/8 @ 15 lbs)
-Barbell Curl (3 x 12/10/8 @ 40/50/50 lbs)
-Preacher Curl (3 x 12/10/8 @ 35 lbs)
-Skull Crushers (3 x 12/10/8 @ 40/50/50 lbs)
-Tricep Cable Pushdowns (3 x 12/10/8 @ 40/40/45 lbs)
Pull-ups to close
running 25:10 [2] 3.1 mi (8:07 / mi) +35m 7:51 / mi
shoes: Saucony Freedom ISO
25 min easy Lee Gate
Sunday Apr 23, 2017 #
orienteering 5:00:00 [2]
More assorted things for A meet. Set w/y epunches, ran to/from start to get duct tape, etc. More than 5 miles of jogging/walking today.