Training Log Archive: jonny crickmoreIn the 1 days ending Mar 20, 2009:
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Friday Mar 20, 2009 #
Cycling 30:00 [3] 10.0 km (3:00 / km) +100m 2:51 / km
S+C 1:15:00 [3]
TASS
Exercise Sets Reps Weight(kg)
BW Lunges on to Stability Disc 2 10
DB Side Step Up 2 10 7.5
Squats 2 12 26
Single legged lunges 2 12 0
Bench Press 1 12 6/1 12 7.5
DB Bent over lateral raises 2 12 2.5
DB Single arm rows 2 12 7.5
Seated Row 1 12 40/ 1 12 45
CORE
Fitball Crunches arms straight 2 20 0
Crunches knees bent 2 20 0
Fitball Roll outs 2 1min 0
Russian twist on Fitball 2 10 5
Side Plank 2 30 sec 0
Exercise Sets Reps Weight(kg)
BW Lunges on to Stability Disc 2 10
DB Side Step Up 2 10 7.5
Squats 2 12 26
Single legged lunges 2 12 0
Bench Press 1 12 6/1 12 7.5
DB Bent over lateral raises 2 12 2.5
DB Single arm rows 2 12 7.5
Seated Row 1 12 40/ 1 12 45
CORE
Fitball Crunches arms straight 2 20 0
Crunches knees bent 2 20 0
Fitball Roll outs 2 1min 0
Russian twist on Fitball 2 10 5
Side Plank 2 30 sec 0