Training Log Archive: LittleMonkey

abs and shoulders for strength, with Giovanni

finally met my long term goal of 70 lbs for shoulders! now the goal is 80 lbs so i'm doing my own weight.

many sets of various kinds of situps, planks, etc.
did a set of 20 incline situps with 25 lbs

dumbbell lateral raise
1 x 6 25 lbs each arm
1 x 4 30 lbs each arm
1 x 2 35 lbs each arm

dumbbell shoulder press
1 x 6 40 lbs each arm
1 x 5 60 lbs each arm
1 x 4 65 lbs each arm
1 x 3 70 lbs each arm (PR)

dumbbell forward raise
1 x 6 25 lbs each arm
2 x 4 30 lbs each arm

back and triceps, strength, with Giovanni

pullups
1 x 6
1 x 4 +25 lbs
1 x 3 +30 lbs
1 x 2 +35 lbs

cable tricep extension (2 hand)
1 x 6 55 lbs
1 x 6 70 lbs
1 x 2 85 lbs
1 x 5 75 lbs

lat pull
1 x 8 85 lbs
1 x 5 160 lbs
1 x 3 170 lbs
1 x 1 175 lbs

supine dumbbell tricep extension
1 x 6 20 lbs each arm
1 x 4 25 lbs each arm
1 x 2 30 lbs each arm

low row machine
1 x 6 120 lbs
1 x 4 140 lbs
1 x 2 160 lbs

chest and biceps, strength, with Giovanni

30 decline situps

incline bench press
1 x 5 145 lbs
1 x 3 155 lbs
1 x 1 165 lbs

bar bicep curls
1 x 6 75 lbs
1 x 5 85 lbs
1 x 3 95 lbs

bench press
1 x 4 155 lbs
1 x 2 175 lbs
1 x 2 195 lbs (not really)

seated dumbbell bicep curls
1 x 6 30 lbs each arm
1 x 5 35 lbs each arm
1 x 3 40 lbs each arm

dumbbell fly
1 x 6 40 lbs each arm
1 x 5 50 lbs each arm
1 x 3 60 lbs each arm

seated desk barbell bicep curls
1 x 6 75 lbs
1 x 5 85 lbs
1 x 3 100 lbs (PR)

Thomass course at Point Pinole. A mass start with a score-o section in the middle where you had to find a different number of controls based on your age and gender. It was a lot of fun. I lost the lead pack by control 2 but ran well with a few people around for basically the entire race. I didn't make any mistakes but just couldn't run fast enough. A fun meet.