Ross Stewart | Triathlete

training for triathlons and running events

5. Gym

August 22, 2014 training Comments

30 mins

Horns Row 10x 75,105,105
Wide Row 10x 75,75,105

Bicep, Hammer, Side, Shoulder, Rear Shoulder
10x 10,15,20,15
Squat 10x 30,30,40
Chest 25x 20′s
Skull crushers 25x 20

2. Gym

August 19, 2014 training Comments

Time: 32:18

2: Row 10x 75
2: Row 10x 105
2: Wide Row 10x 75
1: Narrow Row 10x 75
2: Narrow Row 10x 105
1: Wide Row 6x 105

2: Leg Press 50x 150
2: Leg Press 40x 200
1: Leg Press 20x 250

1. Gym

August 18, 2014 training Comments

Time: 29:22

Bicep, Hammer, Side, Shoulder, Rear Shoulder
10x 10,15,20,15
Squat 10x 30,30,40,40,40
Chest 25x 20′s,30′s,30′s
Skull crushers 25x 20,30,30h,

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1. Gym

August 11, 2014 training Comments

Core Twist 20x 20, 25,30. 12 x 35, 6x 40
5: Ball push-up 10 on toes
Single arm row 10x 30,35,40,45,50h

7. Gym Legs

August 10, 2014 training Comments

Time: 25:00

5: Plate pull x20
5: Plate overhead x 10
Squat Press x15 90,180,270,10x 360
Calf Press x15 90,180,270
4: Side bend 10x 45′ singles
4: Calf Raises 6x 45lbs

6. Run

August 9, 2014 training Comments

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4. Gym

August 7, 2014 training Comments

Time: 34:19

2: Back Wide 45 x 15
2: Back Narrow 45 x 15
3: Side 45 x 15

2: Back Wide 70 x 10
2: Back Narrow 70 x 10

Bicep, Hammer, Side, Shoulder, Rear Delts
10x 10,15,17.5
2: Chest 25′s x 20

2. Gym

August 5, 2014 training Comments

Time: 24:39
2: Back wide row 10x 70lbs
2: Back narrow row 10x 70lbs HArD
2: Side bend 25x 25lbs

2: Back wide row 10x 45lbs
2: Back narrow row 10x 45lbs
2: Side bend 25x 45lbs

Ab Crunch
20x 50lbs
10x 60lbs

7. Gym

August 3, 2014 training Comments

2: Core Twist 20x 20
2: Single Arm Pull Down 15x 20 harder
2: Single Arm Row 10x 20

Core Hold 30lbs
R 23 L 19
R 20 L 24
R 26 L 25
R 30 L 30 harrrrrd

4: Calf Raise 10x 45

7. Run

August 3, 2014 training Comments

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6. Weights Upper

August 2, 2014 training Comments

Time: 15 mins

10lbs x 10
15lbs x 10
15lbs x 10 hard
17.5lbs x 10 harder

Biceps, Hammer, Side, Shoulder, Back Delts.

6. Run

August 2, 2014 training Comments

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6. Stairs w Emma

August 2, 2014 training Comments

3 x 58 stairs

Rapha Rising

August 1, 2014 training Comments

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5. Gym Core

August 1, 2014 training Comments

Time: 34:10

4: Core Twist 20x 20lbs
1: Single Arm Row 10x 30lbs
3: Single Arm Row 15x 30lbs
5: Push-ups w/ ball 10x
2: Core Twist 10x 25lbs hard
2: Single Arm Row 10x 35lbs

5 mins split stretch