Ross Stewart | Triathlete

training for triathlons and running events

7. Double run day

March 29, 2015 training Comments

once to the park and once to the gym. But the second run got changed, no gym just turn around and continue running!

   

 

Sets of 10

Leg Press 10x 20,20,30,30,40,40,45,45,50,50

Calves 10×30,30,30,40,45,45,50,50 

Core Twist 10×20,20,25,20,20,25,20,20,25,30

Abs 20×25,35,35. 10x 45

Side Bend 10×10,10,20

  

  

  

4. Welcome back

March 27, 2015 training Comments

11:57

Biceps, Hammer, Side, Shoulder 10x 3,4,5kg

Single Arm Row 10x 5,6,7kg

Abs 20x 20kg, 10x 30kg

Leg Press 20x 20, 30,40,45

Calves 10x 20,30,35,40

Leg Extension 10x 20,30, 6 x 40

Leg Curls 10x 20kg. Single 10x 20kg

Squats (seat) 10x 20,40,40

Bicep (m) 10x 10,15,20

Tri 10x 10,15,20

Rear Delts (m) 10x 20kg

5. Again

March 27, 2015 training Comments

1:20- 2:03

Abs 20x 20kg, 12(10)x 30kg

3x Rear Delts (m) 10x 25kg

3x Pec Fly (m) 10x 25kg

Chest Press parallel 10x 20,25,30

Chest Press straight 10,20,25,30 Hard

Ass Chin up 10x 45kg

Dips 10x 45kg

4x. Mid Row 10x25kg

3x. Core Twist 10x 20kg each

6. Early

March 27, 2015 training Comments

Squat Press 10x 40,40,60,60,80,80

Squat Deep 10x 20,20,20,20,20,20

2x. Single Leg Curls 10x 15kg

Calf Raises 10x 10,12kg in / out sets

7. Arms + Core

March 20, 2015 training Comments

biceps, Hammer, Side, Shoulders 10x 4,5,6,7kg

2x. ES. Core Twist 10x 20kg

4x. ES. Core Hold 30sec 

Biceps (m) 10x 15,20, 7x 25

Tri(m) 10x 15,20,25

3x. ES. Cable Delts 10x 10kg

7. Gym

November 30, 2014 training Comments

Time:
10x10lbs. Biceps, Hammer, Side Raises, Shoulder Press, Rear
10x15lbs. 3x. Biceps, Hammer, Side Raises, Shoulder Press
20(15)x25lbs. 3x. Chest
10x25lbs. 3x. Row
10x30lbs. 3x. Lunge
10x20lbs. 1x. Biceps, Hammer, Side Raises, Shoulder Press
2x Assisted chin up 10x 88lbs assist

-/-/-/-

10x20lbs. 2x. Core Twist
10x15lbs. 2x. Sngle Tri
10x25lbs. 2x. Core Twist
10x20lbs. 2x. Sngle Tri

20×160. Leg Press
20×180. Leg Press
30×200. Leg Press

20×60. Triceps
20×80. Triceps
20x75lbs. 2x. Wide Back
10×20. 3x. Single Tricep Press
10x25lbs. 3x. Core Twisty (h)

6. Gym

November 22, 2014 training Comments

Time:

10x20lbs. 2x. Core Twist
10x15lbs. 2x. Sngle Tri
10x25lbs. 2x. Core Twist
10x20lbs. 2x. Sngle Tri
10x10lbs. Biceps, Hammer, Side Raises, Shoulder Press
10x15lbs. 3/4x. Biceps, Hammer, Side Raises, Shoulder Press
15x25lbs. 3x. Chest
10x25lbs. 3x. Row
10x30lbs. 3x. Lunge
10x20lbs. 1x. Biceps, Hammer, Side Raises, Shoulder Press
20×160. Leg Press
20×180. Leg Press
30×200. Leg Press

20×60. Triceps
20×80. Triceps
20x75lbs. 2x. Wide Back
10×20. 3x. Single Tricep Press
10x25lbs. 3x. Core Twist (h)

1. Gym

November 12, 2014 training Comments

Time: 28:24

10x10lbs. Biceps, Hammer, Side Raises, Shoulder Press
10x15lbs. 4x. Biceps, Hammer, Side Raises, Shoulder Press
20x25lbs. 3x. Chest
10x25lbs. 3x. Row
10×160. Leg Press
20×180. Leg Press
20x75lbs. 2x. Wide Back
10×20. 3x. Single Tricep Press
10x25lbs. 3x. Core Twist (h)

1. Gym

November 3, 2014 training Comments

Time: 23 mins

10x50lbs. Seated Leg Curl
10x70lbs. 2x. Seated Leg Curl
10x20lbs. 5x. Core Twist
10x20lbs. 2x. Tricep Push Down
10x10lbs. 2x. Forward Delt Raise
10x20lbs. 2x. Row
10x25lbs. 2x. Core Twist
10x25lbs. 2x. Tricep Push Down

7. Gym

November 2, 2014 training Comments

Time: 33:34

10x10lbs. Biceps, Hammer, Side Raises, Shoulder Press
10x15lbs. Biceps, Hammer, Side Raises, Shoulder Press
10x25lbs. Chest
10x25lbs. Row
10x15lbs. Biceps, Hammer, Side
10x25lbs. Chest
10x25lbs. Row
10x15lbs. Biceps, Hammer, Side
10x75lbs. 2x. Wide Back
10×30. Tricep Press
10×50. 2x. Tricep Press
10×150. Leg Press
20×170. Leg Press
10x20lbs. Core Twist
10x25lbs. Core Twist
10x30lbs. Calf Raises
10x40lbs. Calf Raises

6. Run then Gym

October 18, 2014 training Comments

Quick maybe 20 mins only
Biceps, hammer, side, shoulder, rear
10x 10,15,20(hard)
2: Chest 10x 35′s hard
2: Row 10x 35′s hard
Triceps 10×30,40,50 single arm

6. Gym

October 4, 2014 training Comments

Quick maybe 20 mins only
Biceps, hammer, side, shoulder, rear
10x 10,15,20(hard)
2: Chest 20x 35′s hard
2: Row 12(10)x 35′s hard
Triceps 10×30,40, 8×50

1. Gym

September 29, 2014 training Comments

2: Rear cable Delts 10x 10
2: Front Cable Delts 10x 10
2: Low Step Up / Lunge 10x 40lbs
2: Mid Step up 10x 20lbs
Squat rack 10x 50,70,90
2: Rear cable Delts 8x 12.5
2: Front Cable Delts 8x 12.5
3: Core Twist 10x 25

7. Gym

September 28, 2014 training Comments

3: Row 10x 75
3: Core Twist 10x 25
10 Pull-ups w/ 88lbs assist
3 Narrow Pull-ups w/ 28lbs assist

Biceps, hammer, side, shoulder, rear
10x 10,15,20(hard)
2: Chest 20x 35′s
2: Row 10x 35′s