Ross Stewart | Triathlete

training for triathlons and running events

4. Legs

April 17, 2014 training Comments

Duration: 27:38

Heart Rate Avg: 89 bpm
Heart Rate Max: 124 bpm
Heart Rate Min: 48 bpm
Heart Rate Calories: 156 cal

1: Leg Press 40x 150
1: Leg Press 40x 200 harder
3: Leg Press 30x 250 hard, broken
1: Track Squat 20x 70
1: Track Squat 20x 90
1: Track Squat 10x 140
1: Track Squat 10x 160 heavy & hard
1: Track Squat 20x 90

2. Mixed Legs

April 15, 2014 training Comments

Stair Master
30 mins – approx details
94 floor 1.9 miles
Leg Press 10x 150,210,250,260,260,250
Leg Extension 15x 70
4: Leg Extension 10x 100
1: ATG Squat w 45 Plate

5. Legs

April 11, 2014 training Comments

Active Time: 49:47

Heart Rate Avg: 82 bpm
Heart Rate Max: 118 bpm
Heart Rate Min: 46 bpm
Heart Rate Calories: 227 cal
-:-:-
Leg Press 10x 150,200,250,250,260(270),280,310(PB),300
Leg Extension 10x 80(70),100(90),110(100),100,100
4: ATG Squat 10x 50
1: Calf Raise Bodyweight 30x
Calf Raise 15x 45,70

4. Shoulders

April 10, 2014 training Comments

Active Time: 31:33

Heart Rate Avg: 94 bpm
Heart Rate Max: 130 bpm
Heart Rate Min: 48 bpm
Heart Rate Calories: 203 cal

1: Military Press x15- 15′s
1: Arnold Press x15 – 15′s
3:Military Press x10- 25′s hard!
3: Arnold Press x10 – 25′s
3: Chest Press 10x 40′s
3: 1-arm heavy Laterials x6 – 25′s
3: Front raise x10(8) – 17.5′s
3: Rear delt fly x10(8) – 25”s
1: Full laterial Raises x12 – 10′s
1: Full forward raises x12 – 10′s hard

3. Back

April 9, 2014 training Comments

Duration: 16:10

Heart Rate Avg: 106 bpm
Heart Rate Max: 130 bpm
Heart Rate Min: 69 bpm
Heart Rate Calories: 131 cal

Pull-ups w/ assistance 64(70)lbs
18,8,8,6,6,6,7,7 – 64(100)
2/3: Bent over DB Row 12x 40lbs
1: Bent over DB Row 10x 45lbs heavy

-:-:-:-

Bent over Cable Row 10(12)x
80(60),80(60),90(70),90(70) insane
Pull-ups Narrow w/ assistance 70lbs
18(16)

1: Dead lift 10x Track Bar w 90lbs
1: Kettle Swing 10x(es) 15lbs

2. Legs

April 8, 2014 training Comments

Time: 19:00
-:-:-
Leg Press 10x 150,200,250,250,270
Leg Extension 10x 70,90,100,100,100
Calf Raise 15x 45,70,70,70

0

1. Shoulders

April 8, 2014 training Comments

3: Military Press x10- 25′s
3: Arnold Press x10 – 25′s
3: 1-arm heavy Laterials x6 – 25′s
3/ Front raise x10(8) – 17.5′s
3/ Rear delt fly x10(8) – 25”s
s

1. PM Commute run 4

April 7, 2014 training Comments

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1. AM commute 4

April 7, 2014 training Comments

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7. Back

April 6, 2014 training Comments

Pull-ups w/ assistance 70lbs
22,10,8,7,6,8,7,6,8,6,6,6 – 100(100)
3: Bent over DB Row 12x 40lbs
1: Bent over DB Row 10x 45lbs heavy
Bent over Cable Row 10(12)x
80(60),80(60),90(70),90(70) insane
Pull-ups Narrow w/ assistance 70lbs
18(16)

1: Dead lift 10x Track Bar w 90lbs
1: Kettle Swing 10x(es) 15lbs

6. Legs / Core / Back

April 5, 2014 training Comments

3: Upright Rows x10(15) – bar + 70(50)
3: Upright Rows Reverse x10(15) – bar + 70(50)
-:-:-:-
1/4: Squat ATG 10x 35lbs plate
3: Squat ATG 10x 45lbs plate NEW
-:-
Leg raise. Straight leg
6,7,7,7
-:-:-:-

5. Shoulders

April 4, 2014 training Comments

Duration: 38:00
Active Time: 38:00
Paused Time: 00:00

Heart Rate Avg: 98 bpm
Heart Rate Max: 131 bpm
Heart Rate Min: 55 bpm
Heart Rate Calories: 267 cal

4/5: Military Press x15 – 15′s
4/5: Arnold Press x15 – 15′s
1/3: Military Press x15 – 17.5′s
1/5: Arnold Press x15 – 17.5′s
4: 1-arm heavy Laterials x8 – 20′s
4 : Chest Press 30x 20′s
4: Front raise x10(8) – 15′s
4: Rear delt fly x10(8) – 20′s

4. Back

April 3, 2014 training Comments

Duration: 1:03:57

Heart Rate Avg: 96 bpm
Heart Rate Max: 143 bpm
Heart Rate Min: 59 bpm
Heart Rate Calories: 433 cal

Pull-ups w/ assistance 70lbs
22,8,6,6,6,8,8,6,8,6,6,6,4 = 100(76)
Bent over DB Row 12x
25,30,30,30
Bent over Cable Row 12x
60(50),60(50),70(60),70(60) harder
Pull-ups Narrow w/ assistance 70lbs
16(17)
4: Dead lift 12(10)x Track Bar w 70lbs
NEW Dead lift 10x Track Bar w 90lbs
Wide-grip Cable Lat Pulldowns 8(12)x
105(95),105(95),105(95) Burn 10x 90,80,75,65
3: Seated Cable T Row 10(12)x
105(95)
Pull-ups w/ assistance 70lbs
12,8,8,7,6, = 51(38)
Pull-ups Narrow w/ assistance 70lbs
10,10(8)
-:-:-:-

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3. Commute run PM 4

April 3, 2014 training Comments

It’s been a while, that was hard!

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2. Delts + Legs

April 1, 2014 training Comments

3: Upright Rows x15 – bar + 50
3: Upright Rows Reverse x15 – bar + 50
-:-:-:-
2/4: Step-up-lunge (es) 10x 20(15)’s
2/4: Squat ATG 10x 35lbs plate
-:-:-:-
Leg Press 10x 150,170,190,210,270,270,270,300!
-:-:-:-
Warmup
1(4): Reverse Cross pull from low 15x 17.5lbs es
1(4): Face Pull (s) 15x 20lbs
-:-:-:-
Work
2: Reverse Cross Pull 10x 25lbs es
2: Face Pull 10x 25lbs

18mins split stretching – ouch!