Ross Stewart | Triathlete

training for triathlons and running events

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

6. Run

September 28, 2014 training Comments

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5. Gym

September 26, 2014 training Comments

Biceps, hammer, side, shoulder, rear
10x 10,15,20(hard)
2: Chest 20x 35′s
2: Row 10x 35′s
/// 2: Calf raise 10x 45
Leg Press 10x 160,220,260,240
10 Pull-ups w/ 88lbs assist
3 Narrow Pull-ups w/ 28lbs assist

4. Gym

September 25, 2014 training Comments

Ab Crunch10x 70,75,80
Glute 10x 70,90
Swim 8 mins 90% kick

3. Gym

September 24, 2014 training Comments

24:35
Biceps, hammer, side, shoulder, rear
10x 10,15,20(hard)
Chest 20x 25(20)’s,35(30)’s
Row 10x 25(20)’s,35(30)’s
3: Grip Curl 20x 10lbs single hand
2: Calf raise 10x 45
..
10 mins swim

///
Leg Press 10x 150,200,250,200
10 Pull-ups w/ 88lbs assist

2. Lunch Gym

September 23, 2014 training Comments

Time: 33:07
2: Row Wide 10x 45
2: Row Narrow 10x 45
AB Crunch 20x 50, 10x 70, 10x 70
Seated Row Narrow 20x 85
2: Core Twists 10x 20
Glute 10x 50, 10x 70
Ab 10×70, 10×90
Treadmill 0.51mile

2. Lunch Run

September 23, 2014 training Comments