Ross Stewart | Triathlete

training for triathlons and running events

Rapha Rising

July 29, 2014 training Comments

Just off riding hills for 9 days. Most days 2 rides. 28,000ft or 8,800m of elevation.

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2. Return to the gym

July 29, 2014 training Comments

Time: 20mins

5: Side bend 10x 45 plate
5: Back wide 10 x 45 plate
4: Back Narrow Row 10 x 45 plate
1: Squat bar only x 10.

4. Gym

July 17, 2014 training Comments

Time: 51:00

Leg Press
50x 150; 25x 210; 10x 270; 10x 310H; 10x 290H;

Calves
15x 150;

Calves Single Leg
10x 90; 10x 70; 10x 70; 10x 80; 10x 80; 10x 90; 10x 90; 10x 100;

Core Twist
20x 20; 10x 30.

3: Bike ride

July 16, 2014 training Comments

Elevation test 2

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7. Gym

July 13, 2014 training Comments

Time: 53 mins

Leg Press
50x 160; 50x 160; 50x 160; 50x 160
12x 250; 15x 250; 15x 250H

Calves
20x 160; 15x 180; 20x 160; 15x 180H; 20x 160; 15x 180H; 20x 160; 15x 180H;

Core Twist
25x 20; 25x 20; 20x 25; 12x 30H.

Low Cable Row
12x 20; 12x 20; 12x 25; 12x 30

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6. Bike ride

July 13, 2014 training Comments

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5. Gym

July 11, 2014 training Comments

Time: 28 mins

Leg Press
30x 160; 30x 175; 30x 200; 30x 225; 25x 250; 12x 300; 6x 325; 3x 350

2: Side Bend 10x 45lbs plate

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4. Gym

July 10, 2014 training Comments

Time: 41:00

Hamstring
20x 15; 20x 20; 10x 25; 10x 30; 10x 35H; 10x 35H
Cable Push down
10x 40: 10x 40; 10x 40; 10x 40; 10x 40

2/3: Core Twist 20x 25lbs hard
1/2: Core Twist 10x 30lbs
1/2: Core Twist 10x 32.5lbs – very hard
2: Side Cable Bend 15x 35lbs
1: Side Cable Bend 15x 40lbs – hard
1: Side Cable Bend 15x 45lbs – v.hard

3. Gym

July 9, 2014 training Comments

1 hour

1: Core Twist 20x 20lbs
3: Core Twist 20x 25lbs hard
2: Core Twist 10x 30lbs
2: Core Twist 10x 32.5lbs – very hard
4: Side Cable Bend 15x 30lbs
2: Side Cable Bend 15x 35lbs
1: Side Cable Bend 15x 40lbs – hard
1: Side Cable Bend 15x 45lbs – hard

Bicep, Hammer, Side Raises, shoulder Press, Back Delts
10x 12.5: 10x 15: 10x 20

Chest
40x 12.5: 40x 15; 40x 20 hard

2. Gym

July 8, 2014 training Comments

10: Plate Back Pull 20x 45lbs
10: Shoulder Press 12x 45lbs
4: Side Bend 10x 45lbs

Plate Squat
1: 20x 90lbs
3: 20x 180lbs
2: 20x 270lbs
1: 10x 360lbs
3: 10x 450lbs hard
1: 25x 360lbs
1: 15x 360lbs

Calves
1: 20x 90lbs
3: 20x 180lbs
2: 10x 270lbs

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1. Commute Run PM

July 8, 2014 training Comments

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6. Gym

July 5, 2014 training Comments

Time: 36:47

5: Core Twist: 20x 20lbs
2: Core Twist: 15x 25lbs hard

1: Straight Arm Pull down 20x 60lbs
3: Straight Arm Pull down 10x 80lbs
1: Straight Arm Pull down 10x 90lbs
1: Straight Arm Pull down 5x 90lbs super slow
1: Straight Arm Pull down 10x 90lbs

4: Row 10x 90lbs
2: Side bend w 45plate x10

5. Gym

July 4, 2014 training Comments

10: Back plate pull 20x 45lbs
10: Shoulder plate press 10x 45lbs

4: Plate Squat 25x 180lbs
4: Calves 15x 180lbs hard

2: Plate Squat 12(10)x 270lbs
2: Calves 10x 270lbs hard

2: Plate Squat 12(10)x 360lbs

2(1): Plate Squat 10x 450lbs – damn heavy

1: Plate Squat 10x 360lbs
1: Plate Squat 30(10)x 270lbs
1: Calves 15(10)x 270lbs
1: Plate Squat 50x 180lbs – hard
1: Calves 20x 180lbs

10: Leg Extension 10x 80lbs
1: Leg Extension 10x 100lbs

Hamstring 10x 20lbs
Hamstring 10x 22.5lbs
2: Hamstring 10x 25lbs

3. Gym

July 2, 2014 training Comments

Time:

4: Plate Squat 15x 180lbs
4: Calves 15x 180lbs

2: Plate Squat 10x 270lbs
2: Calves 10x 270lbs

4: Plate Squat 10x 360lbs
2: Calves 10x 360lbs

1: Plate Squat 10x 450lbs
1: Plate Squat 10x 360lbs
1: Plate Squat 10x 270lbs
1: Calves 10x 270lbs
1: Plate Squat 50x 180lbs
1: Calves 20x 180lbs

10: Leg Extension 10x 80lbs
1: Leg Extension 10x 100lbs

Hamstring 10x 20lbs
Hamstring 10x 22.5lbs
2: Hamstring 10x 25lbs

1. Gym

June 30, 2014 training Comments

Time: 43:00

5: Plate Squat 15x 180lbs
5: Calf Push 10x 180lbs

Bicep, Hammer, Side Raises, Shoulder Press, Rear Delts, Chest Press, Skull Crusher.

Set of 10lbs 10reps
Set of 15lbs 10reps
2: Set of 20lbs 10reps