Ross Stewart | Triathlete

training for triathlons and running events

1. Gym

April 12, 2015 training Comments

30 mins

100 Ab Crunch 30kg H

8x. Core Twist. 10x20kg ES 

2x. Core Twist 10x 25kg ES H

5x. Leg Extension Single Leg 10x20kg

3x. Leg Curl. 10x20kg H Ouch


 7. Gym

April 11, 2015 training Comments

Biceps 10x 15, 20, 20, 20, 20, 20, 20, 25, 20, 25H

Triceps 10×15, 20, 20, 20, 20, 20, 25, 30, 30, 35H

8x Squat M High 10×80

8x Squat M High Narrow 10×80

2x Squat M High 10×120

2x Squat M High Narrow 10×120


4. Gym

April 8, 2015 training Comments

run to…

10:08

10x. Core Twist. 10x20kg ES 

Cable Cross Row 10×10, 15

50 Ab Crunch 30kg H

50 Ab Crunch 25kg 

10x. Squat M 10x 80

7x. Squat M 10×120

3. Gym

April 7, 2015 training Comments

run to…

23:00

10x. Core Twist. 10x20kg ES 

100 Ab Crunch 25kg

100 M Row 20kg 50/50 vertical/ horizontal 

40 Lat sets of 20x25kg

2. Gym

April 6, 2015 training Comments

9:38- 10:20

Leg Extension 10×20, 30, 40, 40, 40, 40, 40, 40, 40, 45

Leg Curl Single 10×20, 25H, 20, 

Leg Curl Doubles 10×20, 25, 20, 30, 30, 35H, 35

Biceps 10x 20, 25H, 15, 15, 15, 15, 20, 15, 20, 15

Triceps 10×15, 20, 25H, 15, 20, 20, 20, 20, 20, 20

1. Gym

April 5, 2015 training Comments

2.5 mile run to…

Lift Time: 40:38

Shoulder Press ES 10×2.5, 5, 7.5

Chest Press ES 10×2.5, 5, 7.5

Lat Shoulder ES 10x 20

Lat ES 10x 20

Chest Horizontal 10×20

Chest Vertical 10×20

Shoulders  Horizontal 10×20

Shoulders Vertical 10×20

Row ES 10×5, 8, 10

Leg Press 10x 40,80,80,120, 25×80


7. 

April 4, 2015 training Comments

Run 2 miles to gym

48mins

Leg Press 10×25, 50, 60, 50, 20×50, 20×50, 20×55

Calves 10×25, 50, 60, 50, 50, 50,

Calves single 10×25, 25, 25, 25

Twist ES 10×20, 20, 25

Delt Cable ES 10x 10

Side Plate Bend 10×10, 10

Bicep M 10x 10, 20, 25

Tri M 10×10, 20, 25

Lat Wide 10×25, 25

Lat Narrow 10×25, 25

Lat Wide Behind 10×25

  

1. Gym

March 29, 2015 training Comments

Run to

10 sets. Abs. 10×20, 20×30, 10×40, 10×40, 10x50H, 10×45, 20x45H, 10x55kgH

8 sets- left knee twitches – Leg Press 10×25, 40, 40, 50, 50, 55, 65, 65

10 sets. Calves 10×25, 40, 40, 50, 50, 55, 55, 45, 45, 26×40

Abs. 10×55,55,55

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)