Time to wash all my bottles! Quite a few, 10 or 11 bottles but I’m sure I have a few more lying around.
Power Weights B AM
Time:
Lateral Pull-Downs 2 x 15(90lbs) – up 10 hard
Leg Extensions 2 x 15(75lbs) up 10
Leg Curls 2 x 15(65lbs) up 10 hard
Leg Press 1×10(215),1×8(220),1×6(230lbs) – first set up 5, second up 5, third up 15
Power Triceps 1×10,1×8,1×6(65lbs) – super hard
Power Bench Press 1×10,1×8,1×6(35lbs) – slow movement = better form
Dumbbell Pullover 2 x 15(27.5)
Bent Over Row 2 x 15(40lbs + bar)
Side Lateral Raises 3 x (15×15), 1 x (5×17.5) – new heavier weight 17.5!
Power Biceps 1×10,1×8,1×6(25lbs)
Hammer curls – 2 x (15x20lbs)
Calf Raises 12,13,10 x 50lbs
Lunges 3 x 10es(24lbs) – hard, extra set
Captain’s crunch (straight legs): 15,15,15
Wide leg stretch AM
90lbs – 3mins
90lbs – 3mins
110lbs – 3mins – hard
Speed Run PM
Time: 1:23:23, Cal:889
10min warmup @ 6.1mph
12mins @ 7.1mph
9mins @ 7.3 mph
6mins @ 7.5
1min @ 8 mph
1min @ 8mph
1min @ 8.2mph 7:19pace
1min @ 8.2mph
1min @ 8.4mph 7:09 pace
1min @ 8.4mph
30sec @ 7.4mph
30sec @ 7.7mph
838cal – machine’s readout.
Core PM
Time: 50:37, Cal: 223
Numbers in brackets are previous session.
Crunch legs raised: 30(20),16(14),13(12)
Straight plank: 89(80),64(60),71(63)
Cable Twist: 10es x 35,37.5,37.5,40lbs – last set hard
Cable Side crunch: 20es x 65,75,85,90 – hard
Weighted crunch: 20 x 150,160,170. 10 x 180,190 – need gloves in future! 190 too heavy = bad form
Eagle Abs: 10 x 85,85,85,85 – up 5
Back Extension: 10 x 70,80,80,85 – remove light first set add heavier last set
Captain’s Chair w/ straight legs: 1 x 20
Core Extras Yay cool stuff
Lat Machine crunches: 15,10,5
Bench horizontal crunches: 15,10,5
Uitenhage amazed that I could do the so easily, but its not easy to repeat the 15′s
Core AM
Time: 1:02:16, Cal: 207
Crunch legs raised: 20(30),14(10),12(13)
Straight plank: 80,60,63
Captain’s crunch (straight legs): 15,15,15
Raised leg bosu crunch: 10,8,10
Crunch on bench: 10,10,10
Cable Twist: 10es x 30,35,35,37.5lbs
Cable Side crunch: 15es x 60,70,75, 20es x 80 – up from 10 reps
Weighted crunch: 15 x 160,170, 10 x 180,185 – up from 10 reps
Captain’s crunch (straight legs): 15,15,15
Eagle Abs: 10 x 80,80,80,80
Captain’s crunch (straight legs): 15
Changed up the exercises, added more reps to some. Trying to hit those abs hard.
Mod Swim
3000
Power Weights A AM
Time: 43:04, Cal: 279
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8) 95lbs (1×6)
Power Leg Curls 70lbs (1×10,1×8) 75lbs(1×6)
Squats OR Leg Press 170,175lbs (2×15) – slow, 2 count
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – 2x (bar + 50lbs) – up 10
Biceps – 2x (15×17.5lbs es)
Triceps – 2x (15 x 55)
Side Lateral Raises – 4 sets 15 x 15 up 2.5
Hammer curls – 2 x (15x20lbs)
Lunges: 2x (Bar 24lbs x 10es)
Calves: 2 x (10 x 50lbs)
Speed Bike
Time: 01:03:30, Calories: 381 C
Core AM
Time: 50:22, Cal: 175
Numbers in brackets are previous session.
Crunch legs raised: 30(30),10(19),13(13)
Plank (left): 78(84),53(68),52(60)
Plank (right): 122(128),68(70),67(76)
Cable Twist: 10es x 32.5,35,35,37.5lbs
Cable Side crunch: 10es x 60,70,80,85,90 – hard
Weighted crunch: 10 x 160,170,180,185 – hard
Eagle Abs: 10 x 80,80,80,80
Back Extension: 10 x 60,70,80,80
Captain’s Chair: 1 x 20
Fast Swim PM
3000. Time: 1:08:01
Core PM
Time: 45mins included legs and extras
Crunch legs raised: 28(30),13(10),11(13)
Plank (left): 61(78),50(53)
Plank (right): 101(122),70(68)
Legs PM
Time: 45mins
Power Leg Extensions 80lbs (1×10)
90lbs (1×10,1×8) 100lbs (1×6)
Power Leg Curls 60lbs (1×10)
70lbs (1×10,1×8,1×6)
Plate Loaded Squat Press: 10×90
7×90(single leg)
7×90(single leg)
10×160
10×230
10×280
10×230
10×160
10×90
6×90(single leg)
20×90
Extras PM
Time included in Legs
Tricep Press: 10 x (60,70,80,85)
Incline Pull: 10 x (80,90,100,110,120)-start higher weight, go 10 higher.
Cabl Row: 10 x (60,75,90)
Long Bike
Time: 07:01:34, Distance: 84.66 mi, Elevation Gain: 5,916 ft, Calories: 2,921 C, Elevation Gain: 5,916 ft
Brick Run
Time: 00:26:51, Distance: 2.94 mi, Elevation Gain: 88 ft, Calories: 311 C, Avg Moving Pace: 08:48 min/mi
Easy Swim
2500
Easy bike
Time: 50mins low gears only
Long Run
Core PM
Time: 5:53pm start, 6:41 finish
Numbers in brackets are previous session.
Crunch legs raised: 31(30),20(19),15(13)
Plank (left): 72(84),41(68),42(60)
Plank (right): 95(128),62(70),61(76)
Cable Twist: 10es x 30,35,35,40lbs
Cable Side crunch: 10es x 50,60,60,70,80
Weighted crunch: 10 x 160,170,180,185 – hard
Eagle Abs: 10 x 80,80,80,80
Back Extension: 10 x 50,60,70,80
Stretch PM
Start 6:42 – 6:54
Core AM
Time: 1:00:36, Cal:219
Numbers in brackets are previous session.
Crunch legs raised: 30(30),19(18),13(13)
Plank (left): 84(59),68(52),60(42)
Plank (right): 128(104),70(53),76(58)
Cable Twist: 10es x 30,32.5,35,35lbs
Cable Side crunch: 10es x 50,52.5,60,70,80
Weighted crunch: 10 x 160,170,180,185 – hard
Eagle Abs: 10 x 80,80,80,80
Captain’s Chair: 1 x 20
Stretch on Abduction machine: 3mins @90,90, 60sec @110lbs – the 110 really pushes further, another 1cm each side!
Legs AM
Time: 20:15, Cal: 112
Power Leg Extensions 80lbs (1×10)
100lbs (1×10,1×8,1×6)
Power Leg Curls 60lbs (1×10)
80lbs (1×10,1×8), 85lbs(1×6)
Plate Loaded Squat Press: 10×90
7×90(single leg) – up 1, hard
7×90(single leg)
10×160
10×230
10×280
10×230
10×160
10×90
6×90(single leg)
20×90
Extras AM
Time: 11:57,Cal: 70
Tricep Press: 10 x (60,70,80,85)
Incline Pull: 10 x (70,80,90,100,110,120)
Row (Eagle): 10 x (70,80,90,100) – last set challenging
Stretching AM
Long Swim PM
4000. Time: 01:17:17, Distance: 2.49 miles
Including 30 x 100′s!
“What good you do today will show up in 2 weeks, what bad you do today arrives tomorrow.”
R. Stewart
This is in relation to working out, so don’t expect results instantly, but miss a workout, overeat and it’s instantly going to arrive in a day or two.
Power Weights B AM
Time:
Lateral Pull-Downs 2 x 15(80lbs)
Leg Extensions 2 x 15(65lbs) up 5
Leg Curls 2 x 15(65lbs) up 5
Leg Press 1×10(210),1×8(215),1×8(215lbs) – up 5 on final two sets
Power Triceps 1×10,1×8,1×6(65lbs)
Power Bench Press 1×10,1×8,1×6(35lbs)
Dumbbell Pullover 2 x 15(27.5)
Bent Over Row 2 x 15(40lbs + bar)
Side Lateral Raises 2 x 15 – shows good def
Power Biceps 1×10,1×8,1×6(25lbs)
Calf Raises 12,12x55lbs – down 15, felt better
Lunges 2 x 15(18lbs)
Mod Swim
Distance: 3000.
Pool in LA, it had the end in sun, interesting. I tried closing my eyes when breathing towards the sun, also breathing on the alt side.
Easy Run
10 mins on treadmill
Brief weights/core
Back row: 2 x (10x25lbs x wide, angled, reverse)
V crunch: 10 x 50,60,70,70,80
Speed Spin AM
Time: 1:10
Power Weights A AM
Time:
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8,1×6)
Power Leg Curls 70lbs (1×10,1×8,1×6)
Squats OR Leg Press 160,170lbs (2×15)
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – bar + 40lbs
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 4 sets 15 x 12.5
Hammer curls – 2 x (15x20lbs)
After destroying bother pair of headphone on the weekend , I decided I should get serious and buy some waterproof headphones. So I just ordered some from www.h2oaudio.com. I look forward to these being a workout and not worry that they will freakout as I start sweating.
Fast Swim
3000. Time: 1:04:45
Core AM
Time: 47:47, Cal: 121
Crunch legs raised: 31(30),17(18),18(13)
Plank (left): 59(69),52(43)
Plank (right): 104(86),53(49)
Cable Twist(Freemotion): 10es x 12.5,12.5,15,15
Cable Twist: 10es x 35
Cable Side crunch(freemotion): 10es x 30,30,32.5
Cable Side crunch: 10es x 55(easy),60,65
Weighted crunch: 10 x 160,170,180,180 – hard
Eagle Abs: 10 x 80,80,80,80
Core PM
Time: 13:06, Cal:40
Crunch legs raised: 30(31),18(17),15(18)
Plank (left): 69(68),43(44)
Plank (right): 100(104),62(53)
Legs PM
Time: 23:42, Cal: 99
Power Leg Extensions 80lbs (1×10)
90lbs (1×10,1×8) 100lbs (1×6)
Power Leg Curls 60lbs (1×10)
70lbs (1×10,1×8,1×6)
Plate Loaded Squat Press: 10×90(up20)
6×90(up20)(single leg)
6×90(up20)(single leg)
10×160
10×230
10×280
10×230
10×160
10×90
6×90(single leg)
20×90
Extras PM
Tricep Press: 10 x (60,70,80,85)
Incline Pull: 10 x (50,70,80,90,100,110)
Row (Eagle): 10 x (50,70,80,90,100)
Long Run
Time: 01:55:30, Distance: 11.33 mi, Elevation Gain: 2,152 ft, Calories: 1,191 C, Moving Time: 01:48:20, Elevation Gain: 2,152 ft
Easy Bike
Time: 01:00:51, Calories: 396 C
