Ross Stewart | Triathlete

Core
Time: 01:24:51, Calories: 219 C

3 sets
Abdominal crunch (straight 20, left 15, right 15)
Hyper extension 12 reps x 5lbs
Side bend: 20 x 12lbs
Side bend w/ raised arm: 20 x 12lbs
Ball side: 30 x (12lbs)

Incline twists
-20 x 0
-20 x 10lbs
-20 x 10lbs
-20 x 25lbs
-20 x 10lbs

Hanging crunch: 15

Incline twist
-20 x 10lbs

Abdominal (60,80,100) (60,80,100)
Plank extended 40 sec, 61sec

Extras
Dips w/ body weight: 10,10,10,10

Woodchopper:
-10 x 40lbs
-10 x 40lbs
-10 x 45lbs

Push-pull: 10 x 40lbs each side

Abdominal crunch (straight 20, left 15, right 15)
Hyper extension 12 reps x 5lbs

Side bend:
-20 x 15lbs
-20 x 15lbs

Side bend w/ raised arm:
-20 x 15lbs
-20 x 15lbs

Back raise:
-20 x 30lbs
-20 x 30lbs

Afternoon Run
Time 1:00:41, Distance: 6.14, Cal: 403, Avg Pace: 9:53

Evening Weights
Time: 00:51:57, Calories: 185 C

Leg Press
-10 x 70lbs
-10 x 90lbs
-10 x 110lbs
-10 x 130lbs

Leg Extension: 10 x 50,60,70,80,80,80,85,85,90,90

3 Sets
-Hip Extension: 12 x 17.5lbs

Glute
-10 x 30,40,50 each leg

Seated leg curl
-10 x 50,60,65lbs
-single leg: 10 x 30,30lbs

Plate loaded squats
-Plate loaded squat: 10 x 70lbs
-Plate loaded squat (single leg): 5 x 70lbs

-Plate loaded squat: 10 x 90lbs
-Plate loaded squat (single leg): 5 x 90lbs

-Plate loaded squat: 10 x 110lbs
-Plate loaded squat (single leg): 5 x 100lbs

Bonus sets
-Plate loaded squats: 10 x 140lbs
-Plate loaded squats: 10 x 210lbs
-Plate loaded squats: 10 x 210lbs
-Plate loaded squats: 10 x 260lbs
-Plate loaded squats: 10 x 260lbs