Ross Stewart | Triathlete

Swim
2000. Time: 37mins.
1000 free
600 pull
400 free

Weights – Shoulders/Bi/Tri
Time: 49:59, Cal: 252
Shoulders:
-10 x 22.5,20,15
-10 x 22.5
-10 x 22.5

Side raise: 3 x (12.5lbs x 10)

Biceps:
- 20lbs x 10 + bar
- 20lbs x 10 + bar
- 20lbs x 10 + bar

Plate lift (Tri/Shoulder rear)
-10 x 35lbs each
-10 x 35lbs each
-10 x 35lbs each

Reverse curl:
-20lbs x 6 + bar
-20lbs x 6 + bar
-20lbs x 6 + bar

Hammer biceps:
-burn set 10 x 20,15,12.5
-set 10 x 20
-set 10 x 20

Triceps: 10x (45,55,60) last set very hard

Row: 10x (75,90,105) up by 15

Weights (Legs)
Time: 35:44, cal: 204

Leg Press
-10 x 130lbs
-10 x 150lbs
-10 x 170lbs
-10 x 180lbs
-10 x 190lbs

Leg Extension: 10 x 50,60,70,80,90,100

Seated leg curl
-10 x 50,60,70lbs

Hip Extension: 3 sets: 12 x 20lbs

Hamstring curls: 3 x (12 x 20lbs)

Tri Press
-10 x 50lbs
-10 x 60lbs wide
-10 x 70lbs
-10 x 80lbs

Cable pull down (swim)
-12 x 15 each
-12 x 17.5 each
-12 x 20 each – hard

Hip Abduction: 20 x 50lbs
Hip Adduction: 20 x 50lbs

Bike Trainer Session
Time: 02:48:34, Calories: 1,254 C, Avg HR: 125 bpm, Max HR: 156 bpm

Brick Run
Time: 00:30:38, Distance: 3.65 mi, Elevation Gain: 28 ft, Calories: 413 C, Avg Pace: 08:24 min/mi, Avg HR: 162 bpm, Max HR: 174 bpm