Ross Stewart | Triathlete

Long Swim
3000. Time: 1:02:22

Core
Time: 40:13, Cal: 145
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 8 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75 – up 5 on the second and forth
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Tri Spin
Time: 1:22:22, Cal: 689

Core
Time: 7ish mins
Crunch set 3 – fwd 15, si 10

Mod Run
Time: 1:14:26, Distance: 7.66mi, Cal: 702, Avg Pace: 9:42

Adaption Weights
2 sets of 15
Time: 37:27, Cal: 234
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs es
Side Lateral Raises – 12.5es
Lunges – 15lbs bar 12 es
Calf Raises – 12lbs es
Captian’s Chair: 20

Mod Swim
2500. Time: 49:43
Inc. 1400 pull – approx. 24 mins

Core
Time: 38:43, Cal: 136
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 8 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,65,70,75 – up 5 on the second and forth
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Tempo Run

SF Marathon – 1st Half Race
Time: 01:44:36, Distance: 13.26 mi, Elevation Gain: 1,280 ft, Calories: 1,366 C, Avg Pace: 07:53 min/mi, Avg Moving Pace: 07:48 min/mi, Elevation Gain: 1,280 ft, Elevation Loss: 1,053 ft
Min Elevation: -90 ft, Max Elevation: 287 ft, Avg HR: 161 bpm, Max HR: 183 bpm




1 00:08:26 1.00 08:26
2 00:07:47 1.00 07:47
3 00:08:08 1.00 08:08
4 00:07:41 1.00 07:41
5 00:07:43 1.00 07:43
6 00:08:52 1.00 08:52
7 00:07:30 1.00 07:30
8 00:07:40 1.00 07:40
9 00:07:58 1.00 07:58
10 00:08:00 1.00 08:00
11 00:07:19 1.00 07:19
12 00:08:04 1.00 08:04
13 00:07:46 1.00 07:46
14 00:01:37 0.26 06:14

Core
Time: 42:40, Cal: 179

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 7 w/ 5lbs – up 1 rep
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs – down 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70
Eagle Chest Press: 10 x 50lbs

Mod Bike Trainer
Time: 01:06:07, Calories: 556 C

Easy Swim
2000. Time: 41:03, Distance: 1.24 mi

Core
Time: 38:47, Cal: 136

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6 w/ 5lbs
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160 – focus on form!
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Sharpening Run
Time: 00:35:09, Distance: 3.27 mi, Elevation Gain: 238 ft, Calories: 302 C

Long Swim
3000. Time: 1:04:00.05

Core
Time: 37:58, Cal: 160
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6 w/ 5lbs – up 5
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 3 x 20es bar 12lbs – up 1 set
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 150,160,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Spin

Adaption Weights
2 sets of 15
Time:
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60
Leg Curls – 55,60
Bench Press – 27.5
Dumbbell Pullover – 27.5
Bent Over Row – 27.5
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 12.5 up 2.5 each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs
Captian’s Chair: 20

Core
Time: 38:17
Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6
Captian’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs
Eagle Back Extension : 10 x 50,75
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 130,140,150,160
Twist – 2 x 20es bar 12lbs
Captian’s Chair: 2 x 20

Tempo Swim
2500. 57:41

Core
Time: 45:18, Cal: 166

Crunch set 3 – fwd 15, si 10
Back extension: 3 x 6
Captain’s Chair: 3 x 20
Incline Twist: 10es
Twist – 2 x 20es bar 12lbs
Eagle Back Extension : 10 x 60,60,70,70
Eagle Abs: 10 x 70,80,70,80
Weighted crunch: 10 x 130,140,150,160
Twist – 2 x 20es bar 12lbs
Captain’s Chair: 2 x 20
Eagle Back Extension : 10 x 60,60,70

Easy Run
Time: 00:41:54, Distance: 4.03 mi, Elevation Gain:262 ft, Calories: 263 C

Weights (Legs)
Time: 00:32:27, Calories: 166 C

Leg Press
-10 x 130lbs
-10 x 150lbs
-10 x 160lbs
-10 x 170lbs
-10 x 180lbs
-10 x 190lbs
-10 x 200lbs

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

Seated leg curl
-10 x 50,60,65lbs

Hamstring curls:
-10 x 20lbs
-10 x 20lbs
-10 x 20lbs

Hip Extension: 3 sets: 10 x 20lbs

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

Cable pull down-white(swim) -2 reps
-10 x 40 each
-10 x 45 each
-10 x 50 each

Jog
Time: 00:05:11, Distance: 0.52 mi, Calories: 48 C

Spin
Time: 1:25:14, Cal:883, Avg. HR: 136

Adaption Weights
2 sets of 15
Time: 41:49, Cal: 286
Lateral Pull-Downs – 65lbs – up 5
Squats or Leg Press – 150 up 20
Leg Extensions – 60(up 10), 60
Triceps – cable 55lbs – up 5, super hard!
Leg Curls – 55,60 up 5 on 2nd set
Bench Press – 25lbs
Dumbbell Pullover – 25lbs
Bent Over Row – 25lbs each
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 10lbs each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs
Captian’s Chair: 20

Tempo Spin
Time: 1:31:18, Avg. Watts: 147, Cal: 928 (964), Distance: 29.6, Avg. Cadence: 82, Avg. Speed: 19mph, Avg. HR: 139

Core
Time: 4:29, Cal: 13
2 x Crunch Set (20 straight, 15 each side)

Adaption Weights
Time: 39:41, Cal: 166
2 sets of 15
Lateral Pull-Downs – 60lbs – could try more
Squats or Leg Press – 130
Leg Extensions – 50lbs – could try more
Triceps – cable 50lbs
Leg Curls – 50lbs – could try more
Bench Press – 22.5lbs – could try more
Dumbbell Pullover – 22.5lbs – could try more
Biceps – 15lbs each side
Bent Over Row – 22.5lbs each
Side Lateral Raises – 10lbs each side – could try more
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs

Core
1 set
Crunch: 20 straight, 15 each side
Captian’s Chair 20 very hard

Rec Swim
Small pool, Time: 00:23:31

Tempo Swim
2000. Time: 54:10

Weights / Core
Time: 28:07, Cal: 150, Avg HR: 136 bpm

4 x Back Row 3 variations: 45lbs x 10
4 x Grip: 10 x 20lbs
Back extension: 20 x (50,60,70)
Captian’s Chair: 20,20,20

Recovery Run
Time: 00:30:37, Distance: 2.97 mi, Elevation Gain: 15 ft, Calories: 179 C
Avg Pace: 10:18 min/mi

Swim Time: 32 mins.
Warm up 600 easy. 200 kick no board easy. Main Set 5×100 alternate breathe, long stroke, on 30 sec rest. Warm down 200 easy.

Indoor Run: HR 134-144 range goal
30:00 = 2.96miles = 308cal
20:00 = 2.00milrd = 200cal

Afternoon Weights Session – Legs
Time: 00:23:18, Calories: 74 C, Avg HR: 88 bpm, Max HR: 111 bpm

Leg Press
-10 x 90lbs
-10 x 110lbs
-10 x 130lbs
-10 x 140lbs

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

Hip Extension: 12 x 17.5lbs – up 2.5

Hamstring curls: 3 x 12 x 15lbs

Seated leg curl
-10 x 50,60,65lbs

Captian’s Chair bent leg crunch: 20,20

2 x 1000 freestyle w/ minimal kick.

Shoulders noticed it about 500 in, bit managed to hold good form 90% of the time. Reaching and gliding.

First 1000 in 20 mins
Second in 17/18 mins

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

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

Abdominal (60,80,100) (60,80,100)

Chest Session
Dumbbell press
-10 x 20lbs
-10 x 30lbs
-10 x 20lbs
-10 x 17.5lbs
-10 x 30lbs
-10 x 30lbs

Incline dumbbell press
-10 x 30lbs
-10 x 20lbs
-10 x 17.5lbs
-10 x 30lbs
-10 x 30lbs

Cable forward press (cables at low point, second bottom)
-10 x 12.5lbs
-10 x 15lbs haaaaard
-10 x 12.5lbs

Single arm cable press down
-10 x 20lbs
-10 x 25lbs
-10 x 30lbs

Cable forward press (lean forward) mid height cables
-10 x 12.5lbs
-10 x 15lbs
-10 x 12lbs

Chest press machine
-10 x 30lbs
-10 x 40lbs
-10 x 50lbs
-10 x 60lbs
-10 x 70lbs
-10 x 75lbs
-10 x 80lbs

Core Session
Wood chopper (cable low)
-15 x 40
-15 x 45
-15 x 50

Hanging crunches
20, 20, 20

Weighted side crunch
15 x 25lbs
15 x 25lbs
15 x 25lbs – hard

Core weighted crunch
-10 x 8lbs each side
-10 x 8lbs each side
-10 x 8lbs each side

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