Ross Stewart | Triathlete

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

Easy Swim
2500. Time: 53:06

Long Ride
Time: 07:52:04, Distance: 96.55 mi, Elevation Gain: 6,702 ft, Calories: 3,296 C
Moving Time: 06:41:09, Avg Moving Speed: 14.4 mph, Elevation Gain: 6,702 ft
Avg HR: 130 bpm, Max HR: 174 bpm

Long Swim AM
3500. Time: 1:09:38

Legs AM
Time: 27:08, Cal: 137
Power Leg Extensions 80lbs (1×10)
90lbs (1×10,1×8,1×6)
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
Captian’s Crunch: 1 x 20

Stretching
Time:21:03, Cal: 71

Core PM
Time: 1:02:45, Cal: 220
Numbers in brackets are previous session.
Crunch legs raised: 33(30),15(18),12(13)
Plank (left): 64(68),53(44),43(42)
Plank (right): 110(86),55(49),58(58)
Cable Twist: 10es x 30,30,35,40lbs
Cable Side crunch: 10es x 50,50,70,80
Captain’s Chair: 1 x 20
Weighted crunch: 10 x 160,170,180,190- up 10 on final set = full stack = hard
Stretch on Abduction machine: 2 x 60sec (90,70,90lbs)
Side Lateral Raises – 4 sets 15 x 15
Hammer curls – 2 x (15x20lbs)

Power Weights BPM
Time: 49:46, Cal: 236
Lateral Pull-Downs 2 x 15(80lbs) – up 5
Leg Extensions 2 x 15(65lbs) up 5
Leg Curls 2 x 15(65lbs) up 5
Leg Press 1×10,1×8,1×8(210lbs) – up 10, pushed the last set to 8 with little effort
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) – up 10
Side Lateral Raises 2 x 15(15-up 2.5)
Power Biceps 1×10,1×8,1×6(25lbs)
Calf Raises 12,10x70lbs
Lunges 2 x 15(18lbs) – up 3-6lbs
Captian’s Crunch 2 x 20

Core PM
Time: 54:07, Cal: 188
Numbers in brackets are previous session.
Crunch legs raised: 30(25),18(11),13(14)
Plank (left): 68(61),44(47),42(38)
Plank (right): 86(71),49(56),58(43)
Cable Twist: 10es x 30,30,30,35lbs
Cable Side crunch: 10es x 50,60,70,80
Captain’s Chair: 1 x 20
Weighted crunch: 10 x 160,170,180,180 – no 5′s only up by 10′s
Stretch on Abduction machine: 2 x 60sec (90,70,90lbs)

Mod Swim AM
3000. Time: 1:09:26
Felt stronger later into the set, started slow.

Core AM
Time: 35:02, Cal: 151
Crunch legs raised: 25,11,14
Plank (left): 61,47,38
Plank (right): 71,56,43
Cable Twist: 4 x (10es x 30lbs)
Cable Side crunch: 3 x (10es x 50lbs)
Captain’s Chair: 1 x 20
Weighted crunch: 10 x 160,170,175,180 – slight up on middle 2 sets
Todays aim – try to exhaust the abs, the first exercises are to failure or loss of form. Cable twist is new.

Speed Run PM
really didn’t feel fast at all, quite slow. Called the session early – left thigh not quite right and not moving fast. Left foot nqr.

Speed Spin AM
Time: 1:06:57, Cal: 490, Avg HR: 119, Max HR: 170

Power Weights A AM
Time: 28:24, Cal: 180, Avg HR: 113bpm
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 + 20lbs – feels light!
Biceps – 17.5lbs es
Triceps – 15 x 55
Side Lateral Raises – 4 sets 15 x 12.5
Hammer curls – 2 x (15x20lbs)

Not done
Lunges – 15,18lbs bar 15 each side – up on second set
Calf Raises – 12lbs x 15es