Ross Stewart | Triathlete

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

Tempo Spin
Time: 1:30:00

Quick transition to weights.

Adaption Weights
2 sets of 15
Time:
Lateral Pull-Downs – 65lbs
Triceps – cable 55lbs
Squats or Leg Press – 150,150
Leg Extensions – 60, 60 – hard
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

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

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

Mod Swim
1500. 35mins

Spin
Time: 1:15, Distance: 20-ish miles

Weights – Shoulders/Bi/Tri
Time: 33:06, Cal: 162
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) up 5-10

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

Weights (Legs)
Time:

Cybex Leg Press (Plates)
-10 x 90lbs + 5 single leg
-10 x 160lbs
-10 x 250lbs
-10 x 300lbs
-10 x 250lbs
-10 x 160lbs
-10 x 90lbs + 5 single leg

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

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

Time:1:36:08, Avg. Speed 17.5, Avg. Watts:117, Avg. HR: (132), Cal: 793 (803), Distance:28.35, Cadence : 86

Mod Run
Time : 37 mins

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

Spin
90 mins. HR target = 119-139
Sub teacher, no music for half the class, managed 20mins before class, then continued after.

Spin
Time: 1:31:02, Distance: 28miles (approx.), Cal: 973, Avg. HR: 157

Didn’t have time to do any other workouts due to staying late at work.

Swim
Warm up 600 easy. Kick 200 easy (sore right hip) Swim 300 alternate breathing. 300 long strokes. Reduce count every 4th lap from 21 to 17.

Spin
Time: 00:40:57, Calories: 340 C

Spin
Easy spin. Time: 1:02:16, Avg HR: 116 (116), Max HR: 129, Avg Cadience: 87, Cal: 401

Run
Time: 1:40, Distance: 10.3miles, more details to come.
Time: 01:42:53, Distance: 10.23 mi, Elevation Gain: 1,962 ft, Calories: 1,147 C
Moving Time: 01:40:29, Elapsed Time: 01:42:53, Avg Pace: 10:03 min/mi, Avg Moving Pace: 09:49 min/mi, Best Pace: 06:12 min/mi

Swim
Easy 1000. But got to the pool late so only 1lane was open and it was crowded.

Spin
Time: 3:20:52.4, Avg HR: 129 (134 spin bike), Avg Cadience:86, Cal: 1201

Run
Time: 65mins, Distance: 5.34miles, Cal: 534
Relaxed run, sore left neck/shoulder after 20 mins but stretched it out, manage to continue. Felt much better after 35mins.

Weights
2 sets of 12
Lateral Pull-Downs – 60lbs
Leg Extensions – 50lbs
Leg Curls – 50lbs
Bench Press – 22.5lbs
Squats or Leg Press – 130
Dumbbell Pullover – 22.5lbs
Bent Over Row – 22.5lbs each
Lunges – 15lbs bar 12 each side
Side Lateral Raises – 10lbs each side
Biceps – 15lbs each side
Triceps – cable 50lbs
Calf Raises – 12lbs

Run
half mile jog home.

Evening Spin
Time: 2:11:09, Cal: 876, Avg. HR: 124

Shoulders
Time:
Shoulders:
-10 x (25,17.5)
-10 x (25,17.5)
-10 x (25,17.5)

Side raise: 3 x (12.5lbs x 10)

Spin
Time: 1:30:21, Distance: 28mi, Avg Speed: 18.2

Weights 12 repetitions x 2
Lateral Pull-Downs – 60lbs
Leg Extensions – 50lbs
Leg Curls – 50lbs
Squats or Leg Press – 130
Bench Press – 22.5lbd each hand (still painful)
Dumbbell Pullover – 22.5lbs
Bent Over Row – 22.5lbs each
Side Lateral Raises – 10lbs each side
Biceps – 15lbs each side
Triceps – cable 50lbs
Calf Raises – 12lbs (each side)
Lunges – 15lbs bar

Extras
Woodchopper – 6 x 30 white
Cable Pull
-10 x 32.5lbs grey
-10 x 32.5lbs grey
-10 x 37.5lbs grey (hard)

Short run to the gym then on the spin bike and continue riding through 2 spin classes for a total of 40miles.

Run Time: 00:10:58, Distance: 0.55 mi, Elevation Gain: 29 ft, Calories: 47 C

Spin Time: 02:19:58 (actual moving time: 2:13:39), Distance: 40.20 mi, Calories: 1,254 C, Avg Speed: 18.0 mph, Avg Power: 127 W, Avg Bike Cadence: 82 rpm