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

Tempo Swim
2500. Time: 1:02:02

Weights – Shoulders/Bi/Tri
Time: 37:10, Cal: 193

Changed sets to more reps w/ less weight.
Shoulders: 3 – 15 x 17.5lbs
Side raise: 3 – 15 x 10lbs

Biceps:
1 – 20es x 15lbs
2 – 20es x 12lbs

Plate lift (Tri/Shoulder rear)
-10 x 35lbs each
-10 x 25lbs each
-10 x 25lbs each

Reverse curl:
3 -15lbs x 8 + bar

Hammer biceps:
1- 20es x 17.5
2- 20es x 15

Triceps: 15 x (45,45,50)

Row: 15 x (75,90,96)

Easy Run
Time: 00:40:06, Distance: 3.97 mi, Elevation Gain: 263 ft, Calories: 421 C, Avg Pace: 10:06 min/mi

Mod Swim
2500, time: 48:54

Adaption Weights
Time: 41:20, Cal: 266
2 sets of 15
Time: 41:20, Cal: 266
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

Speed Run
Time: 00:55:03, Distance: 6.06 mi, Elevation Gain: 60 ft, Calories: 658 C

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

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

Mod Run
Time: 01:29:19, Distance: 9.44 mi, Elevation Gain: 1,592 ft, Calories: 871 C

Adaption Weights
2 sets of 15
Time: 38:09, Cal: 278
Lateral Pull-Downs – 65lbs
Squats or Leg Press – 150
Leg Extensions – 60, 60
Triceps – cable 55lbs
Leg Curls – 55,60
Bench Press – 27.5 up 2.5
Dumbbell Pullover – 27.5 up 2.5
Bent Over Row – 27.5 up 2.5 each
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
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

2500. 53mins.

Adaption Weights
2 sets of 15
Time: 36:05, Cal: 216
Lateral Pull-Downs – 65lbs – up 5
Squats or Leg Press – 130
Leg Extensions – 50, 55- up 5
Triceps – cable 55lbs – up 5, super hard!
Leg Curls – 55,55- up 5
Bench Press – 25lbs- up 2.5
Dumbbell Pullover – 25lbs – up 2.5
Bent Over Row – 25lbs each- up 2.5
Biceps – 17.5lbs each side- up 2.5
Side Lateral Raises – 10lbs each side
Lunges – 15lbs bar 12 each side
Calf Raises – 12lbs

Started to see some upper leg definition of muscles! Wow cool.

Mod Swim
2000. 46mins. Long blocks. Board kicking

Weights (Legs)
Time: 34:13, Cal: 174

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

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

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

Hip Extension: 3 sets: 10 x 20lbs

Hamstring curls: 3 x (10 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

Tempo Run

Time: 00:51:38, Distance: 6.01 mi, Elevation Gain: 758 ft, Calories: 688 C, Moving Time: 00:50:47, Avg Pace: 08:35 min/mi, Avg Moving Pace: 08:26 min/mi, Elevation Gain: 758 ft, Elevation Loss: 506 ft, Avg HR: 162 bpm, Max HR: 178 bpm

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
2500. 52mins approx.

Adaption Weights
2 sets of 15
Lateral Pull-Downs – 60lbs
Squats or Leg Press – 130
Leg Extensions – 50lbsû
Triceps – cable 50lbs
Leg Curls – 50lbs
Bench Press – 22.5lbs
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
Calf Raises – 12lbs

Mod Run
85mins

Swim
Moderate. 1500 all freestyle except 200 kick.

Adaption Weights
Time: 38:15, Cal: 220
2 sets of 15
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

First time doing 15 instead of 12 proved to be a challenge. Form on the lunged was good – tight core.

55 Min Tempo Run
Time: 01:00:19, Distance: 7.03 mi, Elevation Gain: 810 ft, Calories: 787 C, Moving Time: 00:57:47, Avg Pace: 08:34 min/mi, Avg Moving Pace: 08:12 min/mi, Best Pace: 05:48 min/mi, Elevation Gain: 810 ft, Elevation Loss: 807 ft