Ross Stewart | Triathlete » strength

2-100 Speed Bike + Chisel Weights + Core

ross — Tue, 07 Sep 2010 12:24:22 +0000

Speed bike
Time : 1:02:07, Cal: 409
pickups with 10 seconds rest.
20 minute time trial
8×30 second accelerations – hard

Chisel Weights
2 sets of 15
Time: 35:22, Cal: 145
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 – 30+bar
Biceps – 17.5lbs es
Side Lateral Raises – 12.5es
Lunges – 15lbs bar 15 es
Calf Raises – 15 x 12lbs es

Core PM
Time:
Crunch legs raised: 26(20),17(16),15(16)
Straight plank: 80(78),89(78),94(89)
Captain’s crunch (straight legs): 15,15,15
Cable Twist: 10es x 35,37.5lbs
Cable lift: 10 x 40
Cable Side crunch: 20es x 60,77.5

1-99 Speed Swim + Legs

ross — Mon, 06 Sep 2010 19:20:46 +0000

Speed Swim
3000. Time: 1:03:57

Legs PM
Time: 39:54, Cal:210
Power Leg Extensions 85lbs (1×10)
95lbs (1×10,1×8) 105lbs (1×6) – up 5 on all
Power Leg Curls 65lbs (1×10)
75lbs (1×10,1×8,1×6) – up 5 on all
Plate Loaded Squat Press: 10×90
7×90(single leg)
7×90(single leg)
10×160
10×230
10×280
10×280- new set
12×230- extra 2
15×160- extra 5
20×90- extra 10
3×90(single leg)- new set, hard
10×90(single leg)- up 4
35×90- up 15, hard, almost to failure

Extras PM
Time included in Legs
Tricep Press: 12 x (60,70,80,90)- up 2 reps
Incline Pull: 12 x (80,90,100,110,120)
Row: 12 x (7,80)

4-95 Power Weights B + Fast Run + Core

ross — Thu, 02 Sep 2010 13:16:13 +0000

Power Weights B AM
Time:
Lateral Pull-Downs 2 x 15(90lbs) – up 10 hard
Leg Extensions 2 x 15(75lbs) up 10
Leg Curls 2 x 15(65lbs) up 10 hard
Leg Press 1×10(215),1×8(220),1×6(230lbs) – first set up 5, second up 5, third up 15
Power Triceps 1×10,1×8,1×6(65lbs) – super hard
Power Bench Press 1×10,1×8,1×6(35lbs) – slow movement = better form
Dumbbell Pullover 2 x 15(27.5)
Bent Over Row 2 x 15(40lbs + bar)
Side Lateral Raises 3 x (15×15), 1 x (5×17.5) – new heavier weight 17.5!
Power Biceps 1×10,1×8,1×6(25lbs)
Hammer curls – 2 x (15x20lbs)
Calf Raises 12,13,10 x 50lbs
Lunges 3 x 10es(24lbs) – hard, extra set
Captain’s crunch (straight legs): 15,15,15

Wide leg stretch AM
90lbs – 3mins
90lbs – 3mins
110lbs – 3mins – hard

Speed Run PM
Time: 1:23:23, Cal:889
10min warmup @ 6.1mph
12mins @ 7.1mph
9mins @ 7.3 mph
6mins @ 7.5
1min @ 8 mph
1min @ 8mph
1min @ 8.2mph 7:19pace
1min @ 8.2mph
1min @ 8.4mph 7:09 pace
1min @ 8.4mph
30sec @ 7.4mph
30sec @ 7.7mph

838cal – machine’s readout.

Core PM
Time: 50:37, Cal: 223
Numbers in brackets are previous session.
Crunch legs raised: 30(20),16(14),13(12)
Straight plank: 89(80),64(60),71(63)
Cable Twist: 10es x 35,37.5,37.5,40lbs – last set hard
Cable Side crunch: 20es x 65,75,85,90 – hard
Weighted crunch: 20 x 150,160,170. 10 x 180,190 – need gloves in future! 190 too heavy = bad form
Eagle Abs: 10 x 85,85,85,85 – up 5
Back Extension: 10 x 70,80,80,85 – remove light first set add heavier last set
Captain’s Chair w/ straight legs: 1 x 20

Core Extras Yay cool stuff
Lat Machine crunches: 15,10,5
Bench horizontal crunches: 15,10,5
Uitenhage amazed that I could do the so easily, but its not easy to repeat the 15′s

2-93 Power Weights A + Speed Bike

ross — Tue, 31 Aug 2010 14:05:22 +0000

Power Weights A AM
Time: 43:04, Cal: 279
Power Lateral Pull-Downs 105lbs (1×10,1×8,1×6)
Power Leg Extensions 90lbs (1×10,1×8) 95lbs (1×6)
Power Leg Curls 70lbs (1×10,1×8) 75lbs(1×6)
Squats OR Leg Press 170,175lbs (2×15) – slow, 2 count
Bench Press 27.5lbs (2×15)
Power Dumbbell Pullover 1×10,1×8,1×6(35lbs)
Bent Over Row – 2x (bar + 50lbs) – up 10
Biceps – 2x (15×17.5lbs es)
Triceps – 2x (15 x 55)
Side Lateral Raises – 4 sets 15 x 15 up 2.5
Hammer curls – 2 x (15x20lbs)
Lunges: 2x (Bar 24lbs x 10es)
Calves: 2 x (10 x 50lbs)

Speed Bike
Time: 01:03:30, Calories: 381 C

1-92 Core + Swim + Core + Legs +Extra

ross — Mon, 30 Aug 2010 14:06:56 +0000

Core AM
Time: 50:22, Cal: 175
Numbers in brackets are previous session.
Crunch legs raised: 30(30),10(19),13(13)
Plank (left): 78(84),53(68),52(60)
Plank (right): 122(128),68(70),67(76)
Cable Twist: 10es x 32.5,35,35,37.5lbs
Cable Side crunch: 10es x 60,70,80,85,90 – hard
Weighted crunch: 10 x 160,170,180,185 – hard
Eagle Abs: 10 x 80,80,80,80
Back Extension: 10 x 60,70,80,80
Captain’s Chair: 1 x 20

Fast Swim PM
3000. Time: 1:08:01

Core PM
Time: 45mins included legs and extras
Crunch legs raised: 28(30),13(10),11(13)
Plank (left): 61(78),50(53)
Plank (right): 101(122),70(68)

Legs PM
Time: 45mins
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
7×90(single leg)
7×90(single leg)
10×160
10×230
10×280
10×230
10×160
10×90
6×90(single leg)
20×90

Extras PM
Time included in Legs
Tricep Press: 10 x (60,70,80,85)
Incline Pull: 10 x (80,90,100,110,120)-start higher weight, go 10 higher.
Cabl Row: 10 x (60,75,90)

5-89 Core + Legs + Long Swim

ross — Fri, 27 Aug 2010 16:28:14 +0000

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!

4-88 Power Weights B

ross — Thu, 26 Aug 2010 14:29:01 +0000

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)

3-87 Mod Swim

ross — Wed, 25 Aug 2010 16:19:13 +0000

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

2-86 Speed bike + Power Weights A

ross — Tue, 24 Aug 2010 14:04:24 +0000

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)

1-85 Fast Swim + Core + Legs

ross — Mon, 23 Aug 2010 14:22:10 +0000

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)

5-82 Long Swim + Legs + Stretching + Core

ross — Fri, 20 Aug 2010 14:13:00 +0000

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)

4-81 Power Weights B + Core

ross — Thu, 19 Aug 2010 22:25:56 +0000

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)