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)

Run
Time: 00:34:58, Distance: 2.54 mi, Elevation Gain: 89 ft, Calories: 337 C, Avg Moving Pace: 07:44 min/mi

Long Swim
Time: 01:40:47, Distance: 2.49 mi

Easy Run + Walk
Time: 01:03:09, Distance: 4.42 mi, Elevation Gain: 517 ft, Calories: 378 C

Changed up the exercises, added more reps to some. Trying to hit those abs hard.

Mod Swim
3000

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)

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

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!

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

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)

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)

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.

Core
Time: 40:02, Cal: 157
Crunch set 1 – fwd 15
Back extension: 3 x 10 w/ 5lbs
Captain’s Chair: 3 x 20
Twist – 3 x 20es bar 15lbs
Eagle Back Extension : 10 x 60,70,80,70
Weighted crunch: 10 x 150,160,170,180 – up up up, new top weight
Side weight crunch: 10 x (15,20,25)
Eagle Abs: 10 x 80,80,80
Weighted crunch: 10 x 170,170,180

Bike
Time: 06:11:05, Distance: 71.36 mi, Elevation Gain: 7,554 ft, Calories: 2,801 C

Brick Run
Time: 00:33:36, Distance: 4.10 mi, Elevation Gain: 29 ft, Calories: 411 C