Run
  • 54m 08s
  • 5.10 miles
  • 10m 37s /Mi
Swim
  • 23m
  • 1150.00 yards
  • 02m /100 yards

Main Set 5 x 100 on 2:00 1:36, 1:40, 1:42, 1:42, 1:39
After lifting and X-fit Workout

Strength
  • 55m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Cable Crunch
    2
    20
    20
    100
    100
  • ABS - Crunch machine
    1
    20
    20
    50
    50
  • ABS - Knee Raise, Flat bench
    3
    25
    25
    0
    0
  • ABS - Knee-Raise, Hanging
    3
    25
    25
    0
    0
  • BACK - Bent-over DB row
    3
    8
    8
    60
    70
  • BACK - Pulldowns - Medium Grip
    3
    8
    8
    150
    150
  • BICEPS - DB Curls
    3
    8
    10
    35
    40
  • BICEPS - DB Curls Alternating
    2
    8
    8
    40
    40
  • BICEPS - Pulley Curls
    3
    8
    10
    110
    120
  • CHEST - Flat Bench Press
    6
    8
    28
    115
    155
  • SHOULDERS - Front DB raise
    3
    10
    10
    20
    20
  • SHOULDERS - Machine Side Lateral Raise
    3
    10
    10
    20
    20
  • TRICEPS - DB Overhead Extension
    2
    8
    8
    65
    65
  • 1
    15
    15
    0
    0
  • 1
    10
    10
    150
    150
  • TRICEPS - Rope pulldown
    2
    8
    10
    90
    100

Benched 115#'s 28 times maybe with a spot would have got 29 or 30 reps.

Sport
  • Crossfit
  • 05m 40s

FRAN: 21/15/9 of 65#'s Thrusters and Pull-ups for time 5:40

Sport
  • Crossfit
  • 13m

Did a Crossfit workout with the kids and went to bed afterwards, extremely tired. 3 Rounds of: 30 box jumps (18"), 1 min push-ups, 1 min sit-ups and 1 min squats. 139 pushups/119 situps/142 squats

Run
  • 43m 30s
  • 4.70 miles
  • 09m 16s /Mi
Bike
  • 40m
  • 9.46 miles
  • 14.19 Mi/hr

Brick Workout:
W/U-10:00 min Bike 124 HR
10 min Bike 146 HR
10 min Run 151 HR
10 min Bike 148 HR
10 min Run 152 HR
10 min Bike 147 HR
10 min Run 153 HR
13:30 min Cool Down 136 HR

Sport
  • Crossfit
  • 12m 15s

RANDY: 75 Power Snatches for time with 75#'s
Terrible form, should work on form

Have to go to the gym to get the X-fit workout in.  I will be leaving the house in the morning at 6 a.m. as I have to be in Northern Indiana at 10 a.m. tomorrow.  I probably won't be back to the house till 7:30 tomorrow night.  Hopefully, I can get at least the X-fit Workout in tomorrow.

HAPPY VALENTINES DAY to everyone tomorrow!

After the X-fit Workout, I had a brilliant idea (since the wife already knows what she was getting for Valentines Day).  I went and bought her yellow roses and a box of South Bend Chocolates and placed them out for her to see when she gets up in the morning.  Everyone is asleep right now and I will be long gone by the time they all wake up in the morning. 

    Bike
    • 1h 00m
    • 14.00 miles
    • 14.00 Mi/hr
    Strength
    • 25m

    After X-fit Worked on Chest/Back/ABS

    Sport
    • Crossfit
    • 20m

    Nate: 8 x 60# d-bell swings/5 pull-ups/5 dips/ 4 HSPU'S
    14 Rounds

    Think your having a bad day? My wife was telling me about one of her co-workers, whose daughter is 17.  She was driving back home from school and her mother was pulling out of the drive way.  The daughter came around the corner and it was icy and she slid full force into her mothers car.  Nobody was hurt but but both cars are out of commission for a while.  Not a good day for the 17 year old. 

    Time to get my rear in gear and do the X-fit workout of day.  Hopefully the gym is not too crowded.  May try to get in a lift too.  Icy roads today here in Indy but not the Winter Storm that the weathermen predicted (again they were WRONG)!!!  Motivation is lacking in getting this X-fit workout in....

    Swim
    • 1h 00m 23s
    • 3200.00 yards
    • 01m 53s /100 yards

    Bike
    • 1h 40m 06s
    • 22.40 miles
    • 13.43 Mi/hr
    Sport
    • Crossfit
    • 12m

    Deadlifts: 135/155/175/185/195/205/215/225

    I got a nap today!!!!  I was exhausted....

    Run
    • 1h 43m 14s
    • 10.60 miles
    • 09m 44s /Mi

    Saturday Shuffle, legs are dead...

    Sport
    • Rowing
    • 24m 19s

    5K on Concept 2 Rowing Machine at LA Fitness

    Went and did a 'fitness assessment' yesterday at the gym.  Jason put me thru a leg workout that I didn't record...now my legs are toast...Not sure I need a personal trainer (can't afford it anyway) but he confirmed what I already know..my legs need work.  Baseball workout with RT and not sure what is planned after that.  Need to row 5K at the gym for time, X-fit workout for the day.  Maybe go rent a DVD with the kids.......

    My avatar is different..my daughter has been giving me a hard time about the last avatar. Her brother was in the pic so I thought I would change it to feature her...

    JJCraig's Training Log


     February 2008 
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