Strength
  • 50m

Lats/Delts/Traps - Strength and Size

Lat pulldowns - 3 sets, 12 reps (130#)

Seated row -
6/12, 5/10, 4/8 (75#/45#)
12/6 (45#/75#)

Prone bench row -
6/12, 5/10, 4/8 (2x35#/2x20#)
12/6 (2x20#/2x35#)

Front/side raise on Bosu ball - 3 sets, 12 reps (2x10#)

Upright rows -
6/12, 5/10, 4/8 (70#/30#)
12/6 (30#/60#)
Supersets with 4 sets of rear delt raises, 10 reps (15#)

Machine shrugs - 4 sets, 10 reps (240#)

I actually felt like I was building muscle in this workout today. I love working traps...heavy shrugs rocks.

Sport
  • Crossfit
  • 08m 15s

Fun workout today...a little tidbit from my brain, it was kinda cool.

4 rounds, for time, of:
20 jumping jacks
3 plyo thrusters
20 situps
5 plyo-situps (throwing medicine ball)
20 walking lunges
7 plyo lunges
Push bench across gym floor
Run back to start with weights

Round 1 - 200
Round 2 - 208
Round 3 - 205
Round 4 - 202

Negative splits on the last two rounds. This was a great workout...nice and sweaty!

OK, starting tomorrow I will blog more for the weekend.  And there will be pictures.  Boston here I come!

  • Health data: Sleep: 4 Stress: 5 Soreness: 3 Fatigue: 4 Overall Workout: 4
Strength
  • 1h 05m

Legs - Strength and Size

Leg Extension - 3 sets of 12 reps (130#)
Leg Press - 3 sets of 12 pres (90, 100, 110#)

Squats -
6/12 (185#/135#), 5/10 (205#/135#), 4/8 (225#/135#)
12/6 (155#/205#)

Deadlifts -
6/12, 5/10, 4/8 (225#/135#)
Seated Leg Curl (Back was on FIRE after DL's)
12/6 (130#/170#)

Calf Press on Leg Press Machine -
6/12 (165#/130#), 5/10 (180#/145#), 4/8 (210#/180#)
12/6 (165#/240#)

Double Crunch Machine - 4 sets of 50 reps (20#)

Sport
  • Crossfit
  • 11m 47s

...
CrossFit - Olympic 2 minute defense

For time:
8 rounds of
1 65lb squat clean (from the floor)
2 65lb hang squat cleans
1 65lb hang snatch
1 65lb overhead squat
Sprint from one end of the gym to the other

Rest 2 minutes

Repeat 8 rounds of above.

First 8 rounds - 4:57
Second 8 rounds - 4:50

This workout totally kicked ass!! I made four more people do it tonight!

Very busy day at work...14 hours with only a lunchbreak.  Sorry I wasn't around today, just trying to cram a whole week's worth of work into three days.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 5
Swim
  • 25m 35s
  • 1500.00 yards
  • 01m 43s /100 yards

Straight out 1500yd swim. The goal for this was to finish it at a faster pace than I started. I've very rarely negative split a fairly long swim.

I split my watch every 500...
0849 - 849
1723 - 834
2535 - 812

Plus, my second half was faster than my first. 13 minutes for the first half, and 1235 for the second.

Strength
  • 1h 05m

Chest/Bi's/Tri's - Strength and Size

Incline DB flyes - 3 sets of 12 reps (2x25#)

Incline DB press -
6/12, 5/10, 4/8 (2x60#/2x35#)
12/6, 10/5, 8/4 (2x30#/2x55#)

Machine press -
6/12, 5/10, 4/8 (120#/65#)
12/6, 10/5, 8/4 (65#/120#)

Preacher hammer curl - 3 sets, 12 reps (2x20#)

Barbell curl -
6/12, 5/10, 4/8 (70#/40#)
12/6, 10/5, 8/4 (40#/70#)

Rope pressdown - 3 sets, 12 reps (80#)

Wide grip reverse pressdown -
6/12, 5/10, 4/8 (130#/90#)
12/6, 10/5, 8/4 (90#/130#)

Sweaty workout today!! But that's good, I feel like I built some muscle today!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7
Bike #1
  • 30m 48s
  • 8.23 miles
  • 16.03 Mi/hr

Part of the mother of all failed workouts. Logistics were just not right. We were supposed to be doing descending bricks but there was no place to put the bikes in between. It would be pointless to take 5 to 7 minutes to put the bikes up when the whole premise of the workout was to switch between biking and running as quickly as possible. So we just put the bikes up and ran for 15 minutes after the 30 minute bike. GRRR...I hate when things don't work like I want.

By the way, this includes all the stopping and starting and waiting for cars at intersections. I had no regular stopwatch, I just watched the clock.

Run
  • 14m 40s
  • 1.74 miles
  • 08m 26s /Mi

No motivation since we were both kinda bummed about the workout.

Bike #2
  • 11m 27s
  • 2.56 miles
  • 13.41 Mi/hr

The trip from the parking lot to the beach. Up and over the Memorial Bridge...nice climb!!

Bike #3
  • 10m 57s
  • 2.56 miles
  • 14.03 Mi/hr

The trip back from the beach to the car. Another trip over the bridge. I like to climb.

HAPPY EASTER!

0905 - Needed the extra sleep last night for sure.  Today we have a big workout on the schedule.  A combination of bike/run bricks.  We'll see how it works out...I hope my feet are in good enough shape to run!

  • Health data: Sleep: 5 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 1
Strength
  • 50m

Back/Shoulders/Traps - Strength and Endurance

Lat Pulldowns - 3 sets, 8-12 reps (100, 115, 130#)

Pullups - 8

One Arm Mid-row on BOSU -
12/24, 10/20, 8/16 (80#/40#)
24/12, 20/10, 16/8 (40#/70#, 50#/80#, 60#/90#)

Low Row -
6/12, 10/5 (270#/180#)

Triple Shoulder (Lateral Raise, Front Raise, Upright Row) on BOSU -
3 sets of 12, 2x10#

Lateral Raise Machine -
12/24, 10/20, 8/16 (40#/20#)
24/12 (20#/40#)

Dumbbell Shrugs -
12/24, 10/20, 8/16 (2x70#/2x35#)
24/12, 20/10, 16/8 (2x35#/2x70#)

OK, Umstead results are FINALLY up!! 
I was 7th out of 35 in my Age Group (M30-39...they are ten-year age groups) and I was 24th overall out of 248.  I'm good with these stats but I think I can do better.

Just a short day at work today.  I have lots of catching up to do.  Bill paying, schedule making, car repairing, etc.  I'm debating getting my brakes and suspension done NOW, as opposed to when I get the last of the credit cards paid off.  I really need front brakes and front suspension.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Overall Workout: 5
Strength

Legs/Abs - Strength and Endurance

Leg Extension - 3 sets of 12 (90#)

Seated Leg Curl - 3 sets of 12 (90#)

Leg Extension -
12/24, 10/20, 8/16 (110#/50#)
24/12 (50#/110#)

Prone Leg Curl -
12/24, 10/20, 8/16 (90#/40#)
24/12 (40#/90#)

Double Crunch Machine - 4 sets of 50 (20#)

Seated Calf Raises -
12/24, 10/20, 8/16 (70#/45#)
24/12 (45#/70#)

Sport
  • Stairmaster
  • 20m

Intervals on Stairmaster...
3 min warmup
1 min fast, 1 min slow x 8
1 min cooldown

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4
Bike
  • 1h 00m
  • 19.00 miles
  • -----

My first spin class at Laaaa Fitness! Fun! Supersweatfest!

Strength
  • 50m

Chest/Bi's/Tri's - Strength and Endurance

Fitball flyes - 2 sets, 10-12 reps (2x15#/2x20#)

Dumbbell flat press with leg lift -
12/24, 10/20, 8/16 (2x40#/2x20#)
24/12, 20/10, 16/8 (2x20#/2x40#)

Machine incline press -
12/24, 10/20, 8/16 (90#/45#)
24/12, 20/10, 16/8 (45#/90#)

Incline seated curl - 2 sets, 10 reps each (2x15#)

Standing DB curl -
12/24, 10/20, 8/16 (2x20#/2x10#)
24/12, 20/10, 16/8 (2x10#/2x20#)

Rope pressdown - 3 sets, 8-12 reps (40-50-60#)

Lying straightline extension with leg lift -
12/24, 10/20, 8/16 (2x20#/2x10#)

Widegrip reverse pressdown -
24/12, 20/10, 16/8 (80#/40#)

This was the lighter version of Monday's workout. Wow...it HUUUUUURT!!! 24 reps is INSANE!! I finally sweated enough to resemble the workouts Victor and I were doing before I took my lifting hiatus before the 100.

Sport
  • Stairmaster
  • 05m



Stairmaster was the cooldown after my weight training.

Today was busy!  Almost no break whatsoever, other than my lunch hour, which I spent working out.  I was happy to get spinning class done though, been looking forward to that!

  • Health data: Hours slept: 7 Overall Workout: 5

DivergentQ's Training Log


 April 2009 
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Time
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