Crusty's schedule

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Wednesday - October 28

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Tuesday - October 27

Strength

1h 00m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pullups - Medium Grip, Pronated
4
10
20
170
170
BICEPS - DB Curls Alternating
3
10
10
40
40
BICEPS - Pulley Curls
2
10
10
22
22
CHEST - Flat Bench Press
5
1
8
135
225
CHEST - Incline DB
3
7
10
60
65
CHEST - Standing Cable Crossovers
2
10
10
22
22
LEGS - Leg Press
3
8
8
450
450
TRICEPS - Rope pulldown
2
10
10
45
45

Good lifting session. Very llittle downtime

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Monday - October 26

Sport

Spinning Class
45m

45 min Power Zone MAX class

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Sunday - October 25

Sport

Spinning Class
1h 00m

60 min Peloton Power Zone Endurance class. Calf is feeling much better but will give it several days off before trying to run again.

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Saturday - October 24

Run

35m
4.75 miles
07m 22s /Mi

Treadmill 400m intervals. Felt good the whole way. Was planning on 5 miles of 10x400on/400 off. Fast intervals at 6:20, recoveries at 8:15. Was feeling very good until the end of the 9th when my right calf started hurting. Finished that one, and took about 5 steps on the last one and it was hurting worse, so I called it a day, decided not to chance an injury. lots of stretching and rolling coming up tonightl

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Friday - October 23

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Pullups - Medium Grip, Pronated
1
20
20
170
170
BICEPS - BB Preacher
3
10
10
50
50
CHEST - Incline DB
3
10
10
60
60
TRICEPS - Dips
3
15
15
205
215

Quick lifting session before work. First time doing preacher curls in a couple of weeks nad felt WEAK.

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Thursday - October 22

Bike

1h 33m
28.80 miles
18.58 Mi/hr

Good ride over the usual Big East Fork, Old harding route. Cut it off at Parker's Branch. Wasn't feeling great to start, caught another guy turning off Old Hillsboro and rode with him over hte hill to Old Hrading. he was tough, and we rode much faster than I would've ridden alone. But it felt good and I kept it up for most of the rest of the ride. Pretty day.