Attitude is Everything

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Saturday - April 5

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
CHEST - Flat Bench Press
3
15
15
45
45
CHEST - Flies - Flat
3
15
15
10
10
CHEST - Incline DB
3
15
15
15
15
CHEST - Pushups
3
10
10
0
0
SHOULDERS - General
3
15
15
20
20
SHOULDERS - Shoulder Press - Machine
3
15
15
20
30

shoulders general - lateral raise

Sport

Martial Arts - Mixed
1h 45m

karate - grappling, sparring

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Friday - April 4

Swim

40m
1500.00 yards
02m 40s /100 yards

I didn't want to get up this morning....but I am a persistent pumpkin....so, I got up!

Run

28m 23s
3.00 miles
09m 28s /Mi

ran at gym...I was hoping to run outside, but it has been raining on and off all day...

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Thursday - April 3

Run

46m 31s
4.92 miles
09m 27s /Mi

Warminster Park with Fred....a little fatigued

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
ABS - Incline sit-ups
2
25
25
0
0
ABS - Knee-Raise, Hanging
4
5
25
0
0
BICEPS - BB Preacher
3
15
15
20
25
BICEPS - Pulley Curls
3
15
15
25
25
CHEST - Incline DB
3
15
15
15
20
CHEST - Pushups
3
10
10
0
0
SHOULDERS - Front BB Raise
3
15
15
25
25
SHOULDERS - Shoulder Press - Machine
3
15
15
12
12

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Wednesday - April 2

Run #1

30m
3.10 miles
09m 41s /Mi

gym

Run #2

31m 53s
2.00 miles
15m 56s /Mi

walk after my run while I waited for Rusty

inspire me (3)

Tuesday - April 1

Run

1h 00m
6.20 miles
09m 41s /Mi

speed day:
1mi w/u @ 10.0 pace
5x 800 @ 8.30 pace
0.5 mi in between each 800@ 10.0 pace
0.5mi c/d @ 10.0 pace
walk to end of hour (0.2)

this felt much better than the speed day last week....better to warm up more slowly!

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Monday - March 31

Swim

45m
1500.00 yards
03m /100 yards

nice to swim again....I just wish I had waited until tomorrow since my challenge is for 1500 yds swimming per week!

Sport

Martial Arts - Mixed
1h 00m

karate - tough workout!....wearing my nice new belt

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Sunday - March 30

Run

1h 45m
10.50 miles
10m /Mi

ran at gym due to windy, chilly weather.....time is not exact since I accidently pulled the emergency stop about 35 min into the workout....close enough!