Shoeless

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Monday - August 19

Bike
  • 15m
  • 3.80 miles
  • 15.20 Mi/hr

Recumbent

Swim
  • 17m 45s
  • 1000.00 yards
  • 01m 46s /100 yards
Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    40
    40
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    20
    20
    0
    0
  • CORE - Back Bridges
    2
    30
    30
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    15
    15
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0
  • LEGS - Leg Raises
    2
    20
    20
    3
    3
  • LEGS - Leg Raises - Glut (prostrate)
    2
    20
    20
    3
    3
  • LEGS - Side Leg Lifts
    2
    20
    20
    3
    3

also quad sets, SAQ, ham stretch etc.

Sunday - August 18

Saturday - August 17

Bike
  • 15m
  • 3.70 miles
  • 14.80 Mi/hr

Recumbent

Strength
  • 1h 00m

wobble board - 20 reps each side, 2x playing catch
wobble board - balance sideways 20 reps/catch/2x
step downs - 20 each side, 2x playing catch
lunge/lift - 20, resisted
single leg press w/balance disk - 20 @ 50 lbs,
single leg press w/balance disk - 20 @ 50 lbs, resisted
medicine ball - stand on one leg, touch ball to floor, straight then crossover 20, 20 resisted
monster walks
lateral lunges
shoulders - doorway stretch
dumbell swings - thumbs up 20 each side, 20 alternating, 20 each side, holding opposite side outstretched, 20 alternating
tricep extension, narrow grip 20 lbs. 20 - 2x
lat pulls - 60 lbs 20 - 2x

Also quad sets, extension, short arc quads

Friday - August 16

Bike
  • 10m
  • 2.60 miles
  • 15.60 Mi/hr

Recumbent

Swim
  • 16m 30s
  • 1000.00 yards
  • 01m 38s /100 yards

My fastest 750 ever, 12:09!

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    2
    40
    40
    0
    0
  • ABS - Leg Raises, Flat Bench
    2
    10
    10
    0
    0
  • ABS - Medicine Ball Twist
    2
    30
    30
    0
    0
  • BACK - Hyperextensions
    2
    20
    20
    0
    0
  • CORE - Hip lifts
    2
    15
    15
    0
    0
  • GENERAL - Leg Raises
    2
    20
    20
    3
    3
  • LEGS - Leg Raises - Glut (prostrate)
    2
    20
    20
    3
    3
  • LEGS - Side Leg Lifts
    2
    20
    25
    3
    3

Also quad sets, leg extensions, ham stretch.

Thursday - August 15

Bike
  • 10m
  • 2.60 miles
  • 15.60 Mi/hr

Recumbent

Strength
  • 1h 00m

wobble board - 20 reps each side, 2x playing catch
wobble board - balance sideways 20 reps/catch/2x
step downs - 20 each side, 2x playing catch
lunge/lift - 20, resisted
single leg press w/balance disk - 20 @ 50 lbs,
single leg press w/balance disk - 20 @ 50 lbs, resisted
medicine ball - stand on one leg, touch ball to floor, straight then crossover 20, 20 resisted
monster walks
lateral lunges
shoulders - doorway stretch
dumbell swings - thumbs up 20 each side, 20 alternating, 20 each side, holding opposite side outstretched, 20 alternating
tricep extension, narrow grip 20 lbs. 20 - 2x
lat pulls - 60 lbs 20 - 2x

Also quad sets, extension, short arc quads

Wednesday - August 14

Bike
  • 16m
  • 3.77 miles
  • 14.14 Mi/hr

Recumbent

Swim
  • 13m 50s
  • 750.00 yards
  • 01m 50s /100 yards

Took it easy today.

Strength
  • 35m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch, Twisting
    2
    40
    40
    0
    0
  • ABS - Medicine Ball Twist
    2
    30
    30
    0
    0
  • ABS - V-Ups (FB)
    2
    10
    10
    0
    0
  • BACK - Hyperextensions
    2
    20
    20
    0
    0
  • CORE - Hip lifts
    2
    15
    15
    0
    0
  • GENERAL - Leg Raises
    2
    20
    20
    3
    3
  • LEGS - Leg Raises - Glut (prostrate)
    2
    20
    20
    3
    3
  • LEGS - Side Leg Lifts
    2
    20
    25
    3
    3

Also quad sets, leg extensions, ham stretch.

Tuesday - August 13

Bike
  • 15m
  • 4.27 miles
  • 17.08 Mi/hr

Recumbent

Strength
  • 1h 00m

wobble board - 20 reps each side, 2x playing catch
wobble board - balance sideways 20 reps/catch/2x
step downs - 20 each side, 2x playing catch
lunge/lift - 20, resisted
single leg press w/balance disk - 20 @ 50 lbs,
single leg press w/balance disk - 20 @ 50 lbs, resisted
medicine ball - stand on one leg, touch ball to floor, straight then crossover 20, 20 resisted
monster walks
lateral lunges
shoulders - doorway stretch
dumbell swings - thumbs up 20 each side, 20 alternating, 20 each side, holding opposite side outstretched, 20 alternating
tricep extension, narrow grip 20 lbs. 20 - 2x
lat pulls - 60 lbs 20 - 2x

Also quad sets, extension, short arc quads

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Shoeless' Training Log


 August 2013 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 

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