|
HEY MARATHON MAN, GOOD WORKOUT!!! :D
 |
7-11-05 continued
You would think I would take a lazy walk - nope with water to deliver I did the suicide walk.
Accomplished a 2.0 mile walk in the heat of the day on 7 to 10% grades on both ends - felt good and yep you could feel the burn on that one. Now for football practice with DS :lol: :lol: :lol: :lol: |
7/12/05
Completed extended cardio - cool running week 5 # 1. Course is now 3.1 miles. Did ok on run but could feel the lack of sleep 37.35. Includwing a 5 min pre-warmup and 5 min cool down and one extra 5 minute segment.
Back from my lazy 7 days off - did run and hike but did not do abs in the forest Abs for Tuesday ---- Ab Crunch - unresisted feet elevated - 154 each for 12 second hold each Ab Crunch - unresisted feet elevated - elbow to knee - 77 each for 12 second hold each. Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 2 sets, 140 lb x 25 each All totaled up today - 316 Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist. Tonight football practice with DS. |
7/13/05
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 and 210#-9 increased amount Squat Tim 210#-12x2 and 210#-9 increased amount Barbell Curls Tim 130#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 168 for 12sec increased amount raised elevation Crunch – Elbow/knee Tim 84 for 12sec increased amount raised elevation Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 140#-30ea x 3sets, increased amount Chest Fly inclined Tim 100#-12 French Press Tim 60#-12 Wide Pulldowns Tim 160#-12 Reversed Wide Pulldown Tim 160#-12 Standing rev grip wide Pulldown Tim 160#-12 Row 5 min Tim 100# Yes Will Toss in a walk today Will throw in football practice with DS tonight :) :) :) |
You are the bionic man it looks like. When do you have time to do anything else? TEE HEE Great Job...no wonder you are "feeling the burn". Take Care!
|
Completed extended cardio - cool running week 5 # 2. Course is 3.1 miles. Did ok on run but could feel the back pain 38.57. Includwing a 5 min pre-warmup and 5 min cool down and one extra 7 minute segment to what they listed to do today :lol: :lol: :lol: .
Abs for Thursday ---- Ab Crunch - unresisted feet elevated - 84 each for 12 second hold each Ab Crunch - unresisted feet elevated - elbow to knee - 24 each for 12 second hold each. Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 2 sets, All totaled up today - 168 Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist. Tonight football practice with DS. |
July 15
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 and 210#-10 increased amount Squat Tim 210#-12x2 and 210#-10 increased amount Barbell Curls Tim 130#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 182 for 12sec increased amount Crunch – Elbow/knee Tim 91 for 12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 140#-30ea x 3sets, 140# - 10 each increased amount Chest Fly inclined Tim 100#-12 French Press Tim 60#-12 Wide Pulldowns Tim 160#-12 Reversed Wide Pulldown Tim 160#-12 Standing rev grip wide Pulldown Tim 160#-12 Row 5 min Tim 100# Yes Will Toss in a walk today |
7/16
Off today - buiilding things at the lake - back still tender -
Run on Sunday :) :) |
Completed extended cardio - cool running week 5 # 3. Course is 3.1 miles. Did better than thursday 34:38 or 4 minutes 19 seconds better than Thursday.
Includes a 5 min pre-warmup walk. Today they wanted 20 minute non stop and I ran out of course at 29 minutes non stop so we will need to extend again ;) |
July 18
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x2 and 210#-11 increased amount Squat Tim 210#-12x2 and 210#-11 increased amount Barbell Curls Tim 130#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 212 for 12sec increased amount Crunch – Elbow/knee Tim 105 for 12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 140#-30ea x 3sets, 140# - 15 each increased amount Chest Fly inclined Tim 100#-12 French Press Tim 60#-12 Wide Pulldowns Tim 160#-12 Reversed Wide Pulldown Tim 160#-12 Standing rev grip wide Pulldown Tim 160#-12 Row 5 min Tim 100# Yes Finished a walk today and tonight DS football practice :lol: ;) |
Well so far things are going good I accelerated the cool Running program from Week 5 to the end week 9 cause I needed more. I believe it is a great program and if you were not walking like I was for 60 days prior you would probably need the whole program.
Went out today and ran the course in 33:55 which is 43 seconds faster than Saturday. Might take the first 5 minutes and eliminate fast walk next time for warm up and do that elsewhere before the course. Still need to improve time but feeling really good about progress. Abs for Thursday ---- decided today to do half of weight workout days have to fool body sometimes :lol: :lol: :lol: Ab Crunch - unresisted feet elevated - 106 each for 12 second hold each Ab Crunch - unresisted feet elevated - elbow to knee - 56 each for 12 second hold each. Ab Crunch seated inclined bench resisted - 140 lb x 30 each x 1 set, 140 lb x 26 each All totaled up today - 218 Did 1 set incline bench press at 120 lbs and 1 set 12 incline chest fly resisted at 100 lbs could not resist. Tonight football practice with DS. |
July 20, 2005
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x 3 rotations, increased amount Squat Tim 210#-12x 3 rotations, increased amount Barbell Curls Tim 130#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 280 for 12sec increased amount Crunch – Elbow/knee Tim 119 for 12sec increased amount Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 140#-30ea x 3sets, 140# - 20 each increased amount Chest Fly inclined Tim 110#-12- increased amount French Press Tim 60#-12 Wide Pulldowns Tim 160#-12 Reversed Wide Pulldown Tim 160#-12 Standing rev grip wide Pulldown Tim 160#-12 Row 5 min Tim 100# Yes Will walk today and tonight DS football practice |
Thursday
Went out today and ran the course in 30:56 which is 3 minutes faster than Tuesday. Still need to improve time but feeling really good about progress.
Need to do ab work - back later :) :) |
July 22, 2005
Todays workout
Row 5 min Tim 60# Yes Leg Curl Tim 90#-12 Leg Extension Tim 120#-12 Bench Press Tim 210#-12x 3 rotations, 210# x 5 , increased amount Squat Tim 210#-12x 3 rotations, 210# x 5 , increased amount Barbell Curls Tim 130#-12 Lying Bicep Curls Tim 110#-12 Lying Shoulder Pullover Tim 110#-12 Low Back Extension Tim 130#-12 Crunch feet elevated Tim 140 for 12sec increased incline Crunch – Elbow/knee Tim 70 for 12sec increased incline Trunk Rotation Tim 50#-12RL Shoulder press inclined Tim 120#-12 Seated Ab Crunch inclined Tim 150#-30ea x 2sets, increased weight Chest Fly inclined Tim 110#-12 French Press Tim 60#-12 Wide Pulldowns Tim 170#-12 increased weight Reversed Wide Pulldown Tim 170#-12 increased weight Standing rev grip wide Pulldown Tim 170#-12 increased weight Row 5 min Tim 100# Yes Will walk today and tonight DS football practice |
July 23
Went out today and ran the course in 30:56 which is the same time as Thursday. Still need to improve time but feeling really good about progress.
|
| All times are GMT -6. The time now is 22:38. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.