Run
  • 28m 48s
  • 3.15 miles
  • 09m 08s /Mi

AM run before the rest of the days rain & storms roll in, very damp out. Nice easy pace.

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    38
    38
    0
    0
  • ABS - Crunches, Bicycle
    1
    28
    28
    0
    0
  • ABS - Crunches, Knee Up
    1
    28
    28
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    28
    28
    0
    0
  • BACK - Bent-over BB row
    5
    5
    5
    71
    71
  • BICEPS - Straight Bar Standing
    1
    12
    12
    55
    55
  • CHEST - Flat Bench Press
    5
    5
    5
    77
    77
  • CORE - Bridged Leg Lifts
    1
    23
    23
    0
    0
  • CORE - Half Up Twists
    1
    23
    23
    0
    0
  • CORE - Heel Touches
    1
    38
    38
    0
    0
  • CORE - Hip lifts
    1
    23
    23
    0
    0
  • CORE - Oblique Leg Extensions
    2
    28
    28
    0
    0
  • CORE - Side Planks
    2
    23
    23
    0
    0
  • CORE - Superman
    1
    28
    28
    0
    0
  • LEGS - Squats
    5
    5
    5
    99
    99
  • TRICEPS - DB Overhead Extension
    1
    12
    12
    40
    40

5x5 A wo, Arms, Core. Superset bench & back rows. Note cut back 5 reps on half up twists and bridged leg lifts to ease up on the lower back.

  • Calories out: 3323 From lifestyle:2697, From activities:626

  • Calories out: 2773 From lifestyle:2773, From activities:0
Run
  • 31m 01s
  • 3.38 miles
  • 09m 10s /Mi

Pm run with my wife in the hood. Nice and warm & humid

  • Calories out: 3110 From lifestyle:2727, From activities:383

  • Calories out: 2773 From lifestyle:2773, From activities:0
Run
  • 28m 09s
  • 3.11 miles
  • 09m 03s /Mi

Ahhh 2nd run bliss, felt much better this time around, went shirtless which is the best!
9:05, 9:00, 9:02, 1:02

  • Calories out: 3077 From lifestyle:2729, From activities:348
Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    37
    37
    0
    0
  • ABS - Crunches, Bicycle
    1
    27
    27
    0
    0
  • ABS - Crunches, Knee Up
    1
    27
    27
    0
    0
  • ABS - Crunches, Lying Oblique
    2
    27
    27
    0
    0
  • BACK - Pulldowns - Medium Grip
    2
    12
    13
    66
    66
  • BICEPS - Straight Bar Standing
    1
    12
    12
    55
    55
  • CORE - Bridged Leg Lifts
    1
    27
    27
    0
    0
  • CORE - Half Up Twists
    1
    27
    27
    0
    0
  • CORE - Heel Touches
    1
    37
    37
    0
    0
  • CORE - Hip lifts
    1
    22
    22
    0
    0
  • CORE - Oblique Leg Extensions
    2
    27
    27
    0
    0
  • CORE - Side Planks
    2
    22
    22
    0
    0
  • CORE - Superman
    1
    27
    27
    0
    0
  • LEGS - Deadlifts
    1
    10
    10
    121
    121
  • LEGS - Squats
    5
    5
    5
    76
    94
  • SHOULDERS - Military BB
    5
    5
    5
    61
    61
  • TRICEPS - DB Overhead Extension
    1
    13
    13
    40
    40

Stronglifts 5x5 workout B with, Bi-Triceps, Pulldowns and BT rock the core in between sets

  • Calories out: 2989 From lifestyle:2720, From activities:270

  • Calories out: 2773 From lifestyle:2773, From activities:0

Donto's Training Log


 November 2014 
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Time
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Time
  • November's totals
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