Green Beret Memorial

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Hope Mills,NC 
Today
Patchy rain nearby High 83FLow 68F
  • Temp: 82F
  • Hum: 51%
  • W: 8mph SSW
THURSDAY
Light rain shower
High 83F
Low 66F
FRIDAY
Sunny
High 75F
Low 47F
SATURDAY
Sunny
High 72F
Low 49F
SUNDAY
Sunny
High 73F
Low 51F

July 9

Run
  • 51m
  • 4.87 miles
  • 10m 28s /Mi
Strength
  • 49m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Standing Side Bends
    3
    15
    15
    35
    35
  • ABS - Trunk Twists
    3
    20
    20
    45
    45
  • BACK - Bent-Arm Lat Pulldowns
    3
    15
    15
    80
    80
  • BACK - Straight Arm Lat Pulldowns
    3
    10
    10
    80
    80
  • BICEPS - DB Curls
    3
    12
    12
    20
    20
  • BICEPS - Hammer Curls
    3
    12
    12
    20
    20
  • FOREARMS - Wrist curls
    3
    15
    15
    15
    15
  • TRICEPS - Pulley pushdown
    3
    10
    10
    80
    80

  • Calories: 1423 From fat:552.12 (77.51g, 38.8%), From Carbs:524.62 (165.72g, 36.87%), Protein:346.25 (109.37g, 24.33%)
  • Calories out: 3653 From lifestyle:2645, From activities:1008, Net loss:-2230
  • Health data: Hours slept: 7

July 8

  • Calories: 2501 From fat:884.5 (99.16g, 35.37%), From Carbs:1203.3 (303.53g, 48.11%), Protein:413.2 (104.23g, 16.52%)

July 7

Run
  • 30m
  • 2.74 miles
  • 10m 57s /Mi

Recovery: From 164 to 93
Total event time: 01:23:22

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Lateral pull-downs
    3
    12
    12
    80
    80
  • BICEPS - DB Curls
    3
    12
    12
    20
    20
  • BICEPS - Hammer Curls
    3
    15
    15
    15
    15
  • CHEST - Alternate DB Press
    3
    12
    12
    15
    15
  • FOREARMS - Reverse Curls
    3
    12
    12
    80
    80
  • FOREARMS - Wrist curls
    3
    15
    15
    15
    15
  • SHOULDERS - Flys
    3
    12
    12
    15
    15
  • TRICEPS - Dumbell Kickbacks
    3
    12
    12
    15
    15
  • TRICEPS - Pulley pushdown
    3
    12
    12
    80
    80
  • TRICEPS - Rope pulldown
    3
    12
    12
    100
    100

Very good workout!

Just picked up a 30-day supply of MUSCLETECH CREAKIC to supplement my gym time. This will be a test just to see if I recognize any benefits from a creative supplement. Run scheduled this evening and I'll also hit the weights for another upper workout with a core mixture.

 

Took 4 x MUSCLETECH GAKICs...


   
   
   
   
   
   
   
   
   


 

 
  

 

   
  

 

   

 

 

  • Calories: 1005 From fat:531.38 (93.84g, 52.87%), From Carbs:266.74 (105.99g, 26.54%), Protein:206.88 (82.21g, 20.59%)
  • Calories out: 2963 From lifestyle:2138, From activities:825, Net loss:-1958
  • Health data: Hours slept: 7

July 6

  • Calories: 1742 From fat:1068.82 (116.53g, 61.36%), From Carbs:229.05 (56.19g, 13.15%), Protein:444.13 (108.95g, 25.5%)

July 5

Bike
  • 36m 23s
  • 8.27 miles
  • 13.64 Mi/hr
Run
  • 53m
  • 4.70 miles
  • 11m 16s /Mi

Recovery: From 164 to 93
Total event time: 02:23:07

Strength
  • 1h 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Lat Pulldowns
    3
    12
    12
    120
    120
  • BACK - Pulldowns - Medium Grip
    3
    12
    12
    120
    120
  • BICEPS - DB Curls
    4
    10
    10
    15
    20
  • FOREARMS - Wrist curls
    3
    10
    10
    15
    15
  • FOREARMS - Wrist extensions
    3
    10
    10
    15
    15
  • TRICEPS - Pulley pushdown
    3
    12
    12
    80
    80
  • TRICEPS - Rope pulldown
    3
    12
    12
    80
    80

Good workout.

Very good overall workout this morning. Roughly two hours in the gym and then a quick 8-mile ride. Run, weights, and ride, good nuff for the day. :)

RUN:                                                    BIKE:

      
      
      
      
      
      
      
      
      
      
      
      
      
      

 

  • Calories: 1756 From fat:953.02 (91.49g, 54.27%), From Carbs:574.45 (124.09g, 32.71%), Protein:228.53 (49.36g, 13.01%)
  • Calories out: 3673 From lifestyle:2121, From activities:1552, Net loss:-1917
  • Health data: Hours slept: 7

July 4

  • Calories: 900 From fat:182.03 (20.93g, 20.23%), From Carbs:525.56 (135.97g, 58.4%), Protein:192.41 (49.78g, 21.38%)

July 3

Bike
  • 43m 16s
  • 8.07 miles
  • 11.19 Mi/hr
Run
  • 45m
  • 4.30 miles
  • 10m 28s /Mi

  • Calories: 1562 From fat:472.9 (46.25g, 30.28%), From Carbs:839.69 (184.79g, 53.76%), Protein:249.42 (54.89g, 15.97%)
  • Calories out: 3542 From lifestyle:2653, From activities:890, Net loss:-1980
  • Health data: Hours slept: 7
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JMMauldwin's Training Log


 July 2012 
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Volume

Time
Distance

Actual vs Planned

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Totals

  • May's totals
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  • 2012 totals