Concord,NC 
Today
Overcast High 38FLow 28F
  • Temp: 34F
  • Hum: 55%
  • W: 4mph NE
SUNDAY
Light drizzle
High 43F
Low 38F
MONDAY
Overcast
High 57F
Low 37F
TUESDAY
Light drizzle
High 44F
Low 38F
WEDNESDAY
Moderate rain
High 67F
Low 48F
I'm finally able to step down as President of H-CTC. It's been a great run since October 2010, but way overdue in coming. I met with a few members last night that had discussed the approach they wanted to take and shared what they came up with. We'll have the candidates posted by next month and elections in December.
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    25
    25
    35
    35
  • BACK - Upright row
    3
    25
    25
    50
    50
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    45
    45
  • CORE - Back Bridges
    1
    1
    1
    0
    0
  • CORE - Crunch, Alternate Knee Lift
    3
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    5
    5
    0
    0
  • 2
    25
    25
    40
    40
  • LEGS - Squats, Rythm
    3
    25
    25
    50
    50
  • SHOULDERS - Alternate Standing DB Press
    1
    25
    25
    20
    20
  • SHOULDERS - Clean and Press
    3
    25
    25
    35
    35
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    45
    45

Cut back on the clean and press weight to make sure I didn't do anything crazy like last Monday night. Packed class, Jose did a great job.

No swim today, sharp pain in lower back. Using a TENS unit on it at work. I need to go with lighter weights on the clean and press track.
Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Deadlifts
    3
    25
    25
    35
    35
  • BACK - Upright row
    3
    25
    25
    50
    50
  • BICEPS - Straight Bar Standing
    3
    25
    25
    40
    40
  • CHEST - Flat Press Wide Grip
    3
    25
    25
    45
    45
  • CORE - Back Bridges
    1
    1
    1
    0
    0
  • CORE - Crunch, Alternate Knee Lift
    3
    10
    10
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    5
    5
    0
    0
  • 2
    25
    25
    40
    40
  • LEGS - Squats, Rythm
    3
    25
    25
    50
    50
  • SHOULDERS - Alternate Standing DB Press
    1
    25
    25
    20
    20
  • SHOULDERS - Clean and Press
    3
    25
    25
    50
    50
  • SHOULDERS - Rotator Cuff - Front
    1
    25
    25
    15
    15
  • TRICEPS - Back Dips
    1
    20
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    25
    25
    45
    45

Injured lower back, felt it during the class but it wasn't bad enough to stop.

Run
  • 56m 06s
  • 4.77 miles
  • 11m 45s /Mi

Again my Garmin is not loading. I did delete my last 18 workouts and still no results. It's not BT's problem because the wo's are not loading the the Garmin site either. I delete all and hopefully this fixes the problem in the future. Heading to Richmond, Va in a couple hours.

wsandford's Training Log


 October 2013 
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Time
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