Let's Rock 2011

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November 6

Run
  • 1h 05m
  • 6.00 miles
  • 10m 49s /Mi
Strength
  • 1h 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    250
    250
    0
    0
  • BACK - Bent-over DB row
    3
    8
    8
    55
    55
  • BACK - Pulldowns - Wide Grip
    3
    8
    10
    80
    90
  • BICEPS - DB Curls
    3
    8
    8
    35
    40
  • BICEPS - DB Preacher
    1
    8
    8
    35
    35
  • BICEPS - Straight Bar Standing
    2
    55
    75
    8
    10
  • CHEST - Flat Bench Press
    3
    3
    10
    135
    155
  • CHEST - Incline DB
    3
    7
    8
    110
    110
  • LEGS - Hamstring curl
    3
    8
    8
    50
    70
  • LEGS - Leg Extensions
    3
    8
    8
    65
    65
  • LEGS - Leg Press
    3
    8
    8
    180
    180
  • SHOULDERS - Cuban Press
    1
    10
    10
    50
    50
  • SHOULDERS - Flys
    2
    8
    8
    50
    50
  • SHOULDERS - Military BB
    3
    7
    7
    70
    70
  • TRICEPS - Dips
    3
    12
    12
    0
    0
  • TRICEPS - Rope pulldown
    3
    8
    8
    70
    70

November 5

Bike
  • 1h 00m
  • 12.00 miles
  • 12.00 Mi/hr

Indoor

Run
  • 52m
  • 5.00 miles
  • 10m 24s /Mi

MAF Test
9:12
9:45
10:00

November 4

Bike
  • 1h 50m
  • 22.00 miles
  • 12.00 Mi/hr

November 3

Run
  • 1h 41m 30s
  • 10.50 miles
  • 09m 40s /Mi

November 2

Bike
  • 1h 10m
  • 14.00 miles
  • -----
Strength
  • 1h 05m

30 Sets Upper Body
12 Sets Lower Body
240 Reps Abs
Bench 135-lbs 3 x 8

November 1

Run
  • 52m
  • 6.20 miles
  • 08m 23s /Mi

Last 4 Tempo Run with Mick

October 31

Halloween --OFF

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JJCraig's Training Log


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