Run
  • 19m 49s
  • -----
  • -----
Strength
  • 50m

First Max Lift since May, so I wasn't entirely sure where to start and being that the format has changed since the lasst time I did them (starting with biggest weight), I didn't get to build up to anything.... so, I just tried to jump in where I thought I left off in May. Ended up starting way too low on the rows, so I bumped the weight for the second set. Hack Squats, I nearly hurt my back... first attempt was waaay too much, so backed it off, then intentionally did smaller amounts for the last two sets to asw not to aggravate anything. Leg extensions, I need to seriously pump up the weight across all sets.

Oh, and I just this moment realized that I completely forgot the 50% & 75% warmup sets.
Reps in parenthesis.

Leg Press: 810 (4), 790 (6), 720 (8)

Seated Low Row: 160 (5), 180 (7), 160 (9)

Back Ext: 15# (20, 20, 20)
Push Ups: (20, 20, 18)
Sit Ups: 10# (20, 20, 20)

Lat Pulls: 120 (6), 110 (8), 100 (10)

Hack Squats: 210 (3), 160 (5), 130 (7)

Leg Curl: 155 (5), 145 (7), 135 (9)

Leg Ext: 155 (6), 155 (8), 155 (10)

  • Calories out: 3401 From lifestyle:2787, From activities:614
Bike #1
  • 1h 01m 01s
  • 15.98 miles
  • 15.71 Mi/hr
Run
  • 45m 01s
  • 4.84 miles
  • 09m 18s /Mi
Bike #2
  • 1h 00m 01s
  • 16.54 miles
  • 16.53 Mi/hr
Strength
  • 25m

All exercises to specified reps.

Hack Squat: 70, 90, 110#
Lat Pull: 87.5#
Leg Press: 410#
Low Row: 95#
Leg Curl: 110#
Leg Ext: 110#

No extra exercises today, just wanted to move through what was scheduled.

  • Calories out: 5131 From lifestyle:2697, From activities:2434
Swim
  • 36m 58s
  • 2100.00 yards
  • 01m 46s /100 yards

1000 Zn1 swim
8x25 bands on :30
4x100 Zn1 swim on :15
500 ZnR pull


a fun swim, but holy crap was I feeling arm fatigue.
Lots of residual fatigue early on from the weights work, then later on from not having done much swimming in the past few months.

The first 300 of the 1000 Zn1 suuuuucked. Around 700 I started to not hurt and get a feel for things, the body felt more into it.

The bands work went surprisingly well. I tried to remember the tips from the Facebook thread regarding pressing the arm pit down and trying to do the 180-thing with the arms.

The 4x100 started off crazy smooth and felt really fast for the first 100. The 2nd & 3rd hundred suuuuucked and had me feeling gassed. The last 100 felt decent again.... I'm guessing it was the body recovering from the Bands work.

On the 500 pull, I started to play with hand/wrist rotation. It started totally accidentally, but I seemed to notice that I think my hands tend to be rotated slightly... outsides of the hands rotated toward the body, so it opens up the palms, if that makes sense. I played around with ways of trying to flatten them out to make them more perpendicular to the body. When I did this, I felt a LOT more resistance to the water, so I'm thinking that I have probably been allowing my hands to somewhat take a path-of-least-resistance track through my pulls - kinda. Going to continue to pay attention to it, see what I can figure out.

  • Calories out: 3221 From lifestyle:2811, From activities:410
Run
  • 35m 02s
  • 3.66 miles
  • 09m 34s /Mi
Bike
  • 1h 00m 02s
  • 12.89 miles
  • 12.88 Mi/hr
Strength
  • 35m

Squats (standard, not hack): 20@90#, 15@100, 10@110#

Lat Pull: 89#, 94#, 99# - struggled on last 3 reps

Leg Press: 360#, 410#, 460#

Row: all sets @ 74#

Leg Curl: 110#, 110#, 145#

Leg Ext: all sets @ 110#

Starting to feel good and strong, like some of that strength I had back in May is coming back.

  • Calories out: 4067 From lifestyle:2742, From activities:1325

cgregg's Training Log


 January 2015 
SunMonTueWedThuFriSat
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 
Time
Distance
  • January's totals
  • December's totals
  • 2015 totals
  • 2014 totals