Staying Fit after Fifty ;-)

Monday - September 1

Sunday - August 31

Saturday - August 30

Bike
  • 14m
  • 4.67 miles
  • 20.00 Mi/hr
Run
  • 24m
  • 2.00 miles
  • 12m /Mi
Sport
  • Crossfit
  • 22m

Warm up: Stretches, dynamic stretching, mobility and calisthenics
Met con: 185 air dyne calories, 300 low box step ups, 2 miles speed walking
Cool down: Return equipment

Friday - August 29

Sport
  • Yoga
  • 29m

Jillian Michaels Yoga Meltdown Level 2

Thursday - August 28

Bike
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr
Run #1
  • 03m
  • 0.25 miles
  • 12m /Mi
Run #2
  • 1h 30m
  • 6.00 miles
  • 15m /Mi

Beach walk in Playa del Rey

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    11
    2
    5
    35
    60
Sport
  • Crossfit
  • 40m

Warm up: Stretches, air dyne with wall balls, burpees, samson lunges, push ups, 400 meter speed walk, hip and hamstring stretches
Strength: Bench press
Metcon: 5 rounds of 10 pull ups, 20 lunges, 50 low box step ups
Core: Russian twist tabata
Cool down: Return equipment

Wednesday - August 27

Bike #1
  • 04m
  • 1.33 miles
  • 20.00 Mi/hr
Bike #2
  • 08m
  • 2.40 miles
  • 18.00 Mi/hr
Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over DB row
    1
    20
    20
    35
    35
  • BACK - Good Mornings
    1
    20
    20
    35
    35
  • 3
    10
    10
    0
    0
  • LEGS - Deadlifts
    7
    5
    21
    65
    95
  • 1
    20
    20
    35
    35
  • LEGS - Standing calf raises
    1
    20
    20
    35
    35
  • LEGS - Straight leg deadlifts
    1
    20
    20
    35
    35
  • SHOULDERS - Kettlebell Swings
    5
    9
    21
    35
    35
  • SHOULDERS - Push Press
    1
    20
    20
    35
    35
Sport
  • Crossfit
  • 08m

Warm up: Stretches, air dyne with 5 sets of 5 burpees, barbell warm up
Skill: Push ups
Metcon: 21-15-9-15-21 of air dyne cals., deadlifts, KB swings, wall balls
Cool down: Return equipment

Tuesday - August 26

Bike
  • 06m
  • 2.00 miles
  • 20.00 Mi/hr
Strength
  • 44m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Good Mornings
    1
    10
    10
    35
    35
  • CORE - Back Extensions (FB)
    3
    15
    15
    0
    0
  • LEGS - Front Squats
    6
    2
    12
    55
    55
  • 1
    10
    10
    35
    35
  • 3
    16
    16
    55
    55
  • SHOULDERS - Military BB
    1
    10
    10
    35
    35
  • SHOULDERS - Power Cleans
    6
    1
    1
    55
    55
  • SHOULDERS - Push Press
    1
    10
    10
    35
    35
  • 6
    2
    12
    0
    0
Sport
  • Crossfit
  • 10m

Warm up: Stretches, airdyne, hip stretches, barbell warm up
Strength: 3 x 8 weighted lunges (each leg), 3 x 15 hip extensions
Metcon: 2-12 front squats from floor and 12-2 ring dips
Core: Tabata
Cool down: Return equipment

terryhopp59's Training Log


 September 2014 
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