Staying Fit after Fifty ;-)

Friday - December 6

Thursday - December 5

Bike
  • 03m 45s
  • 1.25 miles
  • 20.00 Mi/hr
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    5
    10
    10
    35
    55
  • LEGS - Back squats
    8
    10
    10
    35
    105

Close grip bench press

Sport
  • Crossfit
  • 11m 15s

Open Gym with Alexa and Kevin
Warm up: Stretches, 50 air dyne calories, barbell warm up
Strength: Work to 10RM in back squat and close grip bench press
Cool down: Return equipment

Wednesday - December 4

Bike
  • 01m
  • 0.33 miles
  • 20.00 Mi/hr
Strength
  • 19m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats, Overhead
    5
    8
    10
    25
    45
Sport
  • Crossfit
  • 40m

Warm up: Stretches, air dyne (above), PVC mobility, calisthenics
Strength: Overhead squats (above)
Metcon: 5 rounds for reps of 3 min. AMRAP of 5 burpee lunges (10# dbs), 5 med ball cleans (14#) and 5 HRPUs + 1 min. plank rest between rounds.
Stretch: Couch and shoulder
Cool down: Return equipment

Tuesday - December 3

Brian's epidural

Monday - December 2

Bike
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr

airdyne warm up

Strength
  • 23m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    8
    2
    2
    35
    80
  • SHOULDERS - Power Cleans
    3
    9
    21
    55
    55

1st round for strength: touch and go power cleans
2nd round for metocon

Sport
  • Crossfit
  • 35m

Warm up: Stretches, 25 air dyne calories, junkyard dog, PVC mobility, power clean barbell warm up
Strength: Touch and go 2RM power cleans
Metcon: Elizabeth - 21, 15, 9 reps of power cleans and ring dips

Sunday - December 1

Bike #1
  • 02m
  • 0.67 miles
  • 20.00 Mi/hr

warm up

Bike #2
  • 11m 15s
  • 3.75 miles
  • 20.00 Mi/hr

3 x 50 calories on airdyne

Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    4
    5
    10
    85
    105

2x10 in metcon

Sport
  • Crossfit
  • 45m

Warm up: Stretches, 25 air dyne calories, gather equipment and warm up deadlift
Metcon: 50 cals, 100 situps, 50 pushups, 25 pull ups, 10 deadlifts, 50 cals., 300 single unders, 50 box step ups, 25 atomic sit-ups, 10 deadlifts, 50 cals.

Saturday - November 30

Run
  • 1h 39m 58s
  • 8.00 miles
  • 12m 29s /Mi

terryhopp59's Training Log


 December 2013 
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    
 

Volume

Time
Distance

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  • August's totals
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  • 2013 totals