Staying Fit after Fifty ;-)

Saturday - May 31

Bike
  • 05m
  • 1.67 miles
  • 20.00 Mi/hr
Run
  • 10m
  • 0.67 miles
  • 14m 59s /Mi

5 x 200 meter speed walk with 14# med ball

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Trunk Twists
    5
    10
    10
    12
    12
  • BACK - Back extensions
    5
    10
    10
    0
    0
  • BACK - Bent-over BB row
    1
    10
    10
    35
    35
  • BACK - Good Mornings
    1
    10
    10
    35
    35
  • 5
    11
    11
    0
    0
  • LEGS - Back squats
    1
    10
    10
    35
    35
  • LEGS - Romanian Deadlifts
    1
    10
    10
    35
    35
  • 5
    30
    30
    0
    0
  • SHOULDERS - Kettlebell Swings
    5
    9
    9
    35
    35
  • SHOULDERS - Military BB
    1
    10
    10
    35
    35
  • SHOULDERS - Military BB
    3
    5
    5
    40
    50
  • SHOULDERS - Military BB
    5
    10
    10
    37
    40
  • SHOULDERS - Power Snatch
    5
    5
    5
    35
    35
Sport
  • Hiking
  • 1h 30m

Whiting Ranch

Friday - May 30

KALU meeting

Thursday - May 29

Bike #1
  • 08m
  • 2.40 miles
  • 18.00 Mi/hr
Bike #2
  • 07m
  • 2.10 miles
  • 18.00 Mi/hr
Strength
  • 50m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    6
    3
    10
    35
    55
  • LEGS - Front Squats
    6
    3
    10
    55
    90
  • LEGS - Front Squats
    5
    10
    10
    55
    55
  • SHOULDERS - Power Cleans
    15
    5
    5
    55
    55
Sport
  • Crossfit
  • 55m

BBC Warm up: Stretches, airdyne, dynamic stretches
Strength: Front squat
Superset: Front squat and chin ups
Conditioning: 3 x 5 25# dball throws, 3 x 2 25 meter spints
Core: 3 x 60 second plank hold
CF Warm up: Airdyne
Strength: Bench Press
Metcon: EMOM for 15 minutes - 5 power cleans, 5 push ups, 5 air squats, 5 box step ups
Cool down: Return equipment

Wednesday - May 28

Sport
  • Physical Therapy
  • 45m

Tuesday - May 27

Bike
  • 08m
  • 2.67 miles
  • 20.00 Mi/hr
Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Dumbell Press
    4
    3
    10
    35
    55
  • CHEST - Flat Dumbell Press
    5
    10
    10
    40
    40
  • SHOULDERS - Rotator Cuff - Front
    3
    10
    10
    15
    15
Sport
  • Crossfit
  • 22m

Warm up: Stretches, airdyne, dynamic stretches
Strength: Bench press
Supetset: Bench press with pull ups and rotator cuff flies
Conditioning: 3 rounds of 10 tall box step ups, 10 dball shot puts, 2 25 meter power walks from ground

Monday - May 26

Bike
  • 17m
  • 5.67 miles
  • 20.00 Mi/hr
Sport
  • Crossfit
  • 43m

Warm up: Stretches, airdyne, dynamic stretches/calisthenics
Metcon: Murph - 100 air dyne cals, 100 pull ups, 200 push ups, 300 air squats, 100 air dyne cals
Cool down: Return equipment

Sunday - May 25

Sport
  • Martial Arts - Tai Chi
  • 1h 00m

terryhopp59's Training Log


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