Three For Three

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July 24

Bike
  • 48m
  • 11.50 miles
  • 14.38 Mi/hr

July 22

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    40
    40
    0
    0
  • ABS - Crunches, Reverse
    1
    40
    40
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    40
    40
    0
    0
  • ABS - Obliques
    2
    40
    40
    0
    0
  • ABS - Scissor Kick
    1
    54
    54
    0
    0
  • ABS - Sit-Ups, Flat
    1
    40
    40
    0
    0
  • ABS - Sit-Ups, Flat
    1
    40
    40
    0
    0
  • BACK - Lateral pull-downs
    2
    15
    15
    80
    80
  • BACK - Pullovers
    2
    15
    15
    35
    35
  • BICEPS - Straight Bar Standing
    2
    15
    15
    45
    45
  • CHEST - Flat Bench Press
    2
    15
    15
    100
    100
  • LEGS - Hamstring curl
    2
    15
    15
    50
    50
  • LEGS - Leg Extensions
    2
    15
    15
    80
    80
  • LEGS - Leg Press
    2
    15
    15
    150
    150
  • LEGS - Lunges
    2
    30
    30
    152
    152
  • LEGS - Squats
    2
    15
    15
    70
    70
  • LEGS - Standing calf raises
    2
    15
    25
    152
    152
  • SHOULDERS - Side DB raise
    2
    15
    15
    10
    10
  • TRICEPS - Dumbell Kickbacks
    2
    15
    15
    40
    40

July 21

Bike
  • 50m 51s
  • 12.22 miles
  • 14.42 Mi/hr

RPM's
wu= 10'
90" R Leg 90" L Leg
45" R Leg 45" L Leg
30" R Leg 30" L Leg
20" R Leg 20" L Leg for 2'
15" R Leg 15" L Leg for 1'
10" R Leg 10" L Leg for 40"
4x 1'@ Max Cadence 1' r
4x 15"@ Max Cadence 45" r
cd=10'

July 20

Run
  • 18m 40s
  • 2.00 miles
  • 09m 20s /Mi

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IRONVIKING's Training Log


 July 2008 
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