Monday - February 11

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    90
    90
  • ABS - Reverse Toe Touchs
    2
    0
    0
    0
    0
  • BACK - Back extensions
    3
    10
    10
    90
    90
  • 2
    10
    10
    70
    70
  • 2
    10
    10
    70
    70
  • BICEPS - DB Preacher
    2
    10
    10
    70
    70
  • BICEPS - Pullups
    2
    0
    0
    0
    0
  • CHEST - General
    2
    10
    10
    60
    60
  • 2
    8
    10
    60
    60
  • CORE - Pushups (FB)
    2
    20
    20
    0
    0
  • SHOULDERS - Machine Rear Delt Row
    2
    10
    10
    70
    70
  • TRICEPS - General
    2
    10
    10
    60
    60
  • TRICEPS - General
    2
    10
    10
    70
    70

I did not do any chin ups because I forgot what Jeff R. suggested.

Sport
  • Stretching
  • 05m 21s

Sunday - February 10

RESTED

Saturday - February 9

Run
  • 17m
  • 1.49 miles
  • 11m 25s /Mi

Alternating walk/run. The exercise bike may have affected my run.

Strength
  • 18m

I am no longer going to do the squats. At least the way that I have been doing this exercise. There is too much risk of being injured.

Sport #1
  • Stationary Biking
  • 07m 17s

I did two miles on the bike. I used the "random program" on the bike. It was a great workout.

Sport #2
  • Stretching
  • 09m 28s

I did two miles on the bike. I used the "random program" on the bike. It was a great workout.

Outside temp.- 48°

Friday - February 8

Swim
  • 09m 16s
  • 200.00 yards
  • 04m 38s /100 yards

Breast stroke- 1 lap (warm up)
Back stroke- 2 laps
Freestyle- 1 lap

Strength
  • 24m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    80
    80
  • ABS - Reverse Toe Touchs
    2
    0
    0
    0
    0
  • BACK - Back extensions
    3
    10
    10
    80
    80
  • 2
    10
    10
    60
    60
  • 2
    10
    10
    60
    60
  • BICEPS - DB Preacher
    2
    10
    10
    60
    60
  • BICEPS - Pullups
    2
    2
    3
    0
    0
  • CHEST - General
    2
    10
    10
    50
    50
  • 2
    10
    10
    50
    50
  • CORE - Pushups (FB)
    2
    20
    20
    0
    0
  • SHOULDERS - Machine Rear Delt Row
    2
    10
    10
    60
    60
  • TRICEPS - General
    2
    10
    10
    60
    60
  • TRICEPS - General
    2
    10
    10
    50
    50

I had a strenuous workout because I swam before I lifted weights.

Sport
  • Stretching
  • 05m 30s
During the freestyle swim, I panicked.  My head screwed with me. 

Thursday - February 7

Run
  • 15m 37s
  • 1.49 miles
  • 10m 29s /Mi
Strength
  • 17m
Sport
  • Stretching
  • 07m 22s
Outside temp.- 57°

Wednesday - February 6

Strength
  • 29m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    3
    10
    10
    80
    80
  • ABS - Reverse Toe Touchs
    2
    0
    0
    0
    0
  • BACK - General
    3
    10
    10
    80
    80
  • 2
    10
    10
    60
    60
  • BICEPS - DB Preacher
    2
    10
    10
    60
    60
  • BICEPS - Pullups
    2
    2
    3
    0
    0
  • CHEST - General
    2
    10
    10
    50
    50
  • 2
    10
    10
    50
    50
  • 2
    10
    10
    60
    60
  • CORE - Pushups (FB)
    2
    20
    20
    0
    0
  • SHOULDERS - Machine Rear Delt Row
    2
    10
    10
    60
    60
  • TRICEPS - General
    2
    10
    10
    50
    50
  • TRICEPS - General
    2
    10
    10
    60
    60

Added 1 more set to the abdominal machine exercises.

Sport
  • Stretching
  • 07m 09s

Tuesday - February 5

Run
  • 15m 40s
  • 1.49 miles
  • 10m 31s /Mi

Alternating walk/run. I am almost ready to decrease the time spent on the walk.

Strength
  • 18m

Next week I shall be ready to increase the weight.

Sport #1
  • Stationary Biking
  • 04m 57s

Stationary Bike-2 Miles

Sport #2
  • Stretching
  • 07m 48s

Stationary Bike-2 Miles

Outside temp. - 37°

I wore my cap, I should have worn my stocking hat.  My head got cold while walking.  My cold head made my ears sore and ruined the enjoyment of my run.  It was discouraging.

dmm312's Training Log


 February 2013 
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