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
  • BACK - Lateral pull-downs
    2
    10
    10
    60
    60
  • BACK - Seated row
    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
  • CORE - General
    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
    50
    50
  • TRICEPS - General
    2
    10
    10
    60
    60

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - General
    2
    30
    30
    0
    0
  • LEGS - Gluteal Kickbacks
    2
    20
    30
    0
    0
  • LEGS - Hamstring curl
    2
    10
    10
    40
    40
  • LEGS - Jump Rope
    2
    40
    40
    0
    0
  • LEGS - Leg Extensions
    2
    10
    10
    50
    50
  • LEGS - Leg Press
    2
    10
    10
    105
    105
  • LEGS - Lunges
    2
    15
    15
    15
    15
  • LEGS - Squats
    2
    15
    15
    15
    15
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
  • BACK - Lateral pull-downs
    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
  • CORE - General
    2
    10
    10
    50
    50
  • CORE - General
    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
    60
    60
  • TRICEPS - General
    2
    10
    10
    50
    50

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - General
    2
    30
    30
    0
    0
  • LEGS - Gluteal Kickbacks
    2
    20
    20
    0
    0
  • LEGS - Hamstring curl
    2
    10
    10
    40
    40
  • LEGS - Jump Rope
    2
    40
    40
    0
    0
  • LEGS - Leg Extensions
    2
    10
    10
    50
    50
  • LEGS - Leg Press
    2
    10
    10
    105
    105
  • LEGS - Lunges
    2
    15
    15
    15
    15
  • LEGS - Squats
    2
    15
    15
    15
    15

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.

Monday - February 4

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - General
    2
    10
    10
    80
    80
  • ABS - Reverse Toe Touchs
    1
    20
    20
    0
    0
  • BACK - General
    2
    10
    10
    80
    80
  • BACK - Lateral pull-downs
    2
    10
    10
    60
    60
  • BICEPS - DB Preacher
    2
    10
    10
    60
    60
  • BICEPS - Pullups
    2
    4
    4
    0
    0
  • CHEST - General
    2
    10
    10
    50
    50
  • CORE - General
    2
    10
    10
    50
    50
  • CORE - General
    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
    60
  • TRICEPS - General
    2
    10
    10
    60
    60

I had a good workout. I should be going up in weight, next week.

Sport #1
  • Snow Shoveling
  • 40m
Sport #2
  • Stretching
  • 05m 53s

Sunday - February 3

RESTED

Saturday - February 2

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - General
    2
    25
    50
    0
    0
  • LEGS - General
    2
    30
    30
    0
    0
  • LEGS - Lunges
    2
    15
    15
    15
    15
  • LEGS - Squats
    2
    15
    15
    15
    15
Sport #1
  • Power Walking
  • 38m 08s

Bike-2 Miles
Treadmill Walk-2 Miles

Sport #2
  • Stationary Biking
  • 10m 50s

Bike-2 Miles
Treadmill Walk-2 Miles

Sport #3
  • Stretching
  • 11m 50s

Bike-2 Miles
Treadmill Walk-2 Miles

Too snowy to run.

dmm312's Training Log


 February 2013 
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