Wednesday - March 20

Swim #1
  • 03m 21s
  • 109.36 yards
  • 03m 04s /100 yards

Backstroke- 2 laps

Swim #2
  • 01m 46s
  • 109.36 yards
  • 01m 37s /100 yards

Freestyle- 2 laps
I swam 1 lap, rested for 1 minute, then swam second lap.
I need new goggles.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    100
    100
  • ABS - Reverse Toe Touchs
    2
    20
    20
    0
    0
  • BACK - Back extensions
    3
    10
    10
    100
    100
  • BACK - Lateral pull-downs
    3
    10
    10
    80
    80
  • BACK - Seated row
    3
    10
    10
    80
    80
  • BICEPS - DB Preacher
    2
    10
    10
    70
    70
  • BICEPS - Pullups
    2
    4
    4
    0
    0
  • CHEST - Pushups
    2
    20
    20
    0
    0
  • CHEST - Vertical Chest
    2
    10
    10
    60
    60
  • CORE - Incline Press
    2
    10
    10
    60
    60
  • SHOULDERS - Machine Rear Delt Row
    3
    10
    10
    80
    80
  • TRICEPS - Overhead Press
    2
    10
    10
    60
    60
  • TRICEPS - V-Triceps Extension
    2
    10
    10
    70
    70

Next week I should be ready to increase weight. As long as I can exercise on Friday.

Sport
  • Stretching
  • 06m 46s
An all around good workout day.

Tuesday - March 19

I picked up Anna after school, so I did not have a chance to exercise.

Monday - March 18

Swim
  • 05m 49s
  • -----
  • 02m 40s /100 yards

Backstroke- 2 laps
Freestyle- 2 laps
The time is not accurate. I did not hit the start button when I did my laps.

Strength
  • 31m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    100
    100
  • ABS - Reverse Toe Touchs
    2
    20
    20
    0
    0
  • BACK - Back extensions
    3
    10
    10
    100
    100
  • BACK - Lateral pull-downs
    3
    10
    10
    80
    80
  • BACK - Seated row
    3
    10
    10
    80
    80
  • BICEPS - DB Preacher
    2
    10
    10
    70
    70
  • BICEPS - Pullups
    2
    3
    4
    0
    0
  • CHEST - Pushups
    2
    20
    20
    0
    0
  • CHEST - Vertical Chest
    2
    10
    10
    60
    60
  • CORE - Incline Press
    2
    10
    10
    60
    60
  • SHOULDERS - Machine Rear Delt Row
    3
    10
    10
    80
    80
  • TRICEPS - Overhead Press
    2
    10
    10
    60
    60
  • TRICEPS - V-Triceps Extension
    2
    10
    10
    70
    70
Sport
  • Stretching
  • 06m 07s
Great workout.   I am feeling better about swimming.

Sunday - March 17

RESTED

Saturday - March 16

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Clam Shells
    2
    0
    0
    0
    0
  • LEGS - Gluteal Kickbacks
    2
    0
    0
    0
    0
  • LEGS - Hamstring Curls (Cable)
    2
    10
    10
    50
    50
  • LEGS - Jump Rope
    1
    0
    0
    0
    0
  • LEGS - Leg Extensions
    2
    10
    10
    60
    60
  • LEGS - Leg Press Machine, Calf Press
    2
    10
    10
    300
    300
  • LEGS - Lunges
    2
    10
    10
    20
    20
Sport #1
  • Hiking
  • 4h 00m
Sport #2
  • Stretching
  • -----
I went to the Lawrenceburg Community Center and returned home at 3:30.  At  that time Grandma had dinner ready.  By the time came around to resume exercising and running, I was too tired.

Friday - March 15

Swim
  • 04m 16s
  • 175.00 yards
  • 02m 26s /100 yards

Backstroke- 2 laps
Freestyle- 1.5 laps
I could not finish the lap.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunch machine
    3
    10
    10
    100
    100
  • ABS - Reverse Toe Touchs
    2
    20
    20
    0
    0
  • BACK - Back extensions
    3
    10
    10
    100
    100
  • BACK - Lateral pull-downs
    3
    10
    10
    80
    80
  • BACK - Seated row
    3
    10
    10
    80
    80
  • BICEPS - DB Preacher
    2
    10
    10
    70
    70
  • BICEPS - Pullups
    2
    3
    4
    0
    0
  • CHEST - Pushups
    2
    20
    20
    0
    0
  • CHEST - Vertical Chest
    2
    10
    10
    60
    60
  • CORE - Incline Press
    2
    10
    10
    60
    60
  • SHOULDERS - Machine Rear Delt Row
    3
    10
    10
    80
    80
  • TRICEPS - Overhead Press
    2
    10
    10
    60
    60
  • TRICEPS - V-Triceps Extension
    2
    10
    10
    70
    70

Great workout. I need to stay at same weight, next week.

Sport
  • Stretching
  • 07m

    Thursday - March 14

    Run
    • 10m 07s
    • 1.00 miles
    • 10m 07s /Mi

    I ran the Coax Lane route, twice.

    Strength
    • 18m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • LEGS - Clam Shells
      2
      30
      30
      0
      0
    • LEGS - Gluteal Kickbacks
      2
      30
      30
      0
      0
    • LEGS - Hamstring Curls (Cable)
      2
      10
      10
      50
      50
    • LEGS - Jump Rope
      2
      50
      50
      0
      0
    • LEGS - Leg Extensions
      2
      10
      10
      60
      60
    • LEGS - Leg Press Machine, Calf Press
      2
      10
      10
      225
      300
    • LEGS - Lunges
      2
      10
      10
      20
      20

    Great workout. Next week I will increase the weight.

    Sport
    • Stretching
    • 09m 03s
    Outside temp.- 37°

      dmm312's Training Log


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