Sunday - March 31

DAY OF REST

Saturday - March 30

Sport
  • Hiking
  • 6h 00m
I was exhausted after bird watching all day.

Friday - March 29

I had Anna so I did no exercises.

Thursday - March 28

My left ankle was sore, so I did no exercises.

Wednesday - March 27

Swim #1
  • 02m 54s
  • 109.36 yards
  • 02m 39s /100 yards

Freestyle- 2 laps Swam 1 lap, rested 1 minute, swam 2nd lap.

Swim #2
  • 03m 28s
  • 100.00 yards
  • 03m 28s /100 yards

Backstroke- 2 laps

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
    5
    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 #1
  • Aqua Jogging
  • 07m 50s
Sport #2
  • Stretching
  • 06m 25s

Tuesday - March 26

Run
  • 13m 55s
  • 1.49 miles
  • 09m 20s /Mi
Strength
  • 12m

  • 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
    300
    300
  • LEGS - Lunges
    2
    10
    10
    20
    20
Sport
  • Stretching
  • 06m 36s

Monday - March 25

Swim #1
  • 01m 48s
  • 109.36 yards
  • 01m 39s /100 yards

Freestyle- 2 laps

Swim #2
  • 03m 25s
  • 100.00 yards
  • 03m 25s /100 yards

Backstroke- 2 laps

Strength
  • 29m

  • 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
    5
    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
    0
    0
    60
    60
  • TRICEPS - V-Triceps Extension
    2
    10
    10
    70
    70

The overhead press machine was broke. So I did the machine called "Rear Delt / Pec Fly."

Sport #1
  • Aqua Jogging
  • 16m 30s
Sport #2
  • Snow Shoveling
  • 25m
Sport #3
  • Stretching
  • 06m 44s
It was a great workout.  Some guy at the pool showed me how to do the Aqua jog.  It is a great drill to practice the "high elbow pull."

dmm312's Training Log


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