Thursday - July 24

Wednesday - July 23

Run
  • 35m
  • 3.20 miles
  • 10m 56s /Mi

  • Calories out: 3724 From lifestyle:3254, From activities:470

Tuesday - July 22

Strength
  • 1h 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    30
    30
    25
    25
  • ABS - Medicine Ball Twist
    3
    20
    20
    10
    10
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    140
    140
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    60
    60
  • BACK - Upright row
    3
    10
    10
    60
    60
  • BICEPS - DB Curls Alternating
    3
    20
    24
    30
    35
  • CHEST - Flat Bench - Machine
    5
    10
    10
    150
    150
  • CORE - Back Bridges
    3
    20
    20
    0
    0
  • CORE - Childs Pose
    3
    15
    15
    0
    0
  • CORE - Downward Dog
    3
    10
    10
    0
    0
  • CORE - Dumbell Woodchopper
    3
    10
    10
    25
    25
  • CORE - Lying Pidgeon Pose
    3
    15
    15
    15
    15
  • CORE - Mountain Climber Medicine Ball
    3
    20
    20
    0
    0
  • CORE - Side Planks
    6
    30
    30
    0
    0
  • CORE - Superman
    3
    10
    10
    0
    0
  • GENERAL - Reverse Swashbuckler
    3
    10
    10
    35
    35
  • GENERAL - Sword Pull
    3
    10
    10
    30
    30
  • LEGS - Hamstring Curls (Cable)
    3
    10
    10
    45
    45
  • LEGS - Hip adductor
    3
    15
    15
    15
    15
  • LEGS - Leg Extension, Single Leg
    3
    10
    10
    60
    60
  • LEGS - Squats, Split
    3
    10
    10
    0
    0
  • LEGS - Sumo Squat
    3
    10
    10
    30
    30
  • SHOULDERS - ABCs
    3
    10
    10
    10
    10
  • SHOULDERS - Bent-over raise
    3
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    3
    10
    10
    15
    15
  • SHOULDERS - Shrugs
    3
    10
    10
    60
    60
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • TRICEPS - Pulley pushdown
    3
    10
    10
    140
    140

  • Calories out: 3856 From lifestyle:3212, From activities:645

Monday - July 21

Run
  • 37m
  • 4.00 miles
  • 09m 15s /Mi

  • Calories out: 3799 From lifestyle:3252, From activities:546

Sunday - July 20

Strength
  • 1h 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    30
    30
    25
    25
  • ABS - Medicine Ball Twist
    3
    20
    20
    10
    10
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    140
    140
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    60
    60
  • BACK - Upright row
    3
    10
    10
    60
    60
  • BICEPS - DB Curls Alternating
    3
    20
    24
    30
    35
  • CHEST - Flat Bench - Machine
    5
    10
    10
    150
    150
  • CORE - Back Bridges
    3
    20
    20
    0
    0
  • CORE - Childs Pose
    3
    15
    15
    0
    0
  • CORE - Downward Dog
    3
    10
    10
    0
    0
  • CORE - Dumbell Woodchopper
    3
    10
    10
    25
    25
  • CORE - Lying Pidgeon Pose
    3
    15
    15
    15
    15
  • CORE - Mountain Climber Medicine Ball
    3
    20
    20
    0
    0
  • CORE - Side Planks
    6
    30
    30
    0
    0
  • CORE - Superman
    3
    10
    10
    0
    0
  • GENERAL - Reverse Swashbuckler
    3
    10
    10
    35
    35
  • GENERAL - Sword Pull
    3
    10
    10
    30
    30
  • LEGS - Hamstring Curls (Cable)
    3
    10
    10
    45
    45
  • LEGS - Hip adductor
    3
    15
    15
    15
    15
  • LEGS - Leg Extension, Single Leg
    3
    10
    10
    60
    60
  • LEGS - Squats, Split
    3
    10
    10
    0
    0
  • LEGS - Sumo Squat
    3
    10
    10
    30
    30
  • SHOULDERS - ABCs
    3
    10
    10
    10
    10
  • SHOULDERS - Bent-over raise
    3
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    3
    10
    10
    15
    15
  • SHOULDERS - Shrugs
    3
    10
    10
    60
    60
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • TRICEPS - Pulley pushdown
    3
    10
    10
    140
    140

  • Calories out: 3856 From lifestyle:3212, From activities:645

Saturday - July 19

Run
  • 1h 15m
  • 7.50 miles
  • 10m /Mi

  • Calories out: 4224 From lifestyle:3217, From activities:1007

Friday - July 18

Strength
  • 1h 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    30
    30
    25
    25
  • ABS - Medicine Ball Twist
    3
    20
    20
    10
    10
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    140
    140
  • BACK - Pulldowns - Medium Grip
    3
    10
    10
    60
    60
  • BACK - Upright row
    3
    10
    10
    60
    60
  • BICEPS - DB Curls Alternating
    3
    20
    24
    30
    35
  • CHEST - Flat Bench - Machine
    5
    10
    10
    150
    150
  • CORE - Back Bridges
    3
    20
    20
    0
    0
  • CORE - Childs Pose
    3
    15
    15
    0
    0
  • CORE - Downward Dog
    3
    10
    10
    0
    0
  • CORE - Dumbell Woodchopper
    3
    10
    10
    25
    25
  • CORE - Lying Pidgeon Pose
    3
    15
    15
    15
    15
  • CORE - Mountain Climber Medicine Ball
    3
    20
    20
    0
    0
  • CORE - Side Planks
    6
    30
    30
    0
    0
  • CORE - Superman
    3
    10
    10
    0
    0
  • GENERAL - Reverse Swashbuckler
    3
    10
    10
    35
    35
  • GENERAL - Sword Pull
    3
    10
    10
    30
    30
  • LEGS - Hamstring Curls (Cable)
    3
    10
    10
    45
    45
  • LEGS - Hip adductor
    3
    15
    15
    15
    15
  • LEGS - Leg Extension, Single Leg
    3
    10
    10
    60
    60
  • LEGS - Squats, Split
    3
    10
    10
    0
    0
  • LEGS - Sumo Squat
    3
    10
    10
    30
    30
  • SHOULDERS - ABCs
    3
    10
    10
    10
    10
  • SHOULDERS - Bent-over raise
    3
    10
    10
    15
    15
  • SHOULDERS - Front DB raise
    3
    10
    10
    15
    15
  • SHOULDERS - Shrugs
    3
    10
    10
    60
    60
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • SHOULDERS - Stretch Cordz
    3
    10
    10
    25
    25
  • TRICEPS - Pulley pushdown
    3
    10
    10
    140
    140

  • Calories out: 3856 From lifestyle:3212, From activities:645

gregrust's Training Log


 July 2014 
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Volume

Time
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