Strength
  • 30m

Cross Training Filthy 50
50 Box Jump, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wallball Shots
50 Burpees
50 Double Unders

Other Cross Training Exercises
"L" Sit Up
Muscle Up
Ring Dip
Rope Climb
KB Swing

Olympic Lifts
Clean
Dead Lift
Press
Snatch
Squat

Fixed Machines
Bench Press Station
BiceP Station
Press Up Station
PUll Down Station
Pull Up Simultatoer
Tricep Station
Rowing StationCross Training Filthy 50
50 Box Jump, 24 inch box
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunge
50 Knees to Elbows
50 Push Press, 45 pounds
50 Back Extensions
50 Wallball Shots
50 Burpees
50 Double Unders

Other Cross Training Exercises
"L" Sit Up
Muscle Up
Ring Dip
Rope Climb
KB Swing

Olympic Lifts
Clean
Dead Lift
Press
Snatch
Squat

Fixed Machines
Bench Press Station
BiceP Station
Press Up Station
PUll Down Station
Pull Up Simultatoer
Tricep Station
Rowing Station

Sport
  • Yoga
  • 30m

Basketball Drills
Football Drills
Pilates
Yoga

Swim
  • 40m
  • 1800.00 meters
  • 02m 13s /100 meters

1600 Meter Swim with Fins \ 400 (1)8:45 \ 400 (2)8:41 \ 400 (3)8:49 \ 400(4)8:45

Strength
  • 45m

50 Box Jump, 36 inch box \ 50 Kettlebell Swings \ 300 Jump Rope Singles \ 50 Knees to Elbows \ 50 Jumping Pull-Ups \ 50 Back Extensions \ 50 Push Press 40 lbs \ 50 Walking Lunge \ 50 Push-Ups \ 50 Air Squats

Sport
  • Yoga
  • 1h 00m

Basketball Drills

Bike #1
  • 24m
  • 6.80 miles
  • 17.00 Mi/hr

24 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Bike #2
  • 24m
  • 6.80 miles
  • 17.00 Mi/hr

24 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run #1
  • 21m
  • 1.71 miles
  • 12m 16s /Mi

20 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Situated run in between two 20 minute bike legs

Run #2
  • 21m
  • 1.71 miles
  • 12m 16s /Mi

20 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Situated run in between two 20 minute bike legs

Bike
  • 24m
  • 6.80 miles
  • 17.00 Mi/hr

24 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run
  • 21m
  • 1.71 miles
  • 12m 16s /Mi

20 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Situated run in between two 20 minute bike legs

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    9
    150
    230
  • GENERAL - Bicep Station
    7
    1
    9
    70
    130
  • GENERAL - Leg Press Station
    7
    1
    9
    290
    370
  • GENERAL - Press Up Station
    7
    1
    9
    70
    110
  • GENERAL - Pull Down Station
    7
    1
    9
    170
    270
  • GENERAL - Tricep Station
    7
    1
    9
    70
    150

Bike
  • 24m
  • 6.80 miles
  • 17.00 Mi/hr

24 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run
  • 21m
  • 1.71 miles
  • 12m 16s /Mi

20 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Situated run in between two 20 minute bike legs

Strength
  • 45m

50 Back Extensions @ 4:44 \ 50 Push Press 40 lbs @ 6:24\ 50 Walking Lunge @ 6:24 \ 50 Push-Ups @ 5:38 \ 50 Air Squats @ 6:08

Bike
  • 24m
  • 6.80 miles
  • 17.00 Mi/hr

24 minutes on the LifeCycle. Maintained RPM's and resistance levels to simulate a 17 mph run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Split two bike legs with one run in between.

Run
  • 21m
  • 1.71 miles
  • 12m 16s /Mi

20 minutes on the Elliptical. Maintained an Incline and resistance Level to simulate a 12 mpm run. Performed Intervals at 1:00 on 1:00 off, 2:00 on 1:00 off, 3:00 on 1:00 off, Situated run in between two 20 minute bike legs

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • GENERAL - Bench Press Station
    7
    1
    9
    150
    230
  • GENERAL - Bicep Station
    7
    1
    9
    70
    130
  • GENERAL - Leg Press Station
    7
    1
    9
    290
    370
  • GENERAL - Press Up Station
    7
    1
    9
    70
    110
  • GENERAL - Pull Down Station
    7
    1
    9
    170
    270
  • GENERAL - Tricep Station
    7
    1
    9
    70
    150

blg_blg's Training Log


 December 2014 
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Time
Distance
  • December's totals
  • November's totals
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