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June 8

Run
  • 25m
  • 2.59 miles
  • 09m 39s /Mi

Circut training--1 min at 50% MHR 1 min 70% MHR. alternating for 25 min...

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Pronated
    3
    4
    8
    0
    0
  • BACK - Seated row
    3
    4
    8
    75
    105
  • SHOULDERS - Side DB raise
    3
    4
    8
    10
    15
Sport
  • Run
  • 05m

  • Health data: Sleep: 3 Stress: 4 Soreness: 2 Hours slept: 7

June 7

Bike
  • 05m
  • 1.27 miles
  • 15.24 Mi/hr

warm up to work out

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    15
    15
    0
    0
  • ABS - Jackknifes, Seated
    2
    10
    10
    0
    0
  • ABS - Sit-Ups, Flat
    2
    15
    15
    0
    0
  • BACK - Bent-over BB row
    3
    6
    8
    50
    90
  • SHOULDERS - Bent-over raise
    2
    7
    8
    10
    10
  • SHOULDERS - Seated Fitball DB Press
    3
    6
    8
    20
    30
  • TRICEPS - Dips
    3
    6
    8
    0
    0
  • TRICEPS - Pulley pushdown
    2
    15
    15
    95
    95
  • TRICEPS - Skull crushers
    3
    7
    8
    30
    45

Abs--oen set of each...1min rest and repeat
Super set Skull crusher and dips

  • Calories: 2131 From fat:650.94 (76.88g, 30.55%), From Carbs:1075.02 (285.69g, 50.45%), Protein:405.04 (107.64g, 19.01%)
  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Hours slept: 6.5

June 6

Bike
  • 30m
  • 8.50 miles
  • 17.00 Mi/hr

Stationary at 65% MHR

Run
  • 15m
  • 1.50 miles
  • 10m /Mi

Did treadmill at 55% MHR

Strength

0

  • Calories: 2536 From fat:895.3 (102.5g, 35.3%), From Carbs:1186.07 (305.52g, 46.77%), Protein:454.63 (117.11g, 17.93%)
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Hours slept: 7

June 5

Run
  • 05m
  • 0.55 miles
  • 09m 05s /Mi

warm up to lifting

Strength
  • 27m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Hamstring curl
    3
    4
    8
    30
    40
  • LEGS - Leg Press
    2
    8
    8
    225
    315
  • LEGS - Romanian Deadlifts
    3
    10
    10
    40
    80
  • LEGS - Squats
    4
    4
    10
    95
    125

Hmstring curls w/ one let at time

Sport
  • Bowling
  • 2h 15m

  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Hours slept: 6.5

June 4

Run
  • 12m
  • 1.55 miles
  • 07m 44s /Mi

Tread mill at Gym
Interval Cardio
12 min 1 min at 70% MHR and 1 min 55% MHR alternating

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Knee Raise, Flat bench
    2
    15
    17
    0
    0
  • ABS - Knee-Raise, Hanging
    2
    12
    15
    0
    0
  • BICEPS - Bent Bar Standing
    3
    5
    10
    40
    70
  • BICEPS - Incline DB Curl
    2
    6
    7
    20
    20
  • CHEST - Flat Dumbell Press
    3
    6
    10
    25
    45
  • CHEST - Incline BB
    3
    6
    10
    55
    75
  • CHEST - Pushups
    2
    8
    15
    0
    0
  • TRICEPS - Bench Dips
    2
    12
    15
    0
    0
  • TRICEPS - Pulley pushdown
    3
    8
    10
    80
    100

Week 2--Day 6 of LL Cool J Plantnum Bocy

Sport
  • Jogging
  • 05m

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Hours slept: 7.5

June 3

Bike
  • 39m 09s
  • 12.00 miles
  • 18.39 Mi/hr
Run
  • 27m 28s
  • 4.11 miles
  • 06m 41s /Mi

no swim tuned into du
Run 1--1 mile 6:19 pace 6:19
Run 2--3.1 Mile 20:10 pace 6:48

Swim
  • -----
  • 437.45 yards
  • -----

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Hours slept: 5.5

June 2

Bike
  • 1h 06m 30s
  • 19.45 miles
  • 17.55 Mi/hr

Went this moring before the rain w/ Mags...She poped a flat on last .25 mile...Sprinkled arong mile 11 to 14. Gave the bike good wipe down when done

Strength
  • 1h 30m
Sport
  • Misc.
  • 1h 30m

  • Calories: 1797 From fat:717.68 (80.74g, 39.94%), From Carbs:752.15 (190.4g, 41.86%), Protein:327.17 (82.82g, 18.21%)
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Hours slept: 9
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cantgeTRIte's Training Log


 June 2007 
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