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July 10

Bike
  • 05m
  • 1.34 miles
  • 16.08 Mi/hr
Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-over BB row
    6
    5
    5
    70
    100
  • BACK - Seated row
    6
    3
    5
    90
    135
  • TRICEPS - Dips
    6
    3
    5
    0
    0
  • TRICEPS - Pulley pushdown
    6
    5
    5
    42
    50

Did Bent over BB row and Pushdown together..5 reps of each w/ 15sec rest btw to a count of 20 reps. That = 1 set..did 3 sets 2min rest btw sets
Did Seated Cable row and Dip together... 3 reps of each w/ 15sec rest btw to a count of 12 reps. That = 1 set ..did 3 sets 2min rest btw sets

Sport
  • Bowling
  • 2h 00m

Bowled a135 155 109..Really stunk it up at the end

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Hours slept: 7.5

July 9

Run
  • 05m
  • 0.50 miles
  • 10m /Mi

warm up to work out

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    15
    20
    0
    0
  • ABS - Crunches, Bicycle
    2
    10
    10
    0
    0
  • ABS - Obliques
    2
    15
    15
    0
    0
  • BICEPS - BB Preacher
    6
    3
    4
    50
    70
  • BICEPS - Bent Bar Standing
    6
    5
    5
    50
    70
  • CHEST - Flat Bench Press
    6
    3
    4
    95
    115
  • CHEST - Incline BB
    6
    5
    5
    75
    95

Did Inclin BB Bench and Standing BB curl together..5 reps of each w/ 15sec rest btw to a count of 20 reps. That = 1 set..did 3 sets 2min rest btw sets
Did flat BB bench and Preacher curl together... 3 reps of each w/ 15sec rest btw to a count of 12 reps. That = 1 set ..did 3 sets 2min rest btw sets

Sport
  • Spinning Class
  • 45m

Did spin class today, it is the first time i have ever done one. Wow that was intense, i think i may have found Jesus. The instructor lady was a cyclist so she made it a cylce class and stayed away from the arobic stuff. I think this might help me w/ some out of saddle work for sprint and what few up hills we have in FL

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

July 8

Swim
  • 30m
  • 1550.00 yards
  • 01m 56s /100 yards

LA fitness pool 50yd lap
4 lap warm up 3:40
27 laps at 26:20 Pace 1min:54sec

  • Health data: Sleep: 5 Stress: 3 Soreness: 2 Hours slept: 9.5

July 7

Bike
  • 05m
  • 1.22 miles
  • 14.64 Mi/hr
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    15
    15
    0
    0
  • ABS - Crunches, Reverse
    2
    10
    10
    0
    0
  • ABS - Jackknifes, Seated
    2
    15
    15
    0
    0
  • BACK - Assisted Pullups
    5
    4
    15
    45
    90
  • CHEST - Incline BB
    5
    6
    15
    55
    95
  • SHOULDERS - Seated Fitball DB Press
    5
    6
    15
    20
    25

4th set for each was a drop set
incline press wt 85 65 45
pull up wt 75 45 15
seated press wt 25 25 20

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Hours slept: 8

July 6

Run
  • 05m
  • 0.40 miles
  • 12m 30s /Mi

Warm up to work out

Strength
  • 06m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Pushups
    12
    5
    17
    0
    0

Scooter Cardio
Jump rope 1 min w/o resting do 30sec pushups, then no rest 30 sec jrope, then no rest pups 30 sec. Rest 1min and repeat cycle for 20 min

Sport
  • Jump Rope
  • 09m
And I thought that yesterday's workout was rough. Man o man...Whoever thought of putting Jumping rope and pushups in the same workout needs to be shot in the face. Offly sore today, Ended up playing workout catchup yesterday...I did tues/wed/thurs workouts. Put them in respective days for log sake but whew i hurt. Not a great sleep last night..No AC. had to turn it off to thaw so acman can fix today. Had to sleep w/ the fan on and i hate err cant stand that.

  • Health data: Sleep: 3 Stress: 2 Soreness: 2 Hours slept: 7.5

July 5

Bike
  • 05m
  • 1.33 miles
  • 15.96 Mi/hr
Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - BB Preacher
    3
    6
    8
    35
    35
  • BICEPS - Bent Bar Standing
    5
    5
    20
    40
    70
  • TRICEPS - Bench Dips
    5
    5
    20
    0
    0
  • TRICEPS - Skull crushers
    3
    8
    10
    30
    30

bent bar/dips-super set
preacher/skulls- superset
1 min rest btw sup sets

Going to be another long tired day. Drove back from Orlando this morning for work.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Hours slept: 6

July 4

Run
  • 25m
  • 2.75 miles
  • 09m 05s /Mi

Tmill at 1 incline w/u for 5min. Raise inclie to 2 and run 1min at 85mhr. Then run 1min at 55mhr. cont for 20min

Sport
  • Tennis
  • 45m

Hit w/ Mike then stupid florida weather joined us

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Hours slept: 9
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cantgeTRIte's Training Log


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