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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

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Hours slept: 9

July 3

Strength
  • 21m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Hyperextensions
    5
    6
    15
    0
    0
  • LEGS - Hamstring curl
    5
    6
    20
    65
    110
  • LEGS - Leg Extensions
    4
    10
    15
    90
    115
  • LEGS - Leg Press
    4
    10
    25
    185
    225

Press/extensions superset
curl/hypers superset
1 min rest btw supsets

Sport
  • Bowling
  • 2h 00m

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Hours slept: 8.5

July 2

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

Warm up to work out

Run
  • 30m
  • 3.39 miles
  • 08m 51s /Mi

Tmill @ 1 incline. Start at 65%mhr. Increased speed by 0.5 evry min for 4 min. Back off to 65%mhr for 2 min and repeat for 30 min

Strength
  • 40m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    2
    20
    20
    0
    0
  • ABS - Jackknifes, Seated
    2
    15
    15
    0
    0
  • ABS - Leg-Raise, Hanging
    2
    20
    20
    0
    0
  • BACK - Bent-over BB row
    2
    15
    20
    50
    50
  • BACK - One Arm Row
    2
    15
    15
    15
    25
  • BACK - Pulldowns - Medium Grip
    1
    20
    20
    35
    35
  • CHEST - Flat Bench Press
    2
    11
    15
    80
    95
  • CHEST - Incline DB
    1
    11
    11
    25
    25
  • CHEST - Pushups (FB)
    2
    3
    9
    0
    0
  • SHOULDERS - Military BB
    2
    15
    16
    40
    40
  • SHOULDERS - Seated Fitball DB Press
    2
    11
    15
    20
    20
Today started week 11 of LL's whoop my ass program.

  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Hours slept: 5
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cantgeTRIte's Training Log


 July 2007 
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