Iron F'ing Gator!

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May 18

Run
  • 08m 48s
  • 1.00 miles
  • 08m 48s /Mi

run at lunch no staff meeting today....doctor cleared me for a 1 mile run

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    50
    50
    0
    0
  • ABS - Leg Raises, Flat Bench
    4
    40
    40
    0
    0
  • ABS - Obliques
    4
    100
    100
    0
    0
  • LEGS - General
    0
    0
    0
    0
    0

oh yes....man my knee feels good and my legs are very light....I beat my most recent pb by almost 30 seconds....now I was very winded from not running for 3 weeks...and could not have held that pace for another 2 miles but it is a start.....

all the credit goes to the surgeon and the physical therapist...thanks again.....

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

May 17

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    50
    50
    0
    0
  • ABS - Leg Raises, Flat Bench
    4
    40
    40
    0
    0
  • ABS - Obliques
    4
    100
    100
    0
    0
  • LEGS - General
    7
    20
    20
    0
    0
looks like a rest day need to work through lunch to take my daughter to the dentist and then mother in law's birthday party after work....

  • Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 8

May 16

Swim
  • 45m 09s
  • 2050.00 yards
  • 02m 12s /100 yards

Fromer swim Number 2 at lunch

200 w/u  (5:06)

5x50 free on 1:10 (1:01, 1:07, 1:02, 1:10, 1:02)

5x50 kick on 1:10 (1:21, 1:18, 1:26, 1:29, 1:23) - very hard for me either my legs are very weak or my form really sucks but probably both....

400 bilateral 3/5   have a hard time with this can not go that long without a berath yet....

5x100 free on 2:10 (2:05, 2:07, 2:04, 2:11, 2:02)

5x50 on free 0:60 (1.:05, 1:09, 1:02, 1:07, 0.59) finally was able to suck it up on the last one and get under the time

200 c/d (7:07) tired as heck

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Hours slept: 6

May 15

Bike
  • 44m 46s
  • 15.00 miles
  • 20.10 Mi/hr

man what a great ride fastest I have ever done our normal course....I hope to carry that to Crystal River in 2 weeks....

Wifey had a really good race and got to pace someone in the swim ....sometimes the interaction with others is more imoprtant than you time....then shopping

May 14

baby sitting the kids at the pool while my lady checks in for the Danskin race.....and gets her tire fixed....thanks for the help Greg.....

May 13

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Preacher
    3
    8
    12
    35
    45
  • CHEST - Flat Bench Press
    3
    8
    12
    75
    95
  • LEGS - Hamstring curl
    3
    8
    12
    25
    35
  • LEGS - Leg Press
    3
    8
    12
    360
    390
  • SHOULDERS - Front DB raise
    3
    8
    12
    10
    20
  • SHOULDERS - Side DB raise
    3
    8
    12
    10
    20
  • TRICEPS - DB Overhead Extension
    3
    8
    12
    45
    55
weight room today at lunch......

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

May 12

Swim
  • 34m
  • 1600.00 yards
  • 02m 07s /100 yards

swim at lunch....Fromer swim felt really good....need to work on pull and kick board more....

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    4
    50
    50
    0
    0
  • ABS - Leg Raises, Flat Bench
    4
    40
    40
    0
    0
  • ABS - Obliques
    4
    100
    100
    0
    0
  • LEGS - General
    7
    20
    20
    0
    0
went to diabetic doc this morning and he was glowing about my weight loss and blood sugars and said all his patient should start doing tri's....nice to hear good news from a doc every now and then......

  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 82 Overall Workout: 3
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G8RLA94's Training Log


 May 2005 
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
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