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Robert logged 1624 miles.

Last workout over 1 year ago. Help get them back on track!

  • 0 miles
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Entries

  1. FIT
    good 01:30

    lateral dumbbell raises 3x15/12/30 (drop set)
    front raises 2x10 (each arm)
    shrugs 3x15/10/20 (drop set)
    seated press 4x8/8/12/12
    rear delt machine 3x10/8/8
    brachiate 1 set
    shoulder dislocates 1x10
    ... read more

  2. walk
    good 0.5 mi 00:08:27 16:53 pace

    don't call it a cool off

  3. RUN
    alright Northway Park 3 mi 00:38 12:41 pace

    3 hot n sweaty laps around the merry-go-round

  4. FIT
    good 01:00

    squats 6x10/5/5/5/3/20
    leg press 2x8/12
    leg abduction machine 3x20
    leg curls 2x15
    Romanian stiff leg deadlifts 2x8/12
    seated calf raise 2x15/30
    brachiate 1 set

  5. VELO
    recumbent bike 5.5 mi 00:22 15.0mph pace

    HIIT

  6. FIT
    good 00:20

    deadlifts
    135# 1x8
    205 1x5
    255 1x1
    275 1x1
    225 1x8
    Good mornings 3x8

  7. RUN
    SRS summer run #8 Hike & Bike 3.5 mi 00:34 09:38 pace

    huff'n and a puff'n

  8. FIT
    good 00:50

    Hammer incline bench press 3x8/8/15
    Gravitron pullups 5x8/10/8/15/12
    Hammer bench press 3x8
    t-bar rows 4x8
    pulldowns 2x8
    pullovers 1x30 (drop set)
    Kroc rows 1x12 (each arm)
    rotator cuff abduction (... read more

  9. FIT
    good 01:15

    Planned to try some light occlusion training (Kaatsu training) for my triceps and biceps as I have read some really compelling research on the strength and size benefits of this, but Arlen and Jude... read more

  10. walk
    good Northway 3 mi 00:44 14:32 pace

    HIIT. Interspersed 10 short all-out sprints of varying distance, from approximately 75 to 200 meters each, in the first 2 1/2 miles of my walk; then slowed it down to an easy pace the last 1/2 mile... read more

  11. VELO
    good recumbent bike 5 mi 00:20 15.0mph pace

    HIIT

  12. FIT
    good 01:10

    squats 4x10/8/5/5
    deadlifts 4x8/3/1/8
    Romanian stiff leg deadlifts 2x8
    good mornings 2x8
    hammer bench press 2x8/6
    Gravitron pullups 4x10/8/6/10
    hammer incline bench 2x8/15
    hammer one arm rows 2x10 ... read more

  13. RUN
    good SRS summer run #7 3.1 mi 00:29 09:22 pace

    Having someone run the whole thing with you who can keep up a conversation the entire run definitely made me run a little harder today, and so I finally got under 30 minutes again for my 5K time. ... read more

  14. walk
    1.5 mi 00:21 14:00 pace

    I jogged back out and met Lisa after the run, then finished the lap with her walking

  15. FIT
    good 01:10

    dumbbell side lateral raises 5x15/15/10/8/8
    front dumbbell raises 3x10/8/6 (each arm)
    shrugs 3x10
    seated press 2x12
    rear delt machine 3x15/10/8
    brachiate 2 sets
    shoulder dislocates 2x10
    cable curls... read more

  16. walk
    good 1 mi 00:18 17:32 pace

    I'd call this a "cool down" but I sure was still a hot mess when I finished it lol

  17. RUN
    alright Northway 3 mi 00:34 11:14 pace

    I thought about Jeremy and the Strutters tonight since this was my evening to meet with Tammy and her husband Ovie for a group run. When I got there it looked like there was one girl maybe waiting ... read more

  18. FIT
    good 00:50

    deadlifts 3x8/8/3
    hammer incline bench 4x12
    seated hammer rows 3x12 (each arm)
    hammer bench press 2x8/10
    Gravitron pullups 4x8
    pullovers 1x10

  19. walk
    good Tyrell Park 4.18 mi 01:07 15:58 pace

    hot humid and sticky! I got there over an hour and a half early so I took a walk