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Shawn logged 1658 miles.

Last workout over 4 years ago. Help get them back on track!

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Entries

  1. FIT
    great OHP 00:30

    OHP: 10reps x 45 lbs, 10 x 45, 3 x 55, 5 x 55, 5 x 65, 5 x 75
    Arnold Press: 10 x 25 x 5

  2. swim
    great 24 hour fitness Pool 1300 yd 00:33 45:06 pace

    Finally back at it after a week fighting a nasty sinus infection. Felt great in the pool and I figured out that Monday AM is a great time to swim - TWO empty lanes this morning - woo hoo! only ba... read more

  3. VELO
    great Warm-up plus 40 minute TT 11.92 mi 00:57 12.5mph pace

    Time trials are bad enough - but doing it for 40 minutes - gah!

    And here's the results:

    Oct Jan
    Distance: 8.97 9.17
    Ave Speed: 13.5 ... read more

    • Shawn M.
      Shawn M.

      Oh and during this time I also got my Squat up to 225, my deadlift up to 225 and my bench up to 165! ;)

      over 4 years ago Like

  4. FIT
    great Bench 00:49

    Barbell Bench Press: 5 x 95, 5 x 115, 8 x 125
    Barbell Bench Press: 10 reps x 95 lbs x 5 sets
    Dumbbell Row: 10 x 40 x 5

    Was going to do incline press for the second 'accessory' exerci... read more

  5. FIT
    great Deadlift 00:45

    Felt good to be deadlifting again!

    Deadlift 145 x 5, 155 x 5, 170 x 5
    Good Mornings 50 x 10 x 5
    Barbell Curl: 50 x 10
    Hanging Leg Raise: 10, 9, 10, 10, 9

    • Shawn M.
      Shawn M.

      thank you! I was very weight focused since August so I haven't been logging on here much - but I have been working out.

      over 4 years ago Like

    • Yvon
      Yvon

      Awesome! DLs are awesome. Do you have a trick for keeping your hands from getting ripped up that doesn't involve gloves?

      over 4 years ago Like

    • Shawn M.
      Shawn M.

      Yvon - I don't use lifting gloves. I've just had to give my hands time to 'grow' into lifting too. Most of the 'girl' lifters I know just give it time and use lots of lotion to keep the callouses softer.

      over 4 years ago Like

    • Sara
      Sara Nice Job
      Nice Job:

      Good work, Shawn! Good to see ya logging again. :-)

      over 4 years ago

  6. RUN
    great Dreadmill again 2.1 mi 00:30 14:17 pace

    90 second 'on' intervals followed by 2 minute recovery tough but felt good

  7. RUN
    great Alameda Shoreline with the dog 1.49 mi 00:20 13:30 pace

    A nice simple brick - weather was perfect for running even if it was super late and dark

  8. FIT
    great OHP 00:45

    Over head press: 5 x 65, 5 x 65, 6 x 75
    Arnold Press: 10 reps x 25 lbs x 5 sets
    Assisted Pull Up: 10, 9, 7, 10, 10

  9. swim
    great In season - time trial 1500 yd 00:35 41:03 pace

    500 yard warm-up and then 1000 mile straight swim. Good to know I haven't lost it.

  10. RUN
    great Trail Run 2 mi 00:45 22:30 pace

    Beautiful Day - fun trails if a little sloppy

  11. FIT
    great Back/Abs 01:00

    Lat Pulldown: 135 x 6 x 3
    V Bar Pulldown: 135 x 5 x 2
    Seated Cable Row: 135 x 6 x 2
    One arm dumbbell Row: 55 x 6 x 2

    Hanging straight leg raise: 10, 10
    Cable Crunch: 110 x 6, 120 x 6

  12. RUN
    great Dreadmill Intervals 2 mi 00:27 13:30 pace

    More treadmill intervals

  13. VELO
    great Just spinning on the trainer 12.91 mi 00:59 13.1mph pace

    I can't believe that I sit on the trainer for an hour without a problem now - before 20 minutes was a struggle

  14. RUN
    great Dreadmill sprints 1 mi 00:13:00 13:00 pace

    Warm up then 20 second sprints followed by 40 second recovery (x10) at a 2% incline

  15. FIT
    alright Leg Day 00:40

    Too many days off in a row it was hard - I was tired.

    Squat: 205 x 6 x 3
    Leg Press: 450 x 6, 540 x 6