Site:
http://facebook.com/cisko707
Miles:
6433 total / 0 in 2018
Goal:

Run a Full Marathon is all that's left on my bucket list... besides winning the CrossFit games! ;-)

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Francisco logged 6433 miles.

Last workout about 3 years ago. Help get them back on track!

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  • This Week time period

Entries

  1. FIT
    Back and Triceps 01:16

    Low Seated Row
    120# x12
    130# x10
    140# x8
    150# x6

    Skull Crushers (EZ Bar)
    65# x6
    55# x8
    50# x10
    45# x12

    Reverse Grip Lat Pulldown
    100# x12
    110# x10
    120# x8
    130# x6

    Triceps Pushdown w/V... read more

  2. FIT
    Chest and Biceps 01:52

    Incline Bench Press (Machine)
    90# x12
    120# x10
    150# x8
    180# x6

    Inclined Dumbbell Curls
    30# x6
    25# x8
    20# x10
    15# x12

    Bench Press (Machine)
    130# x12
    160# x10
    190# x8
    210# x6

    Alternat... read more

  3. FIT
    Back and Triceps 01:25

    Low Seated Row
    130# x12
    135# x10
    140# x8
    145# x6

    Skull Crushers (EZ Bar)
    65# x6
    55# x8
    50# x10
    45# x12

    Reverse Grip Lat Pulldown
    100# x12
    110# x10
    120# x8
    125# x6

    Triceps Pushdown w/V... read more

  4. FIT
    Chest and Biceps 01:48

    Incline Bench Press (Machine)
    100# x12
    120# x10
    150# x8
    180# x6

    Inclined Dumbbell Curls
    30# x6
    25# x8
    20# x10
    15# x12

    Bench Press (Machine)
    130# x12
    160# x10
    190# x8
    210# x5 (180# x2... read more

  5. FIT
    Back and Triceps 01:44

    Low Seated Row
    125# x12
    130# x10
    135# x8
    134# x6

    Skull Crushers (EZ Bar)
    55# x6
    45# x8
    35# x10
    25# x12

    Reverse Grip Lat Pulldown
    115# x12
    125# x10
    135# x8
    140# x6

    Triceps Pushdown w/V... read more

  6. FIT
    good Chest and Biceps 01:58

    Incline Bench Press (Machine)
    50# x12
    60# x10
    75# x8
    90# x5 (75# x2)

    Inclined Dumbbell Curls
    30# x6
    25# x8
    20# x10
    15# x12

    Bench Press (Machine)
    100# x12
    130# x10
    160# x8
    190# x6
    210# x... read more

  7. FIT
    good Legs and Shoulders 02:05

    Front Squats
    135# x12
    155# x10
    175# x6
    195# x2 (175# x3)

    Seated Shoulder Press
    70# x12
    75# x10
    80# x8
    85# x6

    Leg Press
    270# x12
    360# x10
    450# x8
    490# x5

    Dumbbell Shoulder Press
    25# x... read more

  8. FIT
    good Back and Triceps 01:41

    Reverse Grip Lat Pulldown
    110# x12
    120# x10
    130# x8
    140# x6

    Triceps Pushdown w/V-Bar
    120# x12
    130# x10
    140# x8
    150# x5 (130# x2)

    Low Seated Row
    115# x12
    120# x10
    125# x8... read more

  9. FIT
    good Chest and Biceps 01:45

    Incline Bench Press (Machine)
    45# x12
    60# x10
    65# x8
    75# x6

    Inclined Dumbbell Curls
    15# x12
    20# x10
    25# x8
    30# x4

    Bench Press (Machine)
    80# x12
    120# x10
    130# x8
    160# ... read more

  10. FIT
    Legs and Shoulders 01:55

    Front Squats
    135# x12
    155# x10
    175# x8
    180# x6

    Seated Shoulder Press
    70# x12
    75# x10
    80# x6 + 75# x2
    85# x6

    Leg Press
    270# x12
    360# x10
    450# x8
    470# x6

    Dumbbell Shoulder (Ahrens) Press
    25# x12
    3... read more

  11. FIT
    Back and Biceps 01:47

    Reverse Grip Lat Pulldown
    110# x12
    120# x10
    130# x8
    140# x6

    Inclined Dumbbell Curls
    15# x12
    20# x10
    25# x8
    30# x4 (Fail) 25# x2

    Low Seated Row
    115# x12
    120# x10
    125# x8
    130# x6

    Alternating Dumbb... read more

  12. FIT
    Chest and Triceps 01:13

    Incline Bench Press (Machine)
    30# x12
    45# x10
    50# x8
    60# x6

    Triceps Pushdown w/V-Bar
    110# x12
    120# x10
    130# x8
    140# x6

    Bench Press (Machine)
    70# x12
    90# x10
    120# x8
    150# x6

    Close Grip Bench Pres... read more

  13. FIT
    Legs and Shoulders 01:35

    Front Squats
    155# x8
    155# x8
    155# x8
    155# x8

    Seated Shoulder Press
    80# x8
    80# x8
    80# x6 + 75# x2
    75# x7 + 70# x2

    Leg Press
    270# x8
    270# x8
    270# x8
    270# x8

    High Pulls
    70# x8
    7... read more

  14. FIT
    good Back and Biceps 02:01

    Reverse Grip Lat Pulldown
    110# x8
    110# x8
    110# x8
    110# x8

    Inclined Dumbbell Curls
    20# x8
    20# x8
    20# x8
    20# x8

    Low Seated Row
    110# x8
    110# x8
    110# x8
    110# x8

    Alternating Dumbb... read more

  15. FIT
    Chest and Triceps 02:04

    Incline Dumbbell Bench Press
    50# x6
    50# x6
    50# x6
    45# x6
    40# x6

    Triceps Pushdown w/V-Bar
    120# x8
    120# x8
    110# x8
    110# x8
    100# x8

    Unilateral Dumbbell Bench Press
    45# x6
    40# x6
    4... read more

  16. FIT
    tired Back and Biceps 01:43

    Reverse Grip Lat Pulldown
    90# x12
    100# x10
    110# x8
    120# x6
    130# x4

    Inclined Dumbbell Curls
    10# x12
    15# x10
    20# x8
    25# x6
    30# x4

    Low Seated Row
    100# x12
    105# x10
    110# x8
    115# x6
    ... read more

  17. FIT
    Legs and Shoulders 02:12

    Front Squats
    135# x12
    145# x10
    155# x8
    165# x6
    175# x4

    Seated Shoulder Press
    70# x12
    75# x10
    80# x5
    80# x5
    85# x4

    Leg Press
    90# x12
    180# x10
    270# x8
    360# x6
    450# x4

    Dumbbell Shoulder (Ahrens) Pr... read more

  18. FIT
    Chest and Triceps 01:15

    Incline Dumbbell Bench Press
    35# x12
    40# x10
    45# x8
    50# x6

    Triceps Pushdown w/V-Bar
    90# x12
    100# x10
    110# x8
    120# x6
    130# x4
    140# x4
    90# xFAIL (15)

    Unilateral Dumbbell Bench Press
    35# x10
    40# x... read more

  19. FIT
    Back and Biceps 01:55

    Reverse Grip Lat Pulldown
    80# x12
    85# x10
    90# x8
    100# x6
    110# x4
    120# x4
    130# x4

    Inclined Dumbbell Curls
    10# x12
    15# x10
    20# x8
    25# x6
    25# x4

    Low Seated Row
    90# x12
    95# x10
    100# x8
    105# x6
    110# x... read more

  20. FIT
    good Legs and Shoulders 02:14

    Front Squats
    125# x12
    135# x10
    145# x8
    155# x6
    165# x4

    Seated Shoulder Press
    50# x12
    55# x10
    60# x8
    65# x6
    70# x4
    75# x4
    80# x4
    85# x4
    90# x4

    Leg Press
    90# x12
    180# x10
    270# ... read more