Site:
http://www.geekwitharun.com
Miles:
5016 total / 1008 in 2013
Goal:

Upcoming events: Albany, GA Marathon (2 March), A Stroll in Central Park 12 hour (10 March)

Keith H. did a weights workout: A good way to hand a ...

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great Lunch workout 01:00

A good way to hand a Monday 'rest day' from running. One of my co-workers asked me if I was training for 2016 Olympic Marathon team. I told him 'Yes." Now, I just need to knock 5+ minutes off my current marathon PR for a shot at the team. I got 4 years, right?

"Arnies'" Shoulder press, 30 lbs dumbbell each hand, 10 reps, 3 sets
Mid rows, 150 Lbs, 10 reps, 3 sets
Chest Press, 130 lbs, 10 reps, 3 sets
Tricep Pushdowns, 60 lbs, 10 reps, 3 sets
Tricep Extensions, 100 lbs, 10 reps, 3 sets
Standing Arm Curls, 110 lbs, 10 reps, 3 sets
Crunches, 130 lbs, 10 reps, 3 sets
Right Crunches, 130 lbs, 10 reps, 3 sets
Left Crunches, 130 lbs, 10 reps, 3 sets
Right Ab Lean, 150 lbs, 10 reps, 3 sets
Left Ab Lean, 150 lbs, 10 reps, 3 sets
Hip Extenions, Outside, Right, 60 lbs, 10 reps, 3 sets
Hip Extensions, Inside, Right, 60 lbs, 10 reps, 3 sets
Hip Extensions, Outside, Left, 60 lbs, 10 reps, 3 sets
Hip Extensions, Inside, Left, 60 lbs, 10 reps, 3 sets
Leg Curls, 110 lbs, 10 reps, 3 sets
Leg Extensions, 110 lbs, 10 reps, 3 sets

11 months ago