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Entries

  1. RUN
    good gym 5.3 km 00:34 10:19 pace

    4x1s

  2. FIT
    good 3.2 km 00:50 25:08 pace

    Warmup, 2.0 km
    Inverted leg press 4x6 170# 260# 300# 360#
    Shoulder press 2x10 20# 30#
    Lat pulldown 3x8 70# 80# 90#
    Deadlift 2x6 95# 145#
    Tricep pulldowns (rope) 3x10 25# 30# 35#
    Cooldown, 1.2 km

  3. RUN
    Running 5.1 km 00:34 10:43 pace

    Running intervals. Four 4x1s, then speedy 2x1s.

  4. FIT
    weight machines 2 km 00:20 16:05 pace

    General weight circuit

  5. FIT
    good weights 1.2 km 00:20 26:49 pace

    Squats 4x5 65# 95# 125# 165#
    Lat pull down 2x8 60# 70#
    bench press 3x6 65# 85# 85#
    chest fly 2x6 75# 75#
    1 min plank

  6. FIT
    3 km 00:35 18:46 pace

    seated butterfly 12x75# 10x85#
    front raise thing 2x8 50#
    chest press 3x10 65# 85#

  7. RUN
    alright first winter run...on ice! 6 km 00:49 13:08 pace

    Definitely more tired that I would have been without all that ice, but maintained a pretty steady pace the entire way with the help of friends. Only took a few minimal walk breaks.

  8. FIT
    good running in fits and spurts 5.5 km 00:35 10:14 pace

    repeated 300 m sprints of speedy hills or flats.

  9. FIT
    good Weights 2 km 00:35 28:09 pace

    Squats 4x5 115# 135# 165# 175#
    OHP 3x6 55# 70# 65#
    Deadlift 3x6 115# 135# 135#
    Lat pulldown (shoulder-width grip) 3x8 100# 115# 100#

  10. FIT
    good Weights 00:36

    Squat 5x5 95# 115# 135# 145# 145#
    OHP - 3x6 55# 65# 65#
    Bench press 3x6 65# 95# 105#
    reverse butterfly 2x8 55# 70#

  11. FIT
    alright running 4.5 km 00:33 11:48 pace

    Intervals of 3x1s at avg speed of 6.8 -7.0 km/h
    planks, 60sec, 30 sec

  12. FIT
    good

    Tricep push down machine 2x8 60# 70#
    Seated fly 2x10 75# 85#
    Narrow grip Lat pull down 2x10 75# 85#
    Bench press 2x6 95# 95#
    Leg press machine 3x10 200# 270# 350#
    Ab plank (diagnostic) 60 sec