Lenny
Squats 5x5 95#x8 75#x6 165# 145# 185# --> almost back to squatting bodyweight :D
OHP 3xF (55# 75#) 85# 75# 95#
Wide-grip lat pulldown 3xF 75# 90# 105#
Machine chest fly 3xF 75# 95# 110#
- Site:
- http://guizzetti.ca
- Miles:
- 2114 total / 99 in 2013
- Goal:
-<23m 5km (PB: 25:00 min) -<50min 10km -Vulture Bait 25k - <3 hours
Track and share your training!
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Entries
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FIT
good Weights 2.5 km 00:50 32:11 pace
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RUN
good Treadmill run 6 km 00:34 09:07 pace
It was raining, snowing and hailing outside...so I went to the gym!
Tempo intervals, with increments of 0.2 mph/500 m (yep, that's mixing Imperial and Metric systems).
Hill inclines from 1-3%.... read more -
VELO
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Nice ride, Lenny! I've started riding again in the mornings and am really enjoying it!
10 days ago • Like
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walk
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RUN
great Evening treadmill 6 km 00:34 09:07 pace
Amazing run tonight, running mostly steady for 1 mile increments at varied speed (6.8-7.6 mph) and incline (0.5-2.0%). Avg incline 1%.
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VELO
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VELO
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VELO
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walk
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RUN
good Trailin' Sunday 4.25 km 00:30 11:21 pace
More relaxed pace but still a bit of effort. Good morning for a run.
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RUN
good 5k quickie 5 km 00:29 09:20 pace
3x1 mile Fartlek intervals, progressively faster from 6.8-7.2 mph avg.
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FIT
good Weights 1.5 km 00:45 48:16 pace
Squats 4x5 95# 145# 115# 165#
Bench press 4x5 65# 85# 105# 115#
Seated high row 4x6 40# 55# 65# 70#
Tricep pull down 3x8 30# 40# 45#
Stretches and jog warmup/cooldown -
RUN
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FIT
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RUN
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FIT
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walk
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FIT
good weights and stretching 00:15:00
Incline bench press 4x6 55# 65# 80# 95#
Seated Smith machine row 3x6 60# 75# 90# -
RUN
good Sprints 5.1 km 00:31 09:46 pace
3 3x1 intervals (7.0, 7.2, 7.4 mph)
3 1x1 intervals (8.0 mph, 1-1.5% incline)
plus warmup/cool down. -
RUN
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Hang in there, Lenny, spring is almost here!
2 months ago • Like
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Lenny
Looks like a pretty good workout, Lenny! I've just started doing squats and, even without using weights, it seems to be making a difference in my cycling.
4 days ago • Like
I used to be in a good weight lifting routine with squats as one of the exercises. They were a good complement to my running (and now cycling), once a bit of the soreness wore off.
2 days ago • Like