Josh
Bench Press: 3x10(135,145,155),1x8(185) ,1x6(205)
Pull-ups: 5 x 6 (3x78, 2x69.5)
Incline press: 3 x 8 (95,115,135)
Row: 3 x 10 (100)
Butterflies: 3 x 10 (110,120,130)
Reverse butterfly: 3 x 10 (90)
- Site:
- http://myfavoritesupportcalls.blogspot.com
- Miles:
- 5173 total / 110 in 2013
- Goal:
To weigh 200 lbs. or less and to be able to run a full mile
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Josh logged 5173 miles.
Last workout 3 months ago. Help get them back on track!
Entries
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FIT
Chest and back 01:00
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RUN
good Elliptical pre-workout 3.6 mi 00:35 09:43 pace
Interval workout, increasing and decreasing difficulty.
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VELO
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FIT
Chest, back, core 00:30
Bench press: 4 x 10 (135)
Pull-ups: 5 x 6 (2x78, 3x69.5)
Ab machine: 3 x 10 (70,70,75)
Back extensions: 3 x 10 (70,75,75) -
VELO
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RUN
good Treadmill time 1.2 mi 00:25 20:50 pace
5 minute walking warm-up,
1.5 minute run/3.0 minute walk split for 18 minutes
2 minute walking cool-down. -
FIT
Legs and elliptical 1.01 mi 00:30 29:42 pace
10 minute elliptical warm-up (1.01 mi)
Leg curls: 3 x 10 (70)
Adductor: 3 x 10 (90)
Abductor: 3 x 10 (90)
Leg extensions: 3 x 10 (90)
Seated calf raises: 3 x 10 (70) -
VELO
Riding waiting on the workout... 11.6 mi 00:42 16.6mph pace
Nice normal paced ride with low difficulty.
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FIT
great Shoulders and arms 3.12 mi 00:50 16:01 pace
25 minute elliptical interval to open (2.62 mi)
Dips: 3 x 10 (unassisted)
Dumbbell shrugs: 3 x 10 (50)
Curls: 3 x 10 (45)
Dips: 3 x 8 (unassisted)
Curls individual arm: 3 x 10 (15 lbs.)
5 minute el... read more -
RUN
Elliptical 3.59 mi 00:35 09:44 pace
Legs were still in tons of pain... no leg lifting today just cardio at an easy difficulty.
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FIT
injured Chest and back 1 mi 01:00 60:00 pace
My legs were in immense pain after the cycling class, so no lengthy cardio
10 minute elliptical warm-up (1.0 mi)
Bench press: 5 x 10 (135)
Pull-ups: 5 x 4 (61 lb. assist)
Incline: 1 x 10, 2 x 8 (11... read more -
VELO
Spinning class!!! 01:00
Forgot how hard these thigns were... and forgot how necessary the bike shorts with the cushion are...
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FIT
Ellipitcal and some chest and... 3.02 mi 00:50 16:33 pace
30 minute elliptical interval workout (3.02 mi)
Incline dumbbell press: 3 x 10 (40 lbs.)
Preacher curl machine: 3 x 10 (50 lbs.)
Dips: 3 x 10 (unassisted)
Pull-ups: 3 x 6 (78 lbs.) -
FIT
Leg day 0.4 mi 00:30 75:00 pace
Leg curls: 3 x 8 (75)
Leg ext: 3 x 8 (110)
Adductors: 3 x 10 (90)
Abductors: 3 x 10 (90)
Calf Raises: 3 x 10 (170)
10 minute walking on treadmill cool-down (.4 mi) -
VELO
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RUN
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FIT
Shoulders and arms 00:20
Preacher curls (individual arms): 3 x 10 (25)
Dumbbell shrugs: 3 x 10 (55)
Dips: 3 x 8 (unassisted)
Preacher curls: 3 x 8
Dips: 3 x 6 (Unassisted) -
RUN
good Elliptical pre and post workout 3.09 mi 00:30 09:42 pace
20 minute interval pre-workout (2.07)
10 minute post workout cool-down (1.02)
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RUN
Treadmill 1.67 mi 00:35 20:57 pace
5 minute walking warm-up,
1 minute jogging/2 minutes walking for 24 minutes
6 minute walking cool-down -
FIT
blah Chest and back 00:15:00
Decline bench press(All flat taken): 3 x 10 (135)
Pull-ups: 3 x 8 (assist weight: 96.5, 88, 88)
Butterflies: 3 x 8 (150)
