Ron
Pull-Ups/PushUps/SitUps/Dips/FlutterKicks (x3)
Upright Rows/Preacher Curls/Dips (x4)
Dumbbell Curls/ PushUps/ Dips (x4)
Rope Curls/Cable PullDowns/ Push Ups (x4)
- Site:
- http://rontapia.com/
- Miles:
- 180 total / 0 in 2012
- Goal:
Summer goals were met, got into pretty decent shape, but lost a lot of weight. Dropped to about 160, now looking to add a solid 10-15# of muscle (and speed).
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Ron logged 180 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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FIT
good Shoulders/Biceps 01:00
- FIT
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FIT
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RUN
great Redondo Beach Superbowl Sunda... 10 km 00:47 07:35 pace
Shaved almost 2 minutes off of last year's Santa Monica Classic 10k.
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FIT
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FIT
great Temescal Canyon Run 4.5 mi 02:00 26:40 pace
Good run/hike through Temescal Canyon with 20lb. weighted vest and full camelback.
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FIT
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RUN
great Weighted Gym/Treadmill run 3 mi 00:28 09:12 pace
(x3) 10 pull-ups/15 push-ups/ 10 dips (w/ vest)
3 miles w/ a 20# weighted vest.
(x3) 10 pull-ups/15 push-ups/ 10 dips (w/ vest) -
RUN
great 4, 1 mile treadmill intervals... 4 mi 00:35 08:39 pace
3x- 10 Pull ups/10 Dips/ 10 Push Ups w/ 20# Weight Vest
1 Mile: 8:13 w/ 20# Weight Vest
10 Pull ups/10 Dips/ 10 Push Ups w/ 20# Weight Vest
1 Mile: 8:51 w/vest
10 Pull ups/10 Dips/ 10 Push Ups w/ 2... read more -
FIT
good Chest/Triceps 00:45
Warmups. Chest. Triceps. I was eager to get into the gym today, but it hurt a little since I haven't been in in almost two weeks.
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FIT
great Core/Sculpting Class at Trifit 01:00
an exhausting hour of strength training, core and some cardio exercises.
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FIT
great Boxing 01:20
Great boxing workout. footwork, heavybag sets, and did some wrestling (MMA) type of matwork at the end, which really wore me out.
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FIT
great Boxing 01:45
Boxing workout. Jump Rope, Cardio, and 30 minutes of straight Heavy Bag work to round it off. Shoulders were on fire.
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FIT
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FIT
great Burning off some extra steam 01:00
3x Pull Ups/ Lateral Explosive Medicine Ball Push Up/ Dips / Medicine Ball Sit Ups/ Medicine Ball Flutter Kicks/ Body Builders with 20# Weights.
3X Lunges/ Crunches/ Diamond Push Ups
3X Pull Ups w/... read more -
RUN
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FIT
good Chest/Triceps + 20min Heavy Bag 01:45
Haven't logged a workout in a while and took about a week off.
Warmup:
3x Pullups/Dips/Pushups/Crunches/Flutter KicksWorkout:
3x Bench Press/ Dumb Bell Curls/ Close-Grip Pull Ups
3x Overhead Cab... read more -
RUN
great 3.5 mi 00:31 08:51 pace
Woke up early and couldn't go back to sleep, so got out for a morning run.
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FIT
great Kickboxing 01:15
Hardcore boxing workout tonight. Jump rope weighted shadow boxing supersets, then lots of heavy bag fun. I got tunnel vision on heavy bag drills tonight, so I'd say I pushed harder than anything I'... read more
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FIT
great Chest/Triceps 00:50
++ to my maxes and overall energy today, must be the new workouts and the boxing.
Warm Ups:
Pull Ups/Push Ups/Dips
Bench Press/ Dumbbell Curls
Triceps Extensions/ Dips
Cable Flys (on ball)/ Pull-U... read more
Ron
