Miles:
0 total / 0 in 2018
Goal:

I'm not really a runner, but the selections (athlete, runner, cyclist, etc.) didn't really apply to me. I just like to workout and jog to stay in shape.

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Shawn logged 0 miles.

Last workout about 8 years ago. Help get them back on track!

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Entries

  1. FIT
    great Lower Body (Quads/Calves) / U... 01:47

    QUADS: Barbell Squat - 3 sets of 12 (120 lbs), 1 set of 8 (120 lbs)
    QUADS: Dumbbell Reverse Lunge - 2 sets of 10 (40 lbs ea.)
    CIRCUIT 1a (CALVES): Single Leg Standing Dumbbell Calf Raise - 3 sets o... read more

  2. FIT
    good Upper Body (Back) / Core 02:21

    CORE: Sit Ups - 3 sets of 12
    CORE: Reverse Crunch - 3 sets of 12
    CORE: Hip Crossover 3 sets of 8 (hold for 1-2 sec)
    CORE: Barbell Rollout - 3 sets of 10
    CORE: Hanging Bent Leg Raises - 1 set of 8,... read more

  3. FIT
    alright Upper Body (Shoulders) 02:25

    BACK: Chin Up - 1 set of 13, 1 set of 10, 1 set of 8
    SHOULDERS: Barbell Shoulder Press - 1 set of 12 (50 lbs), 1 set of 10 (60), 1 set of 8 (60)
    BACK: Underhand Grip Rear Lateral Raise - 3 set of 1... read more

  4. FIT
    great Lower Body / Core 02:05

    CORE: Reverse Crunch - 3 sets of 12
    CORE: Overhead Dumbbell Side Bend - 3 sets of 10 with 20 lbs
    CORE: Standing Cable Crunch - 1 set of 20 (33.5 lbs), 2 set of 20 (46 lbs) - FAST movement
    QUADS: Ba... read more

    • Melodie P.

      This is one super long workout. Great job.

      about 8 years ago Like

    • Shawn C.
      Shawn C.

      Thanks Mel. The funny thing is I started really late (7:45pm) and before I knew it, it was almost 10pm, so the time flew for me. I was focused I guess. :-) I think leg days usually take longer because I wait longer in between sets, which is one reason why I don't like to work them as often.

      about 8 years ago Like

    • Jenny J.
      Jenny J.

      Daaaang, that IS a long workout! Impressive, dude!

      about 8 years ago Like

    • Shawn C.
      Shawn C.

      Haha! Thanks Jenny! :-)

      about 8 years ago Like

  5. FIT
    good Upper Body (Chest) / Core 02:01

    CIRCUIT 1a (CHEST): Chest Chiseling Complex (alternate Dips/Push Ups no rest in between)
    CIRCUIT 1b (CHEST): Chest Chiseling Complex (start w/8 each exercise, then 7, then 6, 5, 4, 3, 2, 1)
    CORE: S... read more

  6. FIT
    good Upper Body (Arms) / Core 01:55

    CORE: Core Stabilization (5 each side, hold for 3 sec.) - 3 sets
    CORE: Hanging Leg Raises - 3 sets of 12 (hold for 1 sec.)
    CORE: Dumbbell Chop - 3 sets of 12 with 30 lbs
    BICEPS: EZ Bar Curl - 3 set... read more

  7. FIT
    tired Quick Workout - Upper Body (B... 00:40

    CORE: Crunches
    CIRCUIT 1a (BACK): Chin Up - 1 set of 10, 1 set of 8, 1 set of 7
    CIRCUIT 1b (BACK): Inverted Row - 3 sets of 12
    CIRCUIT 1c (BACK): Overhand Grip Rear Lateral Raise - 3 sets of 10 (20... read more

  8. FIT
    blah Upper Body (Shoulders) / Core 01:52

    CORE: Side Crunch - 1 set of 10, 2 sets of 12
    SHOULDERS: Barbell Shoulder Press - 3 sets of 10 with 50 lbs
    SHOULDERS: Inverted Shoulder Press - 3 sets of 12
    SHOULDERS: Front Raise - 3 sets of 10 wi... read more

  9. FIT
    good Upper Body (Chest/Back) / Core 02:25

    CORE: Sit Ups - 3 sets of 12
    CORE: Hanging Oblique Raises - 3 sets of 12
    CORE: Decline Sit Ups w/weight - 2 sets of 12 with 10 lbs
    CORE: Dumbbell Chop - 2 sets of 12 with 30 lbs
    CORE: Barbell Rollo... read more

  10. FIT
    great Quick Workout - Upper Body / ... 00:25

    CORE: Crunches - 1 set of 13, 2 sets of 12
    BACK: Chin Up - 1 set of 12, 1 set of 9, 1 set of 7
    CHEST: Dumbbell Flat Bench Press - 2 sets of 12 (100 lbs), 1 set of 8 (100 lbs)
    BICEPS: Triple-Stop EZ... read more

  11. FIT
    good Lower Body / Core 01:55

    CORE: Sit Ups - 3 sets of 12
    BACK: Neutral-Grip Chin Up - 1 set of 12, 1 set of 5
    BACK: Pull Up - 1 set of 8, 1 set of 7
    LATS: Standing Cable Pullover - 3 sets of 8 with 71 lbs
    CORE: Dumbbell Chop ... read more

  12. FIT
    good Upper Body (Total Body) / Core 00:45

    CORE: Hanging Straight Leg Raises - 3 sets of 10
    CIRCUIT 1a (BICEPS): EZ Bar Curl *
    CIRCUIT 1b (TRICEPS): Triceps Press Down/straight bar *
    * Alternate with 5 reps each exercise, back and forth fo... read more

  13. FIT
    good Upper Body (Back) / Core 02:00

    CORE: Sit Ups - 3 sets of 12
    CORE: Hanging Oblique Raises - 3 sets of 10
    CORE: Decline Sit Up w/Weight - 1 set of 12 (10 lbs), 2 sets of 10 (10 lbs)
    CORE: Dumbbell Chop - 1 set of 12 (25 lbs), 2 se... read more

  14. FIT
    good Upper Body (Shoulders) / Core 01:25

    CORE: Crunches - 1 set of 12
    CIRCUIT 1a (BACK): Chin Up - 1 set of 14, 1 set of 10
    CIRCUIT 1b (SHOULDERS): Inverted Shoulder Press - 1 set of 20, 1 set of 14
    CIRCUIT 2a (CHEST): Dumbbell Bench Pres... read more

  15. FIT
    good Upper Body (Chest/Back) 01:30

    CHEST: Incline Dumbbell Bench Press - 1 set of 10 (100 lbs), 2 sets of 8 (100 lbs)
    BACK: Chin Up - 3 sets of 10
    CHEST: Push Up - 2 sets of 12, 1 set of 11
    BACK: Rear Lateral Raise - 3 sets of 12 wi... read more

  16. FIT
    great Upper Body (Arms) / Core 01:55

    CORE: Sit Ups - 3 sets of 12 (hold for 1-2 sec)
    CORE: Reverse Crunch - 2 sets of 10 (hold for 1-2 sec)
    CORE: Cable Core Press - 2 sets of 10 with 21 lbs
    CORE: Barbell Rollout - 2 sets of 8
    CORE: D... read more