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by ceasom
Tue Aug 21, 2012 10:47 am
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Weight workout yesterday: Standing calf raises - 5 sets x 8 reps @ 300lbs - a new personal best Deadlifts - 5 sets x 8 reps @ 155lbs - a new personal best Db squats - 5 sets x 8 reps @ 100lbs Walking lunges - 2 sets x 10 reps each leg @ 50lbs Adductors & abductors each - 5 sets x 6 reps @ 140lbs...
by ceasom
Fri Aug 17, 2012 10:26 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Just an easy 3.1 mile run this morning - 30 minutes, 307 calories, 9:43 pace.

Didn't have time for weights today - got out of work late.
by ceasom
Thu Aug 16, 2012 9:32 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Wednesday's workout: Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Cable push downs - 5 sets x 6 reps @ 110lbs Trciep extns machine - 3 sets x 8 reps @ 50lbs Dips - 5 sets x 12 reps @ body weight Db bicep curls - 5 sets x 8 reps @ 30lbs Preacher curl machine - 3 s...
by ceasom
Tue Aug 14, 2012 9:45 am
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Taking a recovery day today. Partially because I'm tired, but mainly because I have to be in work early for an 11 hour day without any breaks... But here's what I did yesterday, which wasn't much... I think working out for 12 days straight showed in my lack of energy yesterday. Another reason for a ...
by ceasom
Sun Aug 12, 2012 5:56 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Super hot today - 110 degrees and humid! Went running at 8am, was already 80 when I left and 93 when I got back. 8.25 miles in 1 hr 31 mins, 831 calories, a slow 11:09 pace.
by ceasom
Sat Aug 11, 2012 11:56 am
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Yikes, just learned that the Smith machine bar is calibrated to effectively only be the equivalent of 15lbs... didn't know that until now, so all those times I thought I was lifting 145 or 155? Yeah, not even :( So... going to try to move away from the Smith machine to the standard bench press and s...
by ceasom
Fri Aug 10, 2012 10:59 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

3.15 mile easy run this morning in 29 minutes. Average pace 9:19, 309 calories. Weights after work: Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Farmer's walk - 3 sets x 60 seconds @ 80lbs Db bicep curls - 5 sets x 8 reps each arm @ 30lbs Db incline bicep curl - ...
by ceasom
Thu Aug 09, 2012 9:56 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

5:30am speedwork run this morning: 4.16 miles in total. 1 mile warm-up, 3 x 800m @ 8:00 pace with 400m jogs, 1 mile cool down. Weights after work: Standing calf raises - 5 sets x 8 reps @ 295lbs Deadlifts - 5 sets x 6 reps @ 115lbs Db squat jumps - 5 sets x 8 reps @ 40lbs Single leg squats - 2 sets ...
by ceasom
Wed Aug 08, 2012 10:34 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Tired and achy from mixing up the weight workouts, but... Cable crunches - 5 sets x 35 reps @ 140lbs V-ups - 5 sets x 10 reps @ body weight Resistance cable chops - 5 sets x 10 reps each side @ 50lbs Db bicep curls - 5 sets x 6 reps each arm @ 30lbs Db bicep concentration curl - 5 sets x 6 reps each...
by ceasom
Tue Aug 07, 2012 12:55 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

3.1 mile run this morning - man was it hard on those tired legs after yesterday's weights and swim! 9:51 average pace, so not great, but this was meant to be an easy run anyway :) Then weights: Pulls ups with leg raises - 5 sets x 6 reps @ body weight Db pull overs - 4 sets x 10 reps @ 40lbs High ca...
by ceasom
Mon Aug 06, 2012 3:38 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Day off work today so pushed the workout - phew! Standing calf raises - 5 sets x 8 reps @ 295lbs Straight leg deadlift - 5 sets x 6 reps @ 115lbs Deadlift - 5 sets x 6 reps @ 95lbs Hip adductors and abductors each - 5 sets x 8 reps @ 130lbs Seated shoulder press - 4 sets x 10 reps @ 140lbs Db front ...
by ceasom
Sun Aug 05, 2012 12:10 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

90F with 30% humidity but...

8.4 mile run in 1 hr 27, average pace 10:27, 843 calories :)
by ceasom
Sat Aug 04, 2012 11:51 am
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Awesome weight workout for back & chest today - really pushed the weight so lifted heavier than ever before :) Pull ups with hanging leg raises - 5 sets x 6 reps @ body weight Lat cable pull downs - 5 sets x 6 reps @ 130lbs Db lat pull overs - 4 sets x 10 reps @ 35lbs Seated back extns - 4 sets ...
by ceasom
Sat Aug 04, 2012 12:22 am
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Thursday: Pulls ups with hanging leg raises - 5 sets x 6 reps @ body weight Seated back extns - 3 sets x 20 reps @ 185lbs Smith bench, incline, decline each - 5 sets x 6 reps @ 145lbs Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 3 sets x 12 reps @ body weight Friday: Cable crunches - 4 sets x ...
by ceasom
Thu Jul 26, 2012 10:16 pm
Forum: Online Training Journals & Blogs
Topic: Colin's 2012 training journal
Replies: 171
Views: 39699

Re: Colin's 2012 training journal

Legs & arms workout today, along with some core: Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 3 sets x 10 reps @ body weight Stability cable chops - 3 sets x 8 reps each side @ 60lbs Standing calf raises - 4 sets x 12 reps @ 275lbs Db straight leg deadlift - 4 sets x 10 reps @ 90lbs Seated...

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