catulk Training Journal

[catulk]

01/01/2012: Ran 5.30 miles

[catulk]

Jan 2, 2012
Ran 5.5 miles
Chest, Shoulder, Tri Workout, 4X12's
1. Bench press
2. Shoulder press
3. Weighted tricep dips
4. Side raises
5. front raises
6. shoulder scaption
stretch
4X15
ab extensions
glute raises
reverse crunches

[catulk]

Jan 3rd
Ran 5.25 miles
Leg Day, 4 X12s

db lunges
squats
step ups
deadlifts
calf raises
hamstring curls
glute raises
crunches
stretch

[catulk]

Wed Jan 4

Ran 5.5 miles
stretch
Back & Bi, 4X12
pull ups
upright rows
bb rows
bicep curls
stiff arm lat pulls
high rows
db situps
russian twists

[catulk]

Jan 5
Ran 8 miles
stretch
Chest, Shoulders, Tri 4X12

shoulder press
bench press
tri kickbacks
incline fly
front raise
reverse pec fly
glute raises
ball crunches
bosu ab extensions

[catulk]

Jan 6
Legs, 4X12s
walking db lunges
squats
stepups
deadlifts
calf raises
hamstring curls
bicycle crunches
reverse crunches
glute raises
warm up

[catulk]

Saturday Jan 7
Ran 5.5 miles
stretch & massage
Back & Bi, 4X12
upright row
bent over bb row
stiff arm lat pull
preacher curls
pull ups
bosu ab extensions
russian twists
glute raises

[catulk]

Sunday, Jan 8
Ran 21 miles
Stretch

[catulk]

Monday, 1/9
Chest, Shoulders, Tri, 4 X 12
shoulder press
bench press
incline fly
front raises
weighted tri dip
glute raises
db situps
Bosu ab extensions
Bosu crunches

[catulk]

Jan 10
Ran 5.5 miles
Legs, 4X12
db walking lunges
bb plie squats
bb step ups
db single leg deadlifts
db calf raises
hs curls
glute raises
bicycle crunches
reverse crunches
stretch

[catulk]

Jan 11 Wed
Ran 5.5 miles
Back & Bi, 4 X 12s
pull ups
upright rows
bicep curls
bb bent over row
stiff arm lat pull
high rows
glute raises
ball crunches
bosu ab extensions
stretch

[catulk]

1/12/12
Ran 5.5 miles
stretch
Chest, Shoulders, Tri, 4 X 12
Handstand pushups
Weighted tri dips
shoulder press
bench press
front raise
incline fly
glute raises
db Russian twists
db situps

[catulk]

1/13/12 Friday
Legs
4X12
warm up
walking db lunges
bb stepups
db squats
db squats
calf raises
bosu hs curls
glute raises
bicycles
bosu ab extensions

[catulk]

Ran 50 miles / 10 hrs. Race prep.

[catulk]

1/15 Sunday
5.5 mile recovery run