ceasom Posted May 13, 2012 Author Share Posted May 13, 2012 Did upper body weights yesterday morning: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightDb bench press - 3 sets x 12 reps @ 90lbsIncline db bench - 3 sets x 12 reps @ 70lbsDips - 3 sets x 16 reps @ body weightSeated shoulder press - 3 sets x 12 reps @ 130lbsDb shoulder shrugs - 3 sets x 12 reps @ 80lbsDb front raises - 3 sets each arm x 10 reps @ 25lbsDb lateral raises - 3 sets each arm @ 10 reps @ 25lbsStanding pull downs - 3 sets x 10 reps @ 100lbsCable crunches - 3 sets x 30 reps @ 130lbsSeated back extns - 3 sets x 20 reps @ 170lbs Then we hit the pool for some family splash time. No serious swimming, just fun Headed out this morning for my first post-marathon run. Did 6 miles, nice and easy, 10:15 pace, 612 calories. I took a couple of walk breaks in there - already 90 degrees by the time I left at 9am. Tiem to start mega early morning runs to avoid the heat now! Link to comment Share on other sites More sharing options...
kareno Posted May 16, 2012 Share Posted May 16, 2012 Gotta love that Arizona heat, hey? How long have you lived there in the desert? Good job on your first post-marathon run! Bet it felt great! Link to comment Share on other sites More sharing options...
ceasom Posted May 16, 2012 Author Share Posted May 16, 2012 Thanks I've been here 8 years now. We moved from England in January of 2004. BIG difference in the weather! LOL Give me the desert any day over rain. Another run this morning - 90 degrees, 6 miles, 62 minutes. The knee is still holding up well, so I think I'm on the mend Did another lower body weight workout yesterday: Seated leg extns - 3 sets x 20 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsDb straight leg deadlifts - 3 sets x 12 reps @ 60lbsSeated leg extns - 3 sets x 12 reps @ 100lbsHip adductors & abductors each - 3 sets x 12 reps @ 100lbsCable crunches - 3 sets x 30 reps @ 140lbsIncline db bicep curls each arm - 3 sets x 10 reps @ 30lbs Link to comment Share on other sites More sharing options...
kareno Posted May 16, 2012 Share Posted May 16, 2012 Oh, really? I had no idea y'all are Brits! That's awesome! Link to comment Share on other sites More sharing options...
ceasom Posted May 17, 2012 Author Share Posted May 17, 2012 Quick weight workout after work today; Pull ups with hanging leg raises - 1 set x 10 reps, then 2 sets x 8 reps @ body weightSmith machine bench press - 3 sets x 12 reps @ 125lbsSmith incline bench - 3 sets x 12 reps @ 105lbsSmith decline bench - 3 sets x 12 reps @ 125lbsDb flys - 3 sets x 10 reps @ 60lbsCable crunch - 3 sets x 30 reps @ 140lbsCable pull downs - 3 sets x 12 reps @ 100lbsLow cable row - 3 sets x 12 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 170lbs Fairly good on food today: Breakfast - rolled oats with craisins, chia seed, coconut milk. Coffee with rice milkSnack - banana & almonds, green teaLunch - baked tofu and garbanzo beans with salsa verde, green teaPost workout - raw protein shakeDinner - large green salad, waterSnack - probably toast before bed Link to comment Share on other sites More sharing options...
ceasom Posted May 18, 2012 Author Share Posted May 18, 2012 Great 4.65 mile run this morning in a cool 70 degrees... of course, I had ot get up at 4.30am to be able to do that in the cool morning air! LOL 45 min total cardio. I also hit the weight room after work, primarily just for shoulders: Shoulder press - 3 sets x 12 reps @ 130lbsSmith machine shrugs - 3 sets x 12 reps @ 185lbsUpright rows - 3 sets x 8 reps @ 95lbsDb lateral raises - 3 sets each arm x 12 reps @ 25lbsDb front raises - 3 sets each arm x 12 reps @ 25lbsDb pull overs - 3 sets x 12 reps @ 30lbsCable crunches - 3 sets x 30 reps @ 140lbs Breakfast - coffee with rice milk. Rolled oats, chia seed, craisins, coconut/almond milkPost run - raw protein shakeSnack - green tea, 2 bananas, raw almond butterLunch - green salad, garbanzo beans, baked tofu, green teaPost weights - raw protein shakeDinner - green salad, pakoras, dosa, waterSnack - 2 slices Ezekiel toast, water Link to comment Share on other sites More sharing options...
ceasom Posted May 19, 2012 Author Share Posted May 19, 2012 5K run this morning at 5.30am, nice 70 degrees with light clouds. 28 minutes. Weight workout:Straight legged db deadlift - 3 sets x 12 reps @ 60lbsSeated leg extns - 3 sets x 12 reps @ 110lbsSeated leg press - 3 sets x 20 reps @ 235lbsStanding calf raises - 3 sets x 12 reps @ 275lbsHip adductors and abductors each - 3 sets x 12 reps @ 110lbsBicep db curls - 3 sets x 5 reps @ 35lbs each arm, then 3 sets x 10 reps @ 30lbs each armBicep barbell curl - 3 sets x 10 reps @ 55lbs Breakfast - oats, chia seed, hemp seed, raisins, soy milk. Coffee with rice milkSnack - banana & almond butter, green teaLunch - green salad, hemp seed, hummus, quinoa, strawberries, green teaPost weights snack - raw protein shake, bananaDinner - Gardein tenders, green salad, grapefruit, waterSnack - Ezekiel bread toasted, water Link to comment Share on other sites More sharing options...
ceasom Posted May 21, 2012 Author Share Posted May 21, 2012 Awesome weight workout today... Db bicep curls - 3 sets x 10 reps @ 30lbs each armDb incline bicep curls - 3 sets x 10 reps @ 30lbs each armHigh pulley cable bicep curl - 3 sets x 15 reps @ 12lbs each armCable push downs - 3 sets x 10 reps @ 100lbsDb bench tricep extns - 3 sets x 12 reps @ 20lbs each armStanding overhead tricep extn - 3 sets x 12 reps @ 12 lbsStraight leg db deadlifts - 4 sets x 12 reps @ 70lbsSeated leg extns - 4 sets x 12 reps @ 110lbsSeated leg press - 4 sets x 20 reps @ 235lbsStanding calf raises - 4 sets x 10 reps @ 275lbsHip adductors and abductors each - 3 sets x 12 reps @ 110lbs Increased from 3 to 4 sets on most things and added additional arm workouts Link to comment Share on other sites More sharing options...
ceasom Posted May 22, 2012 Author Share Posted May 22, 2012 6 mile run this morning, leaving at 8.30am but man, was it hard! 90 degrees, tired legs from yesterday's workout... 64 minutes, so a slow pace with several walk breaks. Looks like all my runs need to be over before 8am now. Link to comment Share on other sites More sharing options...
ceasom Posted May 26, 2012 Author Share Posted May 26, 2012 A week of best laid plans... Wed after work, got to the gym, two exercises in and the phone went saying my daughter was sick at school and I had to go pick her up urgently. Thursday morning I ran early. 4.5 miles by 6am, but no chance to hit the weights after work because... yup, school pick up duty. Friday - tried to get to the gym after work, but got out of work late and then didn't have time because of... yup, school pick up duty LOL Oh well, we hit the library after school and signed up for the summer reading program, borrowed some great new books (Running with the Kenyans by Adharanand Finn for me!) and a couple of movies. Spent the rest of the afternoon on Daddy/Daughter time watching E.T. and munching on kettle corn But, had a good workout today and switched up to 4 sets where possible instead of my usual 3 Cable crunches - 4 sets x 30 reps @ 140lbsDb bench press - 4 sets x 12 reps @ 90lbs totalDb incline bench press - 4 sets x 12 reps @ 70lbs totalDb flys - 4 sets x 12 reps @ 50lbs totalDb lateral raises - 4 sets x 12 reps each arm @ 25lbsDb front raises - 3 sets x 10 reps each arm @ 20lbsSmith machine shoulder shrugs - 4 sets x 12 reps @ 185lbsSmith upright rows - 4 sets x 10 reps @ 95lbsSeated shoulder press - 4 sets x 12 reps @ 130lbsSeated back extns - 3 sets x 20 reps @ 170lbsLow cable rows - 4 sets x 10 reps @ 200lbsPull downs - 4 sets x 12 reps @ 100lbsPull ups with hanging leg raises - 3 sets x 8 reps @ body weight Phew! Think that was all.... then helped my daughter do 2 sets of all the circuit room machines before 5 mins on the stepper and 5 mins on an eliptical Link to comment Share on other sites More sharing options...
ceasom Posted May 27, 2012 Author Share Posted May 27, 2012 10.2 mile run this morning in a nice 74 degrees Seems the weather is being nice to us this weekend with a cool spell. 1037 calories, 96 mins, 9:41 overall pace. Hmmm... maybe the beer I had last night helped me run faster. I think this is an experiment I may need to try again at a later date LOL Link to comment Share on other sites More sharing options...
ceasom Posted May 28, 2012 Author Share Posted May 28, 2012 Pretty good weight workout this morning: Seated leg extns - 4 sets x 12 reps @ 110lbsSeated leg press - 4 sets x 20 reps @ 235lbsStanding calf raises - 4 sets x 12 reps @ 275lbsStraight leg db deadlift - 4 sets x 12 reps @ 60lbsHip adductors and abductors each - 3 sets x 12 reps @ 110lbsDb bicep curls - 3 sets x 10 reps @ 30lbs each armIncline db bicep curl - 3 sets x 10 reps @ 30lbs each armHigh cable bicep curl - 3 sets x 15 reps @ 20lbs each armOverhead db tricep extns - 3 sets x 12 reps @ 15lbs each armLying over face db tricep extns - 3 sets x 12 reps @ 15lbs each armCable crunches - 4 sets x 30 reps @ 140lbsDb side bends - 4 sets x 12 reps @ 25lbs each side Link to comment Share on other sites More sharing options...
ceasom Posted May 29, 2012 Author Share Posted May 29, 2012 6 mile run this morning... think I got some of my mojo back because I'm back to running at my pre-marathon pace. 6 miles in 56 minutes, 9:21 pace, 625 calories Mild shin splints again though... Link to comment Share on other sites More sharing options...
ceasom Posted May 31, 2012 Author Share Posted May 31, 2012 Today's weight workout: Pull ups with hanging leg raises - 2 sets x 8 reps @ body weightCable crunches - 4 sets x 30 reps @ 150lbsDb side bends - 4 sets x 12 reps each side @ 30lbsSeated cable rows - 4 sets x 10 reps @ 200lbsUpright rows - 4 sets x 1- reps @ 105lbsSmith machine shoulder shrugs - 4 sets x 12 reps @ 185lbsSmith machine bench - 4 sets x 12 reps @ 135lbsSmith incline bench - 4 sets x 12 reps @ 115lbsDb flys - 4 sets x 12 reps @ 50lbsSeated back extns - 3 sets x 20 reps @ 170lbsPull downs - 4 sets x 12 reps @ 100lbsDb lateral raises - 4 sets x 12 reps each arm @ 25lbs Link to comment Share on other sites More sharing options...
ceasom Posted June 3, 2012 Author Share Posted June 3, 2012 Had to miss working out for the last 3 days due to work schedules, but... back to the gym today Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightLow cable pulley row - 3 sets x 10 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 185lbsStanding cable pull downs - 3 sets x 8 reps @ 120lbsCable crunches - 2 sets x 30 reps @ 150lbs, 1 set x 30 reps @ 140lbsDb side bends - 3 sets each side x 12 reps @ 30lbsSeated should press - 4 sets x 8 reps @ 140lbsSeated db shoulder press - 3 sets x 8 reps @ 40lbs totalDb lateral raises - 3 sets each arm x 8 reps @ 30lbsDb front raises - 3 sets each arm x 8 reps @ 30lbsReverse flys - 3 sets x 8 reps @ 30lbsUpright rows - 3 sets x 8 reps @ 115lbsSmith bench press - 3 sets x 8 reps @ 145lbsSmith incline bench - 3 sets x 8 reps @ 125lbsSmith decline bench - 3 sets x 8 reps @ 135lbs All that followed by a 5k on the treadmill in 28 minutes Link to comment Share on other sites More sharing options...
ceasom Posted June 4, 2012 Author Share Posted June 4, 2012 Legs and arms at the gym today: Straight leg db deadlift - 4 sets x 10 reps @ 80lbsSeated leg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 4 sets x 12 reps @ 255lbsStanding calf raises - 4 sets x 12 reps @ 275lbsHip adductors and abductors each - 3 sets x 10 reps @ 120lbsDb bicep curls - 3 sets x 8 reps each arm @ 35lbsIncline db bicep curls - 3 sets x 8 reps each arm @ 30lbsBicep concentration curl - 3 sets x 8 reps each arm @ 20lbsCable tricep push downs - 3 sets x 10 reps @ 100lbsCable crunches - 3 sets x 30 reps @ 140lbs Link to comment Share on other sites More sharing options...
ceasom Posted June 7, 2012 Author Share Posted June 7, 2012 Chest & shoulders day: Seated shoulder press - 4 sets x 8 reps @ 140lbsSeated db shoulder press - 3 sets x 8 reps @ 50lbsDb lateral raises - 3 sets each arm x 8 reps @ 30lbsDb front raises - 3 sets each arm x 8 reps @ 30lbsReverse flys - 3 sets x 8 reps @ 35lbsDips - 3 sets x 12 reps @ body weightdb bench press - 3 sets x 12 reps @ 90lbsdb incline bench - 3 sets x 12 reps @ 70lbsCable crunches - 4 sets x 30 reps @ 140lbs Then 5k run on the treadmill in 25 mins I think that's my fastest ever 5k time. Link to comment Share on other sites More sharing options...
ceasom Posted June 8, 2012 Author Share Posted June 8, 2012 Back & legs workout today: Chin ups with hanging leg raises - 3 sets x 8 reps @ body weightCable lat pulldowns - 4 sets x 8 reps @ 110lbsDb pullovers - 4 sets x 12 reps @ 30lbsLow cable rows - 4 sets x 10 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 185lbsUpright rows (smith machine) - 3 sets x 8 reps @ 95lbsSeated leg extns - 4 sets x 10 reps @ 120lbsStraight leg db deadlifts - 4 sets x 8 reps @ 80lbsStanding calf raises - 4 sets x 12 reps @ 275lbs Link to comment Share on other sites More sharing options...
ceasom Posted June 16, 2012 Author Share Posted June 16, 2012 Oh my gosh, where has the week gone? And why haven't I been posting my workouts?!?! Odd week here... car was in the shop for 3 days which forced me to cycle to and from work in 105 degrees, but meant no time for running and little time for weights. But... did cycle to the gym on Wed morning and did an upper body workout. Don't ask me what I did - I don't remember LOL So here's the summary version of the last week; Saturday - upper body weightsSunday - 10 mile runMonday - legs and arms weights workoutTuesday - car went to the shop, cycled to and from work (only 2 miles each way)Wednesday - cycled to and from gym (4 miles each way) and did upper body workout. Then cycled to work & back.Thursday - cycled to and from work. Car came home Friday - decided to cycle to and from work even though had the car Saturday - today... cycled to and from the gym, did upper body weights: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightStanding cable lat pull downs - 4 sets x 8 reps @ 110lbsDB pull overs - 4 sets x 10 reps @ 35lbsLow cable row - 4 sets x 10 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 180lbsSeated shoulder press - 4 sets x 8 reps @ 150lbs (just added 10lbs today and it felt good!)Lateral db raises - 3 sets each arm x 8 reps @ 30lbsFront db raises - 3 sets each arm x 8 reps @ 30lbsReverse flys - 3 sets x 8 reps @ 50lbsDb shoulder press - 4 sets x 10 reps @ 60lbsDb bench press - 4 sets x 8 reps @ 80lbsDb incline - 3 sets x 12 reps @ 70lbsCable crunches - 4 sets x 30 reps @ 140lbsCable chops - 3 sets x 8 reps each side @ 60lbs Phew! Now time to eat, then rest! Long run on the calendar tomorrow Link to comment Share on other sites More sharing options...
ceasom Posted June 18, 2012 Author Share Posted June 18, 2012 10 mile run yesterday. I left at 8am when it was already 86 degrees and intense sunshine, and it was 95 degrees by the time I got home around 10am. I took it easy, took a couple of walk breaks, and every time I came to a drink fountain along the river path, I stopped, soaked my baseball cap, then doused my entire body with water to stay cool. There was a hot but gentle breeze, sdo the water really helped me stay cool. I drank ice cold coconut water throughout the run from the insulated handheld bottles. I hr 44 mins was the total running time. Gonna hit the weights for legs and arms later this morning. Link to comment Share on other sites More sharing options...
ceasom Posted June 18, 2012 Author Share Posted June 18, 2012 So much for a "day off" work today LOL: Weight workout for arms & legs:Db curls - 3 sets x 8 reps each arm @ 30lbsDb incline curl - 3 sets x 8 reps each arm @ 30lbsDb concentration curls - 3 sets x 8 reps each arm @ 20lbsCable push downs - 3 sets x 8 reps @ 100lbsOverhead db tricep extns - 3 sets x 8 reps @ 15lbsStanding calf raises - 4 sets x 12 reps @ 275 lbsDb straight legged deadlift - 4 sets x 10 reps @ 80lbsSeated leg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 3 sets x 16 reps @ 255lbsHip adductors & abductors each - 3 sets x 10 reps @ 120lbs Then a 5k treadmill run in 28 minutes. After lunch - 30 minutes of yoga, followed by 20 minutes of "Just dance" on the wii with my 9 year old daughter. Phew! Now time to rest... or sleep! LOL Link to comment Share on other sites More sharing options...
ceasom Posted June 23, 2012 Author Share Posted June 23, 2012 I've been cycling to and from work again this week... this could become a habit! Cycled to and from the gym this morning too. Had a 2 hour upper body workout: Pull sups with hanging leg raises - 3 sets x 8 reps @ body weightCable crunches - 4 sets x 30 reps @ 140lbsLow cable rows - 4 sets x 10 reps @ 200lbsCable lats - 4 sets x 8 reps @ 120lbsSeated back extns - 3 sets x 20 reps @ 180lbsSeated shoulder press - 4 sets x 10 reps @ 150lbsDb lateral raises - 4 sets each arm x 8 reps @ 30lbsDb front raises - 4 sets each arm x 8 reps @ 30lbsDb reverse flys - 4 sets x 8 reps @ 50lbsSmith bench press - 4 sets x 8 reps @ 135lbsSmith incline bench - 4 sets x 8 reps @ 135lbsSmith decline bench - 4 sets x 8 reps @ 145lbs Now for lunch, then take my daughter to her swimming lesson, followed by an afternoon at the movies watching Brave Link to comment Share on other sites More sharing options...
ceasom Posted June 27, 2012 Author Share Posted June 27, 2012 10 mile run on Sunday in 94 degrees. 1 hr 45 minutes. Cycled to and from the gym today, as well as to and from work. So almost an hour cardio in total. Here's what I did in the weight room: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightCable lat pull downs - 4 sets x 8 reps @ 120lbsSeated cable rows - 4 sets x 10 reps @ 200lbsCable crunches - 4 sets x 30 reps @ 140lbsShoulder press - 4 sets x 10 reps @ 150lbsDB lateral raises - 4 sets x 10 reps each arm @ 30lbsDb front raises - 4 sets x 8 reps each arm @ 30lbsReverse db flys - 4 sets x 8 reps @ 50lbsSmith bench press - 4 sets x 10 reps @ 135lbsIncline Smith bench - 4 sets x 8 reps @ 135lbs Link to comment Share on other sites More sharing options...
ceasom Posted June 29, 2012 Author Share Posted June 29, 2012 Leg & arms workout today: Seated leg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 4 sets x 16 reps @ 255lbsStanding calf raises - 4 sets x 12 reps @ 275lbsStraigh leg db deadlift - 4 sets x 10 reps @ 80lbsHip adductors and abductors each - 4 sets x 10 reps @ 130lbsDb bicep curl - 3 sets each arm x 8 reps @ 30lbsDb incline bicep curl 3 sets each arm x 8 reps @ 30lbsDb concentration bicep curl - 3 sets each arm x 8 reps @ 25lbsCable push downs - 3 sets x 8 reps @ 110lbs Link to comment Share on other sites More sharing options...
ceasom Posted July 1, 2012 Author Share Posted July 1, 2012 Upper body workout yesterday: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightCable lat pull downs - 4 sets x 8 reps @ 110lbsLow cable rows - 4 sets x 10 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 180lbsUpright rows - 3 sets x 8 reps @ 95lbsSeated shoulder extns - 4 sets x 10 reps @ 160lbs (new personal best, woohoo!)Db lateral raises - 4 sets x 10 reps each arm @ 30lbsDb front raises - 4 sets x 10 reps each arm @ 30lbsDb reverse flys - 4 sets x 10 reps @ 50lbsSmith bench press - 4 sets x 8 reps @ 135lbsSmith incline bench - 4 sets x 8 reps @ 135lbsSmith decline bench - 4 sets x 8 reps @ 145lbsCable crunches - 4 sets x 30 reps @ 140lbs Cycled to and from the gym too Legs and arms workout today: Db bicep curls - 3 sets x 8 reps each arm @ 30lbsDb incline bicep curls - 3 sets x 8 reps each arm @ 30lbsDb concentration curls - 3 sets x 8 reps each arm @ 25lbsDb tricep extns - 3 sets x 10 reps each arm @ 15lbsDb cable push downs - 3 sets x 8 reps @ 110lbsDb straight leg deadlift - 4 sets x 10 reps @ 80lbsLeg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 3 sets x 16 reps @ 255lbsStanding calf raises - 4 sets x 12 reps @ 275lbs Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now