ceasom Posted July 8, 2012 Author Share Posted July 8, 2012 Cycled to and from the gym this morning :0 Here's what I did while there... Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightCable lat pull downs - 4 sets x 8 reps @ 120lbsCable rows - 4 sets x 10 reps @ 200lbsSeated back extns - 3 sets x 20 reps @ 185lbsUpright rows - 3 sets x 8 reps @ 95lbsSeated shoulder press - 4 sets x 10 reps @ 160lbsDb lateral raises - 4 sets x 8 reps each arm @ 35lbsDb front raises - sets each arm x 10 reps @ 30lbsReverse db flys - 4 sets x 8 reps @ 60lbsSmith bench press - 4 sets x 8 reps @ 135lbsSmith incline bench - 4 sets x 8 reps @ 135lbsDecline bench - 4 sets x 8 reps @ 145lbsCable crunches - 4 sets x 40 reps @ 140lbs Link to comment Share on other sites More sharing options...
ceasom Posted July 8, 2012 Author Share Posted July 8, 2012 10 mile run this morning in yukky soupy hot overcast weather... and that was leaving at 6.30am! It was already 85 degrees when I left. 1031 calories, 1 hr 48 mins. Nowhere near one of my better runs, but I did it. As soon as I got home, my daughter said "Dad, can we go a bike ride?". It's been so long since she wanted to do that, so... off we went. I grabbed a quick shower, a banana, a glass of water, and right back out again. Nice and leisurely along the river path though... 3.7 miles in 35 mins, so not hard, just hot and humid. Ilaria was pooped, but as soon as she got in the car to come home, she said, "Daddy, can we go swimming today?" LOL Now I'm a dedicated dad, but she went swimming yesterday, and she'll be going swimming with camp tomorrow, so... no sweetie, we're staying home for the rest of the day Link to comment Share on other sites More sharing options...
ceasom Posted July 20, 2012 Author Share Posted July 20, 2012 OMG Where have I been for the lats week or so?!? Been forgetting to log workouts So Monday was a leg and arms workout day (can;t remember what I did now!) Tuesday was a 5k run in 27 minutes, hot and humid. Wednesday - went to the gym after work, got undressed in the locker room, realized had put two shirts in my bag instead of one shirt and one shorts so had to get dressed again and headed home! Ended up doing foot strengthening stuff (hoping around in multiple directions on one foot - see www.runnersworld.com/foot and you'll know what I mean!) and core, like planks and crunches. But today... I made it to the weight room AND ran on a treadmill Here's what I did: Pulls ups with hanging leg raises - 3 sets x 8 reps @ body weightSeated back extns - 3 sets x 20 reps @ 185lbsSeated shoulder press - 4 sets x 10 reps @ 160lbsDb lateral raises - 4 sets each arm x 10 reps @ 30lbsDb bench - 4 sets x 10 reps @ 80lbsCable crunches - 4 sets x 30 reps @ 140lbs 40 mins on the treadmill, average 9:40 pace, 4 miles. Link to comment Share on other sites More sharing options...
ceasom Posted July 23, 2012 Author Share Posted July 23, 2012 Saturday: Db bicep curls - 3 sets x 8 reps each arm @ 30lbsTricep cable push downs - 3 sets x 8 reps @ 110lbsStraight leg db deadlift - 4 sets x 10 reps @ 90lbsSeated leg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 4 sets x 16 reps @ 255lbsStanding calf raises - 4 sets x 12 reps @ 275lbsPull ups with hanging leg raises - 3 sets x 8 reps @ body weightPlanks & side planksCable crunches - 4 sets x 30 reps @ 140lbs Sunday: Pull ups with hanging leg raises - 3 sets x 8 reps @ body weightCable rows - 4 sets x 10 reps @ 210lbsSeated shoulder press - 4 sets x 10 reps @ 160lbsSeated back extns - 3 sets x 20 reps @ 180lbsSmith bench press - 3 sets x 10 reps @ 135lbsSmith incline bench - 3 sets x 10 reps @ 135lbsSmith decline bench - 3 sets x 10 reps @ 135lbsCable crunches - 4 sets x 30 reps @ 140lbsUpright rows - 3 sets x 8 reps @ 105lbsCable chops - 3 sets each side x 8 reps @ 60lbsReverse cable chop - 3 sets each side x 8 reps @ 30lbsRussian twist with medicine ball - 3 sets x 16 twists @ 12lbs Monday: 3.1 mile (5k) run, 29 minutes, 323 calories Link to comment Share on other sites More sharing options...
ceasom Posted July 24, 2012 Author Share Posted July 24, 2012 Too my daughter with me to the gym today, so didn't get too much achieved, but... Standing calf raises - 4 sets x 12 reps @ 275lbsSeated leg extensions - 4 sets x 10 reps @ 120lbsDb straight leg deadlifts - 4 sets x 10 reps @ 90lbsSeated leg press - 4 sets x 16 reps @ 255lbsHip abductors & adductors each - 3 sets x 10 reps @ 120lbsCable crunches - 4 sets x 30 reps @ 140lbsPlanks & side planks Link to comment Share on other sites More sharing options...
ceasom Posted July 26, 2012 Author Share Posted July 26, 2012 6am run this morning - 3.2 miles in 31 minutes, 335 calories. Weights after work:Cable crunches - 4 sets x 30 reps @ 140lbsDb side bends - 3 sets x 10 reps each side @ 30lbsCable chops - 3 sets x 8 reps each side @ 60lbsSeated shoulder extns - 4 sets x 10 reps @ 160lbsLateral db raises - 4 sets x 10 reps each arm @ 30lbsDb front raises - 4 sets x 10 reps each arm @ 30lbsReverse flys - 4 sets x 10 reps @ 60lbsSeated back extns - 3 sets x 20 reps @ 180lbsPull ups with hanging leg raises - 3 sets x 8 reps @ body weightLow cable row - 4 sets x 10 reps @ 210lbsDb bench - 4 sets x 10 reps @ 80lbsIncline db bench - 4 sets x 10 reps @ 70lbsPlanks & bird dogs Link to comment Share on other sites More sharing options...
ceasom Posted July 27, 2012 Author Share Posted July 27, 2012 Legs & arms workout today, along with some core: Cable crunches - 4 sets x 35 reps @ 140lbsV-ups - 3 sets x 10 reps @ body weightStability cable chops - 3 sets x 8 reps each side @ 60lbsStanding calf raises - 4 sets x 12 reps @ 275lbsDb straight leg deadlift - 4 sets x 10 reps @ 90lbsSeated leg extns - 4 sets x 10 reps @ 120lbsSeated leg press - 4 sets x 16 reps @ 275lbsHip adductors & abductors - both 3 sets x 10 reps @ 120lbsDARD - 3 sets x 10 reps @ 20lbsDb bicep curls - 3 sets x 8 reps each arm @ 30lbsIncline db bicep curls - 3 sets x 8 reps each arm @ 30lbsDb bicep concentration curls - 3 sets x 10 reps each arm @ 25lbsCable push downs - 4 sets x 8 reps @ 110lbsDb tricep extens - 3 sets x 10 reps each arm @ 20lbs Link to comment Share on other sites More sharing options...
ceasom Posted August 4, 2012 Author Share Posted August 4, 2012 Thursday: Pulls ups with hanging leg raises - 5 sets x 6 reps @ body weightSeated back extns - 3 sets x 20 reps @ 185lbsSmith bench, incline, decline each - 5 sets x 6 reps @ 145lbsCable crunches - 4 sets x 35 reps @ 140lbsV-ups - 3 sets x 12 reps @ body weight Friday:Cable crunches - 4 sets x 35 reps @ 140lbsCable rotational chops - 5 sets x 6 reps each side @ 60lbsCycle crunches - 5 sets x 25 reps @ body weightBicep curls & incline bicep curls each - 5 sets x 6 reps each arm @ 30lbsDb concentration bicep curls 5 sets x 6 reps each arm @ 30lbsTricep cable push downs - 5 sets x 6 reps @ 110lbsTricep db extens - 5 sets x 6 reps each arm @ 25lbs Link to comment Share on other sites More sharing options...
ceasom Posted August 4, 2012 Author Share Posted August 4, 2012 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 weightLat cable pull downs - 5 sets x 6 reps @ 130lbsDb lat pull overs - 4 sets x 10 reps @ 35lbsSeated back extns - 4 sets x 20 reps @ 180lbsSmith upright row - 5 sets x 6 reps @ 115lbsCable rows - 5 sets x 10 reps @ 210lbsSmith bench - 5 sets x 6 reps @ 155lbsSmith incline bench - 5 sets x 6 reps @ 155lbsSmith decline bench - 5 sets x 6 reps @ 155lbsDb flys - 4 sets x 10 reps @ 50lbs totalFront planks - 3 sets x 60 seconds. Link to comment Share on other sites More sharing options...
ceasom Posted August 5, 2012 Author Share Posted August 5, 2012 90F with 30% humidity but... 8.4 mile run in 1 hr 27, average pace 10:27, 843 calories Link to comment Share on other sites More sharing options...
ceasom Posted August 6, 2012 Author Share Posted August 6, 2012 Day off work today so pushed the workout - phew! Standing calf raises - 5 sets x 8 reps @ 295lbsStraight leg deadlift - 5 sets x 6 reps @ 115lbsDeadlift - 5 sets x 6 reps @ 95lbsHip adductors and abductors each - 5 sets x 8 reps @ 130lbsSeated shoulder press - 4 sets x 10 reps @ 140lbsDb front raises - 5 sets x 6 reps each arm @ 35lbsDb lateral raises - 5 sets x 6 reps each arm @ 35lbsDb rear flys - 5 sets x 6 reps @ 70lbs totalBarbell overhead shrugs - 5 sets x 12 reps @ 45lbsCable crunches - 4 sets x 35 reps @ 140lbsV-ups - 4 sets x 10 reps @ body weight Then 30 minutes swimming to complete half a mile, 850 metres. Now time to rest! Link to comment Share on other sites More sharing options...
ceasom Posted August 7, 2012 Author Share Posted August 7, 2012 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 weightDb pull overs - 4 sets x 10 reps @ 40lbsHigh cable row - 4 sets x 10 reps @ 200lbsCable crunches - 4 sets x 35 reps @ 140lbsDb flys - 4 sets x 10 reps @ 50lbs - had pain in left shoulder so took it easy. Missed bench presses.Planks & side planks Link to comment Share on other sites More sharing options...
ceasom Posted August 9, 2012 Author Share Posted August 9, 2012 Tired and achy from mixing up the weight workouts, but... Cable crunches - 5 sets x 35 reps @ 140lbsV-ups - 5 sets x 10 reps @ body weightResistance cable chops - 5 sets x 10 reps each side @ 50lbsDb bicep curls - 5 sets x 6 reps each arm @ 30lbsDb bicep concentration curl - 5 sets x 6 reps each arm @ 30lbsTricep overhead extensions - 5 sets x 10 reps each arm @ 15lbsCable push downs - 5 sets x 6 reps @ 110lbsFarmers walk - 3 sets of 60 seconds @ 80lbs Link to comment Share on other sites More sharing options...
ceasom Posted August 10, 2012 Author Share Posted August 10, 2012 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 @ 295lbsDeadlifts - 5 sets x 6 reps @ 115lbsDb squat jumps - 5 sets x 8 reps @ 40lbsSingle leg squats - 2 sets x 6 reps each leg @ body weightHip adductors & abductors each - 5 sets x 6 reps @ 140lbsDb cross over step-ups - 5 sets x 10 reps each side 2 60lbsSeated shoulder press - 3 sets x 10 reps @ 160lbs, 2 sets x 10 reps @ 165lbs (woohoo!)Db front raises - 5 sets x 6 reps each arm @ 35lbsDb lateral raises - 5 sets x 6 reps each arm @ 35lbsReverse db flys - 5 sets x 6 reps @ 70lbsBarbell overhead shrugs - 5 sets x 12 reps @ 65lbsCable crunches - 5 sets x 35 reps @ 140lbsRotation cable chops - 5 sets x 6 reps each side @ 70lbs Phew! Link to comment Share on other sites More sharing options...
ceasom Posted August 11, 2012 Author Share Posted August 11, 2012 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 @ 140lbsV-ups - 5 sets x 10 reps @ body weightFarmer's walk - 3 sets x 60 seconds @ 80lbsDb bicep curls - 5 sets x 8 reps each arm @ 30lbsDb incline bicep curl - 5 sets x 8 reps each arm @ 30lbsDb bicep concentration curls - 5 sets x 6 reps each arm @ 30lbsOverhead tricep db extension - 5 sets x 10 reps each arm @ 15lbs Link to comment Share on other sites More sharing options...
ceasom Posted August 11, 2012 Author Share Posted August 11, 2012 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 see how I do. I still have some residual pain in my shoulder joints and my elbow tendons started hurting today too, so I think that's because I upped the workouts this week. So here's what i did today: Lat cable pull downs - 5 sets x 6 reps @ 130lbsDb pull overs - 5 sets x 10 reps @ 40lbsLow cable row - 5 sets x 10 reps @ 210lbsBench press - 5 sets x 6 reps @ 135lbsIncline bench, 1 set x 6 reps @ 105lbs, 4 sets x 6 reps @ 115lbsDb flys - 5 sets x 10 reps @ 50lbs totalCable crunches - 5 sets x 35 reps @ 140lbs So not too much of a workout today Link to comment Share on other sites More sharing options...
ceasom Posted August 12, 2012 Author Share Posted August 12, 2012 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. Link to comment Share on other sites More sharing options...
ceasom Posted August 14, 2012 Author Share Posted August 14, 2012 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 recovery day! Standing calf raises - 5 sets x 8 reps @ 295lbsDb squats - 3 sets x 8 reps @ 80lbs, 2 sets x 8 reps @ 100lbsDb straight legged deadlift - 5 sets x 10 reps @ 110lbsWalking lunges - 2 sets x 10 steps each leg @ 50lbsSeated shoulder press - 5 sets x 10 reps @ 165lbsDb front raises - 5 sets x 6 reps each arm @ 35lbsDb lateral raises - 5 sets x 6 reps each arm @ 35lbsDb rear flys - 5 sets x 6 reps @ 70lbs Link to comment Share on other sites More sharing options...
ceasom Posted August 17, 2012 Author Share Posted August 17, 2012 Wednesday's workout: Cable crunches - 5 sets x 35 reps @ 140lbsV-ups - 5 sets x 10 reps @ body weightCable push downs - 5 sets x 6 reps @ 110lbsTrciep extns machine - 3 sets x 8 reps @ 50lbsDips - 5 sets x 12 reps @ body weightDb bicep curls - 5 sets x 8 reps @ 30lbsPreacher curl machine - 3 sets x 8 reps @ 70lbsBench press - 1 set x 6 reps @ 135lbs, 4 sets x 6 reps @ 140lbsCable row - 5 sets x 7 reps @ 225lbs Today's workout: 5.30am run = 5.7 mile run with middle 3 as tempo. Average pace 8:59, in 51 minutes, 554 calories. Miles 2,3,& 4 run in negative splits, with the fastest mile being 7:43 Weights today: Standing calf raises - 5 sets x 8 reps @ 295lbsDeadlifts - 5 sets x 6 reps @ 135lbsDb squat jumps - 5 sets x 8 reps @ 40lbsDb cross-over step ups - 5 sets x 10 reps each leg @ 50lbsHip abductors & adductors each - 5 sets x 6 reps @ 140lbsSeated shoulder press - 5 sets x 10 reps @ 165lbsDb front raises - 5 sets x 6 reps each arm @ 35lbsDb lateral raises - 5 sets x 6 reps each arm @ 35lbsDb rear flys - 5 sets x 6 reps @ 70lbs totalCable crunches - 5 sets x 35 reps @ 140lbs Phew! Link to comment Share on other sites More sharing options...
ceasom Posted August 18, 2012 Author Share Posted August 18, 2012 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. Link to comment Share on other sites More sharing options...
ceasom Posted August 21, 2012 Author Share Posted August 21, 2012 Weight workout yesterday: Standing calf raises - 5 sets x 8 reps @ 300lbs - a new personal bestDeadlifts - 5 sets x 8 reps @ 155lbs - a new personal bestDb squats - 5 sets x 8 reps @ 100lbsWalking lunges - 2 sets x 10 reps each leg @ 50lbsAdductors & abductors each - 5 sets x 6 reps @ 140lbsSeated shoulder press - 5 sets x 10 reps @ 170lbs - a new personal bestDb front raises - 5 sets x 6 reps each arm @ 35lbsDb lateral raises - 5 sets x 6 reps each arm @ 35lbsDb reverse flys - 2 sets x 6 reps @ 70lbs Today: 3.21 mile run in 30 mins, 9:27 overall pace, 316 calories. Link to comment Share on other sites More sharing options...
C.O. Posted March 28, 2013 Share Posted March 28, 2013 I had that same realization with the smith machine in the past as well. How has your training been going? -Dylan Link to comment Share on other sites More sharing options...
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