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ceasom

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  1. 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 Seated shoulder press - 5 sets x 10 reps @ 170lbs - a new personal best Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db reverse flys - 2 sets x 6 reps @ 70lbs Today: 3.21 mile run in 30 mins, 9:27 overall pace, 316 calories.
  2. 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.
  3. 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 sets x 8 reps @ 70lbs Bench press - 1 set x 6 reps @ 135lbs, 4 sets x 6 reps @ 140lbs Cable 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 @ 295lbs Deadlifts - 5 sets x 6 reps @ 135lbs Db squat jumps - 5 sets x 8 reps @ 40lbs Db cross-over step ups - 5 sets x 10 reps each leg @ 50lbs Hip abductors & adductors each - 5 sets x 6 reps @ 140lbs Seated shoulder press - 5 sets x 10 reps @ 165lbs Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs total Cable crunches - 5 sets x 35 reps @ 140lbs Phew!
  4. 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 @ 295lbs Db squats - 3 sets x 8 reps @ 80lbs, 2 sets x 8 reps @ 100lbs Db straight legged deadlift - 5 sets x 10 reps @ 110lbs Walking lunges - 2 sets x 10 steps each leg @ 50lbs Seated shoulder press - 5 sets x 10 reps @ 165lbs Db front raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs
  5. 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.
  6. 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 @ 130lbs Db pull overs - 5 sets x 10 reps @ 40lbs Low cable row - 5 sets x 10 reps @ 210lbs Bench press - 5 sets x 6 reps @ 135lbs Incline bench, 1 set x 6 reps @ 105lbs, 4 sets x 6 reps @ 115lbs Db flys - 5 sets x 10 reps @ 50lbs total Cable crunches - 5 sets x 35 reps @ 140lbs So not too much of a workout today
  7. 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 - 5 sets x 8 reps each arm @ 30lbs Db bicep concentration curls - 5 sets x 6 reps each arm @ 30lbs Overhead tricep db extension - 5 sets x 10 reps each arm @ 15lbs
  8. 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 x 6 reps each leg @ body weight Hip adductors & abductors each - 5 sets x 6 reps @ 140lbs Db cross over step-ups - 5 sets x 10 reps each side 2 60lbs Seated 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 @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Reverse db flys - 5 sets x 6 reps @ 70lbs Barbell overhead shrugs - 5 sets x 12 reps @ 65lbs Cable crunches - 5 sets x 35 reps @ 140lbs Rotation cable chops - 5 sets x 6 reps each side @ 70lbs Phew!
  9. 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 arm @ 30lbs Tricep overhead extensions - 5 sets x 10 reps each arm @ 15lbs Cable push downs - 5 sets x 6 reps @ 110lbs Farmers walk - 3 sets of 60 seconds @ 80lbs
  10. 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 cable row - 4 sets x 10 reps @ 200lbs Cable crunches - 4 sets x 35 reps @ 140lbs Db flys - 4 sets x 10 reps @ 50lbs - had pain in left shoulder so took it easy. Missed bench presses. Planks & side planks
  11. 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 raises - 5 sets x 6 reps each arm @ 35lbs Db lateral raises - 5 sets x 6 reps each arm @ 35lbs Db rear flys - 5 sets x 6 reps @ 70lbs total Barbell overhead shrugs - 5 sets x 12 reps @ 45lbs Cable crunches - 4 sets x 35 reps @ 140lbs V-ups - 4 sets x 10 reps @ body weight Then 30 minutes swimming to complete half a mile, 850 metres. Now time to rest!
  12. 90F with 30% humidity but... 8.4 mile run in 1 hr 27, average pace 10:27, 843 calories
  13. 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 x 20 reps @ 180lbs Smith upright row - 5 sets x 6 reps @ 115lbs Cable rows - 5 sets x 10 reps @ 210lbs Smith bench - 5 sets x 6 reps @ 155lbs Smith incline bench - 5 sets x 6 reps @ 155lbs Smith decline bench - 5 sets x 6 reps @ 155lbs Db flys - 4 sets x 10 reps @ 50lbs total Front planks - 3 sets x 60 seconds.
  14. 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 35 reps @ 140lbs Cable rotational chops - 5 sets x 6 reps each side @ 60lbs Cycle crunches - 5 sets x 25 reps @ body weight Bicep curls & incline bicep curls each - 5 sets x 6 reps each arm @ 30lbs Db concentration bicep curls 5 sets x 6 reps each arm @ 30lbs Tricep cable push downs - 5 sets x 6 reps @ 110lbs Tricep db extens - 5 sets x 6 reps each arm @ 25lbs
  15. 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 leg extns - 4 sets x 10 reps @ 120lbs Seated leg press - 4 sets x 16 reps @ 275lbs Hip adductors & abductors - both 3 sets x 10 reps @ 120lbs DARD - 3 sets x 10 reps @ 20lbs Db bicep curls - 3 sets x 8 reps each arm @ 30lbs Incline db bicep curls - 3 sets x 8 reps each arm @ 30lbs Db bicep concentration curls - 3 sets x 10 reps each arm @ 25lbs Cable push downs - 4 sets x 8 reps @ 110lbs Db tricep extens - 3 sets x 10 reps each arm @ 20lbs
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