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Colin's 2012 training journal


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Did upper body weights yesterday morning:

 

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

Db bench press - 3 sets x 12 reps @ 90lbs

Incline db bench - 3 sets x 12 reps @ 70lbs

Dips - 3 sets x 16 reps @ body weight

Seated shoulder press - 3 sets x 12 reps @ 130lbs

Db shoulder shrugs - 3 sets x 12 reps @ 80lbs

Db front raises - 3 sets each arm x 10 reps @ 25lbs

Db lateral raises - 3 sets each arm @ 10 reps @ 25lbs

Standing pull downs - 3 sets x 10 reps @ 100lbs

Cable crunches - 3 sets x 30 reps @ 130lbs

Seated 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!

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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 @ 235lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Db straight leg deadlifts - 3 sets x 12 reps @ 60lbs

Seated leg extns - 3 sets x 12 reps @ 100lbs

Hip adductors & abductors each - 3 sets x 12 reps @ 100lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

Incline db bicep curls each arm - 3 sets x 10 reps @ 30lbs

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Quick weight workout after work today;

 

Pull ups with hanging leg raises - 1 set x 10 reps, then 2 sets x 8 reps @ body weight

Smith machine bench press - 3 sets x 12 reps @ 125lbs

Smith incline bench - 3 sets x 12 reps @ 105lbs

Smith decline bench - 3 sets x 12 reps @ 125lbs

Db flys - 3 sets x 10 reps @ 60lbs

Cable crunch - 3 sets x 30 reps @ 140lbs

Cable pull downs - 3 sets x 12 reps @ 100lbs

Low cable row - 3 sets x 12 reps @ 200lbs

Seated 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 milk

Snack - banana & almonds, green tea

Lunch - baked tofu and garbanzo beans with salsa verde, green tea

Post workout - raw protein shake

Dinner - large green salad, water

Snack - probably toast before bed

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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 @ 130lbs

Smith machine shrugs - 3 sets x 12 reps @ 185lbs

Upright rows - 3 sets x 8 reps @ 95lbs

Db lateral raises - 3 sets each arm x 12 reps @ 25lbs

Db front raises - 3 sets each arm x 12 reps @ 25lbs

Db pull overs - 3 sets x 12 reps @ 30lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

 

Breakfast - coffee with rice milk. Rolled oats, chia seed, craisins, coconut/almond milk

Post run - raw protein shake

Snack - green tea, 2 bananas, raw almond butter

Lunch - green salad, garbanzo beans, baked tofu, green tea

Post weights - raw protein shake

Dinner - green salad, pakoras, dosa, water

Snack - 2 slices Ezekiel toast, water

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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 @ 60lbs

Seated leg extns - 3 sets x 12 reps @ 110lbs

Seated leg press - 3 sets x 20 reps @ 235lbs

Standing calf raises - 3 sets x 12 reps @ 275lbs

Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs

Bicep db curls - 3 sets x 5 reps @ 35lbs each arm, then 3 sets x 10 reps @ 30lbs each arm

Bicep barbell curl - 3 sets x 10 reps @ 55lbs

 

Breakfast - oats, chia seed, hemp seed, raisins, soy milk. Coffee with rice milk

Snack - banana & almond butter, green tea

Lunch - green salad, hemp seed, hummus, quinoa, strawberries, green tea

Post weights snack - raw protein shake, banana

Dinner - Gardein tenders, green salad, grapefruit, water

Snack - Ezekiel bread toasted, water

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Awesome weight workout today...

 

Db bicep curls - 3 sets x 10 reps @ 30lbs each arm

Db incline bicep curls - 3 sets x 10 reps @ 30lbs each arm

High pulley cable bicep curl - 3 sets x 15 reps @ 12lbs each arm

Cable push downs - 3 sets x 10 reps @ 100lbs

Db bench tricep extns - 3 sets x 12 reps @ 20lbs each arm

Standing overhead tricep extn - 3 sets x 12 reps @ 12 lbs

Straight leg db deadlifts - 4 sets x 12 reps @ 70lbs

Seated leg extns - 4 sets x 12 reps @ 110lbs

Seated leg press - 4 sets x 20 reps @ 235lbs

Standing calf raises - 4 sets x 10 reps @ 275lbs

Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs

 

Increased from 3 to 4 sets on most things and added additional arm workouts

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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.

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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 @ 140lbs

Db bench press - 4 sets x 12 reps @ 90lbs total

Db incline bench press - 4 sets x 12 reps @ 70lbs total

Db flys - 4 sets x 12 reps @ 50lbs total

Db lateral raises - 4 sets x 12 reps each arm @ 25lbs

Db front raises - 3 sets x 10 reps each arm @ 20lbs

Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs

Smith upright rows - 4 sets x 10 reps @ 95lbs

Seated shoulder press - 4 sets x 12 reps @ 130lbs

Seated back extns - 3 sets x 20 reps @ 170lbs

Low cable rows - 4 sets x 10 reps @ 200lbs

Pull downs - 4 sets x 12 reps @ 100lbs

Pull 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

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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

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Pretty good weight workout this morning:

 

Seated leg extns - 4 sets x 12 reps @ 110lbs

Seated leg press - 4 sets x 20 reps @ 235lbs

Standing calf raises - 4 sets x 12 reps @ 275lbs

Straight leg db deadlift - 4 sets x 12 reps @ 60lbs

Hip adductors and abductors each - 3 sets x 12 reps @ 110lbs

Db bicep curls - 3 sets x 10 reps @ 30lbs each arm

Incline db bicep curl - 3 sets x 10 reps @ 30lbs each arm

High cable bicep curl - 3 sets x 15 reps @ 20lbs each arm

Overhead db tricep extns - 3 sets x 12 reps @ 15lbs each arm

Lying over face db tricep extns - 3 sets x 12 reps @ 15lbs each arm

Cable crunches - 4 sets x 30 reps @ 140lbs

Db side bends - 4 sets x 12 reps @ 25lbs each side

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Today's weight workout:

 

Pull ups with hanging leg raises - 2 sets x 8 reps @ body weight

Cable crunches - 4 sets x 30 reps @ 150lbs

Db side bends - 4 sets x 12 reps each side @ 30lbs

Seated cable rows - 4 sets x 10 reps @ 200lbs

Upright rows - 4 sets x 1- reps @ 105lbs

Smith machine shoulder shrugs - 4 sets x 12 reps @ 185lbs

Smith machine bench - 4 sets x 12 reps @ 135lbs

Smith incline bench - 4 sets x 12 reps @ 115lbs

Db flys - 4 sets x 12 reps @ 50lbs

Seated back extns - 3 sets x 20 reps @ 170lbs

Pull downs - 4 sets x 12 reps @ 100lbs

Db lateral raises - 4 sets x 12 reps each arm @ 25lbs

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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 weight

Low cable pulley row - 3 sets x 10 reps @ 200lbs

Seated back extns - 3 sets x 20 reps @ 185lbs

Standing cable pull downs - 3 sets x 8 reps @ 120lbs

Cable crunches - 2 sets x 30 reps @ 150lbs, 1 set x 30 reps @ 140lbs

Db side bends - 3 sets each side x 12 reps @ 30lbs

Seated should press - 4 sets x 8 reps @ 140lbs

Seated db shoulder press - 3 sets x 8 reps @ 40lbs total

Db lateral raises - 3 sets each arm x 8 reps @ 30lbs

Db front raises - 3 sets each arm x 8 reps @ 30lbs

Reverse flys - 3 sets x 8 reps @ 30lbs

Upright rows - 3 sets x 8 reps @ 115lbs

Smith bench press - 3 sets x 8 reps @ 145lbs

Smith incline bench - 3 sets x 8 reps @ 125lbs

Smith decline bench - 3 sets x 8 reps @ 135lbs

 

All that followed by a 5k on the treadmill in 28 minutes

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Legs and arms at the gym today:

 

Straight leg db deadlift - 4 sets x 10 reps @ 80lbs

Seated leg extns - 4 sets x 10 reps @ 120lbs

Seated leg press - 4 sets x 12 reps @ 255lbs

Standing calf raises - 4 sets x 12 reps @ 275lbs

Hip adductors and abductors each - 3 sets x 10 reps @ 120lbs

Db bicep curls - 3 sets x 8 reps each arm @ 35lbs

Incline db bicep curls - 3 sets x 8 reps each arm @ 30lbs

Bicep concentration curl - 3 sets x 8 reps each arm @ 20lbs

Cable tricep push downs - 3 sets x 10 reps @ 100lbs

Cable crunches - 3 sets x 30 reps @ 140lbs

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Chest & shoulders day:

 

Seated shoulder press - 4 sets x 8 reps @ 140lbs

Seated db shoulder press - 3 sets x 8 reps @ 50lbs

Db lateral raises - 3 sets each arm x 8 reps @ 30lbs

Db front raises - 3 sets each arm x 8 reps @ 30lbs

Reverse flys - 3 sets x 8 reps @ 35lbs

Dips - 3 sets x 12 reps @ body weight

db bench press - 3 sets x 12 reps @ 90lbs

db incline bench - 3 sets x 12 reps @ 70lbs

Cable 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.

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Back & legs workout today:

 

Chin ups with hanging leg raises - 3 sets x 8 reps @ body weight

Cable lat pulldowns - 4 sets x 8 reps @ 110lbs

Db pullovers - 4 sets x 12 reps @ 30lbs

Low cable rows - 4 sets x 10 reps @ 200lbs

Seated back extns - 3 sets x 20 reps @ 185lbs

Upright rows (smith machine) - 3 sets x 8 reps @ 95lbs

Seated leg extns - 4 sets x 10 reps @ 120lbs

Straight leg db deadlifts - 4 sets x 8 reps @ 80lbs

Standing calf raises - 4 sets x 12 reps @ 275lbs

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  • 2 weeks later...

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 weights

Sunday - 10 mile run

Monday - legs and arms weights workout

Tuesday - 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 weight

Standing cable lat pull downs - 4 sets x 8 reps @ 110lbs

DB pull overs - 4 sets x 10 reps @ 35lbs

Low cable row - 4 sets x 10 reps @ 200lbs

Seated back extns - 3 sets x 20 reps @ 180lbs

Seated 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 @ 30lbs

Front db raises - 3 sets each arm x 8 reps @ 30lbs

Reverse flys - 3 sets x 8 reps @ 50lbs

Db shoulder press - 4 sets x 10 reps @ 60lbs

Db bench press - 4 sets x 8 reps @ 80lbs

Db incline - 3 sets x 12 reps @ 70lbs

Cable crunches - 4 sets x 30 reps @ 140lbs

Cable chops - 3 sets x 8 reps each side @ 60lbs

 

Phew! Now time to eat, then rest! Long run on the calendar tomorrow

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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.

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So much for a "day off" work today LOL:

 

Weight workout for arms & legs:

Db curls - 3 sets x 8 reps each arm @ 30lbs

Db incline curl - 3 sets x 8 reps each arm @ 30lbs

Db concentration curls - 3 sets x 8 reps each arm @ 20lbs

Cable push downs - 3 sets x 8 reps @ 100lbs

Overhead db tricep extns - 3 sets x 8 reps @ 15lbs

Standing calf raises - 4 sets x 12 reps @ 275 lbs

Db straight legged deadlift - 4 sets x 10 reps @ 80lbs

Seated leg extns - 4 sets x 10 reps @ 120lbs

Seated leg press - 3 sets x 16 reps @ 255lbs

Hip 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

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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 weight

Cable crunches - 4 sets x 30 reps @ 140lbs

Low cable rows - 4 sets x 10 reps @ 200lbs

Cable lats - 4 sets x 8 reps @ 120lbs

Seated back extns - 3 sets x 20 reps @ 180lbs

Seated shoulder press - 4 sets x 10 reps @ 150lbs

Db lateral raises - 4 sets each arm x 8 reps @ 30lbs

Db front raises - 4 sets each arm x 8 reps @ 30lbs

Db reverse flys - 4 sets x 8 reps @ 50lbs

Smith bench press - 4 sets x 8 reps @ 135lbs

Smith incline bench - 4 sets x 8 reps @ 135lbs

Smith 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

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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 weight

Cable lat pull downs - 4 sets x 8 reps @ 120lbs

Seated cable rows - 4 sets x 10 reps @ 200lbs

Cable crunches - 4 sets x 30 reps @ 140lbs

Shoulder press - 4 sets x 10 reps @ 150lbs

DB lateral raises - 4 sets x 10 reps each arm @ 30lbs

Db front raises - 4 sets x 8 reps each arm @ 30lbs

Reverse db flys - 4 sets x 8 reps @ 50lbs

Smith bench press - 4 sets x 10 reps @ 135lbs

Incline Smith bench - 4 sets x 8 reps @ 135lbs

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Leg & arms workout today:

 

Seated leg extns - 4 sets x 10 reps @ 120lbs

Seated leg press - 4 sets x 16 reps @ 255lbs

Standing calf raises - 4 sets x 12 reps @ 275lbs

Straigh leg db deadlift - 4 sets x 10 reps @ 80lbs

Hip adductors and abductors each - 4 sets x 10 reps @ 130lbs

Db bicep curl - 3 sets each arm x 8 reps @ 30lbs

Db incline bicep curl 3 sets each arm x 8 reps @ 30lbs

Db concentration bicep curl - 3 sets each arm x 8 reps @ 25lbs

Cable push downs - 3 sets x 8 reps @ 110lbs

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Upper body workout yesterday:

 

Pull ups with hanging leg raises - 3 sets x 8 reps @ body weight

Cable lat pull downs - 4 sets x 8 reps @ 110lbs

Low cable rows - 4 sets x 10 reps @ 200lbs

Seated back extns - 3 sets x 20 reps @ 180lbs

Upright rows - 3 sets x 8 reps @ 95lbs

Seated shoulder extns - 4 sets x 10 reps @ 160lbs (new personal best, woohoo!)

Db lateral raises - 4 sets x 10 reps each arm @ 30lbs

Db front raises - 4 sets x 10 reps each arm @ 30lbs

Db reverse flys - 4 sets x 10 reps @ 50lbs

Smith bench press - 4 sets x 8 reps @ 135lbs

Smith incline bench - 4 sets x 8 reps @ 135lbs

Smith decline bench - 4 sets x 8 reps @ 145lbs

Cable 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 @ 30lbs

Db incline bicep curls - 3 sets x 8 reps each arm @ 30lbs

Db concentration curls - 3 sets x 8 reps each arm @ 25lbs

Db tricep extns - 3 sets x 10 reps each arm @ 15lbs

Db cable push downs - 3 sets x 8 reps @ 110lbs

Db straight leg deadlift - 4 sets x 10 reps @ 80lbs

Leg extns - 4 sets x 10 reps @ 120lbs

Seated leg press - 3 sets x 16 reps @ 255lbs

Standing calf raises - 4 sets x 12 reps @ 275lbs

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