catulk Posted January 2, 2012 Share Posted January 2, 2012 01/01/2012: Ran 5.30 miles Link to comment Share on other sites More sharing options...
catulk Posted January 2, 2012 Author Share Posted January 2, 2012 Jan 2, 2012Ran 5.5 milesChest, Shoulder, Tri Workout, 4X12's1. Bench press2. Shoulder press3. Weighted tricep dips4. Side raises 5. front raises6. shoulder scaptionstretch4X15ab extensionsglute raisesreverse crunches Link to comment Share on other sites More sharing options...
catulk Posted January 3, 2012 Author Share Posted January 3, 2012 Jan 3rdRan 5.25 milesLeg Day, 4 X12s db lungessquatsstep upsdeadliftscalf raises hamstring curls glute raisescrunchesstretch Link to comment Share on other sites More sharing options...
catulk Posted January 4, 2012 Author Share Posted January 4, 2012 Wed Jan 4 Ran 5.5 milesstretchBack & Bi, 4X12pull upsupright rowsbb rowsbicep curlsstiff arm lat pullshigh rowsdb situpsrussian twists Link to comment Share on other sites More sharing options...
catulk Posted January 5, 2012 Author Share Posted January 5, 2012 Jan 5Ran 8 milesstretchChest, Shoulders, Tri 4X12 shoulder pressbench presstri kickbacksincline flyfront raisereverse pec flyglute raisesball crunchesbosu ab extensions Link to comment Share on other sites More sharing options...
catulk Posted January 6, 2012 Author Share Posted January 6, 2012 Jan 6Legs, 4X12swalking db lungessquatsstepupsdeadliftscalf raiseshamstring curlsbicycle crunchesreverse crunchesglute raises warm up Link to comment Share on other sites More sharing options...
catulk Posted January 7, 2012 Author Share Posted January 7, 2012 Saturday Jan 7Ran 5.5 milesstretch & massageBack & Bi, 4X12upright rowbent over bb rowstiff arm lat pullpreacher curlspull upsbosu ab extensionsrussian twistsglute raises Link to comment Share on other sites More sharing options...
catulk Posted January 8, 2012 Author Share Posted January 8, 2012 Sunday, Jan 8Ran 21 milesStretch Link to comment Share on other sites More sharing options...
catulk Posted January 9, 2012 Author Share Posted January 9, 2012 Monday, 1/9Chest, Shoulders, Tri, 4 X 12shoulder pressbench pressincline flyfront raisesweighted tri dipglute raisesdb situpsBosu ab extensionsBosu crunches Link to comment Share on other sites More sharing options...
catulk Posted January 10, 2012 Author Share Posted January 10, 2012 Jan 10Ran 5.5 milesLegs, 4X12db walking lungesbb plie squatsbb step upsdb single leg deadliftsdb calf raiseshs curlsglute raisesbicycle crunchesreverse crunchesstretch Link to comment Share on other sites More sharing options...
catulk Posted January 11, 2012 Author Share Posted January 11, 2012 Jan 11 WedRan 5.5 milesBack & Bi, 4 X 12spull upsupright rowsbicep curlsbb bent over rowstiff arm lat pullhigh rowsglute raisesball crunchesbosu ab extensionsstretch Link to comment Share on other sites More sharing options...
catulk Posted January 12, 2012 Author Share Posted January 12, 2012 1/12/12Ran 5.5 milesstretchChest, Shoulders, Tri, 4 X 12Handstand pushupsWeighted tri dipsshoulder pressbench pressfront raiseincline flyglute raisesdb Russian twistsdb situps Link to comment Share on other sites More sharing options...
catulk Posted January 13, 2012 Author Share Posted January 13, 2012 1/13/12 FridayLegs4X12warm upwalking db lungesbb stepupsdb squatsdb squatscalf raisesbosu hs curlsglute raisesbicyclesbosu ab extensions Link to comment Share on other sites More sharing options...
catulk Posted January 14, 2012 Author Share Posted January 14, 2012 Ran 50 miles / 10 hrs. Race prep. Link to comment Share on other sites More sharing options...
catulk Posted January 15, 2012 Author Share Posted January 15, 2012 1/15 Sunday5.5 mile recovery run Link to comment Share on other sites More sharing options...
catulk Posted January 16, 2012 Author Share Posted January 16, 2012 1/165.5 mile runstretch4 X12 chest, shoulder, tri shoulder pressbench pressincline flysside raisefront raisetri dipglute raisebosu crunchbosu ab extension left lift Link to comment Share on other sites More sharing options...
catulk Posted January 17, 2012 Author Share Posted January 17, 2012 Jan 17th TuesdayLegs, 4 X12 setswarm upbarbell squatsbb stepupsdb walking lungesbb deadliftsdb calf raiseshamstring curlsglute raisesreverse crunchesRussian twists Link to comment Share on other sites More sharing options...
catulk Posted January 18, 2012 Author Share Posted January 18, 2012 Jan 18thRan 5.5 milesstretchBack & Bi, 4 X 12upright rowspull upspreacher curlsdb bent over rowsstiff arm lat pullhigh rowsglute raisesab extensiondb situps Link to comment Share on other sites More sharing options...
catulk Posted January 19, 2012 Author Share Posted January 19, 2012 Jan 19 ThursdayRan 8 milesstretchChest, Shoulders, Tri, 4 X 12Bench pressshoulder pressincline flyside raiseshoulder scaption weighted tri dipsglute raisesbicycle crunchesball crunches Link to comment Share on other sites More sharing options...
catulk Posted January 20, 2012 Author Share Posted January 20, 2012 Legs, 4 X 12swarm upbb squatsbb step upsbb deadliftsdb calf raisesdb walking lungeshs curlsglute raisesdb russian twistsbosu ab extensions Link to comment Share on other sites More sharing options...
catulk Posted January 21, 2012 Author Share Posted January 21, 2012 Jan 21stBack & Bi, 4X12, warm uppullupschinupst-bar rowpreacher curlslat pullsstiff arm latglute raisesball crunchesab extensionsRan miles stretch Link to comment Share on other sites More sharing options...
catulk Posted January 22, 2012 Author Share Posted January 22, 2012 Jan 22 SundayWarm upChest, Shoulder, Tri, 4X12BB Decline chest prestDB flysshoulder pressrope tristricep press downrear delt flysglute raiseab extensionscaptains chair obliques Ran 5 milesstretch Link to comment Share on other sites More sharing options...
catulk Posted January 23, 2012 Author Share Posted January 23, 2012 Monday, Jan 23rdRan 5.5 milesstretch Link to comment Share on other sites More sharing options...
catulk Posted January 24, 2012 Author Share Posted January 24, 2012 Jan 24 TuesdayRan 5.5 miles, stretchLegs, 4X12db walking lungesclose db squatsdb single leg dead liftsbb steps upsbosu hs curlsglute raisesdb calf raisesab extensions Link to comment Share on other sites More sharing options...
catulk Posted January 25, 2012 Author Share Posted January 25, 2012 Jan 25 Back & Bi4X12 setsShoulder presspull upsbent over bb rowsstiff arm lat pulls bicep curlsBent over delt flysball crunchesglute raisesdb situpsbicycle crunches Link to comment Share on other sites More sharing options...
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