Colin's 2012 training journal

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ceasom
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Re: Colin's 2012 training journal

#136 Postby ceasom » Sun May 27, 2012 4:48 pm

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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Re: Colin's 2012 training journal

#137 Postby ceasom » Mon May 28, 2012 1:52 pm

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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Re: Colin's 2012 training journal

#138 Postby ceasom » Tue May 29, 2012 12:29 pm

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...

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Re: Colin's 2012 training journal

#139 Postby ceasom » Wed May 30, 2012 11:25 pm

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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Re: Colin's 2012 training journal

#140 Postby ceasom » Sun Jun 03, 2012 3:10 pm

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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Re: Colin's 2012 training journal

#141 Postby ceasom » Mon Jun 04, 2012 1:33 pm

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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Re: Colin's 2012 training journal

#142 Postby ceasom » Wed Jun 06, 2012 11:58 pm

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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Re: Colin's 2012 training journal

#143 Postby ceasom » Thu Jun 07, 2012 7:44 pm

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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Re: Colin's 2012 training journal

#144 Postby ceasom » Sat Jun 16, 2012 2:38 pm

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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Re: Colin's 2012 training journal

#145 Postby ceasom » Mon Jun 18, 2012 10:23 am

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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Re: Colin's 2012 training journal

#146 Postby ceasom » Mon Jun 18, 2012 6:27 pm

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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Re: Colin's 2012 training journal

#147 Postby ceasom » Sat Jun 23, 2012 1:27 pm

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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Re: Colin's 2012 training journal

#148 Postby ceasom » Tue Jun 26, 2012 11:29 pm

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

ceasom
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Re: Colin's 2012 training journal

#149 Postby ceasom » Fri Jun 29, 2012 12:01 am

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

ceasom
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Posts: 153
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Re: Colin's 2012 training journal

#150 Postby ceasom » Sun Jul 01, 2012 2:14 pm

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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