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Colin's 2012 training journal


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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 weight

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

Cable rows - 4 sets x 10 reps @ 200lbs

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

Upright rows - 3 sets x 8 reps @ 95lbs

Seated shoulder press - 4 sets x 10 reps @ 160lbs

Db lateral raises - 4 sets x 8 reps each arm @ 35lbs

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

Reverse db flys - 4 sets x 8 reps @ 60lbs

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

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

Decline bench - 4 sets x 8 reps @ 145lbs

Cable crunches - 4 sets x 40 reps @ 140lbs

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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

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  • 2 weeks later...

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 weight

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

Seated shoulder press - 4 sets x 10 reps @ 160lbs

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

Db bench - 4 sets x 10 reps @ 80lbs

Cable crunches - 4 sets x 30 reps @ 140lbs

 

40 mins on the treadmill, average 9:40 pace, 4 miles.

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Saturday:

 

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

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

Straight leg db deadlift - 4 sets x 10 reps @ 90lbs

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

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

Planks & side planks

Cable crunches - 4 sets x 30 reps @ 140lbs

 

Sunday:

 

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

Cable rows - 4 sets x 10 reps @ 210lbs

Seated shoulder press - 4 sets x 10 reps @ 160lbs

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

Smith bench press - 3 sets x 10 reps @ 135lbs

Smith incline bench - 3 sets x 10 reps @ 135lbs

Smith decline bench - 3 sets x 10 reps @ 135lbs

Cable crunches - 4 sets x 30 reps @ 140lbs

Upright rows - 3 sets x 8 reps @ 105lbs

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

Reverse cable chop - 3 sets each side x 8 reps @ 30lbs

Russian twist with medicine ball - 3 sets x 16 twists @ 12lbs

 

Monday:

 

3.1 mile (5k) run, 29 minutes, 323 calories

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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 @ 275lbs

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

Db straight leg deadlifts - 4 sets x 10 reps @ 90lbs

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

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

Cable crunches - 4 sets x 30 reps @ 140lbs

Planks & side planks

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6am run this morning - 3.2 miles in 31 minutes, 335 calories.

 

Weights after work:

Cable crunches - 4 sets x 30 reps @ 140lbs

Db side bends - 3 sets x 10 reps each side @ 30lbs

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

Seated shoulder extns - 4 sets x 10 reps @ 160lbs

Lateral db raises - 4 sets x 10 reps each arm @ 30lbs

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

Reverse flys - 4 sets x 10 reps @ 60lbs

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

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

Low cable row - 4 sets x 10 reps @ 210lbs

Db bench - 4 sets x 10 reps @ 80lbs

Incline db bench - 4 sets x 10 reps @ 70lbs

Planks & bird dogs

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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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  • 2 weeks later...

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

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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.

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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!

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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

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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

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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!

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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

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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

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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

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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!

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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.

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  • 7 months later...

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