strength portion of sparta challenge wk5, workout1
30 minutes elliptical, 3.2 miles, then circuit:
Dumbell Press 2×55# 16/17/18
Incline Dumbell Press 2×55# 16/17/18
Triceps Dips w/12Kg kettlebell 15/15/15
Decline Push-ups 20/20/20
Center Crunches w/2-sec contraction 20/20/20
And then my own little extra:
Jumprope 50/50/50/50
Jab-Cross on Heavy Bag 50/50/50/50ct
One Arm Swing 12Kg KBell 12/12/12/12ct
Bent over One Arm Dumbell Rows 55# 12/12/12/12/arm
*the second “circuit” is my own little add-on to the fun. the first portion took about 17 minutes, then the rest took another 13 1/2 minutes or so. I have to unearth my heavier weights so I can make the lifting a little more challenging.
Workout:
- Type: Strength Training
- Date: 02/08/2010
- Time: 15:00:00
- Total Time: 00:30:32.55
- Calories: 322
Filed under: Strength Training
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weight portion of sparta challenge wk5, workout2
30 minutes elliptical, 3.45 miles, then circuit:
Deep Squats 105# 12/13/14
Front Squats 80# 12/12/12
Physioball Leg Curls 17/17/17
One Leg Dumbell Romanian Deadlifts 1@ 20#, 10/side; 2 & 3 @ 25#, 10/10/side
Standing Calf Raises 110# 20/20/20
Seated Calf Raises 110# 20/20/20
*the part in bold is what is accounted for in time.
Workout:
- Type: Strength Training
- Date: 02/07/2010
- Time: 19:00:00
- Total Time: 00:19:28.00
- Calories: 205
Filed under: Strength Training
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Run - 0.5 hours - 02/07/2010
Workout:
- Type: Run
- Date: 02/07/2010
- Time: 17:00:00
- Total Time: 00:30:00.00
- Calories: 435
- Distance: 3.45 miles
- Average Pace: 8:41.74/mile
Filed under: Uncategorized
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afternoon swimming
2000 yds straight freestyle in 32′53″54
100 yds free in 1′31″80
*Perhaps the weight program is doing some good after all. I decided to do less swimming and more crosstraining this year. My aim was to run more and add cycling to my routine, but the weights I’ve been doing were kind of on a whim. I saw the program on facebook and decided to give it a try. Very much the same routine week after week, but my swimming times have improved drastically despite my swimming less often. My strokes felt efficient.
Workout:
- Type: Swim
- Date: 02/05/2010
- Time: 16:00:00
- Total Time: 00:34:25.34
- Calories: 454
- Distance: 2,100 yd
- Average Pace: 1:38.34/100yd
Filed under: Swim
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weight portion of sparta challenge wk4, workout4
(Elliptical for 10 minutes, 1 mile), then circuit:
Deadlifts 150# 12/12/12
Front Squats 80# 12/12/12
Good Mornings 25# 15/15/15
Physioball Leg Curls 17/17/17
Standing Calf Raises 150# 25/27/29
Alternating Crunches 14/14/16ct
Supine Leg Raises 17/17/17
*ended the shift with a guy who had the big one while going to work. not a healthy guy from what we saw….stay strong, everyone.
Workout:
- Type: Strength Training
- Date: 02/05/2010
- Time: 07:00:00
- Total Time: 00:21:00.00
- Calories: 221
Filed under: Strength Training
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Weight portion of sparta challenge wk4, workout 5
(Running on treadmill for 41’50” (4.18 miles), then circuit:
Upright Rows 80# 12/12/12
Close Grip Bench Press 155# 12/14/15
Chin-ups 9/9/9
Incline Dumbell Flys 2×25# 12/12/12
Alternating Dumbell Hammer Curls 2×35# 15/15/15ct
Triceps Extensions 80# 15/15/15
Pull-ups 8/8/8
*I switched the workouts because I didn’t feel like doing a leg-heavy workout at the station. Plus it broke the monotony of this increasingly tedious routine. I think I did more interesting stuff on my own.
Workout:
- Type: Strength Training
- Date: 02/04/2010
- Time: 19:00:00
- Total Time: 00:22:48.00
- Calories: 240
Filed under: Strength Training
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Sparta Challenge wk4, workout 3 (bike instead of run)
Warm-up Calisthenics, then:
5 x 60 yds Build-ups
5 x 20 yds windsprints
5 x 30 yds windsprints
5 x 40 yds windsprints
5 x 50 yds windsprints
5 x 60 yds windsprints (finished in 24’11”), then
Shoreline Stadium bleachers, 3 roundtrips in 20’46”
then to the Y for Stationary Bike for 32 minutes, 9.18 miles
*I don’t know how you go about cataloguing these workouts except for putting each segment in its own little entry, which would meaning writing 3 a day which is overkill. I broke down what I did in terms of time and listed them to keep things somewhat organized. I was actually supposed to run a mile and a half after the stairs, but I didn’t feel like it. I will run tomorrow at work.
Workout:
- Type: Run
- Date: 02/03/2010
- Time: 09:00:00
- Total Time: 00:44:57.00
- Calories: 118
- Distance: 1.48 miles
- Average Pace: 30:27.41/mile
Filed under: Run
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post lift swim (noted earlier today)
10 x 100 yds freestyle, no particular send-off but 5-second rest intervals. Perhaps the weight workouts are working after all, for things went smoothly and my form maintained pretty well.
Workout:
- Type: Swim
- Date: 02/02/2010
- Time: 10:05:00
- Total Time: 00:17:08.32
- Calories: 226
- Distance: 1,000 yd
- Average Pace: 1:42.79/100yd
Filed under: Swim
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sparta challenge wk4, workout2
Stationary bike for 10 minutes, 2.5 miles, then circuit:
Bench Press 185# 12/12/12
Upright Rows 80# 12/12/12
Military Press 105# 12/12/12
WideGrip Pull-ups 9/9/9
Dumbell Butterflys 2×25# 12/14/16
Bent Close Grip Rows 105# 12/12/12
UnderGrip Triceps Kickbacks 20# 12/12/12/arm
Then to pool for 10 x 100 yds free in 17’08”32 (five-second rest intervals)
Swim and bike miles accounted for in separate entries. Today was a fun one. the Y wasn’t too crowded, and swimming after my weight workout was enjoyable in spite of the warm pool temp. Today also re-introduced the joys of riding a bike, albeit a stationary one. It was a good reminder for me that there are other things besides swimming and running.
Workout:
- Type: Strength Training
- Date: 02/02/2010
- Time: 09:00:00
- Total Time: 00:23:38.00
- Calories: 249
Filed under: Strength Training
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Sparta challenge wk4, Workout 1 (a change or two)
Warm-up:
Arm Swing 12KgKBell 20/20
Lunges 12Kg KBell 10/10ct
One-Arm CleanNPress 12KgKbell 10/10ct
One-Arm Triceps Extensions 12KgKbell 15/15/arm
Alternating One-arm Underhand Toss 12KgKbell 10/15ct
Then Circuit:
Front Squat/Press-up 85# 12/12/12
Dumbell Lunges 2×20# 20/20/20ct
Romanian Deadlifts 85# 12/12/12
Physioball Leg Curls 15/15/15
Standing Calf Raises 85# 25/25/25
Center Crunches/2” pause 20/20/20
Pull-ups to Failure 13/12/11
*Front Squats with military press definitely added a whole new dimension to the term “physical exhaustion”. I’ve been fighting a cold for the last few days and my energy has been subpar at best. But I hate sitting around, so I am continuing my little routine, though it’s getting REALLY mundane.
Workout:
- Type: Strength Training
- Date: 02/01/2010
- Time: 12:00:00
- Total Time: 00:33:40.00
- Calories: 355
Filed under: Strength Training
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