sparta challenge wk8, workout1
(treadmill running 20 minutes, 2.06 miles) then circuit:
Bench Press 195# 11/11/9
Incline DB Bench Press 2×60# 12/12/12
Weighted Dips +20# 10/10/10
Decline Push-ups 21/21/22
Center Crunches 20/20/20
Hanging Knee Raises 17/17/17
Workout:
- Type: Strength Training
- Date: 02/28/2010
- Time: 19:00:00
- Total Time: 00:18:46.00
- Calories: 198
Filed under: Strength Training
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elliptical runner–doing the part I procrastinated on earlier…
This is the other part of the sparta challenge which I didn’t do this morning (the stairs). But my conscience got the best of me, so while the little one napped after a long morning in school, I got on the elliptical, cranked up the elevation gain and I was off to nowhere fast.
Workout:
- Type: Run
- Date: 02/26/2010
- Time: 14:00:00
- Total Time: 00:40:00.00
- Calories: 527
- Distance: 4.3 miles
- Average Pace: 9:18.14/mile
Filed under: Run
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sparta challenge wk7, workout3
Warm-ups
5 x 80 yds build-ups (w/jog back to start-line)
(20/30/40/50/60/70 yds sprinting/jog back to start-line) x 5 sets
2 x 100 yds sprints (w/jog back to start-line)
1 ½ mile run in 12’39”52
*I skipped running the stairs today because my legs just didn’t have it. Probably has something to do with the fact that I did not eat this morning–drank a ton of coffee, though! My run time surprised me a bit, didn’t expect to go that fast after the sprints.
Workout:
- Type: Run
- Date: 02/26/2010
- Time: 09:20:00
- Total Time: 00:40:01.86
- Calories: 475
- Distance: 3.71 miles
- Average Pace: 10:47.48/mile
Filed under: Run
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sparta challenge wk7, workout 5 weights
Deadlifts 155# 12/12/12
Pull-ups to Failure 14/12/7
Bent Barbell Rows 110# 12/12/12
Bent Reverse Flys 2×20# 12/12/12 (finished in 12′50″)
plus a little of my own dryland:
Dumbell Hammer Curls 2×35# 15/15/15ct
Pull-ups 7/7/7
Dumbell Military Press 2×35# 17/17/17
One Arm Swings 26# Kbell 10/10/10ct
Hanging Knee Raises 17/17/17
Sit-ups 20/20/20
I was actually supposed to begin the weight part with elliptical and end the routine with a 1 mile run, but I did 2000 yds in the pool and 30 minutes on the stationary bike this morning. I simply bonked on the pull-ups (so why did I do more in my little extra session? Insanity, in a word). Deadlifts are a bear to start a routine with, but it’s great when you don’t have to finish with them.
Workout:
- Type: Strength Training
- Date: 02/25/2010
- Time: 17:00:00
- Total Time: 00:31:00.00
- Calories: 327
Filed under: Strength Training
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back in the pool
Walking into the gym with the full intention of lifting and riding the bike, what do I see? empty lanes. So after having not been in the water for an eternity and a day, I was not expecting a good swim. turned out, I had a great swim instead.
Workout:
- Type: Swim
- Date: 02/25/2010
- Time: 09:25:00
- Total Time: 00:32:32.28
- Calories: 343
- Distance: 2,000 yd
- Average Pace: 1:37.4/100yd
Filed under: Swim
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weight portion of sparta challenge wk7, workout4
(Elliptical running for 30 minutes (3.15 miles), then circuit:)
Close Grip Dumbell Bench Press 2×55# 20/21/22
Alternating Dumbell Curls 2×35# 18/18/18ct
One Arm Triceps Extensions 35# 15/15/15/arm
Concentration Curls 35# 10/10/10/arm
Triceps Push-ups 20/21/22
Barbell Curls-21’s 60# 21/21/21
Workout:
- Type: Strength Training
- Date: 02/24/2010
- Time: 14:00:00
- Total Time: 00:23:42.22
- Calories: 250
Filed under: Strength Training
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weight portion of sparta challenge wk7, workout2
(Running on treadmill for 23’10” (2.4 miles), then circuit:)
run was interrupted by alarm
Deep Squats 135# 12/12/12
Single Leg Squats BW 10/10/10/leg
Physioball Leg Curls 20/20/20
One Legged Dumbell Romanian Deadlifts 25# 12/12/12/leg
Standing Calf Raises 135# 20/20/20
Standing One Leg Calf Raises 60# 15/15/15/leg
*my legs were in pain soon after I finished this routine. working stabilizers can be just as painful as working the major groups.
Workout:
- Type: Strength Training
- Date: 02/23/2010
- Time: 14:00:00
- Total Time: 00:22:42.00
- Calories: 239
Filed under: Strength Training
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an endurance-based weight circuit
Alternating Dumbell Mil Press 2×35# 15/16/17ct
Bent Dumbell Rows 2×35# 20/20/20
Single Calf Raises 70# 15/15/15/side
Dumbell Mil Press/synchronized 2×35# 15/16/17
Sit-ups 15/15/15
Overhand Alt. Dumbell Curls 2×35# 15/15/15ct
*technically, it’s a weight workout but the weight was light enough and the number of repetitions high enough that I though it belonged as a cardio workout instead.
Workout:
- Type: General Cardio
- Date: 02/22/2010
- Time: 19:00:00
- Total Time: 00:14:00.00
- Calories: 148
Filed under: General Cardio
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sparta challenge wk7, workout1
(Stationary bike for 32 minutes (9.21 miles), then circuit:)
Bench Press 185# 13/13/12
Incline Press 110# 13/13/12
Standing Military Press 80# 15/13/13
Decline Push-ups 22/22/20
Hanging Knee Raises 15/17/22
Center Crunches w/2” pause at top 20/20/20
*starting wednesday, i’m just going to jump back in the pool and swim. I can’t get to a decent pool with laptimes that fit my schedule and i’ve decided that old hags don’t own the pool. It was nice to get back to the gym after that mid-winter break nonsense (why do teachers need so much time off? it’s ridiculous). with the kids back in school it’s back to just me in the mornings.
Workout:
- Type: Strength Training
- Date: 02/22/2010
- Time: 09:50:00
- Total Time: 00:18:18.00
- Calories: 193
Filed under: Strength Training
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sunday afternoon w the kids
circuit:
push-ups 25/25/25/25
squats 15/15/15/15
triceps push-ups 15/15/15/15
sit-ups 15/15/15/15
then:
high blocks 25/25ct
middle in-block 25/25ct
middle out-block 25/25ct
low blocks 25/25ct
*if nothing else, for a quick burn to make myself feel alive.
Workout:
- Type: General Cardio
- Date: 02/21/2010
- Time: 15:00:00
- Total Time: 00:17:00.00
- Calories: 179
Filed under: General Cardio
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