fun times in lake city
(Treadmill running for 45 minutes (4.84 miles), then circuit:)
Box Jumps, 24” 20/20/20
Alternating Dumbell Press 2×60# 15/15/15ct
One Arm Triceps Extensions 40# 8/8/8/arm
Bent Barbell Rows 135# 11/11/11
Standing Military Press 135# 7/7/7
Triceps Push-ups 15/15/15
Crunches 30/30/30
Workout:
- Type: Strength Training
- Date: 03/19/2010
- Time: 18:00:00
- Total Time: 00:22:13.61
- Calories: 234
Filed under: Strength Training
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leg workout post-bike
Squats 145# 10/10/10
Single Leg Press 200# 10/10/10/leg
Split Squats 12/side @ 90#; 12/side @ 90#; 10/side @ 100#
Single Leg Runner Squat 10/10/10/side
Single Leg Curls 50# 10/10/10/side
Prone Plank 3 x 1 minute
*the “runner squat” is basically my little torture method where you go down on one leg, cocking your arms until you look like, well, a runner. It was a good quad and core exercise. There’s probably a proper name for it, but I don’t know what it is right now.
Workout:
- Type: Strength Training
- Date: 03/18/2010
- Time: 09:50:00
- Total Time: 00:22:34.00
- Calories: 238
Filed under: Strength Training
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Nothing on TV
Push-ups 25/25/25/25/25
Crunches 25/25/25/25/25
Triceps Push-ups 10/10/10/10/10
Flutterkicks 20/20/20/20/20ct (finished circuit in 8’57”)
Then:
Bent Barbell Rows 110# 12/15/18
Alternating Dumbell Curls 2×35# 12/12/12ct
Tate Presses 2×35# 20/20/20
Bent One Arm Dumbell Rows 35# 15/15/15/arm
Crunches 30/30/30
*Nothing but re-runs. Millions of dollars going to the TV/entertainment industry and nothing but re-runs–OLD RE-RUNS!!!!! What’s up with that!!!! Hell, even the dog’s bored!!!!
Workout:
- Type: Strength Training
- Date: 03/17/2010
- Time: 19:00:00
- Total Time: 00:25:00.00
- Calories: 263
Filed under: Strength Training
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after 300 workout assessment…and running
circuit:
Bench Press 205# 10/10/10
Push-ups 20/20/20
Incline Dumbell Press 2×60# 10/10/10
Reverse grip Triceps Kickbacks 20# 12/12/12/side
Hanging Knee Raises 15/15/15
Twists 15#MedBall 20/20/20ct
Workout:
- Type: Strength Training
- Date: 03/16/2010
- Time: 17:00:00
- Total Time: 00:18:33.19
- Calories: 195
Filed under: Strength Training
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sparta challenge–300 workout
25 pull-ups
50 deadlifts @ 135#
50 push-ups
50 box jumps, 24″ box
50 floor wipers, 135#
50 clean and press, 35#Kettlebell (25/arm)
25 more pull-ups
*Death, pure unadulterated death–yet here I still stand!!!
Workout:
- Type: Strength Training
- Date: 03/16/2010
- Time: 15:00:00
- Total Time: 00:20:09.38
- Calories: 212
Filed under: Strength Training
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early morning weights
Standing Military Press 110# 11/11/11
One Arm Triceps Extensions 35# 12/12/12/arm
Alternating Dumbell Hammer Curls 2×35# 15/15/15ct
Pull-ups 8/9/8
Sit-ups 25/25/25
Alternating Crunches w/Twist 20/20/20ct
Workout:
- Type: Strength Training
- Date: 03/15/2010
- Time: 06:30:00
- Total Time: 00:18:33.94
- Calories: 196
Filed under: Strength Training
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Jumprope and Kettlebell circuit
Jumprope 100/100/100/100
One Arm Clean and Press 35# KBell 25/25/25/side
One Arm Swing 35# KBell 15/15/15/side
Russian Twists 26# KBell 15/15/15ct
*When I finished this, I became the family werewolf and chased my kids around while they rode their bikes. When I caught them with increasing frequency, I was relegated to family zombie and had to shuffle-step to catch them. Typical PacNW winter day–REALLY sunny, and REALLY cold!!!
Workout:
- Type: Strength Training
- Date: 03/13/2010
- Time: 15:00:00
- Total Time: 00:31:06.08
- Calories: 328
Filed under: Strength Training
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sparta challenge wk9, workout4
(Stationary bike for 32 minutes (9.45 miles), then circuit:)
Squats w/Side Grip Bar Contraption 245@6x/265@ 5x/295@ 3x/295@ 4x
Single Leg Press 200# 8/10/12/leg
Hungarian Split Squat 70# 12/12/12/leg
Pull-ups to Failure 14/14/12
*the squat contraption was this “bar” that is shaped like a big ring with side-grips. It has the standard mountings for Olympic plates. You step in the center of this ring, grab hold of the grips and lift. In the end it’s similar to doing dumbell squats. What’s nice is that you can put on a lot of weight. The squat rack at the Y is this thing where the bar is mounted onto a track–something I HATE because the motion doesn’t feel natural.
Workout:
- Type: Strength Training
- Date: 03/12/2010
- Time: 11:15:00
- Total Time: 00:20:00.00
- Calories: 211
Filed under: Strength Training
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sparta challenge wk9, workout3
(Treadmill Running for 50 minutes (5.31 miles), then circuit:)
Bench Press 225@ 8x/225@ 5x/235@ 3x/245@ 2x/245@ 1x
Incline Dumbell Press 2×65# 10/10/10
Weighted Dips +25# 9/9/9
Push-ups 17/17/17
MedBall Twists 15# 20/20/20ct
Workout:
- Type: Strength Training
- Date: 03/11/2010
- Time: 18:00:00
- Total Time: 00:22:42.00
- Calories: 239
Filed under: Strength Training
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Kettlebell stuff–funfunfun!!!
One Arm Swing 26# 10/10/10/arm
One Arm Triceps Extensions 35# 15/15/15/arm
One Arm Clean-and-Press 35# 15/15/15/arm
Sumo Squats 35# 12/12/12
Workout:
- Type: Strength Training
- Date: 03/10/2010
- Time: 15:00:00
- Total Time: 00:18:49.00
- Calories: 198
Filed under: Strength Training
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