Training Log Archive: HWWIn the 1 days ending Dec 10, 2012:
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| Mo |
Monday Dec 10, 2012 #
8 AM
Cycling (Commute) 34:32 [3] 7.8 mi (4:26 / mi)
The usual.
1 PM
Strength/conditioning 40:00 [3]
Bench press: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
Bent-over row: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
KB Burpee press-up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Dumbell bench press: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Single arm row: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Bent-over row: 1 x 40kg (15 reps), 1 x 45kg (12 reps)
KB Burpee press-up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Dumbell bench press: 1 x 16kg (8 reps), 3 x 20kg (3 reps)
Single arm row: 1 x 16kg (8 reps), 3 x 20kg (3 reps)