Training Log Archive: sOviakIn the 7 days ending Mar 1, 2008:
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Thursday Feb 28, 2008 #
Upper Body (Back & Biceps) 45:00 [4]
Pull-ups: Wide, Middle, Close 1x10 each
Close-Grip Seated Rows: 3x10, 100lb.
Pulldowns: 3x10, 70lb.
Bilateral Seated Rows: 3x10, 70lb.
Straight Arm Pulldowns: 2x10, 30lb., 1x12, 20lb.
Standing Curls: 3x12, 15lb.
Preacher Hammer Curls: 3x10, 15lb.
Concentration Curls: 3x12, 10lb.
Close-Grip Seated Rows: 3x10, 100lb.
Pulldowns: 3x10, 70lb.
Bilateral Seated Rows: 3x10, 70lb.
Straight Arm Pulldowns: 2x10, 30lb., 1x12, 20lb.
Standing Curls: 3x12, 15lb.
Preacher Hammer Curls: 3x10, 15lb.
Concentration Curls: 3x12, 10lb.
Running race (Sprint Practice) 14:18 [3] 1.86 mi (7:41 / mi)
shoes: Nike Air Pegasus
Note
Went to the sauna after lifting. got some sweat out.
Wednesday Feb 27, 2008 #
Upper Body (Weights- Arms & Chest) 45:00 [3]
slept:4.0 weight:138lbs
Bench Press: 3x12, 90lb.
Flys: 3x10, 2x25lb. free weights
Inclined Bench: 3x10, 110lb.
Dips: 2x10, Body Weight
Triceps: 3x10, 40lb.
Machine Flys: 2x10, 110lb.
Flys: 3x10, 2x25lb. free weights
Inclined Bench: 3x10, 110lb.
Dips: 2x10, Body Weight
Triceps: 3x10, 40lb.
Machine Flys: 2x10, 110lb.
Core 15:00 [3]
2x30 Incline Sit-ups
3x30 100lb. Bar Twists
3x30 100lb. Bar Twists
Running 20:00 [4] 2.5 mi (8:00 / mi)
slept:4.0 shoes: Nike Air Pegasus
Not sure on Heart rate or time.
Sunday Feb 24, 2008 #
Running race (Classic Red Course) 1:13:14 [4] *** 7.01 km (10:27 / km) +255m 8:50 / km
14c slept:7.0 weight:138lbs
I did not prepare properly for this race. I did not hydrate properly, and I was fatigued.
Did not effectively use handrails as planning and speed corridors
Parallel Error on Points 5 & 6.
Did not effectively use handrails as planning and speed corridors
Parallel Error on Points 5 & 6.