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Workout Logs - Week of May 7

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    #1

    Workout Logs - Week of May 7

    5/3/2013 - Chest
    Run - .5 miles (.8 km) in 4:45
    ISO Lateral Press 20 lbs. (9 kg) x 20 reps x 1 set; 20 lbs. x 15 reps x 2 sets
    Cable press 20 lbs. x 12 reps x 2 sets; 10 lbs (4.5 kg) x 15 reps x 1 set
    DB Incline 20 lbs. x 15 reps x 1 set; 20 lbs x 12 reps x 1 set; 20 lbs. & 15 lbs. drop set
    Front raises 25 lbs. (11.3 kg) x 10 reps x 3 sets
    ISO Lateral Decline 10 lbs. x 15 reps x 2 sets
    Cable Decline 10 lbs. x 10 reps x 2 sets

    5/4/2013
    Run - 4 miles (6.4 km)

    5/7/2013 - Core, chest and triceps
    Run - .5 miles in 4:45
    Pulley Press 30 lbs. (13.6 kg) x 10 reps x 3 sets
    Tricep Pulldown 30 lbs. x 10 reps x 3 sets
    Pectoral Fly 100 lbs. (45.4 kg) x 10 reps x 3 sets
    Decline Press 25 lbs. (11.3 kg) x 10 reps x 3 sets
    Chest Press 40 lbs. (18.1 kg) x 10 reps x 1 set; 25 lbs. x 10 reps x 2 sets
    Seated ab crunch 65 lbs. (29.5 kg) x 15 reps x 3 sets
    Assorted ab exercises (leg lifts, full body crunches, scissors, bicycles, etc.) x 1 set
    In the middle of my life's journey, I found myself in a dark wood, as I had lost the straight path. It is a difficult thing to speak about, how wild, harsh and impenetrable that wood is. Just thinking about it recreates the fear. It is scarcely less bitter than death, but in order to tell of the good that I found there, I must tell of the other things I saw there. --Dante, paraphrased
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    #2
    Workout Logs - Week of May 7

    4.09 miles (6.6 km) in 39:54. Not a great time. I just couldn't seem to kick it into high gear this morning.
    In the middle of my life's journey, I found myself in a dark wood, as I had lost the straight path. It is a difficult thing to speak about, how wild, harsh and impenetrable that wood is. Just thinking about it recreates the fear. It is scarcely less bitter than death, but in order to tell of the good that I found there, I must tell of the other things I saw there. --Dante, paraphrased

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      #3
      Workout Logs - Week of May 7

      5/10/13 - Legs and Core
      Run .5 mile (.8km) in 4:23
      Standing squat 80 lbs. (36.3 kg) x 12 reps x 3 sets
      Squat jumps 12 reps x 3 sets
      Leg press 130 lbs. (59 kg) x 12 reps x 3 sets
      Calf raises 130 lbs. x 12 reps x 3 sets
      Flutter kicks (alternating fast, slow, fast, slow for 10 seconds each, 40 seconds total) x 3 sets
      SL Knee Extensions 40 lbs. (18 kg) x 8 reps on each leg individually, 4 reps both legs together x 3 sets
      Hamstring curl 50 lbs. (22.7 kg) x 12 reps x 1 set; 70 lbs. (31.8 kg) x 12 reps x 1 set; 80 lbs. (36.3 kg) x 12 reps x 1 set
      Seated calf raises 45 lbs (20.4 kg) x 12 reps x 1 set; 70 lbs. (31.8 kg) x 12 reps x 2 sets
      Ab rotations with an 8 lb. (3.6 kg) medicine ball x 20 full reps (both sides) x 2 sets
      In the middle of my life's journey, I found myself in a dark wood, as I had lost the straight path. It is a difficult thing to speak about, how wild, harsh and impenetrable that wood is. Just thinking about it recreates the fear. It is scarcely less bitter than death, but in order to tell of the good that I found there, I must tell of the other things I saw there. --Dante, paraphrased

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