Tuesday, January 30, 2007

3 miles, track. ~ 30 minutes.

So. stressed. Urgh.

Monday, January 29, 2007

3 miles on the track. ~30 minutes.

Sunday, January 28, 2007

XTing day..

35 minutes Cybex, hill intervals, level 6

Leg extensions: 3 x 30/20/20 lbs/leg
Standing hamstring curls: 3 x 25/10/10 lbs/leg
Dumbell upright rows: 3 x 10 @ 25 lbs (total)
Cable tricep pushdowns: 3 x 10 @ 20 lbs
Bench press: 3 x 10 @ 50 lbs (bar only)
Side bends: 2 x 12/side @ 25 lbs
Sit ups on bosu: 2 x 12

Tuesday, January 23, 2007

1 | 10:05
2 | 10:16 | 20:21
3 | 10:22 | 30:44
3 miles | 30:44 | FL -10 celsius

Monday, January 22, 2007

5 minutes w/u on bike, level 8-10

Walking lunges: 3 x 20
Straight leg deadlifts: 3 x 10 @ 30 lbs
Dumbell curls: 3 x 10 @ 15/17.5/22.5 lbs
Tricep kickbacks: 3 x 10 @ 10 lbs
Delt side raises: 3 x 10 @ 10/7.5/7.5 lbs
Dumbell chest press: 3 x 8/10/10 @ 40/30/30 lbs
Cable row: 3 x 10 @ 25 lbs
Bicycles: 3 x 20
Sit-ups on bosu: 3 x 10

3 mile run on the track (30 minutes), 5 minutes walking CD

Saturday, January 20, 2007

Friday:
4 miles running @ 5.5-6.5mph (treadmill)
Side bends w/ 25lb plate: 3 x 12/side
Quarter squats w/ body bar on balance disc: 3 x 10/leg

Thursday:
3 mile run on the track
15 crunches

Tuesday:
5 minutes w/u bike, level 8
Walking lunges: 3 x 10
Standing hamstring curls: 3 x 10/leg @ 10lbs
Single leg extensions: 3 x 10 @ 30 lbs
Calf press: 3 x 15 @ 55lbs
Hip adductors: 3 x 12 @ 110 lbs
Hip Abductors: 3 x 12 @ 110 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20
40 minute walk on track

Sunday:
7 mile long run outside

Saturday:
5 mins w/u bike, level 8
Bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pulldowns: 3 x 10 @ 50 lbs
Seated cable rows: 3 x 10 @ 30 lbs
Overhead shoulder press: 3 x 10/8/6 @ 30 lbs
Dumbell curls: 3 x 10 @ 17.5 lbs
Concentration curls: 3 x 10 @ 10 lbs
Stability ball passes: 3 x 5
Bicycles: 3 x 20