March 11, 2011

Curls 55lb DB 3 sets of 8
Shrugs 55lb DB 3 sets of 8
Flat Bench 180 lb 3 sets of 8
Incline Bench 55lb DB 3 sets of 8
Lat Pulldowns 140lb 3 sets of 8
Lateral Shoulder raises 30 lb 3 sets of 8
Crunches on exercise ball 150
Dips 60

March 9,2011

Am:
500 crunches
200 push-ups


PM:
200 crunches
Curls 55 lb 3 sets of 8
Shruggs 55 lb 3 sets of 8
Upright row 120 lb 3 sets of 8
50 dips
50 Burpies

Rode stationary bike for 45 min

Thoughts:
This week has been my "Recovery Week". So the workouts have been less intense. My knees and back have been problematic to say the least. One day at a time and race day will be hear soon.

March 5, 2011

Am:
Swam laps 1hr

Pm:
Curls 55lb 3 sets of 8
Shruggs 55lb 3 sets of 8
Upright Rows 120lb 3 sets of 8

210 crunches on exercise ball
140 push-ups

March 3, 2011

45lb 3 sets of 10:
Curls
Shruggs
One arm rows
Double hand KB swing

Dips 30
Burpies 30
Modified handstand pushups 30
Pull ups 28

1 hr Run

March 2, 2011

200 push-ups
500 crunches

March 1, 2011

Am:
Curls 45lb 3 sets of 10
Shruggs 45lb 3 sets of 10
One arm rows 45 lb 3 sets of 10
Double arm KB swing 45 lb 3 sets of 10
Pull ups 60
Planks, bilateral planks 45 seconds x 3 sets
300 bicycle crunches
clap push ups 3 sets of 6

Afternoon:

10 150 ft sprints with tire (plus 20lbs)
10 150 ft backward tire pulls with tire (plus 20lbs)
225 push ups

Feb 28, 2011

15 150ft sprints pulling tire (concrete)
15 150ft backward tire pulls
100 2ft vertical jumps
30 floor sweepers with tire