06/24/14
Bike 6 miles
Workout 1
4 rounds of:
Deadlift (315) 8
Burpees x 16
KB Swing (53) 16
Pullups x 32
---
Workout 2 Legs
Abduction 4 x 20
Seated Leg Curl 4 x 20
Sitff Leg Deadlift 4 x 10
Single Leg Curls 3 x 10
Glute Press 3 x 10
Extensions 4 x 20
LF Calf Press 4 x 10
Bike 6 miles
Showing posts with label bike. Show all posts
Showing posts with label bike. Show all posts
Tuesday, June 24, 2014
Saturday, June 14, 2014
Bike, Legs, Bike
06/13/13
Bike 6 miles
Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15
Bike 12 miles
Bike 6 miles
Leg Press (270) 10, (820) 10, 10
Squats (135) 10, (225) 10, (315) 10, (365) 5-5, (315) 10, (225) 10
Leg Extensions 5 x 15
Leg Press (1000) 20, 20, (1180) 10
Abduction 4 x 15
---
Standing Calf Press 4 x 15
Seated Calf Press 4 x 15
Bike 12 miles
Monday, June 9, 2014
BIke, W1 Back, Calves & W2 Shoulders, Deadlift
06/09/14
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Bike 6 miles
Workout 1 Back & Calves
Wide Grip Pulldown (140) 15, (180) 15, (200) 10, (240) 10, (260) 6, (140) 10
Cable Rows (140) 10, (180) 10, (200) 10, (220) 10, (240) 10
---ss---
Straight Arm Pulldown 4 x 10
Cable Rows 4 x 10
---
Standing Calf Raise 4 x 10
Seated Calf Raise 4 x 10
Workout 2 Shoulders & Deadlift
Seated DB Press (45) 15, (70) 15, (100) 10, (105) 10, (110) 10, (85) 15
Upright Row (135) 3 x 10
Single Arm Front Cable Raise 4 x 15
Seated DB Side Raise 4 x 10
Rear Fly Machine 4 x 10
---ss---
Hi Face Pull 3 x 10
DB Shrug 3 x 10
---
Deadlift (95) 10, (135) 10, (225) 10, (315) 10, (365) 4, (405) 6, (425) -
Bike 6 miles
Saturday, June 7, 2014
Bike, Legs
06/06/14
Bike 6 miles
Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L
Bike 3 miles
Bike 6 miles
Leg Extensions 6 x 15
Leg Press (820) 20, (1000) 20, (1180) 20, (1360) 15, (1540) 8
Squats (135) 10, (185) 10, (225) 10, (275) 10, (315) 10, (275) 10, (225) 10, (185) 10
Single Leg Extensions 4 x 12R/12L
Bike 3 miles
Wednesday, June 4, 2014
Bike, W1 Clean, Snatch, Box Jump, Arms & W2 Row
06/03/14
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Bike 6 miles
Workout 1
Clean (95) 10, (135)10, (185) 4, (205) 4, (225) 2
EMOM 10 minutes
Snatch (75) 3
Box Jump (42") 3
(with a partner, follow the leader)
---
LF Machine Curls 6 x 10-15
Single Arm Cable Curls (behind the head) 6 x 10
Rope Press Down 6 x 15
Incline DB Curls 4 x 10
Single Arm Overhead DB Extensions 4 x 10R/10L
Workout 2
Row 1000m x 2
Bike 6 miles
Monday, June 2, 2014
Bike, W1 Shoulders & W2 Deadlift, Burpee Pullups, Bike
06/02/14
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Bike 6 miles
Workout 1 Shoulders
DB Press (60) 10, (100) 12, (105) 12, (110) 8, (85) 10
Hi Hang Hi Pull (135) 3 x 10
Cable Front Raise 3 x 10
Cable Side Raise 3 x 10
Rear Machine Flys 3 x 10
Workout 2
Deadlift (135) 10, (225) 10, (315) 10, (365) 2, (405) 4, (425) -
Burpee Pullups (12" jump) x 100
Bike 6 miles
Sunday, April 6, 2014
W1 Row, KB Swing, Situps & W2 Biking
04/06/14
Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50
Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!
Workout 1
Row 1000m x 2
3 rounds of:
Row 1000m
KB Swing (53) x 50
Situps x 50
Workout 2
Mountain Bike 16 miles
Rock Cut Park trails. First ride of the season and the trails were pretty soft, good ride though!
Friday, September 6, 2013
Bike, Run, Sprint, Situps, Pullups, Pushups, Swim, Bike
09/06/13
Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles
Bike 10 miles
Run 1 mile
Sprint 50y x 9
Situps x 100
10 rounds of:
Pullups x 10
Pushups x 10
---
Swim 600y
Bike 10 miles
Sunday, August 4, 2013
Situp, Pushup, Rope Climb, Muscle-Ups, Bike 10k, Run 5k
08/04/13
8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k
8 rounds of:
Situps x 25
Hand-Release Pushups x 25
---
10 rounds of:
Rope Ascent (17') x 2
Ring Muscle-Up x 2
---
Bike 10k
Run 5k
Friday, May 17, 2013
Bike, Legs, Bike
05/17/13
Bike 7 miles (hills)
Squat (45) 20, (135) 20, (225) 15, (275) 8, (135) 20
Front Squats (95) 12, (135) 11, (175) 10
Leg Press (550) 20, (640) 20, (730) 20
Lunges x 90, (140) 10
Bike 7 miles (hills)
Bike 7 miles (hills)
Squat (45) 20, (135) 20, (225) 15, (275) 8, (135) 20
Front Squats (95) 12, (135) 11, (175) 10
Leg Press (550) 20, (640) 20, (730) 20
Lunges x 90, (140) 10
Bike 7 miles (hills)
Tuesday, December 18, 2012
MetCon: Ride, Row, Run, Jump, Burp
12/16/12
Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100
52:20
Bike 2 miles
Row 2 miles
Run 2 miles
Double Unders x 100
Burpees x 100
52:20
Saturday, July 14, 2012
Arms & Mountain Biking
07/14/12
This is a snapshot of my dashboard from the Garmin software you get with your Forerunner 110. The bottom is cut off, but it also charts out your HR and shows your uploaded device. At first I thought the watch was expensive, but now I want to upgrade. I love this thing!
Warmup, Concentration Curls (20) x 50, Single DB Overhead Extensions (20) x 50
Alternate DB Curl (40) 11, (40) 6 (35) 3, (35) 5 (30) 5, (35) 7 (30) 3
Preacher Curl (65) 11, 11, 11 (75) 6
LF Machine Curls (110) 12, 12, 12, 10
Close Grip Smith Bench (110) 15, (160) 10, 10
Overhead DB Extension (80) 12, (90) 10, 9
Rope Press (37.5) 20, 15, 15
Forearm Curls (behind back) (85) 20, 12, 12, 12
French EZ Bar Curl (45) 20, 12, 12, 12
Mountain Bike 40 miles
This is a snapshot of my dashboard from the Garmin software you get with your Forerunner 110. The bottom is cut off, but it also charts out your HR and shows your uploaded device. At first I thought the watch was expensive, but now I want to upgrade. I love this thing!
Warmup, Concentration Curls (20) x 50, Single DB Overhead Extensions (20) x 50
Alternate DB Curl (40) 11, (40) 6 (35) 3, (35) 5 (30) 5, (35) 7 (30) 3
Preacher Curl (65) 11, 11, 11 (75) 6
LF Machine Curls (110) 12, 12, 12, 10
Close Grip Smith Bench (110) 15, (160) 10, 10
Overhead DB Extension (80) 12, (90) 10, 9
Rope Press (37.5) 20, 15, 15
Forearm Curls (behind back) (85) 20, 12, 12, 12
French EZ Bar Curl (45) 20, 12, 12, 12
Mountain Bike 40 miles
Monday, June 4, 2012
Chest
06/02/12
Jump Rope 5 minutes
Calf Press Smith (160) 20, 20, 20, 20
Pushups x 100 (3:26)
Bench Press (225) 20, 20, (135) 28
Incline DB Fly (50) 12, 11, (45) 12
Weighted Dips (50) 10, 10, 10
Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles
Jump Rope 5 minutes
Calf Press Smith (160) 20, 20, 20, 20
Pushups x 100 (3:26)
Bench Press (225) 20, 20, (135) 28
Incline DB Fly (50) 12, 11, (45) 12
Weighted Dips (50) 10, 10, 10
Mountain Bike 3 miles
Pullups x 50
Mountain Bike 3 miles
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