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

Chest & Mountain Biking

07/13/12

Warmup: Pushups x 2 sets, DB Flys (25) x 3 sets

Bench Press (225) 20, (315) 6, (225) 9, (135) 10 (4:1)
Weighted Dips (60) 12, 10, 8
Cable Flys (27.5) 12, (32.5) 10, 10

Mountain Bike 12 miles

Back & Calves

07/12/12

Warmup, Pullups (45) 5, 5, 5, (25) 5, (0) 10
Cable Rows (close grip) (100) 15, (200) 12, (240) 6, (260) 5
DB Rows (100) 12, 10, 10
Straight Arm Pulldowns (40) 12, 10, 10
Pull Downs (close grip) (140) 12, (160) 10, (200) 5
Rear Smith Shrug (160) 15, 15, 12, 12
Calf Smith Raise (160) 15, 15, 12, 12

Workout 2: Shoulders

07/10/12

HSPU x 30
Military Press (185) 3 (155) 3, 4, 4
DB Press (100) 5, 5, 5
Side Raise (25) 15, (30) 12, (35) 8
Front Raise (25) 10, (30) 7, 6
Rear DB Fly (25) 12, 11, 10

Workout 1: Functional Training

07/10/12

Warmup 10 minute walk 4.0 mph, no incline

Body Squat x 20
Heavy (battle) Ropes:
- Alternating Waves 30 seconds
- Double Waves 15 seconds
- Big Slams: 15 seconds
Overhead Squat (95) 15, 10, 6
Pushups x 20
Situps x 20
Rope Pulleys x 8, 6, 6
Pulls/Chins x 10
Ring Dips x 10
Repeat this series of exercises x 3. Overhead squats and rope pulleys had descending reps for each set.

Monkey Bars (back and forth, up and down) x 2

Most of this is done on the Purmotion FTS (functional training system). I love this thing! I wish it had a taller center tower for Rope ascents. You can kinda do an ascent by wrapping the rope around a higher pullup bar, but you have to do an "L" climb, upper body only. It's just not the same. The monkey bars and the ropes are hard work and a lot of fun!

Run & Legs

07/09/12

3 mile run, outside, early am.

Warmup, Lunges 1 minute x 3
Extensions superset with squats:
Extensions (130) 20, (150) 15, (170) 10
Squats (45) 20, 15, 10
Leg Press superset with Squats:
Leg Press (feet low) (640) 20, (730) 15, 10
Squat (45) 20, 15, 10
Squats (225) 10, 10, (315) 4 (225) 6
Leg Press (feet high) (450) 20, 15 (540) 10
Curls (130) 20, (150) 15, 10

Run, Ride, Ride + Pulls & Chins

07/08/12

Run 3 miles in early AM.

Mountain bike 31 miles.

Mountain bike 5.5 miles
Pullups x 40
Chinups x 40