8/3/06
Thur: non contact active rec
30min elliptical
20min stat bike
Core:
weighted sides/obliques
Have you raced recently?
nope havent raced since…the beginning of May…
I’m not really training or preparing for the upcoming season…as you can probably tell with my workouts. These are more or less meant to keep me in shape with the idea that I could eventually pick it up a notch if I chose to race again…I just graduated, so I’m not on a team anymore as well…
8/4-8/6
OFF…really hot around here, and wednesday really drained me more than I thought…
Recovery Week
8/7/06
Mon: non impact active rec
60min elliptical (most boring thing EVER)
Lifting: maintenance week
Bench Press 4x: 135x5wu, 135x18, 135x13, 135x10, 135x10
Core:
rev b/w hyper 3x20
weighted lower/upper assorted
6/8/06
Tue: active rec
10x100m w/25m wlk rest b/w ea
core:
sides/obliques
Bennnn…what happened?
8/28/06
Mon: tempo
First day back after my 3 week rest period. Thats the first time in over 5 years I’ve taken more than a week off…Let’s just say I was glad to be back on the track…!!!
3x400m w/200m wlk rest b/w ea
4x200m w/100m wlk rest b/w ea
Lifting:
BB Bench 4x: 135x5wu, 175x10, 180x6, 185x4, 190x3
Rev Grip BB row 3x: 125x10, 130x9, 135x7
superset w/
DB Bench 3x: 70x9, 75x5, 75x5
T Bar Row 3x: 72.5x8, 75x7, 77.5x6
superset w/
DB Fly 3x: 40x8, 45x6, 45x6
BB Tri Ext4x: 55x10, 65x10, 70x7, 75x4
Core:
rev hyper w/weight 3x15: 10, 10, 10
Assorted weighted upper/lower abs
8/29/06
Tues: active rec
30min elliptical
20min stationary bike
Core:
assorted sides/obliques
8/30/06
Wed: speed
5x20m w/45sec-1min rest b/w ea
5min/1 lap jog rec
5x20m w/45sec-1min rest b/w ea
Lifting:
BB Squat 4x: 185x5wu, 225x9, 230x6, 235x5, 240x4
BB Milt Prs 3x: 100x10, 105x9, 110x7
superset w/
BB SL DL 3x: 185x10, 195x10, 200x8
DB Sh Prs 3x: 55x9, 60x6, 60x6
superset w/
Mach Leg Prs (Ft together) 3x: 270x10, 280x10, 285x10
BB Frnt Sh raise 3x: 35x8, 40x6, 40x6
Core: b/w rev hyper 3x: 20, 10, 10
Assorted b/w lower/upper abs
8/31/06
My 24th birthday
Thur: active rec
30min stationary bike
Core: weighted sides/obliques
9/1/06
Fri: tempo
REALLY SORE!!! Man, the first week back from a layoff always hurts the most…lol
1x5x200m w/100m wlk rest b/w ea
400m wlk rec
1x5x200m w/100m wlk rest b/w ea
2000m total volume
Lifting:
Inc BB bench 4x: 155x9, 160x5, 165x4, 170x3
T bar WG row 3x: 72.5x8, 75x8, 77.5x7
super set w/
Inc DB bench 3x: 70x9, 75x5, 75x5
BB Shrug 3x: 185x10, 190x10, 195x10
superset w/
Inc Db Fly 3x: 30x8, 35x8, 40x7
BB curl 4x: 65x10, 75x9, 80x5, 85x4
Core:
rev hyper w/weight 3x: 10x15, 10x12, 10x10
Assorted weighted upper/lower
9/2/06
Sat: active rec
30min stationary bike
9/3/06
Sun: Off
9/4/06
Mon: tempo
Lifting:
BB Bench 4x: 135x5 wu, 180x8, 185x5, 190x4, 195x3
Rev Grip BB Row 3x: 115x10, 125x9, 130x8
superset w/
DB Bench 3x: 70x10, 75x7, 75x7
T Bar Row 3x: 75x8, 80x7, 85x6
superset w/
DB Fly 3x: 40x8, 45x7, 50x5
EZ Bar curl 4x: 65x9, 65x8, 70x6, 70x4
Core:
rev hyper w/weight 3x15: 10, 10, 10
Assorted weighted lower/upper abs
9/5/06
Tues: Active rec
60 min eliptical
Core:
assorted sides/obliques
9/6/06
Wed: speed
5x25m w/1-2min rest b/w ea
1 lap jog rec (6min)
3x30m w/2min rest b/w ea
2x10m from 3-pt stance w/2min rest b/w ea
Lifting:
BB Squat 4x: 185x5wu, 225x10, 235x7, 240x5, 245x3
BB Milt Prs 3x: 105x10, 110x8, 115x5
superset w/
BB SL DL 3x: 195x10, 200x10, 205x8
DB Sh Prs 3x: 55x10, 60x8, 60x7
superset w/
Mach Leg Prs (Ft wide) 3x: 280x10, 285x10, 290x10
BB Frnt Sh raise 3x: 45x6, 45x6, 50x4
Core: b/w rev hyper 3x: 10, 10, 10
Assorted b/w lower/upper abs
9/8/06
Fri: tempo
10x180m w/50m wlk rest b/w ea
I ran these on a golf course at 10pm after work…it was dark, there were small hills that were barely visible, and i kept hearing geese in the background…
nough said…
9/9/06
Sat: active rec/gen strength
Lifting:
Inc BB bench 5x: 135x5wu, 155x8, 160x6, 165x4, 170x3, 175x2
T bar WG row 3x: 80x8, 85x7, 90x5
super set w/
Inc DB bench 3x: 70x10, 75x6, 75x6
BB Shrug 3x: 205x10, 210x10, 215x10
superset w/
Inc Db Fly 3x: 40x8, 45x7, 50x5
BB curl 4x: 65x10, 75x9, 80x5, 85x4
Core:
rev hyper w/weight 3x: 10x15, 10x15, 10x12
Assorted weighted upper/lower
9/10/06
Sun: Off