TGIF Workout
Good "kick-butt" 25 min work out on the ARC trainer followed by 40 mins of weights/strength training focused on upper body and core...whew! Worked up a sweat! Pretty good for a "Rest" day huh?
What you doin today?
What you doin today?
Eating junk food and CRAP is not a reward...it's a punishment...
it's a DEATH sentence...Reward yourself with Good Health!
Highest Weight: 287 Lbs-January 2010; Reached Goal 195 Lbs - Dec 2010
Total Lost: 92 Lbs; Completed FULL MARATHON (26.2 Miles) 10-16-2011
it's a DEATH sentence...Reward yourself with Good Health!
Highest Weight: 287 Lbs-January 2010; Reached Goal 195 Lbs - Dec 2010
Total Lost: 92 Lbs; Completed FULL MARATHON (26.2 Miles) 10-16-2011
Dreadmill:
0.1 at 3.8
0.4 at 5.1
0.1 at 3.8
0.4 at 5.3
0.1 at 3.8
0.4 at 5.5
0.1 at 3.8
0.8 at 5.7
0.1 at 3.8
0.4 at 5.9
0.1 at 3.8
56 minutes weights.
0.1 at 3.8
0.4 at 5.1
0.1 at 3.8
0.4 at 5.3
0.1 at 3.8
0.4 at 5.5
0.1 at 3.8
0.8 at 5.7
0.1 at 3.8
0.4 at 5.9
0.1 at 3.8
56 minutes weights.
Paul C.
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
First 5K 9/27/20 46:32 - 11 weeks post op (PR 28:55 8/15/11)
First 10K 7/04/2011 1:03 First 15K 9/18/2011 1:37
First Half Marathon 10/02/2011 2:27:44 (PR 2:24:35)
First Half Ironman 9/30/12 7:32:04
dude.. did you seriously do 90 minutes of weights just on legs, and then run 4 miles? What's your routine look like for legs? I gotta tell you, I only do leg presses anymore, but I can only do them every other week, because they WRECK my quads and hams for days. Maybe I am going to heavy or something.
started with squats
1 set x25 100 pounds , 1x15 180 , 1x15 205 , 1x12 220, 1x15 180, 1x25 150
leg press
1x20 170, 1x15 280,1x12 370,1x10 460, 1x25 280
stiff leg deads
3x20 100
seated calf - 4 plates - no idea how many sets or reps , I just stop when they start cramping.
2 sets on the birthing machine at 12 reps 250 pounds
leg extension - 6 sets of 15 reps 140,160,180,200,180,160
leg curl 5 sets each leg at 15x 60,70,80,70,60
donkey calf raises 3 sets x15 at 300
then ran 4 miles but it took over 40 minutes.
and I will be walking stiff legged and very slow all weekend.
I switched it up since my surgery to only 1 day a week with each body part so I try to get the most out of each day and then give it a week to recover.
1 set x25 100 pounds , 1x15 180 , 1x15 205 , 1x12 220, 1x15 180, 1x25 150
leg press
1x20 170, 1x15 280,1x12 370,1x10 460, 1x25 280
stiff leg deads
3x20 100
seated calf - 4 plates - no idea how many sets or reps , I just stop when they start cramping.
2 sets on the birthing machine at 12 reps 250 pounds
leg extension - 6 sets of 15 reps 140,160,180,200,180,160
leg curl 5 sets each leg at 15x 60,70,80,70,60
donkey calf raises 3 sets x15 at 300
then ran 4 miles but it took over 40 minutes.
and I will be walking stiff legged and very slow all weekend.
I switched it up since my surgery to only 1 day a week with each body part so I try to get the most out of each day and then give it a week to recover.
No longer about weight , it's all about living.
4.5 miles of hill walking in the pouring rain.
Bay to Breakers 12K May 15, 2011 (1:54:40) First 5K 5/23/11 (41:22)
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
Half Marathons: Napa: 7/18/10 (4:11:21) 7/17/11 (3:30:58) 7/15/12 (3:13:11.5)
SJ Rock and Roll: 10/2/10 (3:58:22) Run Surf City: 2/6/11 (3:19:54)
Diva: 5/6/12 (3:35:00)
HW/SW/CW 349/326/176
"Great spirits have always encountered violent opposition from mediocre minds." - Albert Einstein
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