090430

Gym - Ellipitical x 20 minutes
Hammer shoulder 70 x 10 x 5
Some heel pain

090429

Bike x 20 minutes

Ab with med ball 3 x 10

Back ext 3 x 10

Pull ups 3 x 8

090429

Bike x 20 minutes
Ab with med ball 3 x 10
Back ext 3 x 10
Pull ups 3 x 8

090428

Run x 20 minutes

Chest press 180 x 10, 8, 6, 4, 2
Knees to chest abs 3 x 10

090427

Run x 20 minutes
Weighted abs 3 x 10
Back ext. 3 x 10
Dips 3 x 10

090426

Nothing this weekend.

0904224

Run x 20 minutes
Hammer incl 3 x 10
Hammer row 3 x 10
Leg press 3 x 10

090423

Gym - TM x 10 minutes

Shoulder press 65 x 10, 85, 95, 105, 115 x 5 each

Dip x 8
Pull ups x 8

090422

Gym - tm x 15 minutes
knee ext
knee curl
calf raise 3 x 10 each

090421

Gym - Bike x 20 minutes
Stretch

090420

Gym - Warm up C2 x 500 meters, TM x .5 miles
Bench 135 x 10, 155 x 10, 165 x 6
Seated row 170 x 10 x 3
Abs 3 x 10

Run x 3.5 miles

090419

Rest and recovery

090418

Ran the Oak Ridge Dogwood 5k 23:25.

6th overall and 3rd in my age group.

090417

Left work early today and played 18 holes of golf.

090416

Gym - TM x 30 minutes

090415

Gym - Warm up: Elliptical x 3 minutes, C2 x 500 meters

Shoulder press 65#'s 5 x 10
Core

090414

Gym - Warm up Elliptical x 2 minutes, C2 x 500 m
Knee ext, Leg curl, Calf raise, 3 x 10
Squats 135 x 5, 185, 205, 225 x 3 rm

Run x 20 minutes

090413

Gym - Bike x 20 minutes
Core - Ab machine, Dips, Ab ball, Back ext, Hip abd.

090412

Golf - no training

090411

Run 3.5 miles

090410

Poor sleep last night.
Rest and recovery.
Attended the Sea Ray Relays. Saw Deedee Trotter and Hazel Clark.

090409

Gym - Bike x 20 minutes
Pull ups x 20
Dips x 20

090408

Gym - Warm up Elliptical x 10 minutes

Power clean 95, 3 x 5
Pull up 3 x 6
DBell push press 40, 3 x 6

Run 3.5 miles

090407

Gym - Cardio x 20 minutes
Core

090406

Gym - TM x 20 minutes
Bench 135, 145, 160, x 10
Seated row 170, 3 x10

090403

Gym - Bike x 20 minutes
Knee ext. 3 x 10
Knee flexion 3 x 10
Calf 3 x 10
Squats 135#'s 3 x 5

090402

Not feeling well. No training.

090401

Gym - Warm up C2 x 750 meters
Shoulder press 95, 3 x 5
Push jerk 135, 3 x 3
Power shrug 185, 3 x 2

Run x 30 minutes

090331

Poor sleep - Recovery