| Member Since: Feb 15, 2016 Gender: Male Goal Type: 5 K Finish Running Accomplishments: Running is an accomplishment. Short-Term Running Goals: Run a 5K with a 9 min / mile pace. Long-Term Running Goals: Run a 5K when I'm 60 years old. Personal: Married with two young girls. Although I hate running, I recognize it as a necessary evil. |
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| | Two laps around the neighborhood.
Out - 18:47.58 Back - 18:08.09 = 36:55.67
Started just after 5 and back just before 6. The world for the most part is still asleep. Love having the road to myself.
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| | Overslept. Had just enough time to get two lifts in and grab something for the store for my little one going to school.
Bench: 245 - 1x3, 255 - 1x3, 265 - 1x3
Leg Press: 300 - 1x3, 320 - 1x3, 340 - 1x3
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| | Two laps around the neighborhood. Jogged for the first half mile to warm up. Ten reps of 60/120's. Run for a minute, rest for two. However, I started jogging after about 1:20 to 1:30 of walking to make the transition to run a little easier.
39:43.66 (About 13:15 average)
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| | Warm up with 30 knee pushups and 33 situps.
Bench: 255 - 1x3, 265 - 2x3 (Stuck on 265. Not willing to go heavier without a spot.)
Deadlift: 275 - 3x3 (This was easy. However, don't want to go to heavy.)
Dumbbell Shoulder Press: 55 - 1x4, 60 - 2x4 (Getting the weight up to shoulder height is the hardest part.)
Seated row: 240 - 2x3, 260 - 1x2 (260 was too heavy. Couldn't pull it back without cheating.)
Tri push down (rope): 150 - 3x3 (Easy)
Cable curl (rope): 150 - 3x3 (Easy)
Walked for a mile to cool down.
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| | Made it on to the board for this week. Finally!
Bench: 265 - 2x3, 270 - 1x3, 225 - 1x10
Leg Press: 320 - 1x3, 340 - 1x3, 360 - 1x3
Seated Row: 220 - 1x3, 240 - 2x3
Shoulder Press Machine: 165 - 1x3, 180 - 2x3
Tri Push Down (Rope): 150 - 3x5 Calf Raise: 3x15
Cable Curl (Bar): 150 - 1x5, 165 - 1x5, 180 - 1x5
Walk for 20 minutes to cool down. Covered just a hair over a mile.
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| | Warm up for a half mile. Ten reps of 60/120s. I could probably run a little faster on the sprints. Just not feeling it this morning, but got it done.
Out - 19:43.37 Back - 19:47.18 = 39:30.55
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| | Walk for 1 hour and 6:32 to make 3.5 miles.
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| | Got a little too excited. Burned out too quickly on bench.
Leg Press: 220 - 1x10, 240 - 2x10
Bench: 185 - 1x12, 205 - 1x12, 1x8, 135 - 1x10 (Last set of 205 was a struggle.)
Shoulder Press: 45 - 1x10, 60 - 1x10, 75 - 1x10
Seated Row: 160 - 1x10, 180 - 2x10
Tri Push Down: 130 - 3x10 Calf raise: 3x15
Alternating Dumbbell Curl: 25 - 1x10, 30 - 2x10
Walked for 21 minutes and got 4 hills in.
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| | Started out slow by jogging. However, my leg didn't feel right. Turned the run into a walk. Two laps around the neighborhood plus a little more. Took a little over an hour.
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| | Deadlift: 205 - 3x10
Bench: 185 - 1x10, 205 - 1x10, 210 - 1x10
Seated Row: 180 - 3x10
Dumbbell Shoulder Press: 25 - 1x10, 30 - 2x10
Tri Push Down (rope): 100 - 3x15 (I can only do 10 reps correctly)
Calf Raise: 3x15
Curl Machine: 50 - 3x10
10 minute cool down walk gets me a half mile today.
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| | Bench: 205 - 3x10
Deadlift: 205 - 3x10
Dumbbell Shoulder Press: 25 - 1x10, 35 - 1x10, 40 - 1x10
Walk to cool down for 20 minutes. Vacation is over. Back to work.
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