Training Log Archive: Mr WonderfulIn the 7 days ending Feb 22, 2020:
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Saturday Feb 22, 2020 #
5 AM
Biking (Trainer) 1:29:40 [1] 20.05 mi (13.4 mph)
ahr:105 max:117 slept:6.0 weight:234.2lbs shoes: Long Haul Trucker
105 w, 67 rpm
Friday Feb 21, 2020 #
Weights 47:57 [1]
ahr:125 max:159 slept:6.0 shoes: New Balance Weight
Less bike power today :( Probably should get to sleep earlier.
Five rounds:
Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)
Bike:
3-6 @ 95 rpm
3-6 @ 90 rpm
3-6 @ 80 rpm
3-4 @ 80 rpm
2-7 @ 80 rpm
Five rounds:
Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)
Bike:
3-6 @ 95 rpm
3-6 @ 90 rpm
3-6 @ 80 rpm
3-4 @ 80 rpm
2-7 @ 80 rpm
Thursday Feb 20, 2020 #
8 AM
Weights 1:05:11 [3]
ahr:120 max:163 slept:7.0 weight:232.8lbs shoes: New Balance Weight
Brief warmup
3x
DB Walking Lunges x 15
7@55 , 8 @ 50 / 6 @ 45, 3@40,6@30 / 7@30,8@25
MB Ball Speed Squats x 25 (12)
Bike Sprints x 30 seconds (3-7@105 rpm)
3x
DB Inclinex12 (45 / 3@45,4@40,5@35 / 30)
Bench push ups x 15 (okay, oof, oof)
Cable Cross Flys x 25 (7.5 , 5, 10@5,15@7.5)
3x
Lying Leg Curl x 15 (35, 25, 25)
Standing Leg Curl x 15 (30, 15, 15)
Rev Hyper x 15 (35)
Back Machine x 10
DB Row (45, 40, 40)
raced home to shower and running behind argh
3x
DB Walking Lunges x 15
7@55 , 8 @ 50 / 6 @ 45, 3@40,6@30 / 7@30,8@25
MB Ball Speed Squats x 25 (12)
Bike Sprints x 30 seconds (3-7@105 rpm)
3x
DB Inclinex12 (45 / 3@45,4@40,5@35 / 30)
Bench push ups x 15 (okay, oof, oof)
Cable Cross Flys x 25 (7.5 , 5, 10@5,15@7.5)
3x
Lying Leg Curl x 15 (35, 25, 25)
Standing Leg Curl x 15 (30, 15, 15)
Rev Hyper x 15 (35)
Back Machine x 10
DB Row (45, 40, 40)
raced home to shower and running behind argh
Wednesday Feb 19, 2020 #
8 AM
Weights 49:53 [2]
ahr:129 max:158 slept:7.0 weight:232.2lbs shoes: New Balance Weight
Five rounds:
Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)
Bike:
3-7 @ 100 rpm
3-8 @ 85 rpm
3-6 @ 90 rpm
3-6 @ 90 rpm
3-5 @ 95 rpm
Ropes * 50?, where I took the ? to be seconds, add 50 each round
Bike * 30 seconds, add 30 seconds each round
Treadmill walk * 30 seconds, add 30 seconds each round (5 mph)
Bike:
3-7 @ 100 rpm
3-8 @ 85 rpm
3-6 @ 90 rpm
3-6 @ 90 rpm
3-5 @ 95 rpm
8 PM
Wheelchair basketball 5:00 [3]
Non wheelchair-based shooting. I was unusually hot.
16/20 free throws
8/10 top of the key three pointers
16/20 free throws
8/10 top of the key three pointers
Tuesday Feb 18, 2020 #
4 PM
Weights 54:16 [3]
ahr:106 max:137 slept:7.0 weight:231.2lbs shoes: New Balance Weight
Back over 230 baby
Three rounds:
Dumbbell Bench * 12 (55 lb / 7 @ 60, 5 @ 55 / 5 @ 55 , 6.5 @ 50)
Bar Shoulder Press * 10 (85 OOF / 6@75, 4@65 OOF / 55 OOF)
Dumbbell Upright Row (30 EZ / 35 / 35 OOF)
Pullups (5*eccentric / 5*eccentric / 10 seated pulldown @ 110 lbs narrower grip)
Cable High Row * 25 (50 )
Pushups to failure (25 / 15 / 14)
Biceps to failure cable pull up (15@50 / 12 @ 50 / 10@50)
Triceps to failure cable pull down (11@50 / 12@43 / 10 @ 43)
Arms wrecked!
Three rounds:
Dumbbell Bench * 12 (55 lb / 7 @ 60, 5 @ 55 / 5 @ 55 , 6.5 @ 50)
Bar Shoulder Press * 10 (85 OOF / 6@75, 4@65 OOF / 55 OOF)
Dumbbell Upright Row (30 EZ / 35 / 35 OOF)
Pullups (5*eccentric / 5*eccentric / 10 seated pulldown @ 110 lbs narrower grip)
Cable High Row * 25 (50 )
Pushups to failure (25 / 15 / 14)
Biceps to failure cable pull up (15@50 / 12 @ 50 / 10@50)
Triceps to failure cable pull down (11@50 / 12@43 / 10 @ 43)
Arms wrecked!
Monday Feb 17, 2020 #
12 PM
Weights 1:05:35 [1]
ahr:125 max:160 slept:7.0 weight:229.8lbs shoes: New Balance Weight
back under 230 baby
Abbreviated warmup while I looked up exercises
4 rounds of:
25*goblet squat (60 lbs, hard for the last two sets)
1 min @ 30% incline & 3 mph
1 min @ 3-7 gear @ 90 rpm (450 w ish?, where these are the watts that are 50% easier than at home)
4 rounds of:
15*Romanian deadlift, unsure of form so went with a manageable 70 lbs
45 sec single leg glute bridge OOOOF!
1 min @ 3-7 gear, 90 rpm then 85 rpm for the last three sets
No cool down, late for meeting
Abbreviated warmup while I looked up exercises
4 rounds of:
25*goblet squat (60 lbs, hard for the last two sets)
1 min @ 30% incline & 3 mph
1 min @ 3-7 gear @ 90 rpm (450 w ish?, where these are the watts that are 50% easier than at home)
4 rounds of:
15*Romanian deadlift, unsure of form so went with a manageable 70 lbs
45 sec single leg glute bridge OOOOF!
1 min @ 3-7 gear, 90 rpm then 85 rpm for the last three sets
No cool down, late for meeting
Sunday Feb 16, 2020 #
3 PM
Biking (Trainer) 1:28:02 [1] 19.78 mi (13.5 mph)
ahr:109 max:128 weight:232.8lbs shoes: Long Haul Trucker
106w, 73 rpm
Averages pulled down slightly from forgetting to shut everything off before trying to figure out what the hell I just watched.
Averages pulled down slightly from forgetting to shut everything off before trying to figure out what the hell I just watched.