Monday 03/01/10

Front Squat
3 x 5

Compare to 02/20/10 or 02/12/10.


Bench Press
3 x 5

Compare to 02/16/10.


 Pre-pull-up bars . . . back in the day. (02/13/09)
Posted by Phil
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2 comments:

Kiley said...

By myself today as Tiff is very sore and Tom had to work. Went to the dumb Globo gym. I'm so so so thankful for CHS.

"Michael"
Run 800m
50 Back Extensions
50 Sit-ups

Time was 26:16 however...not REALLY. I had to go upstairs to use a treadmill that went faster than 5.0 mph. Then round one I got to the (previously unused back ext. machine) and found it occupied by a very methodically paced man...so I did sit-ups (in a little room with a nice door...then came back to back ext. and Methodical Man was still there...sigh...I probably spent :50 seconds total on that debacle. Then went back upstairs and ran, the back down and did 50 back ext. then 50 Sit-ups, then 50 more back ext. then last round was "normal." So...with all the up and down and waiting and all that crap...GAH!

Then I changed and did a CFE Swim workout. Which...should NOT be done immediately after a CF workout. Just sayin...I couldn't catch my breath the entire time. I know, my own fault but I can't drive here so I'm very limited on schedule.

Swim was:
8 x 2:00 on, 1:00 off. Max distance. Each one was right around 115 yards I think. Killa.

March 1, 2010 at 4:35 PM
Phil said...

I didn't get to front squat or bench press today (Mon) - it would have been very late, and I decided it was probably better to give my wrist another day to rest.

After school, I did the following:
8 x 2 min on:1 min off
(treadmill at Urban Active)

Treadmill speed for each round:
Rd 1: 9 mph
Rd 2: 9 mph
Rd 3: 9 mph
Rd 4: 9 mph
Rd 5: 9 mph
Rd 6: 9 mph
Rd 7: 9.1 mph
Rd 8: 9.2 mph for 1st min, 10 mph for 2nd min

9 mph = 6:39
9.1 mph = 6:35
9.2 mph = 6:31
10 mph = 6:00

March 2, 2010 at 11:10 PM

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