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Cowboys74
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Post subject: Strength - MudRun  Posted: Fri Sep 07, 2012 1:36 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Edit Nov 20: Yes I dis change the name of my log, just for the fun of it ! No pretentions here, just fun! Well you can look at my previous log here: http://www.rosstraining.com/forum/viewtopic.php?f=5&t=64983For the past few months I been jumping from one lifting program to another one. Reading II and Never Gymless once again..So I'm going to put the principles in pratice! A new start, a new log to keep the focus. And its gonna start with a competition!
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I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Tue Nov 20, 2012 3:53 pm, edited 7 times in total.
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Cowboys74
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Post subject: Posted: Fri Sep 07, 2012 1:44 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Last Saturday September 01
Workout: Race day!
Jay Peak, Vermont for the trailrunning festival
3 races of 5km starting each hours ,8:30, 9:30, 10:30
5km - level difficult - time 39:27 - 24/44
5km - level medium - time 37:23 - 33/55
5km - level easy - time 30:24 - 39/85
My toughest race was the 2nd, knee was not injured but really sore.
Next big race is the Spartan beast sep23rd, Killington Vermont
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:15 am, edited 5 times in total.
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Cowboys74
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Post subject: Posted: Fri Sep 07, 2012 1:51 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Wednesday Sep 05:
Workout: Easy Conditioning/recovery
Easy conditioning on the treadmill, still recovering from past saturday race!
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:16 am, edited 3 times in total.
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Cowboys74
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Post subject: Posted: Fri Sep 07, 2012 1:58 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Friday Sep 07
Workout: Strength - Lower body Reps day!
1)Bulgarian Split Squat
50 reps each legs@bodyweight for 100 reps
2)Green band leg curls
100 reps
3)Decline Situps
100 reps
Finisher:
Prowler Walk
2x30yards@50lbs
2x30yards@90lbs
2x30yards@140lbs
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:17 am, edited 4 times in total.
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Cowboys74
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Post subject: Posted: Sat Sep 08, 2012 10:21 am |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Saturday Sep 08
Workout - Strength Rep Upper bench edition
1)Bench:
Worked up 190x10 - Bodyweight for max reps
2)Military Press
5 sets of 6 reps@95lbs
3)T-Bar Rows
3x10@135lbs
1x10@160lbs
1x12@185lbs all out set
Finisher:
20 minutes on the stair master with the 20lbs weight vest
Got to 92nd floor!!
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:18 am, edited 3 times in total.
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Cowboys74
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Post subject: Posted: Thu Sep 13, 2012 3:21 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Sunday Sep 09:
Workout: Vanity Day beach work edition
1)Front Plate Raises(25lbs)
100 reps
2)Empty Bar Curls(45lbs)
100 reps in 8:50
3)Kirk Karwoski Rows(95lbs)
100 reps in 18:45
*Karwoski Rows=brutal
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:18 am, edited 3 times in total.
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Cowboys74
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Post subject: Posted: Thu Sep 13, 2012 3:30 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Thursday Sep 13:
Workout: Conditioning & Upper Max Strength + Core
AM:
Trailrunning
Oka Park - 2 laps of the *le sommet
Lap 1 - 48:08
Lap 2 - 49:23
Total : 1:37:31
A hour later...In the PM:
Strength Work
Deadlift:
Worked up to a easy 5RM - 280x5
Good Morning
3x10@115lbs
Core Work
Hanging Leg Raises
3x10
Now recovery time!
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:25 am, edited 5 times in total.
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Cowboys74
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Post subject: Re: Strength & Mudtrailmountain Run! Posted: Sat Sep 15, 2012 1:49 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Friday Sep 14:
Workout: Upper Max Strength + Core
Main Event of the day:
Incline Bench:
Barx20
2 sets of 5 reps@135lbs
5 sets of 3 reps@185lbs
Strength circuit for assistance:
2 rounds heavy with 15lbs vest and 2 lighters @bodyweight
Dips: 5-5-10-10
Chinups: 5-5-8-8
Trx Triceps Extensions: 5-5-10-10
Inverted Rows: 5-5-8-8
Core Work
Dumbell Side Bends - 3x10@100lbs
_________________
I lift things up, put them down and run the mountains
Last edited by Cowboys74 on Sun Sep 16, 2012 3:26 am, edited 3 times in total.
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Cowboys74
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Post subject: Re: Strength & Mudtrailmountain Run! Posted: Sat Sep 15, 2012 1:54 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Saturday Sep 15:
Workout: Conditioning Mountains run, spartan race pratice for next week!!! Mont Olympia Park: 10km including 3 laps around the park and 5 epic climb! Time: 1:57:21 Right knee a bit injured!! Need some ice bath ans contrast shower!  *part of the mountain!
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I lift things up, put them down and run the mountains
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Cowboys74
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Post subject: Re: Strength & Mudtrailmountain Run! Posted: Mon Sep 17, 2012 3:35 pm |
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Joined: Fri Dec 18, 2009 11:32 pm
Posts: 434
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Monday Sep 17:
Workout: Mini Conditioning session & Core
Spinning Bike:
- 5 min warmup
- 2 minutes of hard work high resistance & 1 min easy
Repeat for 5 rounds
20 min total
Core:
5x10 with the ab wheel(knee on floor)
Taking it easy this week with the legs and conditioning
20km spartan beast this weekend....
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I lift things up, put them down and run the mountains
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