aiṓn

⧞ a point in eternity

August 31, 2015

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MONDAY; 10AM

INCLINE BENCH PRESS (1′ recovery)
130 lbs – 10 sets of 10 reps

PULL UPS (1′ recovery)
10 sets of 5 reps

LATERAL RAISE (1′ recovery)
10 lb plates – 4 sets of 20 reps

NOTES
Body Weight – 174 lbs
AM Heart Rate – 47 bpm

Written by SJ

August 31, 2015 at 12:24 pm

August 30, 2015

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SUNDAY 10 AM

WARMUP: 400 Meter run – easy

HILL SPRINT (95+%)
60 meters x 10 reps with 1’ recovery

SQUAT (1 min rest each set)
175 lbs – 10 sets of 10 reps

AB WHEEL (30″ recovery)
2 sets of 20 reps

HANGING LEG RAISE (1′ recovery)
3 sets of 8 reps

NOTE:
Weight 173 lbs
AM Heart Rate: 43 bpm

Written by SJ

August 30, 2015 at 10:01 am

Posted in Uncategorized

August 26, 2015

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WEDNESDAY; 5:30PM

WARMUP: 400 meter easy run

HILL SPRINT (90% effort, 3 minute recovery)
160 meters x 5 reps

INCLINE BENCH PRESS (1′ recovery)
135 lbs – 6 sets of 10 reps
120 lbs – 1 set of 9 reps
115 lbs – 1 set of 9 reps
105 lbs – 2 sets of 9 reps

LATERAL RAISE (30″ recovery)
10 lbs plates – 3 sets of 15 reps

NOTE:
Weight: 172 lbs

Written by SJ

August 26, 2015 at 5:31 pm

August 24, 2015

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MONDAY; 12PM

CYCLING (fixed gear)
1.5 hours – hills

Written by SJ

August 24, 2015 at 1:43 pm

Posted in Cycling

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August 23, 2015

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WARMUP: 400 Meter run – easy

HILL SPRINT (95+%)
60 meters x 10 reps with 1’ recovery

SQUAT (1 min rest each set)
175 lbs – 10 sets of 10 reps

AB WHEEL (30″ recovery)
2 sets of 20 reps

SUPERMAN (30″ recovery)
2 sets of 12 reps each side

NOTE:
Weight 175 lbs
AM Heart Rate:  44 bpm

Written by SJ

August 23, 2015 at 9:44 am

August 22, 2015

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SATURDAY; 11AM

WARMUP: Goblet squat x 10 reps; 24 kg KB Swing – 20; Snatch x 10

BENCH PRESS (30 seconds recovery)
225 lbs – 7 sets of 2 reps

PULL UPS (30″ recovery)
8 sets of 6 reps

PUSH UP (30″ recovery)
10 sets of 10 reps

LATERAL RAISE (30″ recovery)
10 lbs – 3 sets of 20 reps

FRONT RAISE (30″ recovery)
25 lb plate – 2 sets of 10 reps
45 lb plate – 2 sets of 5 reps

Written by SJ

August 23, 2015 at 9:39 am

Posted in Uncategorized

August 19, 2015

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WEDNESDAY; 8PM

WARMUP:  Supine leg whip x 20 each leg; Goblet Squat – 53 lbs x 10 reps

SQUAT (1′ recovery)
155 lbs x 10 reps x 10 sets

BENCH PRESS (1′ recovery)
185 lbs – 5 reps x 7 sets

NOTE:
Weight – 172 lbs

Written by SJ

August 23, 2015 at 9:33 am

Posted in Uncategorized

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