Training Log

[jlee54]

Last night:

1. Oxidative Squat - 2 series 4x8 @ 185 (felt good)
2. Oxidative Bench - 2 series 4x8 @ 135 (finally got all my reps)
3. Oxidative KB RDL -1 series 4x10 @ 68#
4. Oxidative Lat Pulldown - 10,8,8,8,8 @ 120

+ 25 Minutes Cardio - Incline Treadmill AVG HR 126 (3.5 mph; 6.0 incline)

This morning:
HICT Step-ups (10 minutes/set) + 20#

Set 1 - Peak HR 153; AVG HR 142; KCAL 144
Set 2 (3 minutes later) - Peak HR 159; AVG HR 154; KCAL 156
Set 3 (3 minutes later) - Peak HR 165; AVG HR 156; KCAL 163

Then did 10 minutes of MB Circuits (6 times through of OH Pass (20); Chest Pass (20); Slam (20); Alternating Hip Toss (10 E); Standing Side Toss (10 E) - PEAK HR 151; AVG HR 147; KCAL 150

Will do 30-60 minutes on the bike tonight of cardiac restoration

[jlee54]

Didn't do cardiac restoration last night. After spending 14 hours in the weightroom, didn't feel like stretching that to 15.

So this morning:

90 Minutes Cardiac Restoration (60 Bike/30 Incline Treadmill)

Average HR 114
KCAL 818

[jlee54]

Cardiac Output:

55 Minutes on Eliptical (LVL 41-43)
Average HR 136
KCAL 702
Recovery to 120 - 1:34

[jlee54]

Friday: Off

Saturday:

Oxidative Squats - 4x8 @ 185
Oxidative Bench - 4x8 @ 135
Oxidative DB RDL - 4x8 @ 70#
Oxidative Lat Pulldown - 4x8@140

55 Minutes of Cardiac Output - AVG HR 124 Life Fitness Eliptical LVL 11

Sunday:
1 hour walk with dog and wife

Today:
60 MInutes of Cardiac Output - AVG HR 126 Life Fitness Eliptical LVL 11

Traveling back to Missouri today for work tomorrow will do Oxidative Lifting at that point

Weights for tonight:

Squat - 225#
Bench - 165#
DB RDL - 75#
Lat Pulldown - 150#

Last week for Oxidative Strength Work!

[jlee54]

Last night did 1 series 4x8 of Oxidative Strength:

Squat - 225
Bench - 165
DB RDL - 75
Lat Pulldown - 150


This morning:

4 sets of 10 minutes Aerobic Plyos

S1 (45 Degree Bounding)
Peak HR 152
Avg HR 137
KCAL 148
Recovery to 130 - :58

S2 (5 min. Plyo Push-ups/5 min. MB Chest Pass w/ 20#)
Peak HR 147
AVG HR 139
KCAL 134
Recovery to 130 - 1:03

S3 (45 Degree Bounding)
Peak HR 158
AVG HR 152
KCAL 163
Recovery to 130 - 1:18

S4 (MB Chest Pass w/ 25#)
Peak HR 154
AVG HR 144
KCAL 166
Recovery to 130 - 1:50

[jlee54]

60 Minutes Cardiac Output (Eliptical LVL 41-43)
Average HR 136
HRRecovery to 120 - 1:00
Peak HR 142
KCAL 779

[jlee54]

60 Minutes of Cardiac Outpout (LVL 43 - Eliptical)

Average HR 136
KCAL 775
HRRec to 120 - 1:14

[jlee54]

Friday:

60 Minutes Cardiac Output (Eliptical LVL 43)
Didn't wear heart rate monitor

Saturday:
Oxidative Strength Work 1 series 4x8 of each
Squat - 225
Bench - 185
BB RDL - 185
Lat Pulldown - 150

Last Oxidative Strength Work for this 8 week block

60 Minutes Cardiac Output (LVL 11 Life Fitness Eliptical)
NO HR Monitor

[jlee54]

Sunday:
OFF

Today:

65 Minutes Cardiac Output (Eliptical LVL 43)
Recovery to 120 - 2:20
Average HR 138
Peak HR 143
KCAL 887

15 Minutes Later:
1. Eccentric Squat (14s Eccentric/Explode up) - 5x3 @ 225
2a. BB Incline - 3x10 @ 185
2b. DB Incline Flies - 3x10 @ 35
2c. Seated Row - 3x10 @ 200
2d. Straight Arm Lat Pulldown - 3x10 @ 75#


Schedule for the Next 4 Weeks:
Monday : Cardiac Output + Total Body Weights (ACCUMULATION WEIGHTS)
Tuesday: Aerobic Plyos 4x10 Minutes + Arms
Wednesday: Cardiac Recovery/Efficiency - 90 Minutes
Thursday: HICT
Friday: Cardiac Output + Total Body Weights
Saturday: Cardiac Output
Sunday: 60-90 Minute Walk

[jlee54]

65 Minutes of Cardiac Output (LVL 43-44)

Peak HR 145
AVG HR 138
KCAL 877
Recover to 120 - 2:40