Composition of a 1/2 Ironman

[SCardamon]

Leg workout: (3 sets of 15)
Full leg press 55 lbs
Calf raises 55 lbs
Leg extension 40 lbs
Leg curl 40 lbs
Lunges
Hip abduction

Core workout -usual-

Good times

 

[SCardamon]

17 miles in one hour on the bike/fluid2. Watched half of the movie Immortals, not super impressed so far.....

 

[SCardamon]

Got through a leg workout and run on Friday: (3 sets of 15)
Full leg press 55 lbs
Calf raises 55 lbs
Leg extension 55 lbs
Leg curl 55 lbs
Lunges
Hip abduction

Core workout -usual-

Ran for 1.14 miles, did the 1 mile in under 10 min

 

[SCardamon]

GOT TO CYCLE OUTDOORS SUNDAY!!!!

25 miles, was awesome. Aero position is awesone. Good times!

 

[SCardamon]

This morning consisted of.....

• Bench - 3 sets of 15 reps @ 145 lbs (in a cage bench not free weight)
• Peck fly machine 3 sets of 15 @ 70 lbs
• Upright cable press 3 sets of 15 @ 40 lbs (decline position)
• Core workout - incline crunches/back extension bench/plank ab exercise 3 sets of 10 on each
• Ran for 1.3 miles 13 min - good times

 

[SCardamon]

Tuesday was an arm workout:
45 lb curls straight bar
Tricep cable "V" bar 45 lbs
Curls using the same "V" bar 35 lbs
Cable tricep extension (single grip) 25 lbs
1/3 outward curls, 1/3 cross over curls, 1/3 hammer curls 25 lbs
Straight bar cable tricep extensions.

Normal Core workout

In the evening I did a sprint ride, 25 miles averaging 19 mph. AND I GOT TO GO OUTSIDE!!!! wooohooooooo 74 degrees, thank you to Ohio for being cool for a day...

 

[SCardamon]

Shoulder day!- 3 sets of 15 on -

1. Cage supported millitary press 95 lbs
2. Reverse rows on cable thing..I dunno.. 25 lbs
3. Reverse peck fly 70 lbs
4. Rotator cuff curl 8 lb dumbells
5. Lateral raises 10 lb dumbells
6. Front raises 10 lb dumbells
7. Typical core workout
8. Ran for 2 miles on gym track in 14 minutes