Composition of a 1/2 Ironman

Discussion in 'Road Cycling' started by SCardamon, Feb 25, 2012.

  1. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    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
     


  2. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    17 miles in one hour on the bike/fluid2. Watched half of the movie Immortals, not super impressed so far.....
     
  3. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    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
     
  4. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    GOT TO CYCLE OUTDOORS SUNDAY!!!!

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

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    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
     
  6. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    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...
     
  7. SCardamon

    SCardamon New Member

    Joined:
    Jan 30, 2012
    Messages:
    44
    Likes Received:
    0
    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
     
Loading...
Loading...