September 14, 2009

I am started to train for half marathon schedule on 11/21/09. I am using the runners world smart coach plan and today was a rest day or cross training so no running for me. I did do weights on my own and here is what I did:

Overhead Squat:

Set Reps Weight

1 15 30

2 15 30

3 15 30

 

Lunge & Press:

Set Reps Weight

1 15 12.5

2 15 12.5

3 15 12.5

4 15 12.5

5 15 12.5

6 15 12.5

 

Stiff Leg Deadlift:

Set Reps Weight

1 15 30

2 15 30

3 15 30

 

Leg curl 15@60

Seated leg press 15@185

Standing calf raises 15@115

Leg extension 15@70

Seated leg curl 15@70

Lunges 15@12.5

Squats 15@30

Bicep curls 15@12.5

Back rowa 15@30

Dead lift Back 15@30

4 sets 25 cunches

4 sets of 25 bicycle crunches

September 11, 2009

Today was spinning it felt great. I followed the workout with 100 crunches and 100 bicycle crunches off my favorite song. This will be a good weekend.

September 10, 2009

Today so far I ran 7 miles at a tempo pace also completed 100 crunches and 100 bicycle crunch off of million dollar bill song. goal is to do 100 crunches and 100 squats a day. If I can get more in that would be great!