Wednesday-3/11

Bike 

20 minutes- 6.25 miles

Running

3 miles-20:08

1 incline for first 1.5

1.5 for next mile

2 for last .5

Lifting

Hamstring machine (single leg)- 3x10 @ 70

Quad machine (single leg)- 3x10 @ 90 

Abs and back

100 pushups (30-25-20-25)

Tuesday- 3/10

Running

2 miles-13:04

2 incline for first 1.5

2.5 for the last .5

Bike

15 minutes

5 miles

Lifting

Incline bench- 3x10 @ 105

OH shoulder raises- 3x10 @ 35

Lat pulldowns-3x10 @ 90

Front arm raises- 3x10 @ 20

Side arm raises-3x10 @ 15

Back pulls- 3x12 @ 90

Back and Abs

Wednesday-3/4- Monday- 3/9

Went to CA to see sites with my parents in the San Fran area, and then to go to the Stanford invite and call some lines.  Pbob broke his collarbone...booo.  But hopefully will be back for sectionals.

Tuesday- 2/3

Running

2 miles- 12:59

1.5 incline for first 1.5 miles

2 incline for last .5

30 minute bike- 9.27 miles

Lifting

Incline DB bench- 3x10 @ 45

OH shoulder raises- 3x10 @ 35

Lat pulldown- 3x12 @ 85

Rows- 3x12 @ 40

Front arm raises- 3x10 @ 15

Side arm raises- 3x10 @ 15

Abs and Back

Monday- 2/2

Running

2 miles-12:57

1 incline for first mile

1.5 for second

15 minute hard bike- 4.77 miles

Lifting

Bench- 3x10 @ 115

Decline bench-1x10 @ 105, 2x12 @ 105

Scull crusher-3x12 @ 40

Tricep dips- 3x12 

Abs and back

Sunday- 1/1

Day off.

100 pushups- 3x30 1x10

Abs

Saturday- 2/28

Went down to Carleton and met up with some CUT dudes at the rec.

Lifting

Ex ball thrusts- 3x30 

Ex ball rolls- 3x20

Quad machine

100 pushups

Then we went over to Cowling and played in the creepy ass tennis court room in the basement.  We played some hot box, but then played some short court frisbee.  It was awesome.  My back felt great, and it was hot as hell, so it was hard to tell how tired and sweaty I should have been, but I certainly was.  Playing was: Pbob, CK, Jason, Nolan, Rob, Mike, Hai.