Ben's Workout 6/15/13

Last night's run left my legs pretty stiff this morning. So, it was good to get out and take an easy bike ride down to the gym.

Bike:

3.15 miles

Gym:

Shoulders:

Upright Row 3 sets @ 60lbs

Standing Military Press 3 sets @ 60lbs

Dumbbell Side Raises 3 sets @ 20lbs

Dumbbell Front Raises 3 sets @ 20lbs

Dumbbell Shoulder Press 3 sets @ 45lbs

Cable Rotator Cuff 3 sets @ 20lbs

Shoulder Shrugs 3 sets @ 55lbs

Pull-ups 15

Abs:

Various between each set

Ben's Workout 6/14/13

A hard rain and tired legs kept me at a slower pace than I would have liked.

Run:

10.04 miles at 8:40 pace (1 hr 22 min)

Ben's Workout 6/13/13

Since yesterday was mostly cardio, today was the gym.

Chest:

Bench 3 sets @ 135lbs

Decline Bench 3 sets @ 155lbs

Flys 3 sets @ 70lbs

Dumbbell Press 3 sets @ 40lbs

Dips 3 sets

Pushups 20

Pushup Jacks 20

Pushup Spiders 20

Back:

Dumbbell Rows 3 sets @ 55lbs

Rear Delt Flys 3 sets @ 70lbs

Lat Pull Downs 3 sets @ 80lbs

Wide Grip Pullups 20

Cardio/Back:

15 minutes Rowing Machine

Abs:

Various between each set

Ben's Workout 6/12/13

Run:

5.84 miles at 7:38 pace (about 43 minutes)

Crossfit:

Warm-up:

75 S jump rope feet together

75 S jump rope running

WOD:

Kettle Bell Swings

Bleacher Jumps

Mountain Climbers

for 21 - 15 - 9

Other:

3 sets of bleachers (up and back entire length)

3 sets of 100m sprints with 10 pull-ups between each

75 S jump rope