Decline dumbbell press pyramid- 45,50,55
1 arm Arnold curls pyramid- 20, 22.5, 25
Run 20 min, walk up hill 10 min
1 min bridge holds, 20 calf raises w 1 min rest x 3
stretch
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This blog is a record of the training regime I have subjected myself to. Through years of study and great influences from Gym Jones and Crossfit, I share both my knowledge and experience .
Personal Records
CROSSFIT
Fran- 8:34
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
Fran- 8:34
RUNNING
1 mile- 5:40
2 mile- 11:50
3 mile- 19:49
4 mile- 27:43
10k- 44:39
Half Marathon- 1:52:13
TRIATHLON
Sprint (300m/12mi/3.1mi)- 1:05:43
Olympic (1500m/26mi/6.2mi)- 2:50:04
500m- 1:38
1000m- 3:24
2000m- 7:02
5000m- 18:53
10000m- 38:58 STRENGTH
Pull-ups- 18
Push-ups- 89
Deadlift- 396
Squat- ???
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