"Sports
do not build character. They reveal it."
~ Haywood Hale Brown
" It is a rough road that leads to
the heights of greatness."~ Seneca
" Courage is not a lack of
fear, but the ability to act while facing fear." ~ Anonymous
Keeping record
of my workouts online...
archived mile times
|
August 25 |
1-Mile Run |
6:56 |
|
September 1 |
2-Mile Run |
13:00 |
|
September 2 |
1-Mile Run |
n/a |
|
September 3 |
2-Mile Run |
n/a |
|
September 7 |
1-Mile Run |
6:23 |
|
September 8 |
2-Mile Run |
n/a |
Friday, September 10, 2004
"Don't ever let anyone tell
you that you can't accomplish greatness."
6a.m.:
2-mile run (no time)
Boxing Workout:
3min. jump rope, (4)
2min. rounds (heavy bag), 40 pushups, 25 body-curl crunches, 40 pushups, 25
inclined twist sit-ups, (2) 1min. rounds (heavy bag)
*note:
rest time should not exceed 45 seconds in between rounds, and no more than 60-90
seconds between other exercises
Monday, September 13,
2004
" I'm in a wonderful
position: I'm unknown, I'm underrated, and there's nowhere to go but up."
Pierre S. Dupont IV
6a.m.:
2-mile run (no time)
Boxing Workout:
| 3 min. jump rope |
(3) 2min. heavy bag rounds, hard combo's |
(1) 1.5min heavy bag round, non-stop
left/right hooks |
| 2 min. jump rope |
25 body-curl crunches |
45 pushups |
| 2 min. fast jump rope |
(2) x 15 inclined twist sit-ups |
45 pushups |
| 2 min. jump rope |
2 min. foxtrots (on stepper) punching w/ 3lb.
dumbbells in succession with steps |
5 wide-grip pullups |
Tuesday, September 14,
2004
"There are no traffic jams along the extra mile."
Roger
Staubach
Bicep's
& Tricep's Workout
* the
set columns show weight used in exercise/number of repetitions completed (ex:
75x8 = 75lbs. done 8 times)
|
Exercise |
set 1 |
set 2 |
set 3 |
set 4 |
set 5 |
notes |
| Standing Barbell Curls |
35x10 |
60x12 |
60x10 |
60x10 |
35x25 |
last set = pump
set! great burn! |
| Cambered Bar Pressdowns |
30x8 |
60x10 |
60x10 |
60x10 |
|
elbows in! |
| Standing Alternating
Dumbbell Curls |
30x8/8 |
30x6/6 |
30x6/6 |
|
|
|
| EZ-Bar Skullcrushers |
75x8 |
75x8 |
75x8 |
|
|
allow elbows to
flare slightly |
| Preacher Dumbbell Curls |
25x10/10 |
25x8/8 |
25x8/8* |
|
|
|
| Bench Dips |
45x24 |
0x12 |
FL.x10** |
|
|
big jump up! |
| *2 forced
reps ** Set 1 = 45lbs plate, set 2 = no weight, set 3 = feet
on floor and complete each set until complete failure, only 15 seconds
rest in between each set |
|
|
|
|
|
good workout,
manage time better |