Workout 110124

January 24, 2011

2 mile bike ride warmup

Stretch and 4 x 30m skip drills

8 x 100m @ 15 sec or faster (actual 13.7 to 15 sec)

Warmdown

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Workout 100701

July 1, 2010

Warm-up: 800m jog; 15 minutes stretching

Workout: 6 x runways; 8 x short run long jumps (three step approach).

Running: 3 x Stairs (high knees)

Warm-down: 400m jog; 5 minutes stretching

Workout 100629

June 30, 2010

Warm-up: 10 minutes on Stationary bike

Lifting: 3 x 10 x 250# seated leg press; 3 x 12 x 70# seated heal raise; 1 x 100 sit-ups; 2 minutes of planks (1 minute plank, 30 sec side planks each side).

Running: 4 x 75 sprints easy (60% – 75%)

Warm-down: Easy jog for 800m; 5 minutes stretch.

Workout 100625

June 26, 2010

Warm-up: Stationary bike 20 minutes.

Lifting: 1 x 12 x 150#, 1 x 12 x 170#, 1 x 12 x 190#, 1 x 12 x 210 leg press; 5 x 10 x 130# seat pull downs; 5 x 14 x 7 x 100# seated bench press; 3 x 12 x 70# leg curls; 3 x 12 x 80#; 3 x 10 x 25# seated dumbbell press.

Warm-down: 5 minutes stretching

Workout 100613

June 21, 2010

Warm-up: None

Weights: 3 x 21 x 40# barbell; 3 x 15 x 15# dumbell triceps; 4 x 4 x 155# bench press; 4 x 7 x 80# single arm rows; 3 x 12 x 120# standing heal raise; 4 x 10 x 50# single leg curl; 4 x 12 x 50# single leg extentions

Warm-down: 500 yards swimming in 25 yard pool

Workout 100616

June 16, 2010

Warmup: 50m skips; 50m butt kicks; 50m sideway skips; 50m lunge; 50m side lunge; stretch.

Running: 6 x 50m strides at 50%

Jumping: 6 x 3-step hops; 10 x 3-step high jump (5’2″)

Warmdown: 400m jog

Workout 100614

June 15, 2010

Warm-up: 20 minutes on the stationary bike; 10 minutes stretching

Lifting: 4 x 7 x 145# Lat pull-downs; 1 x 15 x 45# + 1 x 10 x 115# + 3 x 7 x 145# bench press; 3 x 21 x 40# three/seven arm curls; 4 x 12 x 50# seated heal raise; 4 x 7 x 60# single leg extensions; 3 x 7 x 50# single leg curls.

Warmdown: 6 x 50 meter strides; 10 minute stretch

Workout 100612

June 13, 2010

Warm-up 15 minutes on the stationary bike.  Stretched and short yoga stance exercise.

Lifting: 5 x 7 x 60# Leg Extentions; 5 x 7 x 60# leg curls; 3 x 15 x 110# bench press; 5 x 12 x 150# single leg press each leg; 3 x 20m lunges

Warmdown: 5 minutes stretching

Workout 100609

June 9, 2010

Warm-up – Stationary bike for 20 minutes; stretch 10 minutes; lunges – forward, backward, diagonal, cross-overs. 20 meter skips, 20 meter side skips, 20 meters backward skips, 20 meter quick feet.

Weight training – 3 x 10 x 70# seated abdominal machine; 3 x 10 x 80# arm curl machine; 3 x 12 x 70# leg extensions; 3 x 12 x 70# seated leg curls; 3 x 12 x 45# seated toe raise; 3 x 8 x 120# seated leg press; 3 x 8 x 80# seated shoulder press.

Warmdown – 5 minute walk

Sometimes Age is not So Bad!

June 8, 2010

Not a great landing...

Last weekend I went to the Senior Games in California and competed in 3 events.  This is the first time in 33 years that I have competed in 3 events, triple jump, long jump and high jump.  Surprisingly, I won all three events.  It was quite an experience for “Mr. Triple Jump” but loads of fun.  I am now qualified to compete next year in Houston at the National Senior Games…

The only question remains is whether I can improve my fitness so that I can be as victorious next year.  I will keep you informed of my training throughout the year.  It should be a fun year of training and competing.  I look forward to the challenges. 

Three victories!

Yesterday I was so sore I could hardly move.  My wife insisted I stretch to relieve the pain.  I was so tired and sore I reluctantly rejected her advice and curled up in bed.  Today, however, I went to the gym and road the stationary bike for 20 minutes, stretched and did lunges for 20 minutes and lifted weights for about 30 minutes.  I felt great afterards.  The unfortunate problem is I had to go home and work on the computer for 6 hours and now my legs feel heavy.  Oh well, I’ll shower and go to bed in hopes that everything will be back to normal tomorrow.