60th year

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Mon Feb 06, 2012 2:41 am

Traveled all week; right foot a little sore, probably too much jump rope

Monday
A-Bench 10x60, 8x70, 6x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
recumbent bike 20 min. (30 seconds hard, 90 seconds normal)

Wednesday
Rehab/prehab. Move up to 50 jumps per set
2 sets each:
12 superman
12 table
12 side leg pull with pulley - 7.5 lbs.
12 standing scissor
12 lunges
18 no-touch calf raises
30 minutes bike

Friday
A-Bench 10x60, 8x70, 6x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 8x40, 6x50, 4x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
Air Dyne, 20 min. (30 seconds hard, 90 seconds normal)

Sunday
Rehab/prehab. Move down to 25 jumps per set to go easy on foot.
2 sets each:
12 superman
12 table
12 band side step
12 stretch band shoulder dislocates
12 standing scissor
12 lunges
18 no-touch calf raises
12 thera-band twist R/L
total 17 sets of 25 barefoot jumprope= 425 total jumps
10 minutes yoga (sun salute, warrior, triangle, standing poses)
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Wed Feb 08, 2012 3:30 am

A-Bench 10x60, 8x70, 6x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 10x40, 8x50, 6x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
air dyne (30 seconds hard, 90 seconds normal) 38 minutes, AHR 122,HHR 142, cal. 368
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Thu Feb 09, 2012 3:42 am

Calisthenics night. Stopped mid-way because left ankle tweaked.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Feb 12, 2012 2:45 am

Friday
A-Bench 12x60, 10x70, 8x80
B-One-arm rows 10x30, 8x35, 6x40
A-Curls 10x40, 8x50, 6x60
B-Military press 10X40, 8x50, 6x60
C-lying shoulder rotation, palm down 8x10, 6x12, 4x15
air dyne (30 seconds hard, 90 seconds normal) 20 minutes

Saturday, walk seven miles, 15 degrees, windy, and snow.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Fri Feb 17, 2012 10:24 pm

Sunday through wednesday, travel and arbitration, no exercise.

St. Maarten for a few days.

Thursday, beach walk 20 minutes, ocean swim 10 minutes.

Friday - ocean jog five minutes, walk fifteen minutes, swim ten minutes. Dumbell routine, 30 minutes on cardio machines, 5 minutes of sun salutes, warrior, triangle.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Feb 19, 2012 2:03 am

10 minutes sun salutes/warrior poses on the beach; 20 minutes jog/run on beach; ten minutes ocean swim.

later in day, 20 minutes on recumbent bike, 90 seconds normal pace, 30 seconds sprint.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Feb 19, 2012 10:23 pm

morning: on beach, ten minutes yoga, ten minutes jog/walk, ten minutes ocean swim

Afternoon: Barbell workout and 30 minutes on recumbent bike, 90 seconds normal pace, 30 seconds sprint.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Mar 04, 2012 5:36 pm

Wed. - dumbellsl/bike
Thurs. - 2-hour yoga class
Fri. - dumbells
Sat. - walk 7 miles
Sun. calisthenics/row
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Mar 11, 2012 7:36 pm

Wed. - dumbellsl/bike
Thurs. - 2-hour yoga class
Fri. - dumbells
Sat. - walk 7 miles
Sun. calisthenics/row and first jog/run of the year
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Re: Turnaround

Post by Hebrew Hammer » Fri Jun 08, 2012 1:18 am

2.2 mi. run, 27 minutes, 12.3 minute mile. AHR 128, HHR 160, band stretch.
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Re: Turnaround

Post by Hebrew Hammer » Fri Jun 08, 2012 10:32 pm

Two-hour yoga class; one hour hitting balls on the range.
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Re: Turnaround

Post by Hebrew Hammer » Mon Jun 11, 2012 2:37 pm

Saturday - walk (2/3), jog (1/3) 7 miles.

Sunday - golf
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Re: Turnaround

Post by Hebrew Hammer » Tue Jun 12, 2012 2:12 am

15 minutes sun salutes, warrior, shoulder rehab.

Jog 2.54 miles, 32:40,AHR 124, HHR `43, cal. 329 (12:45 min. per mile)
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Re: Turnaround

Post by Hebrew Hammer » Wed Jun 13, 2012 1:54 am

Air-Dyne 45 minutes; AHR 101; HHR 131; cal. 286
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Re: Turnaround

Post by Hebrew Hammer » Thu Jun 14, 2012 2:37 am

jog 2.9 miles, 34:10, AHR 131, HHR 155, cal. 381, 11:45 per mile.
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Re: Turnaround

Post by Hebrew Hammer » Fri Jun 15, 2012 2:46 pm

Thursday, Air-dyne - 45 minutes, AHR124, HHR 154
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Jun 17, 2012 3:18 am

walk 11 miles.
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Re: Turnaround

Post by Hebrew Hammer » Mon Jun 18, 2012 1:47 am

jog 2.1 miles, 22:38 = 10:45 per mile (one minute faster than I've been at)
AHR 143, HHr 161, cal 296
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Re: Turnaround

Post by Hebrew Hammer » Thu Jun 21, 2012 2:58 am

run, left ankle a little sore after 1.5 miles. Walked back. I'll be smart and take a break a few days from running.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Fri Jun 22, 2012 3:35 am

2-hour yoga class.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Tue Jun 26, 2012 1:46 am

3.1miles, 36:27 (12:00 minute per mile), AHR 131, HHR 161,cal. 405.

Longest run yet, resting heart rate below 60 for first time in a long time.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Wed Jun 27, 2012 1:58 am

ten minutes sun salute, warrior poses, shoulder rehab. Air Dyne 20 minutes of90/30 seconds, easy/sprint, then 10 minutes easy. Total 31:26, AHR 118, HHR 148, cal. 287.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Fri Jun 29, 2012 11:00 am

Wed., get to hotel late, elliptical 25 minutes. Thursday, ten minutes of running 90 seconds easy, 30 seconds hard.
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Wed Jul 04, 2012 9:56 pm

2.7 miles in ~100 degree heat; run 20 minutes, walk the rest because heart racing;35:30; AHR 139, HHR 164, calorie 441

Teusday - 45 minutes air dyne

Monday - jog 2.5 miles

Sunday - golf

Saturday - walk 7 miles
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Hebrew Hammer
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Re: Turnaround

Post by Hebrew Hammer » Sun Jul 08, 2012 2:24 am

Thursday - physical therapy for shoulder, night 45 minutes on air dyne - 20 minutes of 30-second hard, 90-second easy, then 20 minutes normal.

Friday - one hour at driving range

Saturday - walk 7 miles.

Sunday - golf
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