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thursday:

6pm: 25 mile bike ride on rail trail

saturday:
1pm: 1 hour kayaking
6pm: 30 mile bike ride on rail trail at 16.9 mph

sunday:

monday:

6:30am gym
5 min run
deadlifts: 1x5 135 1x3 205 3x5 215
pullups (superset) 1x12 1x10

1 arm db rows: 3x8 50s

upright rows: 2x7 70

monday:

7am:
run to gym

bench: 1x5 135 2x5 145 2x9 50s

atg squat: 1x5 135 3x5 165

dips 1x22 1x14

thursday:

run to gym
deadlift 1x5 135 1x5 205 4x5 215
1 arm db row 4x7 50s
uprights 2x7 70
lat pulldowns: 3x6 115
shrugs 2x10 135

-and a couple 5-7 mile runs since then

friday:
25 mile bike

saturday and sunday:
6 mile run on archer

monday:

6:30am gym
run to gym

thursday:

6am gym
5min warmup
bench: 1x5 135,4x5 145
squat: 1x5 135, 2x6 160 1x5 170
ohp: 2x7 40s 1x7 70 bb
dips: 2xfail
bw calf raises: 2x12
deadlift machine 2x10 225

sunday:
3pm: run on university
40 minutes running (very hot, didnt go to hard)

monday:

7am pull day small campus gym
5 min run
pullups: 2x8, 2x7
deads: 1x5 135, 3x5 205, 1x8 205 (all...

wednesday
6pm run on hills (vacation in Pennsylvania)
5 minute warmup
20 min run
2 min walk
20 min run

11pm: workout hotel gym
db bench 3x10 50s
lunges: 3x10 each leg 35s

wednesday:

8pm: 6 mile run on archer

10pm: bw circuit

thursday:

7am:
6:30am pull workout big campus gym

tuesday:

5pm: 5 mile run on rail trail

10pm: bw circuit

wednesday:

7am: 75 minute bike on rail trail

friday:

6:30am workout small campus gym

5 min run
pullups: 1x12, 1x9, 1xfailure hanging
deadlifts: 1x5 135, 1x5 205, 3x5 230
upright row: 3x7 70
cable row: 3x7 110
2xfail shrugs

monday:

6:30am gym
5 min warmup run
bench: 1x5 135, 3x5 145 (2 min rests)
atg squats: 1x5 135, 3x5 165 (3 min rests)
db shoulder press: 3x6 45s (2 min rests)
bw 1 leg calf raises: 2x12 (2 min...

wednesday:

6pm 30 minutes swimming

7pm 30 minutes biking machine

10pm bw circuit
pushups 2x35
glute planks 2x100 seconds
supermans 2x50 seconds

saturday:

6pm run around neighborhood
.5 mile warmup
stretches etc
rest
1 hour run medium pace
rest
.5 mile cooldown

well last week i've been running/biking every day when i can, but was final exam week so didn't really get around to actually logging the stuff. at least my hell semester is over and i can go back to...

thursday:
6:30am pull day small gym
pullups: 1x12, 3x7 (2 min rests)
deadlifts: 1x5 135, 1x5 205, 3x5 235 (3 min rests)
cable rows: 4x7 115 (2 min rests)
shrugs: 3x failure (2 min rests)
...

thursday:

workout with friends

pullups 1x14, 1x13, 1x9, 2x7
bench barbell 1x7 145, 1x6 145, 3x5 145
deadlifts 1x5 135, 1x5 205, 2x5 230
machine rows: 2x7 120

friday:

thursday:

1 hour swimming 50m repeats

friday:

1 mile warmup
stretch/dynamics
9 mile run on rail trail
rest

monday:

6:30am pull day
2.5 mile bike to gym
pullups: 1x13 2x8 (2 min rests)
deadlifts: 1x5 135, 2x5 235, 1x5 240 (3 min rests)
row machine: 3x8 120 (2 min rest)
upright rows: 1x6 80, 2x5 80...

sprint work is my tuesday morning track practices, and possibly add in a few more. right now i am just increasing my endurance because i want to run a triathlon which apparently takes 2+ hours, and...