Training Log: The Wrong Advices
- Day 1
Filed Under (Training) by admin on 14-08-2009
Tagged Under : Ali Howard, Back Workout, Legs Workout, Skeena River, The Wrong Advices
TODAY’S TRAINING INSPIRATION:
ALI HOWARD
Today’s Colin Timberlake Training Inspiration is a woman who is showing not only that she will take action on her convictions, but that she is a highly trained athlete and is willing to undergo a phenomenal test of endurance to achieve her goals.
Ali Howard is presently on the 28th consecutive (and final day) of her journey to become the first person, man or woman, to ever swim the length of the Skeena River, the second longest river in the province of British Columbia, Canada. The length of the river is fraught with white water rapids among other obstacles
At 570 km long, the Skeena represents a remarkable accomplishment of endurance swimming.
Furthermore, Howard has undertaken it specifically to raise awareness of an environmental problem affecting the river, as Royal Dutch Shell plans to drill for methane near the headwaters, with potentially disastrous effects on the wildlife.
For entering the final day of a difficult journey, and for fighting for what she believes in, today’s inspiration is Ali Howard.
TODAY: LEGS (Fast Tempo, 90 Second Rests)
and BACK (Fast Tempo, 60 Second Rests)
DECLINE LEG PRESS (5 sets)
270 x 12
360 x 12
450 x 12
540 x 8
630 x 5
SEATED QUAD EXTENSIONS (3 sets)
120 x 20
160 x 20
200 x 20
SEATED QUAD EXTENSIONS – NEW MACHINE (3 sets)
180 x 5
180 x 4
90 x 20
SEATED HAMSTRING CURLS (5 sets)
90 x 15
90 x 10
90 x 10
135 x 4
90 x 10
WIDE GRIP LAT PULLDOWN (5 sets)
150 x 12
210 x 8
270 x 1
210 x 7
180 x 10
CLOSE GRIP MACHINE PULLDOWN (5 sets)
150 x 12
250 x 6
300 x 4
300 x 4
200 x 12
SEATED CLOSE GRIP CABLE ROW (5 sets)
120 x 12
150 x 8
180 x 5
180 x 5
150 x 9
BACK EXTENSIONS (5 sets)
Torso x 20
Torso+25 x 15
Torso+25 x 15
Torso+25 x 15
Torso x 20
TRAINING NOTES
Total Sets (Legs): 16
Total Sets (Back): 20
BACK TO Index of Inspirational Role Models for Training