Luke 17:10 - We are unworthy servants; we have only done our duty.
Yes Lord, walking in the ways of your laws, we wait for you. Your name and renown are the desire of our hearts.
Where much is given, much is required...
Sunday, December 9, 2007
Tuesday, December 4, 2007
12.4.07
weights -
movement prep
abs
pep
one arm snatch 25/1/5, 35/1/5
snatch squat pvc/2/5
bench 135/1/8, 165/2/8
bosu squat bw/2/8
inverted row bw/2/8
ball leg curl bw/2/8
db tricep ext 30/2/8
where's your head at?
movement prep
abs
pep
one arm snatch 25/1/5, 35/1/5
snatch squat pvc/2/5
bench 135/1/8, 165/2/8
bosu squat bw/2/8
inverted row bw/2/8
ball leg curl bw/2/8
db tricep ext 30/2/8
where's your head at?
12.3.07
run -
22 min arc trainer, elevation = 3, resistance = 30-35
swim -
300 warmup
some 50's counting strokes (what happened to 20 strokes/length?)
What's the vision?
Luke 14:25-33 - Count the cost...
22 min arc trainer, elevation = 3, resistance = 30-35
swim -
300 warmup
some 50's counting strokes (what happened to 20 strokes/length?)
What's the vision?
Luke 14:25-33 - Count the cost...
12.2.07
bike -
90 min
loop to 9th, bushland with McGalliard
Probably should've rested, but I needed some fresh air.
"Praise God out there today!" from the Ryan Hall story on Godtube
90 min
loop to 9th, bushland with McGalliard
Probably should've rested, but I needed some fresh air.
"Praise God out there today!" from the Ryan Hall story on Godtube
12.1.07
bike -
60 min computrainer
10 min warmup
4x10 min spin-ups (2x150w, 2x170w)
10 min cooldown
Movement Prep
Great Salutations
PEP
Abs
2 Cor 12:9 - My grace is sufficient for you, for my power is made perfect in weakness.
60 min computrainer
10 min warmup
4x10 min spin-ups (2x150w, 2x170w)
10 min cooldown
Movement Prep
Great Salutations
PEP
Abs
2 Cor 12:9 - My grace is sufficient for you, for my power is made perfect in weakness.
11.30.07
Vacation Day
run -
life fitness elliptical 20 min, random course, level 10
swim -
250 warmup
1500 smooth
250 cooldown
Gal 5:6 - The only thing that counts is faith expressing itself through love.
run -
life fitness elliptical 20 min, random course, level 10
swim -
250 warmup
1500 smooth
250 cooldown
Gal 5:6 - The only thing that counts is faith expressing itself through love.
11.29.07
Vacation day
bike -
60 min Computrainer (10 min warmup, 4x10 min spin-ups [150w, 150w, 170w, 190w], 10 min cooldown)
run -
~3 min post bike to see how the knee felt
weights -
Movement Prep
PEP
Incline Press 60/1/8, 65/2/8
DB Row 60/3/8
Curl and Press 30/2/8
Dips BW/2/12
Rotational Pull/Press 40/2/8@
swim -
200 warmup
1600 ladder
200 cooldown
1 Cor 1:25 - For the foolishness of God is wiser than man's wisdom, and the weakness of God is stronger than man's strength.
bike -
60 min Computrainer (10 min warmup, 4x10 min spin-ups [150w, 150w, 170w, 190w], 10 min cooldown)
run -
~3 min post bike to see how the knee felt
weights -
Movement Prep
PEP
Incline Press 60/1/8, 65/2/8
DB Row 60/3/8
Curl and Press 30/2/8
Dips BW/2/12
Rotational Pull/Press 40/2/8@
swim -
200 warmup
1600 ladder
200 cooldown
1 Cor 1:25 - For the foolishness of God is wiser than man's wisdom, and the weakness of God is stronger than man's strength.
11.28.07
Worked til 8pm, didn't train.
Matthew 11:12 - From the days of John the Baptist until now, the kingdom of heaven suffers violence, and violent men take hold of it."
Matthew 11:12 - From the days of John the Baptist until now, the kingdom of heaven suffers violence, and violent men take hold of it."
11.27.07
40 min Computrainer
10 min warm up
30 min stand-alone mode, random course 53
Judges 8:21 - Zebah and Zalmunna said, "Come do it yourself. 'As is the man, so is his strength.'" So Gideon stepped forward and killed them and took the ornaments off their camels' necks.
10 min warm up
30 min stand-alone mode, random course 53
Judges 8:21 - Zebah and Zalmunna said, "Come do it yourself. 'As is the man, so is his strength.'" So Gideon stepped forward and killed them and took the ornaments off their camels' necks.
11.26.07
swim - 10x150
Are you logging exercise by frequency, intensity, and time? Did you record how you were feeling physically before, during, and after exercise? What about your psyche? Were you emotionally prepared to train or race? What about recovery? Did you log what constituted this vital
component to athletic performance?
2 Kings 6:16-17 - "Don't be afraid," the prophet answered. Those who are with us are more than those who are with them." And Elisha prayed, "O Lord, open his eyes so that he may see."
Are you logging exercise by frequency, intensity, and time? Did you record how you were feeling physically before, during, and after exercise? What about your psyche? Were you emotionally prepared to train or race? What about recovery? Did you log what constituted this vital
component to athletic performance?
2 Kings 6:16-17 - "Don't be afraid," the prophet answered. Those who are with us are more than those who are with them." And Elisha prayed, "O Lord, open his eyes so that he may see."
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