Monthly Archives: February 2012

Commute + Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:24.1
Avg/500 m: 2:04.2 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (40 lbs x 2 x 5 sets x 8 reps)
  • Bench press (165 lbs x 3 sets x 8 reps)
  • Leg extension (138 lbsx 5 sets x 8 reps)



Sunday Ride

Posted by Andrew Blackwood on

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Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 39:55.9
Avg/500 m: 1:59.7 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Presidents Day Ride

Posted by Andrew Blackwood on

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Mid-Winter Ride

Posted by Andrew Blackwood on

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:09.6
Avg/500 m: 2:06.4 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (160 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 42:18.9
Avg/500 m: 2:06.9 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)

In-Your-Face Fitness: Dumbbells can make you brainy

Posted by Andrew Blackwood on
By James S. Fell, Special to the Los Angeles Times

February 13, 2012

Actor Jesse Eisenberg’s character in the movie“Zombieland”extolled the virtues of “cardio” as an apocalyptic survival tool. It probably didn’t cross his mind it was making him a more scrumptious target for the walking dead.

All supposing a better-functioning brain is also a tastier one, that is. A growing body of evidence shows that regular exercise — be it resistance training or aerobic — helps ward off a host of cognitive impairments and enhances brainpower all life long.

In-Your-Face Fitness: Dumbbells can make you brainy.

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Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 41:58.4
Avg/500 m: 2:05.9 / 500 m
Weights:

  • Curls (40 lbs x 2 x 5 sets x 8 reps)
  • Military press (35 lbs x 2 x 5 sets x 8 reps)
  • Bench press (145 lbs x 2 sets x 8 reps) + (150 lbs x 3 sets x 8 reps)
  • Leg extension (130 lbsx 5 sets x 8 reps)
  • Crunches (5 sets x 12 reps)

Erg + Weights

Posted by Andrew Blackwood on

Distance: 10,000 m
Time: 38:49.2 (season best time)
Avg/500 m: 1:56.4 / 500 m
Weights:

  • Dips (5 sets x 12 reps)
  • Crunches (5 sets x 12 reps)
  • Reverse curls (25 lbs x 2 x 5 sets x 8 reps)
  • Standing fly (25 lbsx 2 x 5 sets x 8 reps)
  • Back Row (25 lbsx 2 x 5 sets x 8 reps)
  • Cleans (45 lbs x 5 sets x 8 reps)

Cumulative Erg Distance: 11,187,023 m