Confessions of a 200 lb Marathoner

[Greg Light]

8.25.2015

Standing db press
50x10x1,1,1,1

Decline sit up
15x1,1,1,1,1

Side raises
12.5x15x1,1,1,1

Lat pull down
70x15x1,1,1

Low row
130x12x1,1,1

Plate raise
35x15x1,1,1

Stairmill
15 minutes

[Greg Light]

8.26.2015

.75 mile with farmer walk logs.

1 mile running and 60 pushups factored in during breaks

[Greg Light]

8.27.2015

Pause back squats
115x5
185x5
245x4
305x3x1,1,1,1

Band pullaparts
12x1,1,1,1,1

Cable curls / tricep push down supersets
15/15x1,1,1,1

Walking lunges with 45lb dbs
20x1,1,1

Rotational core machine
20/20x1,1,1,1

4 sub 90 second 400s
10 knee raises and 5 chinups between each

[Greg Light]

8.29.2015

Incline db press
40x10
50x10
60x10x1,1,1

Db fly
17.5x10x1,1,1,1,1

Decline situp
20x1,1,1,1

Facepulls
20x1,1,1

Low row
12x1,1,1

Lat pulldown
15x1,1,1

Knee raise
12x1,1,1

Torso rotation
20/20x1,1,1

20 minutes stairmill

[Greg Light]

9.1.2015

Standing db press
35x10
45x10
55x7
60x4x1,1,1,1

Decline situps with rotation
20x1,1,1,1

Tricep pushdowns
15x1,1,1,1

Curls
10x1,1,1,1

Lat pulldowns
15x1,1,1,1

Red band pullaparts
10X1,1,1,1

Facepulls
20x1,1,1,1

Hanging knee raise
12x1,1,1

Rotary torso
20/20x1,1,1