Chris Hardy's Exercise Log

ChrisHardy397

SL5x5 workout (first one back from shoulder injury): Shoulder rehab with 10# dumbbells (20x each lift). 205# Squats 5x5, 115# bench & BBR 5x5, 185# DL 5x1.

ChrisHardy397

1 mile on treadmill at 15% grade wearing 40# backpack. Estimated 434 kcal, +792' elevation.

ChrisHardy397

hill climb and running workout. 2 miles total, 3 100m uphill sprints. estimated 650 kcal, +871' elevation.

ChrisHardy397

SL5x5 workout: Shoulder rehab with 10# dumbbells (20x each lift). 215# Squats 5x5, 120# bench & BBR 5x5, 205# DL 8x1.

ChrisHardy397

3 miles including 2.7 on the treadmill. ran 1 mile at 1% grade @ 8.4 mph (7:09 pace). 3 100m uphill sprints outside. estimated 1001 kcal burned, +1068' elevation.

ChrisHardy397

SL5x5 workout: Shoulder rehab with 10# then 15# dumbbells (20x each lift). 225# Squats 5x5, 125# bench & BBR 5x5, 225# DL 6x1.

ChrisHardy397

2.8 miles including 2.6 on the treadmill. ran 1 mile at 1% grade @ 8.3 mph (7:14 pace). Two 100m uphill sprints outside. estimated 1010 kcal burned, +1132' elevation. Seasonal allergies slowing me down.

ChrisHardy397

SL5x5 workout: Shoulder rehab with 10# then 15# dumbbells (20x each lift). 230# Squats 5x5, 130# bench & BBR 5x5, 245# DL 5x1.

ChrisHardy397

3 miles including 2.7 on the treadmill. ran 1 mile at 1% grade @ 8.4 mph (7:09 pace). Three 100m uphill sprints outside. estimated 1040 kcal burned, +1137' elevation.

ChrisHardy397

SL5x5 workout: Shoulder rehab with 10# then 15# dumbbells (20x each lift). 235# Squats 5x5, 135# bench & BBR 5x5, 255# DL 6x1. 2x6 one-leg calf raises with 115#.

ChrisHardy397

2.1 miles on the treadmill, barefoot. Ran 1.5 miles at 1% grade including 1 mile @ 9 mph (6:40 pace). Felt great but got blisters, so cut workout short & didn't do sprints or much climbing. Estimated 678 Calories, +379' elevation.

ChrisHardy397

SL5x5 workout: Not including lighter warmup sets: Shoulder rehab with 10# then 15# dumbbells (20x each lift). 235# Squats 5x5, 140# bench & BBR 5x5, 265# DL 6x1. 3x5 one-leg calf raises with 185#. Assisted pullups (-125#) 4x6. Bicep curls 80# 5x5.

ChrisHardy397

2.5 miles including 2.2 on the treadmill. ran ½ mile shod at 1% grade @ 8 mph (7:30 pace). Three 100m uphill sprints outside. Remainder of hill climb workout barefoot. estimated 887 kcal burned, +1002' elevation.

ChrisHardy397

SL5x5 workout: Not including lighter warmup sets: Shoulder rehab with 10# then 15# dumbbells (20x each lift). 235# Squats 5x5, 145# bench & BBR 5x5 (failed 4th set BP, deloaded to 115#), 275# DL 5x1. 4x5 one-leg calf raises with 185#. Assisted pullups (-110#) 5x6. Bicep curls 85# 5x5.

ChrisHardy397

2 miles barefoot on the treadmill. ran ¾ mile @ 9 mph, 1% grade. Estimated 811 kcal burned, +888' elevation.

ChrisHardy397

SL5x5 workout: Not including lighter warmup sets: Shoulder rehab with 10# then two sets 15# dumbbells (20x each lift/set). 235# Squats 5x5, 145# bench & BBR 5x5, 285# DL 5x1. 5x5 one-leg calf raises with 165#. Assisted pullups (-105#) 5x5. Bicep curls 85# 5x5.

ChrisHardy397

Ran a mile around the hotel. Then in hotel room: 30 knuckle pushups, 60 squats, and 90 seconds per calf raise.

ChrisHardy397

1/22 18:00 - lifted weights. 5x5 squats @185#, DL 1x10 @255# (deloaded due to week off / tweaked back). 1 pullup & 5 assisted pullups
Slow-burn shoulder rehab, pushups, bicep curls, bench, 295# calf raise.

ChrisHardy397

8:00 ran a mile in 9:29. 0.6 miles warmup & cool down in 11 min.

ChrisHardy397

8:00 this morning: 205# squats 5x5. 275# DL 1x7. Slow burn shoulder rehab, pullups.

ChrisHardy397

Last night - 21 minute treadmill run / climb workout at Ethicon's fitness center.

ChrisHardy397

This morning: 215# squats 5x5. 295# DL 1x5. Slow burn shoulder rehab, pullups, pushups, bicep curls, 295# calf extensions, bench, horizontal pullups.

ChrisHardy397

This morning - 22 minute treadmill run / climb workout at home.

ChrisHardy397

This morning - ran two miles in 19 min, including the first in 8:57. Dumbbell upper body workout in hotel gym.

ChrisHardy397

This evening - ran for quarter mile intervals. Dumbbell upper body workout in hotel gym.

ChrisHardy397

Yesterday morning - lifted weights at home. 225# squats 5x5, 305# DL x5, Slow burn shoulder rehab, pullups, pushups, bicep curls, 295# calf extensions, bench, horizontal pullups.

ChrisHardy397

Ran a mile in 8:59. walked another mile uphill barefoot. Total: 45 minutes, 787 Cal, +948 elevation.
Light slow-burn upper body strength training afterward.

ChrisHardy397

This morning - lifted weights at home. 230# squats 5x5, 315# DL x5, Slow burn shoulder rehab, pullups, pushups, bicep curls, 295# calf extensions, bench, horizontal pullups

ChrisHardy397

ATL hotel: ran a mile in 8:59, walked, ran interval at 6:58 pace. Rounded out 2 miles with fast level walk. 24 min total.

ChrisHardy397

ATL hotel: ran 2.5km in 15:00, walked, ran interval at 6:58 pace. Rounded out 2 miles with fast level walk. 22 min total.
Then Slow burn strength training with dumbells.