Follow @russellcrowe on Twitter
January 1, 2013 12min hills stat bike,20 mins yoga balance poses, bench (up to 244lbs) lats ( up to 250lbs) straight to the pool, now Django Unchained
December 24, 2012
# 2 bi/tri military press, upright row, 5 min prone hold, 400 sit ups, 3 min speed bag...feeling squished but good.
6km walk, 6 x 30/30 on the rower, 1020m av 170m/30secs,shoulder rt 11ex x 10 reps, 3 sets of 10 reps (lats,pec deck,one arm jammer,bench) +
December 16, 2012
5km row, 8km stat bike, 1 set 20 reps 170lb dead lift, 1 set 30 reps 50lbs per hand dumbell bench, 400 sit ups, will have to do this morning
December 15, 2012
sat #2 w/o cont. shoulder routine 11 reps x 10 excercises, 10lbs/25lbs 2nd sh routine 11 ex x 4 reps 25lbs/45lbs, 1 set dumbell bench...high
sat w/o #2 12 mins eliptical, 3 x [ 20 reps roman chair,alt knees/straight leg, 1 min prone hold,10 reps lats,10 reps smith machine] no rest
24.25 km bike ride, tribeca to brooklyn via manhattan bridge,toby's estae coffee, north 6th and bedford,back via williamsburg bridge
December 14, 2012
35min eliptical,kettle bells goblet/swing/oh press 10 - 1, 165 reps, smith bench,flys3 min prone hold,roman chair
December 13, 2012
5km row 8km stat bike 2 x shoulder rt (11ex x 10 reps),Incline 3 x 10, wide grip weighted row,bench,lats,400 sit ups...sweaty man,feels good
December 12, 2012
yesterday 14km bike ride up to 155th, today 3km bike, 3 sets x 10 reps lats,bench , 1 set bi/tri...pathetic i know, work gets in the way eh?
December 10, 2012
13km bike ride to set, in fog, magical...lower east standing between bridges, no indication of structure in any direction, 35 min weights
December 7, 2012
1 km walk, 10.5 km stat bike, 3x Shoulder routine,10 reps x 11 ex,lats,bench,4 x 1m prone hold, 5 km bike ride
December 4, 2012
13km bike ride, tribeca to prospect park ...flatbush ave smells of bacon and freh cut pine trees
4km bike ride 7km stat bike 1 km row 40 minutes weights
December 3, 2012
yesterday 18 km bike ride
November 30, 2012
30 min eliptical, bench, Roman Chair, short and sweet. Spent part of the day riding, yes,hallelujah Pearly Soames rides a horse !!
November 28, 2012
10km stat bike, short weight session, all I had time for today.
November 27, 2012
8.5 km stat bike, 40 mins weights and stuff, air squats/pushups/farmersholds/incline/bench
November 26, 2012
5km row 35 mins weights
November 25, 2012
5.2 km stat bike 1 km row lats/deadlifts/bench
November 23, 2012
24 km bike ride 45 mins gym eliptical for 12 mins,then a sweaty smash shoulder routine/kettles/proneholds/lats/bench
