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Training Log: nlewiswalls

In the last 7 days:

activity # timemileskm+m
  Weightlifting1 1:05:00
  Running1 22:01 3.0(7:20) 4.83(4:34)
  Total2 1:27:01 3.0 4.83
averages - sleep:7.5 weight:175lbs
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Tuesday Dec 6 #

5 PM

Running (Treadmill Run) 22:01 [3] 3.0 mi (7:20 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost7

Short treadmill run after work to loosen up for tomorrow's THOR3 Assessment. Kept the treadmill on a 0.5% incline and started at 8.0 and ended up building after two miles to about a 9.0 mph.

Sunday Dec 4 #

4 PM

Weightlifting 1:05:00 [4]
slept:7.5 weight:175lbs

Warm-Up

3 rounds:
5 rep Barbell Complex @ 75 lbs.
Instep Stretch
Foam Roll


Training

EMOM 6 x KB Swings:
10 min. @ 53 lbs. (60 total reps)

8/8/8/8/8 bench press @ 165 lbs.
superset with
12/12/12 DB hammer curls @ 35 lbs. (each side)
5/5/5 SA DB concentration curls @ 45 lbs. (each side)

15/15/15 incline push-ups @ bodyweight (feet elevated on bench)
superset with
3 x 40 sec. side bridges (each side)

3/3/3/3 weighted pull-ups @ +45 lbs. (DB between legs)
superset with
15/15/15/15 plate pinch press @ 2 x 5 lbs. plates pinched

20/20 DB shoulder hand jobs @ 8 lbs. (each side)

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