Training Log Archive: Bridge

Shoulders day
-Seated BBell Military Press (4 x 6, 8, 10, 12 @60, 50, 40, 40 lbs)
-Side Lateral Raise (3 x 12 @10 lbs)
-SUPERSET: Reverse Flyes & Side Lat Raise (2 sets @25/15 lbs)
-Upright BBell Row (1 strip set @50, 40, 30, 20 lbs)
-Cable Crunch (3 x 20 @55 lbs?)
-Crunches (3 x 20)
-Flat Bench Leg Raise (3 x 20)

30 minutes on bike at end

Comm's hour swim.
2x 100 free/50 back kick w/u
6x 25 free buildups
100 recovery
6x 25 free fast/easy
200 recovery
6x 25 free 2 fast/1 easy
550 c/d

Lats/Midback day
-wide-grip lat pulldown (4 sets of 6, 8, 10, 12)
-Rope Pulldown (3 x 12)
-SUPERSET: Bent-arm BBell Pullover & Straight-arm pulldown (2 sets)
-1 arm DB Row (1 strip set)
-Bent BBell Row (4 sets of 6, 8, 10, 12)
-Seated Cable Row (3 x 12)
-SUPERSET: T-Bar Row & Seated Cable Row (2 sets)
-Bent BBell Row (1 strip set)

Biceps day

Barbell Curl (4 sets of 6, 8, 10, 12)
Barbell Bench Press (3 x 10)
SUPERSET: Concentration Curls & Hammer Curls (2 x 10)
Standing Biceps Cable Curl (1 strip set)
Cable Crunch (3 x 20)
Crunches (3 x 20)
Flat Bench Lying Leg raise (3 x 20)

Dean's hour swim
400 free w/u
3 x (50 free, 50 back, 50 free)
100 free
2 x (25 free, 25 kick, 25 free)
3 x 50 IM
4 x 25 choice
300 free c/d

Swam during comm's hour.
300 free w/u
4x50 kick/swim IM order
Ladder: 400, 300, 200, 100
Done

Yep it's a stress fracture. Whoop-ee.

C • Boo 1

Getting swole because I obviously can't run anymore.

Chest and Triceps day
-Wide-grip lat pulldown (4 sets of 6, 8, 10, 12)
-Barbell Bench press (3 sets of 10)
-SUPERSET: Incline DB flyes and push-ups (2 sets of 12/20)
-Cable Crossover (1 strip set)
-Smith machine close-grip bench press (2 sets of 6, 8, 10, 12)
-Bench dips (3 sets of 12)
-SUPERSET: Cable rope overhead tri extension and tri pulldown (2 sets of 12)
-Lying tricep extension (1 strip set)
-Decline sit-ups (1 set of 20 bc boot made it uncomfortable)
-Leg raises (1 set of 25)
-4 min plank

Army-Navy-Coast Guard. Couldn't run because of injury so walked the 4.8 km orange course instead. Still managed to beat all of the Coasties on a (probably) broken foot.

Orange - Splits