Training Log Archive: BridgeIn the 7 days ending Dec 24, 2016:
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Saturday Dec 24, 2016 #
cross training (LIFT) 1:40:00 [4]
Lats/Midback day
-wide-grip lat pulldown (4 sets of 6, 8, 10, 12 @95, 90, 80, 75 lbs)
-V-bar Pulldown (3 x 10-12 @40 lbs)
-SUPERSET: Bent-arm BBell Pullover & Straight-arm pulldown (2 sets @40 lbs)
-1 arm DB Row (1 strip set @ 35, 30, 25, 20 lbs)
-Bent BBell Row (4 sets of 6, 8, 10, 12 @ 85, 80, 75, 70 lbs)
-Seated Cable Row (3 x 12 @ 70 lbs)
-SUPERSET: T-Bar Row & Seated Cable Row (2 sets @25/70 lbs)
-Bent BBell Row (1 strip set @80, 70, 60, 50 lbs)
-wide-grip lat pulldown (4 sets of 6, 8, 10, 12 @95, 90, 80, 75 lbs)
-V-bar Pulldown (3 x 10-12 @40 lbs)
-SUPERSET: Bent-arm BBell Pullover & Straight-arm pulldown (2 sets @40 lbs)
-1 arm DB Row (1 strip set @ 35, 30, 25, 20 lbs)
-Bent BBell Row (4 sets of 6, 8, 10, 12 @ 85, 80, 75, 70 lbs)
-Seated Cable Row (3 x 12 @ 70 lbs)
-SUPERSET: T-Bar Row & Seated Cable Row (2 sets @25/70 lbs)
-Bent BBell Row (1 strip set @80, 70, 60, 50 lbs)
walking 35:00 [2]
Walked to Lupe's house
Friday Dec 23, 2016 #
cross training (LIFT) 1:30:00 [4]
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 of 8/10 @25/10 lbs)
-Upright BBell Row (1 strip set @60, 50, 40, 30 lbs)
-Cable Crunch (3 x 20 @110 lbs)
-Crunches (3 x 20)
-Flat Bench Leg Raise (3 x 20)
Ended with 30 mins bike
-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 of 8/10 @25/10 lbs)
-Upright BBell Row (1 strip set @60, 50, 40, 30 lbs)
-Cable Crunch (3 x 20 @110 lbs)
-Crunches (3 x 20)
-Flat Bench Leg Raise (3 x 20)
Ended with 30 mins bike
Thursday Dec 22, 2016 #
hiking 2:30:00 [2]
Back to the trailhead. Finally managed to slip and fall right at the end of the trail when we were crossing a stream and the traction on my boot failed me. All in all, this was a great camping trip, with absolutely beautiful weather. Gotta say, it's nice being back in Texas.
Wednesday Dec 21, 2016 #
hiking 3:30:00 [3]
Hiked to the summit and around the rock. It went surprisingly well with the boot on.
Tuesday Dec 20, 2016 #
hiking 1:30:00 [2]
Enchanted Rock with Lupe! Hiked out to the campsite and around.
Monday Dec 19, 2016 #
cross training (LIFT) 1:30:00 [4]
Biceps day
-Barbell curl (4 sets of 6, 8, 10, 12 @60, 50, 40, 40 lbs)
-Barbell bench press (3x10 @80 lbs on Smith machine)
-SUPERSET: concentration curls & hammer curls (2 x 10,8 @15/20 lbs)
-Standing cable curl (1 strip set starting @70 lbs)
-Cable crunch (3 x 20 @ 110 lbs)
-crunches (3 x 20)
-flat bench lying leg raise (3 x 20)
End with 30 mins bike
-Barbell curl (4 sets of 6, 8, 10, 12 @60, 50, 40, 40 lbs)
-Barbell bench press (3x10 @80 lbs on Smith machine)
-SUPERSET: concentration curls & hammer curls (2 x 10,8 @15/20 lbs)
-Standing cable curl (1 strip set starting @70 lbs)
-Cable crunch (3 x 20 @ 110 lbs)
-crunches (3 x 20)
-flat bench lying leg raise (3 x 20)
End with 30 mins bike
Sunday Dec 18, 2016 #
cross training (LIFT) 2:10:00 [4]
Chest and triceps day
-Wide-grip lat pull down (4 sets of 6, 8, 10, 12 @ 90, 85, 80, 75 lbs)
-Bench Press (3 x 12 @95 lbs)
-SUPERSET: Incline DB Flyes and Push-ups (2 x 10/20 @25 lbs)
-Cable Crossover (1 drop set starting @25 lbs)
-Smith machine close-grip bench press (4 sets of 6, 8, 10, 12 @80, 70, 60, 50 lbs)
-Dips (3 x 12)
-SUPERSET: Cable rope overhead tri extensions and tricep pull downs (2 x 10 @50/60 lbs)
-Lying tricep press (1 drop set starting @ 40 lbs)
Ended w 30 min on bike
-Wide-grip lat pull down (4 sets of 6, 8, 10, 12 @ 90, 85, 80, 75 lbs)
-Bench Press (3 x 12 @95 lbs)
-SUPERSET: Incline DB Flyes and Push-ups (2 x 10/20 @25 lbs)
-Cable Crossover (1 drop set starting @25 lbs)
-Smith machine close-grip bench press (4 sets of 6, 8, 10, 12 @80, 70, 60, 50 lbs)
-Dips (3 x 12)
-SUPERSET: Cable rope overhead tri extensions and tricep pull downs (2 x 10 @50/60 lbs)
-Lying tricep press (1 drop set starting @ 40 lbs)
Ended w 30 min on bike