Training Log Archive: Jack_WeiselIn the 7 days ending Jan 24, 2015:
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Tuesday Jan 20, 2015 #
weight room (legs) 30 [4]
squats 5x8
leg extensions 5x8-10
leg curls 5x8-10
calve raises 5x15
wrist curls 5x15
leg extensions 5x8-10
leg curls 5x8-10
calve raises 5x15
wrist curls 5x15
running (set points-medium run) 30 [3]
Monday Jan 19, 2015 #
4 AM
weight room (arms-delts-back) 1:45 [5]
Standing barbell press behind neck 8-6-6-6
lateral raises 5x8
lying rear delt raise 5x8
trap shrugs 3x15
leaning overhead cable extension 1 set of 12
overhead triceps extension 1 set of 12
triceps press down 1 set of 12 (reverse grip)
triceps press down 1 set of 12 (normal grip
standing barbell curl-8,8,6,6,6,
sitting dumbbell curl 5x8
restricted inclined dumbbell curl 5x8
e-z bar curls 5x8
straight arm pull down 4x15
seated low-cable row 4x15
reverse-grip lat pull down 3x10-12
close grip lat pull downs 3x10-12
lateral raises 5x8
lying rear delt raise 5x8
trap shrugs 3x15
leaning overhead cable extension 1 set of 12
overhead triceps extension 1 set of 12
triceps press down 1 set of 12 (reverse grip)
triceps press down 1 set of 12 (normal grip
standing barbell curl-8,8,6,6,6,
sitting dumbbell curl 5x8
restricted inclined dumbbell curl 5x8
e-z bar curls 5x8
straight arm pull down 4x15
seated low-cable row 4x15
reverse-grip lat pull down 3x10-12
close grip lat pull downs 3x10-12
3 PM
running (intervals) 30 [3] 2000.0 km ( / km)