Training Log Archive: nlewiswallsIn the 1 days ending Sep 6, 2010:
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| Mo |
Monday Sep 6, 2010 #
5 PM
Biking warm up/down (Spin Biking) 5:00 [2]
slept:7.0 weight:170lbs
Quick warm-up on the spin bike...no distance
Biking (Stationary Bike) 20:00 [3] 6.16 mi (3:15 / mi)
slept:7.0 weight:170lbs
After the warm-up, got my cardio done before I lifted...just had the bike at level 8 and then worked up a pretty good sweat.
6 PM
Weightlifting 1:00:00 [4]
slept:7.0 weight:170lbs
Leg/shoulders day @ the Smith Gym:
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs.
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
7-7-7-7-7 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10-8-8 front squat @ 95, 95, 115, 115, 135, 135 lbs.
Supersetted with
7-7-7-7 SA lateral DB raises @ 30 lbs. (each side)
15-15-15 calf raises (on leg press) @ 270 lbs.
Supersetted with
10-10-10 front raises @ 25 lbs. (each side)
12-12-12 seated leg curl @ 80 lbs.
Supersetted with
15-15 DB lateral raises @ 15 lbs. (each side)
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs.
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
7-7-7-7-7 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10-8-8 front squat @ 95, 95, 115, 115, 135, 135 lbs.
Supersetted with
7-7-7-7 SA lateral DB raises @ 30 lbs. (each side)
15-15-15 calf raises (on leg press) @ 270 lbs.
Supersetted with
10-10-10 front raises @ 25 lbs. (each side)
12-12-12 seated leg curl @ 80 lbs.
Supersetted with
15-15 DB lateral raises @ 15 lbs. (each side)