Training Log Archive: nlewiswalls

Since we had PT off today, Marchy and I put on heavy rucks (I think mine was ~85-90 lbs.) and did a 3 miler around the neighborhood...very sore shoulders/traps for me.

Mile splits:

1: 18:08
2: 17:33
3: 17:26

Leg/shoulders day @ the Murphy Gym:

Squat
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 5 x 1
185 lbs. x 3 x 1
225 lbs. x 6 x 4 (work sets)
235 lbs. x 5 x 2 (work sets)
Supersetted with
Standing barbell shoulder press
45 lbs. x 5 x 2
65 lbs. x 5 x 1
95 lbs. x 12 x 4 (work sets)
125 lbs. x 5 x 2 (work sets)

Front squat
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 8 x 4 (work sets)
Supersetted with
8-8-8-8 DB seated shoulder press @ 55 lbs. (each side)

8-8 barbell good mornings @ 95 lbs.
12-12 stiff legged deadlift (raised platform) @ 135 lbs.
Supersetted with
7-7-7-7 front DB raises @ 30 lbs. (each side)

15-15-15 barbell calf raises @ 135 lbs.
Supersetted with
15-15-15 DB lateral raises @ 15 lbs. (each side)

Just ten minutes on the bike after lifting to loosen up for some good stretching