Training Log Archive: nlewiswallsIn the 1 days ending Jan 13, 2014:
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| Mo |
Monday Jan 13, 2014 #
12 PM
Running (Treadmill Run) 33:25 [4] 5.0 mi (6:41 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...kept it on 9.0 the whole time...plan on going back to lunch after lunch settles.
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
13/8/8/8/5/5 DB bench press @ 70/80/80/80/85/85 lbs. (each side)
13/13/8/8 smith bench press @ 155/155/175/175 lbs.
15/15 low-to-high cable flyes @ 30/30 lbs. (each side)
15/15 high-to-low cable flyes @ 50/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/12 CG chin-ups @ BW (focus on arms)
7/7/7/7 wide EZ bar curls @ 85/85/85/85 lbs.
12/12-12/12-12/12 SA DB wrist curls/reverse wrist curls @ 15/35 lbs. (each side)
18/14 SA cable curls @ 30/40 lbs. (each side)
13/8/8/8/5/5 DB bench press @ 70/80/80/80/85/85 lbs. (each side)
13/13/8/8 smith bench press @ 155/155/175/175 lbs.
15/15 low-to-high cable flyes @ 30/30 lbs. (each side)
15/15 high-to-low cable flyes @ 50/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/12 CG chin-ups @ BW (focus on arms)
7/7/7/7 wide EZ bar curls @ 85/85/85/85 lbs.
12/12-12/12-12/12 SA DB wrist curls/reverse wrist curls @ 15/35 lbs. (each side)
18/14 SA cable curls @ 30/40 lbs. (each side)