Training Log Archive: nlewiswallsIn the 1 days ending Jan 14, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Tu |
Tuesday Jan 14, 2014 #
12 PM
Running (Treadmill Run) 33:44 [4] 5.0 mi (6:45 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...built up from 8.8 through 9.0 over the course of the run and was at 9.5 the last half mile.
2 PM
Weightlifting (Back/Triceps Lift) 57:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
12/10/10/8/8/5 barbell rows @ 165/175/175/185/185/195 lbs.
10/10/10/6/6 CG cable rows @ 165/165/165/180/180 lbs.
9/9/9 WG chin-ups @ BW (strict form)
15/15 supine bar pulls @ BW
22/18/12 SA cable triceps ext. @ 50/60/70 lbs. (each side)
9/9/9/9 EZ bar skullcrushers @ 65/65/65/65 lbs. (to nose)
13/13/13 DB overhead triceps ext. @ 70/70/70 lbs.
11/11/11 rope overhead cable triceps ext. @ 90/90/90 lbs.
14/15 SA no grip cable triceps ext. @ 30/30 lbs. (each side)
12/10/10/8/8/5 barbell rows @ 165/175/175/185/185/195 lbs.
10/10/10/6/6 CG cable rows @ 165/165/165/180/180 lbs.
9/9/9 WG chin-ups @ BW (strict form)
15/15 supine bar pulls @ BW
22/18/12 SA cable triceps ext. @ 50/60/70 lbs. (each side)
9/9/9/9 EZ bar skullcrushers @ 65/65/65/65 lbs. (to nose)
13/13/13 DB overhead triceps ext. @ 70/70/70 lbs.
11/11/11 rope overhead cable triceps ext. @ 90/90/90 lbs.
14/15 SA no grip cable triceps ext. @ 30/30 lbs. (each side)