Training Log Archive: nlewiswallsIn the 1 days ending Jan 16, 2014:
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Thursday Jan 16, 2014 #
12 PM
Running (Treadmill Run) 26:59 [3] 4.0 mi (6:45 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch chow...first 3 miles were at level 8.8, then went 8.8 to 9.0 to 9.5 to 10.0 by quarter mile over the last mile...sore from yesterday's MetCon workout, and my left foot (neuroma) was bothering me a little for the first time in a while.
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
14/8/8/8/7/5/5(F) DB bench press @ 70/80/80/80/80/85/85 lbs. (each side)
9/9/6/6 SA iso incline bench @ 90/90/100/100 lbs. (each side)
12/12 smith bench @ 155/155 lbs.
15/13 high-to-low cable flyes @ 50/60 lbs. (each side)
22/22/22 reverse barbell curls @ 45/45/45 lbs.
7/7/7 WG EZ bar curls @ 85/85/85 lbs.
8/8/8 CG EZ bar curls @ 85/85/85 lbs.
12/12/12 CG chin-ups @ BW (focus on arms)
18/12-18/12 SA DB reverse wrist curls/wrist curls @ 15/35-15/35 lbs. (each side)
12/12 SA cable curls @ 40/40 lbs. (each side)
14/8/8/8/7/5/5(F) DB bench press @ 70/80/80/80/80/85/85 lbs. (each side)
9/9/6/6 SA iso incline bench @ 90/90/100/100 lbs. (each side)
12/12 smith bench @ 155/155 lbs.
15/13 high-to-low cable flyes @ 50/60 lbs. (each side)
22/22/22 reverse barbell curls @ 45/45/45 lbs.
7/7/7 WG EZ bar curls @ 85/85/85 lbs.
8/8/8 CG EZ bar curls @ 85/85/85 lbs.
12/12/12 CG chin-ups @ BW (focus on arms)
18/12-18/12 SA DB reverse wrist curls/wrist curls @ 15/35-15/35 lbs. (each side)
12/12 SA cable curls @ 40/40 lbs. (each side)