Training Log Archive: nlewiswallsIn the 1 days ending Jan 17, 2014:
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Friday Jan 17, 2014 #
12 PM
Running (Treadmill Run) 32:01 [4] 5.0 mi (6:24 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...good tempo run...9.0 for the first mile, then 9.5 for the next four. My best 5-miler (treadmill or otherwise) in a while.
2 PM
Weightlifting (Back/Triceps Lift) 55:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
8/8/8/8/5/5 barbell row @ 185/185/185/185/195/195 lbs.
10/10/6/6 CG cable row @ 165/165/180/180 lbs.
10/10/10 WG pull-up @ BW (strict form)
15/15 supine bar pull @ BW
20/14/14/10/10 cable rope overhead triceps ext. @ 80/90/90/100/100 lbs.
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
23/23 barbell skullcrushers @ 45/45 lbs.
15/15(F) SA no grip cable triceps ext. @ 30/30 lbs. (each side)
8/8/8/8/5/5 barbell row @ 185/185/185/185/195/195 lbs.
10/10/6/6 CG cable row @ 165/165/180/180 lbs.
10/10/10 WG pull-up @ BW (strict form)
15/15 supine bar pull @ BW
20/14/14/10/10 cable rope overhead triceps ext. @ 80/90/90/100/100 lbs.
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
23/23 barbell skullcrushers @ 45/45 lbs.
15/15(F) SA no grip cable triceps ext. @ 30/30 lbs. (each side)