Training Log Archive: nlewiswallsIn the 1 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
5 PM
Running (Treadmill Run) 32:43 [4] 5.0 mi (6:33 / mi)
slept:8.0 weight:180lbs (injured) shoes: Brooks Ghost4
Treadmill run this evening after a failed attempt earlier (only made it 1/4 mile)...neuroma throbbing had gone down a little bit by this evening, and my foot numbed up after about 3/4 miles this time. Worked 9.0 to 9.1 to 9.2 to 9.3 to 9.4 building up each mile over the course of the run.
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
weight:180lbs (injured)
Chest/Biceps/Forearms Day @ Voelke Gym:
14/8/5/5/5/4/4 DB bench press @ 70/80/85/85/85/90/90 lbs. (each side)
8/7/6/5/4 smith machine bench @ 175/185/195/205/215 lbs.
13/13/16 high-to-low cable flyes @ 60/60/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/9 SA DB concentration curls @ 35/35/40 lbs. (each side)
13/13/13/13 CG chin-ups @ BW (focus on arms)
12/10/8 SA cable curls @ 40/50/60 lbs. (each side)
14/8/5/5/5/4/4 DB bench press @ 70/80/85/85/85/90/90 lbs. (each side)
8/7/6/5/4 smith machine bench @ 175/185/195/205/215 lbs.
13/13/16 high-to-low cable flyes @ 60/60/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/9 SA DB concentration curls @ 35/35/40 lbs. (each side)
13/13/13/13 CG chin-ups @ BW (focus on arms)
12/10/8 SA cable curls @ 40/50/60 lbs. (each side)