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Training Log Archive: nlewiswalls

In the 1 days ending Dec 17, 2016:

activity # timemileskm+m
  Weightlifting1 1:00:00
  Running1 21:27 3.0(7:09) 4.83(4:27)
  Total2 1:21:27 3.0 4.83
averages - sleep:7.5 weight:175lbs

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Sa

Saturday Dec 17, 2016 #

12 PM

Weightlifting 1:00:00 [4]
slept:7.5 weight:175lbs

3/3/3/3/3 front squat @ 165 lbs.
superset with
10/10/10/10/10 red band rear flyes

3/3/3/3/3 bench press @ 205 lbs.
5/5/5/5/5 weighted dips @ 60/70/70/70/70 lbs.
12/12/12 plate pinch press @ 5-5-5 lbs.
10/10/10 machine triceps ext @ 110 lbs.
10/10/10 SA DB skull crushers @ 22.5 lbs. (each side)

4/4/4 SA KB bottom up press @ 45 lbs. (each side)
superset with
3 x 45 sec side bridges (each side)
1 PM

Running (Treadmill Run) 21:27 [3] 3.0 mi (7:09 / mi)
weight:175lbs shoes: Brooks Ghost7

Treadmill run following the lift...kept it at 8.2 for the first 1/2 mile and then 8.5 the rest of the way...all at a 0.5 incline

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