Training Log Archive: nlewiswallsIn the 7 days ending Jan 3, 2010:
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Saturday Jan 2, 2010 #
Running (Treadmill) 5:49 [5] 1.0 mi (5:49 / mi)
slept:9.0 weight:175lbs (injured) shoes: Saucony Grid Launch
During my first workout (pre visiting my grandma in the hospital), did this right before my lifts.
Weightlifting 30:00 [4]
slept:9.0 weight:175lbs (injured)
This was my first lift before I went to see my grandma at the hospital...I forget the sets, but I did about 8 different exercises (mostly cable and dumbbell) focusing on biceps, triceps, forearms, and shoulders.
Running (Treadmill) 5:51 [5] 1.0 mi (5:51 / mi)
slept:9.0 weight:175lbs (injured) shoes: Saucony Grid Launch
During my second workout (post visiting my grandma in the hospital), did this right before my lifts.
Weightlifting 15:00 [4]
slept:9.0 weight:175lbs (injured)
This was my second lift of the day after I went to see my grandma at the hospital...I forget the sets, but I did about 5 different exercises (mostly cable and dumbbell) focusing on biceps, triceps, forearms, and shoulders in order to finish out my earlier lift.
Friday Jan 1, 2010 #
Running 36:11 [3] 5.42 mi (6:41 / mi)
slept:8.0 weight:175lbs (injured) shoes: Saucony Grid Launch
First run of the new year -- also first run outside since I've been home...cold, dehydration, cramps, and other last night related afflictions forced me to cut short my original intent on running ~7 or so miles
Weightlifting 32:00 [3]
slept:8.0 weight:175lbs (injured)
All chest lift on my home gym...entering this in a few days later, I totally forget what I did, but I know I did mostly pushing type lifts with some cable flye work as well.
Thursday Dec 31, 2009 #
Weightlifting 1:05:00 [4]
slept:8.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Good back/biceps/forearms lift today -- used a workout I got in an M&F:
(all with only 1 minute rest between each set/exercise)
4 x 6 barbell row @ 115, 122.5, 145, 150 lbs.
4 x pull-ups to failure (turned out to be about 14, 10, 9, 8)
4 x 10 SA dumbbell row @ 60, 60, 65, 65 lbs.
4 x 8 reverse grip lat pull-down @ 145, 150, 160, 165 lbs.
4 x 12 seated cable row @ 130 lbs.
4 x 6 barbell curls @ 75, 80, 85, 85 lbs.
7, 8, 8, 8 incline dumbbell curls @ 35, 30, 30, 30 lbs. (each side)
4 x 12 EZ bar cable curls @ 50, 42.5, 42.5, 42.5 lbs.
Supersetted with
4 x 12 rope hammer curls @ 35, 30, 30, 30 lbs.
3 x 12 wrist barbell curls @ 45 lbs.
Supersetted with
3 x 12 (2-3 F) reverse wrist barbell curls @ 45 lbs.
After the lift I jumped rope for about 4 or so minutes, working on trying to string together double-unders, but with no real success.
(all with only 1 minute rest between each set/exercise)
4 x 6 barbell row @ 115, 122.5, 145, 150 lbs.
4 x pull-ups to failure (turned out to be about 14, 10, 9, 8)
4 x 10 SA dumbbell row @ 60, 60, 65, 65 lbs.
4 x 8 reverse grip lat pull-down @ 145, 150, 160, 165 lbs.
4 x 12 seated cable row @ 130 lbs.
4 x 6 barbell curls @ 75, 80, 85, 85 lbs.
7, 8, 8, 8 incline dumbbell curls @ 35, 30, 30, 30 lbs. (each side)
4 x 12 EZ bar cable curls @ 50, 42.5, 42.5, 42.5 lbs.
Supersetted with
4 x 12 rope hammer curls @ 35, 30, 30, 30 lbs.
3 x 12 wrist barbell curls @ 45 lbs.
Supersetted with
3 x 12 (2-3 F) reverse wrist barbell curls @ 45 lbs.
After the lift I jumped rope for about 4 or so minutes, working on trying to string together double-unders, but with no real success.
Wednesday Dec 30, 2009 #
Weightlifting 1:02:00 [4]
slept:5.5 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Leg/Shoulder day at the tetanus gym -- had to wake up at 0630 (boo, I'm on break):
20 squats @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)
12, 12, 12, 6, 5, 4 squats @ 135, 135, 135, 185, 200, 215 lbs.
Supersetted with
10, 10, 10, 8, 7, 7, barbell shoulder press @ 95, 95, 95, 105, 110, 110 lbs.
10, 10, 6 deadlifts @ 225, 225, 275 lbs.
Supersetted with
3 x 6 standing DB shoulder press @ 50 lbs. (each side)
2 x 10 SL barbell step-ups @ 95 lbs. (20 inch step up)
Supersetted with
2 x 11 front DB raises @ 25 lbs. (each side)
8, 6, 4 leg press @ 400, 450, 500 lbs.
12, 12, 12 hammer shrugs @ 290, 310, 330 lbs.
50 hanging windshield wipers (18-12-8-6-3-3)
20 squats @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)
12, 12, 12, 6, 5, 4 squats @ 135, 135, 135, 185, 200, 215 lbs.
Supersetted with
10, 10, 10, 8, 7, 7, barbell shoulder press @ 95, 95, 95, 105, 110, 110 lbs.
10, 10, 6 deadlifts @ 225, 225, 275 lbs.
Supersetted with
3 x 6 standing DB shoulder press @ 50 lbs. (each side)
2 x 10 SL barbell step-ups @ 95 lbs. (20 inch step up)
Supersetted with
2 x 11 front DB raises @ 25 lbs. (each side)
8, 6, 4 leg press @ 400, 450, 500 lbs.
12, 12, 12 hammer shrugs @ 290, 310, 330 lbs.
50 hanging windshield wipers (18-12-8-6-3-3)
Note
slept:5.5 weight:175lbs (injured)
My last indoor soccer game of the break...unfortunately we lost 4-2, and I was gassed from trying to keep up with the other team who was really fast after lifting legs this morning.
I did score one of our goals, and I ended up playing about 20 minutes in each half, splitting most time between midfield and forward.
I did score one of our goals, and I ended up playing about 20 minutes in each half, splitting most time between midfield and forward.
Tuesday Dec 29, 2009 #
Running (Treadmill) 35:00 [3] 5.14 mi (6:49 / mi)
slept:9.0 weight:175lbs (injured) shoes: Saucony Grid Launch
Did some interval work on here, but nothing special --
1 mile warm-up
Then:
1/4 mile @ 10 km tempo (~6:20)
1/2 mile @ marathon tempo (~7:00)
repeated until I hit 5 miles, then ran out the remainder of the time left until I hit 35 minutes.
1 mile warm-up
Then:
1/4 mile @ 10 km tempo (~6:20)
1/2 mile @ marathon tempo (~7:00)
repeated until I hit 5 miles, then ran out the remainder of the time left until I hit 35 minutes.
Monday Dec 28, 2009 #
Biking (Spin Biking) 21:00 [4]
slept:6.0 weight:175lbs (injured)
CrossFit Endurance Workout for today done on a Spin Bike at the Rec Center:
5 min. warm-up
4 rounds of:
5 sec. on / 10 sec. off
20 sec. on / 10 sec. off
10 sec. on / 10 sec. off
30 sec. on / 10 sec. off
15 sec. on / 10 sec. off
25 sec. on / 10 sec. off
5 min. cool-down
***Note: Again no distance data due to lack of spin bike display
5 min. warm-up
4 rounds of:
5 sec. on / 10 sec. off
20 sec. on / 10 sec. off
10 sec. on / 10 sec. off
30 sec. on / 10 sec. off
15 sec. on / 10 sec. off
25 sec. on / 10 sec. off
5 min. cool-down
***Note: Again no distance data due to lack of spin bike display
Weightlifting 51:00 [4]
slept:6.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Upper body lift for chest/triceps day at the Rec Center following my CFE WOD:
12, 12, 12, 7, 7, 5 incline bench @ 135, 135, 135, 155, 155, 165 lbs.
Supersetted with
3 x 20 incline sit-ups @ 25 lbs. (plate touched to forehead)
15, 12, 12 french press @ 60, 70, 70 lbs.
3 x 10 triceps rope extension @ 42.5 lbs.
15, 15, 12 machine flyes @ 190, 200, 210 lbs.
Supersetted with
15, 12, 12 hard triangle triceps extension @ 50, 60, 60 lbs.
10, 9, 6 (F) dumbbell bench @ 65, 65, 70 lbs. (each side)
3 x 12 SA cable triceps extension @ 25 lbs. (each side)
Supersetted with
3 x 10 pull-ups
12, 12, 12, 7, 7, 5 incline bench @ 135, 135, 135, 155, 155, 165 lbs.
Supersetted with
3 x 20 incline sit-ups @ 25 lbs. (plate touched to forehead)
15, 12, 12 french press @ 60, 70, 70 lbs.
3 x 10 triceps rope extension @ 42.5 lbs.
15, 15, 12 machine flyes @ 190, 200, 210 lbs.
Supersetted with
15, 12, 12 hard triangle triceps extension @ 50, 60, 60 lbs.
10, 9, 6 (F) dumbbell bench @ 65, 65, 70 lbs. (each side)
3 x 12 SA cable triceps extension @ 25 lbs. (each side)
Supersetted with
3 x 10 pull-ups