Training Log Archive: nlewiswalls

Long run down at Morgan Monroe State Forest...trails were really muddy, but nowhere near as rugged as in New York -- overcast day with temps in the 40s/50s, so a good running day.

I ran with a pack (held water and food) and was able to stop at my car once in the middle for a gatorade. For my route, I ran the Low Gap Trail (~10 miles) twice. Pretty fun, as I used to backpack and camp off this same trail in scouts.

Interval workout in the rain at Hummel Park...wore Vibrams so I stayed in the open fields -- very nice and forgiving, soft surface to run on...temperature was cool with rain, but I ended up running without a shirt for the last couple, which felt really nice.

1.07 mile warm-up

10 rounds of 30 sec. all out sprint, 1:30 recovery

I generally would get .10 to .12 miles in the sprint

Back/Biceps/Forearms day at the Plainfield Rec Center:

3 x 10 pull-ups @ BW

12-12-10-8-6-4 mid row @ 130, 130, 145, 160, 175, 190 lbs.
Supersetted with
3 x 15 incline sit-ups @ 45 lbs. (plate held at head)

10-7-7 reverse barbell row @ 135, 155, 155 lbs.

6-6-6-15 SA dumbbell row @ 90, 90, 90, 50 lbs. (each side)

12-9-6 machine preacher curls @ 110, 125, 140 lbs.
Supersetted with
3 x 20 dips @ BW

12-10-8 SA hammer dumbbell curls @ 30, 35, 40 lbs. (each side)
Supersetted with
3 x 15 back extensions @ 25, 35, 45 lbs. (plate held at chest)

3 x 8 reverse EZ bar curls @ 65 lbs.
Supersetted wtih
3 x 10 reverse dumbbell curls @ 25 lbs. (each side)

Then I did some light shadowboxing stuff in the aerobics room (completely empty):

150 single unders
1 min. rest
3 min. shadow box footwork only
1 min. rest
3 min. shadow box jabs only
1 min. rest
3 min. shadow box all combos allowed
1 min. rest
3 min. shadow box all combos with 2 lbs. weight in hands
1 min. rest
150 single unders

Morning run in town before heading to this leadership and ethics conference all day...thanks for an awesome schedule CPRC

Chest/Triceps day at the Plainfield Rec Center:

15-15-12-6-4-3 bench press @ 135, 135, 160, 185, 195, 205 lbs.

6-7-5-5 DB bench press @ 75, 75, 80, 80 lbs. (each side)
Supersetted with
3 x 20 incline sit-ups @ 25 lbs. (plate held at head)

3 x 12 cable T-flyes @ 30 lbs. (each side)
Supersetted with
3 x 15 dumbbell overhead goblet press @ 50, 55, 60 lbs.

12-12-8 triceps V-press @ 30, 30, 35 lbs. (each side)

3 x 13 triceps DB press @ 25 lbs. (each side)
Supersetted with
3 x 15 plate raises (speed) @ 45 lbs.

3 x 15 triceps bar cable ext. @ 50 lbs.
Supersetted with
3 x 10 pull-ups @ BW

Good fast run here in flat flat Plainfield, Indiana before heading out on CPRC fun

C • CPRC 2

Recovery run from yesterday's fun...foot was hurting pretty badly

Back/Biceps day in Pershing weight room:

12-12-10-8-6-4 reverse barbell row @ 135, 135, 145, 155, 165, 175 lbs.

6-6-6-6-16-16 SA dumbbell rows @ 90, 90, 90, 90, 50, 50 lbs. (each side)
Supersetted with
3 x 20 dips

12-7-5-3 CG bent mid-row @ 135, 160, 170, 180 (+) lbs.

12-7-7-7-7 EZ bar curls @ 65, 85, 85, 85, 85 lbs. (WU, WG, WG, CG, CG)

12-8-8 DB hammer curls @ 30, 40, 40 lbs. (each side)
Supersetted with
3 x 30 sit-ups

3 x 8 reverse EZ bar curls @ 65 lbs.
Supersetted with
3 x 10 reverse DB curls @ 25 lbs. (each side)