Training Log Archive: nlewiswalls

Chest/triceps lift in the Pershing basement weight room:

15-10-6-4-1-2 bench press @ 135, 165, 185, 195, 205, 205 lbs.
Supersetted with
12-12-12 pull-ups @ BW
12-8-8 barbell curls @ 70, 80, 80 lbs.

5-5-5 DB bench press @ 80 lbs. (each side)
Supersetted with
7-5-5 WG EZ bar curls @ 85, 95, 95 lbs.

8-7-6 hammer bench press @ 180, 195, 210 (+) lbs.
Supersetted with
10-10-6 hammer DB curls @ 40, 40, 50 lbs. (each side)

15-15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
12-12-12 reverse EZ bar curls @ 65 lbs.

Leg/shoulders day in the Plainfield (former Gold's) Gym:

20-12-12-12-8-7-6 squat @ 45, 135, 135, 135, 185, 205, 215 lbs.
Supersetted with
20-12-12-12-5-5-5 standing BB press @ 45, 95, 95, 95, 115, 115, 115 lbs.

12-12-12-5-3-1 stiff-legged deadlift @ 225, 225, 225 275, 295, 315 lbs.
Supersetted with
6-6-6 standing DB press @ 50 lbs. (each side)
11-11-11 lateral DB raises @ 25 lbs. (each side)

12-12-12 leg press @ 380 lbs.
Supersetted with
15-15-15 speed plate raises @ 45 lbs.

12-10-8 hammer shrugs @ 270, 320, 340 lbs.
Supersetted with
12-12-12 pull-ups @ BW

Back/triceps day at the Plainfield Rec Center:

12-12-12-12-10-8-6 barbell row @ 45, 115, 115, 125, 135, 150, 165 lbs.
Supersetted with
20 diamond push-ups
12-12-12-11-11-11 barbell french press @ 50, 50, 50, 60, 60, 60 lbs

12-12-12-10-8-6 mid row @ 130, 130, 130, 145, 160, 160 lbs.
Supersetted with
12-12-12-10-8-6 triceps push-down @ 47.5, 47.5, 47.5, 55, 62.5, 70 lbs.

4-4-4 SA DB row @ 95 lbs. (each side)
Supersetted with
10-10-10 SA rolling DB extensions @ 25 lbs. (each side)

12-12 WG lat pull-down @ 130 lbs.
Supersetted with
12-12 SA triceps cable push-down @ 22.5 lbs. (each side)

Interval workout on a spin bike immediately after the lift:

4 min. warm-up (medium RPM, mid resistance)

8 x 30 sec./1:30 (hard RPM and resistance/medium RPM, mid resistance)

Chest/Biceps/Forearms day in the Pershing barracks weight room:

15-10-6-4-2-2 bench press @ 135, 165, 185, 195, 205, 205
Supersetted with
12-12-12 chin-ups @ BW
12-10-8 CG EZ bar curls @ 65, 75, 85 lbs.

5-5-5 DB bench press @ 80 lbs. (each side)
Supersetted with
8-8-8 DB curls standing @ 40 lbs. (each side)

8-8-7(+F) hammer bench @ 180 (+) lbs.
Supersetted with
6-5-3 WG EZ bar curls @ 85, 95, 105 lbs.

15-15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
6-6-6 SA concentration DB curls @ 40 lbs. (each side)

10-10 reverse EZ bar curls @ 65 lbs.
Supersetted (no rest) with
10-10 SA hammer DB curls @ 25 lbs.

Leg/Shoulder day in the Bradley basement weight room:

20-12-12-12-8-8-7 squats @ 45, 135, 135, 135, 185, 185, 205 lbs.
Supersetted with
20-12-12-12-5-5-5 shoulder BB press @ 45, 95, 95, 95, 115, 115, 115 lbs.

12-12-12-12 stiff-legged deadlift @ 135, 185, 205, 225 lbs.
Supersetted with
10-10-10 SA BB shoulder press @ 45 lbs. (each side)

5-5-5 deadlift @ 275 lbs.
Supersetted with
10-10-10 alt. seated DB shoulder press @ 40 lbs. (each side)

12-12-12 leg press @ 375 lbs.
Supersetted with
15-15-15 speed plate raises @ 45 lbs.

13-10-5(+F) leg curls @ 120, 140, 160 lbs.
Supersetted with
30-30-30 sit-ups

First recovery run post 50-Miler...felt like my legs were being held back by big rubber bands...not fun, but at least went sub 8's

Back/triceps day in the Pershing basement weight room:

10 x 10 CG mid-row @ 5 x 105, 3 x 110, 2 x 115 (+) lbs.

10-6-6-6-6-10 SA DB rows @ 50, 90, 90, 90, 90, 50 lbs. (each side)
Supersetted with
12-12-12-12-12-12 barbell french press @ 50 lbs.

5-5-5 CG mid-row @ 140, 150, 160 (+) lbs.
Supersetted with
15-15-15 explosive hammer machine dips @ 180 (+) lbs.

8-8 WG slow pull-ups @ BW
Supersetted with
10-10 standing overhead DB ext. @ 50 lbs.

12-12 SA rolling DB ext. @ 25 lbs. (each side)