Training Log Archive: nlewiswalls

Leg/Shoulders lift in the Bradley and Pershing barracks' weight room....my last lift at West Point:

20-12-12-8-6-5-4 squats @ 45, 135, 135, 185, 205, 215, 225 lbs.
Supersetted with
5-5-5-12-12-9 barbell shoulder press @ 115, 115, 115, 95, 95, 105 lbs.

15-12-6-3 stiff-legged deadlift @ 135, 225, 275, 325 lbs. (last had bad form)
Supersetted with
12-12-12 SA DB shoulder press @ 40 lbs. (each side)

12-12-12 machine hack squat @ 180 (+) lbs.
Supersetted with
12-12-12 chin-ups @ BW

10-10-7 leg curls @ 140, 140, 150 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs.

Back/Triceps lift day in the Pershing weight room:

15-12-12-10-10-7-7 barbell row @ 115, 135, 135, 150, 150, 165, 165 lbs.
Supersetted with
15-15-12-12-8-8 barbell french press @ 50, 50, 60, 60, 70, 70 lbs.

8-6-3 CG mid-row @ 130, 155, 180 lbs.
Supersetted with
12-12-12 CG bench press @ 115 lbs.

6-6-5-5 SA DB rows @ 90, 90, 95, 95 lbs. (each side)
Supersetted with
20-16-16 hammer dips @ 180, 200, 220 lbs.

15-15 SA rolling DB triceps ext. @ 20 lbs.
Supersetted with
12-12 lat pull-downs @ 140 lbs.

Chest/Biceps day in the Pershing weight room:

12-12-10-8-6-5 incline bench @ 135, 135, 145, 155, 165, 175 lbs.
Supersetted with
12-12-12 CG pull-ups @ BW
13-11-9 EZ bar curls @ 65, 75, 85 lbs.

4(+F)-5-5 DB bench press @ 80 lbs. (each side)
Supersetted with
10-10-7 SA hammer DB curls @ 40, 40, 45 lbs. (each side)

8-7-3(+F) hammer bench press @ 180, 205, 230 (+) lbs.
Supersetted with
3-3-3 WG EZ bar curls @ 115 lbs. (focusing on negatives for form)

15-15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
15-12-9 reverse DB concentration curls @ 20, 25, 30 lbs. (each side)

Leg/Shoulders day in the Bradley and Pershing weight rooms:

20-12-12-8-8-6-6 squat @ 45, 135, 135, 185, 185, 205, 205 lbs.
Supersetted with
7-7-7 seated DB shoulder press @ 50 lbs. (each side)
6-11-11 standing wiper shoulder press @ 70, 45, 45 (+) lbs. (each side)

12-6-3-2 deadlifts @ 225, 275, 300, 325 lbs.
Supersetted with
12-12-12 SA DB standing shoulder press @ 40 lbs. (each side)

5-5-5 standing barbell shoulder press @ 115 lbs.
Supersetted with
8-8-8 lunges + plate trunk twists @ 25, 35, 45 lbs. (plate held at torso)

10-10-7 leg curls @ 140, 140, 160 lbs.
Supersetted with
12-12-12 machine hack squat @ 140, 160, 180 lbs.

Run in the vicinity of Manitou Ridge with MAJ D and Jamie...an easier paced run with about 58:21 of run time (I took a 3 min. poo break about half way through)

Back/triceps lift in the Pershing basement:

12-12-10-10-6-6 barbell row @ 135, 135, 150, 150, 165, 165 lbs.
Supersetted with
15-15-12-12-8-8 barbell french press @ 50, 50, 60, 60, 70, 70 lbs.

7-5-3 CG mid-row @ 130, 155, 180 lbs.
Supersetted with
8-8-7 hammer dips @ 270, 270, 290 (+) lbs.

6-6-5-5 SA DB rows @ 90, 90, 95, 95 lbs. (each side)
Supersetted with
16-16-20 hammer dips @ 180, 180, 180 (+) lbs.

15-15 CG mid-row @ 105 lbs.
Supersetted with
12-12 rolling DB ext. @ 25 lbs. (each side)