Training Log Archive: nlewiswalls

Leg/Shoulders day at the Plainfield Gym:

20 squat @ 45 lbs. (warm-up)
20 BB shoulder press @ 45 lbs. (warm-up)

12-8-8-6-6-4 squat @ 135, 185, 185, 205, 205, 225 lbs.
Supersetted with
5-5-4-4-3-3 BB shoulder press @ 115, 115, 120, 120, 125, 125 lbs.

15-12-7-2 stiff-legged deadlift @ 135, 225, 275, 325 lbs.
Supersetted with
7-7-7 DB shoulder press @ 50 lbs. (each side)

15-15-15 leg press @ 310 lbs.
Supersetted with
12-12-12 hammer shrugs @ 290 lbs.

10-10-10 leg extensions @ 130 lbs.
Supersetted with
11-11-11 front DB raises @ 25 lbs. (each side)

Back/Triceps day in the Plainfield Gym:

13-13-10-8-5-5 barbell row @ 135, 135, 155, 165, 175, 175 lbs.
Supersetted with
12-12-11 triceps v-bar cable ext. @ 60, 65, 70 lbs.
10-10-10 triceps rope cable ext. @ 50 lbs.

6-6-4-4 SA DB row @ 90, 90, 95, 95 lbs. (each side)
Supersetted with
6-6-6 triceps bar cable ext. @ 70 lbs.

12-12-12 CG lat pull-down @ 120 lbs.
Supersetted with
15-15-15 barbell french press @ 50 lbs.

15-15-12 machine mid-row @ 80, 90, 100 lbs.
Supersetted with
12-15-15 SA triceps cable ext. @ 30 lbs. (each side)

Ran in my lifting shoes on the treadmill after my lift...ran two of the quarter miles in this at a 6 min./mile tempo pace (.50 to .75 and 1.50 to 1.75)

Chest/Biceps/Forearms day at the Plainfield Gym:

15-10-6-4-2-2 bench press @ 135, 165, 185, 195, 205, 210 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
8-6-4 DB curls @ 40, 45, 50 lbs. (each side)

9-7-5(+F) hammer bench @ 180, 200, 220 (+) lbs.
Supersetted with
10-8-6 concentration DB curls @ 30, 35, 40 lbs. (each side)

13-13-13 DB flyes @ 45 lbs. (each side)
Supersetted with
12-11-11 hammer bar curls @ 55, 65, 65 lbs.

Workout of my own design...did this outside in the "nice" heat:

The following all supersetted so the rounds get progressively shorter:

10-8-6-4-2 pull-ups (not kipping)
20-16-12-8-4 air squats
10-8-6-4-2 dips
10-8-6-4-2 DB snatches @ 45 lbs. (each arm)

First run in a while during the hottest part of the day....blegh....time includes about 25 seconds where I was stopped for traffic...overall, I was surprised by my pace, especially considering that this is only the 3rd run since the 50 miler, my leg lift yesterday, and the heat.

C • ...graduation and graduation leave for the Class of 2010... 3

Leg/Shoulder lift in the Plainfield Gym:

20 squats @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)

12-8-8-6-6-4 squats @ 135, 185, 185, 205, 205, 225 lbs.
Supersetted with
5-5-4-4-3-3 barbell shoulder press @ 115, 115, 120, 120, 125, 125 lbs.

15-12-7-3 stiff-legged deadlift @ 135, 225, 275, 325 lbs.
Supersetted with
11-11-11 front DB raises @ 25 lbs. (each side)

8-8-8 SL barbell step-ups @ 135 lbs.
Supersetted with
12-12-12 DB SA standing shoulder press @ 40 lbs. (each side)

12-9-5 hammer shrugs @ 290, 340, 390 lbs.
Supersetted with
15-15-15 machine leg extensions @ 110 lbs.

12-12-12 pull-ups @ BW

After I laid out in the sun on the back deck with my puppy for a while, went to the Plainfield Gym for Back/Triceps lift day:

13-13-10-7-8-6 barbell row @ 135, 135, 155, 165, 165, 175 lbs.
Supersetted with
20-20-20 dips @ BW
12-12-12 barbell french press @ 60 lbs.

15-12-8-8 CG mid-row @ 90, 115, 135, 135 lbs. (different set up than I'm used to)
Supersetted with
12-12-8 overhead DB triceps ext. @ 50, 50, 60 lbs.

6-6-4-4 SA DB rows @ 90, 90, 95, 95 lbs. (each side)
Supersetted with
12-12-12 CG triceps push-down @ 50, 55, 60 lbs.

15-12-10 lat pull-down @ 80, 100, 120 lbs. (again, different feel on the weights)
Supersetted with
10-10-10(+2N) SA triceps cable ext. @ 30 lbs. (each side)

Chest/Biceps/Forearms day at the Plainfield Gym (best deal ever -- 20 bucks for a month membership)

15-10-5-4-2-2 bench press @ 135, 165, 185, 195, 205, 205 lbs.
Supersetted with
12-12-12 pull-ups @ BW
10-9-8 barbell curls @ 75, 80, 85 lbs.

10-8-6 incline DB press @ 60, 65, 70 lbs. (each side)
Supersetted with
8-8-8 DB curls @ 40 lbs. (each side)

15-15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
15-14-13 reverse barbell curls @ 55, 60, 65 lbs.

15-15-13(+F) DB bench press @ 60 lbs. (each side)
Supersetted with
12-10-8 concentration DB curls @ 25, 30, 35 lbs. (each side)