Training Log Archive: nlewiswallsIn the 7 days ending Aug 22, 2010:
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Sunday Aug 22, 2010 #
12 PM
Running 22:20 [3] 3.31 mi (6:45 / mi)
slept:8.0 weight:170lbs shoes: Saucony Grid Launch
Just wanted to do a nice little run in the heat before I headed off for some errands...meant to keep it light because I have an RPFT on Tuesday, but I ended up pushing it towards the end, and my legs were kind of sore from yesterday's lifting.
Mile splits:
1: 6:57
2: 6:50
3: 6:35
4: 6:19 pace (for just that third of a mile)
Mile splits:
1: 6:57
2: 6:50
3: 6:35
4: 6:19 pace (for just that third of a mile)
6 PM
Weightlifting 58:00 [4]
slept:8.0 weight:170lbs
Back/triceps day @ the Smith Gym:
5-5-5-5 barbell row @ 45, 45, 95, 135 lbs. (warm-up)
5-5-5-5-5 barbell row @ 175 lbs.
Supersetted with
12-10-10-8-8 machine dips @ 200, 215, 215, 230, 230 lbs.
8-8-8-7-6 machine mid-row @ 160, 160, 160, 170, 180 lbs.
Supersetted with
10-10-10-8-8 cable triceps ext. straight bar @ 65, 65, 65, 72.5, 72.5 lbs.
5-5-5 SA DB row @ 100 lbs. (each side)
Supersetted with
10-10-10 rolling DB triceps ext. @ 25 lbs. (each side)
15-15-15 lat pull-down @ 120 lbs.
Supersetted with
13-12 SA cable triceps ext. @ 25 lbs.
Dropset of SA cable triceps ext. @ 25/20/15 lbs. (roughly 10/5/5 reps)
5-5-5-5 barbell row @ 45, 45, 95, 135 lbs. (warm-up)
5-5-5-5-5 barbell row @ 175 lbs.
Supersetted with
12-10-10-8-8 machine dips @ 200, 215, 215, 230, 230 lbs.
8-8-8-7-6 machine mid-row @ 160, 160, 160, 170, 180 lbs.
Supersetted with
10-10-10-8-8 cable triceps ext. straight bar @ 65, 65, 65, 72.5, 72.5 lbs.
5-5-5 SA DB row @ 100 lbs. (each side)
Supersetted with
10-10-10 rolling DB triceps ext. @ 25 lbs. (each side)
15-15-15 lat pull-down @ 120 lbs.
Supersetted with
13-12 SA cable triceps ext. @ 25 lbs.
Dropset of SA cable triceps ext. @ 25/20/15 lbs. (roughly 10/5/5 reps)
Saturday Aug 21, 2010 #
11 AM
Weightlifting 1:05:00 [4]
slept:8.5 weight:170lbs
Leg/shoulders day @ the Smith Gym:
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs. (warm-up)
4-4-4-4-4-8 squat @ 215 lbs. (work sets, went crazy on the last one)
Supersetted with
12-12-12-4-4-3 OH SA DB shoulder press @ 40, 40, 40, 65, 65, 65 lbs.
5-5-5 squat @ 135, 45, 45 lbs. (stretching)
5-5-5 front squat @ 45, 45, 95 lbs. (warm-up)
8-6-4-2 front squat @ 115, 135, 155, 175 lbs. (work sets)
Supersetted with
15-10-10 standing BB shoulder press @ 85, 105, 105 lbs.
15-15-15 leg press machine calf raises @ 360 lbs.
Supersetted with
12-12-12 front DB raises @ 20 lbs. (each side)
12-12 leg curl machine @ 80 lbs.
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs. (warm-up)
4-4-4-4-4-8 squat @ 215 lbs. (work sets, went crazy on the last one)
Supersetted with
12-12-12-4-4-3 OH SA DB shoulder press @ 40, 40, 40, 65, 65, 65 lbs.
5-5-5 squat @ 135, 45, 45 lbs. (stretching)
5-5-5 front squat @ 45, 45, 95 lbs. (warm-up)
8-6-4-2 front squat @ 115, 135, 155, 175 lbs. (work sets)
Supersetted with
15-10-10 standing BB shoulder press @ 85, 105, 105 lbs.
15-15-15 leg press machine calf raises @ 360 lbs.
Supersetted with
12-12-12 front DB raises @ 20 lbs. (each side)
12-12 leg curl machine @ 80 lbs.
12 PM
Biking (Stationary Bike) 22:30 [4] 6.11 mi (3:41 / mi)
slept:8.5 weight:170lbs
Stationary bike workout after my leg lift:
9 rounds of:
2 min. off, 30 sec. on
All at level 7
9 rounds of:
2 min. off, 30 sec. on
All at level 7
7 PM
Weightlifting 1:05:00 [4]
slept:8.5 weight:170lbs
For my second lift of the day, did chest/biceps @ the Smith Gym:
5-5-5 incline bench @ 45, 45, 95 lbs. (warm-up)
12-12-12-8-8F incline bench @ 135, 135, 135, 155, 155 lbs.
Supersetted with
12-12-12-8-8 preacher machine curls @ 70, 70, 70, 85, 85 lbs.
6-6-6 DB bench press @ 80 lbs. (each side)
Supersetted with
7-7-7 SA DB concentration curls @ 40 lbs. (each side)
12-12-10-10 decline hammer bench @ 180, 200, 220, 240 lbs.
Supersetted with
10-10-8-8 hammer DB curls @ 35, 35, 40, 40 lbs. (each side)
15-15-15 bent seated cable flyes @ 25 lbs. (each side)
Supersetted with
12-12 CG EZ bar curls @ 55 lbs.
5-5-5 incline bench @ 45, 45, 95 lbs. (warm-up)
12-12-12-8-8F incline bench @ 135, 135, 135, 155, 155 lbs.
Supersetted with
12-12-12-8-8 preacher machine curls @ 70, 70, 70, 85, 85 lbs.
6-6-6 DB bench press @ 80 lbs. (each side)
Supersetted with
7-7-7 SA DB concentration curls @ 40 lbs. (each side)
12-12-10-10 decline hammer bench @ 180, 200, 220, 240 lbs.
Supersetted with
10-10-8-8 hammer DB curls @ 35, 35, 40, 40 lbs. (each side)
15-15-15 bent seated cable flyes @ 25 lbs. (each side)
Supersetted with
12-12 CG EZ bar curls @ 55 lbs.
Thursday Aug 19, 2010 #
7 PM
Group PT 20:00 [4]
slept:5.0 weight:170lbs
Since we got admin rest the night before our live fire and we were at TAA leader (a kind of COP that had pull-ups bars near the water buffalo), a few of us did a workout in boots, ACU pants, and tan T-shirt after our day was done:
10 rounds, for time, of:
6 pull-ups (palm facing us)
10 push-ups
15 sit-ups
My time was ~13:20
Then, did a tabata interval calf raise workout of:
8 rounds of:
20 sec. calf raises, 10 sec. rest (holding the up position)
10 rounds, for time, of:
6 pull-ups (palm facing us)
10 push-ups
15 sit-ups
My time was ~13:20
Then, did a tabata interval calf raise workout of:
8 rounds of:
20 sec. calf raises, 10 sec. rest (holding the up position)
Wednesday Aug 18, 2010 #
6 AM
Group PT 18:00 [3] 1.85 mi (9:44 / mi)
slept:5.0 weight:170lbs
After pseudo-patrol base ops the night before, the platoon did a gear run for field PT in ACU pants, tan T-shirts, running shoes, FLC, and weapons (including 249s and 240Bs) in addition to two 5 gal. water jugs and 2 weighted ammo cans...I was the PL and had the group stop about every ~1:30 or so to switch out, I think I carried the 240B 3 times, the 249 once, and the water can once in addition to my M4...the distance is a pretty big guess, but should be fairly accurate.
Tuesday Aug 17, 2010 #
Note
Headed out to the field from Tuesday morning to 2200 Friday night...mostly SQD but also PLT ops, pretty much patrolling, react to contact, clear a trench, patrol base ops, and a culminating SQD live fire lane on Friday.
6 AM
Group PT 40:00 [4]
slept:5.5 weight:170lbs
Round robin for PT before heading out to the field:
Did two rounds of the following stations:
Rope climb
Tire flip
Handstand push-ups
Sit-ups
Push-ups
Ankles to the bar
Dips
Log jumps (side to side)
First round was 2 min. at each station, second round was 1 min.
Did two rounds of the following stations:
Rope climb
Tire flip
Handstand push-ups
Sit-ups
Push-ups
Ankles to the bar
Dips
Log jumps (side to side)
First round was 2 min. at each station, second round was 1 min.
Monday Aug 16, 2010 #
6 AM
Running intervals 37:45 [4] 5.02 mi (7:31 / mi)
slept:6.0 weight:170lbs shoes: Saucony Grid Launch
Group PT this morning, jogged down to the base of cardiac (~1.3 miles), then did:
2 x 1/4 mile on, 1/4 mile off
1 x 1/2 mile on, 1/2 mile off
2 x cardiac hill sprints (finishing at the top)
Then jogged back to Taylor Field at the slow guys pace (~1.1 miles)
Splits:
1/4: 1:22
1/4: 1:17
1/2: 2:48
Cardiac 1: 1:08
Cardiac 2: 1:05
2 x 1/4 mile on, 1/4 mile off
1 x 1/2 mile on, 1/2 mile off
2 x cardiac hill sprints (finishing at the top)
Then jogged back to Taylor Field at the slow guys pace (~1.1 miles)
Splits:
1/4: 1:22
1/4: 1:17
1/2: 2:48
Cardiac 1: 1:08
Cardiac 2: 1:05
5 PM
Weightlifting 1:09:00 [4]
slept:6.0 weight:170lbs
Back/triceps day @ the Smith Gym:
CG bent mid-row
70 lbs. x 5 x 1
105 lbs. x 5 x 1
125 lbs. x 5 x 1
150 lbs. x 4 x 5 (work sets)
Supersetted with
12-12-12-9-9 SA OH kettlebell tri ext. @ 25, 25, 25, 30, 30 lbs. (each side)
Barbell row
45 lbs. x 5 x 2
135 lbs. x 5 x 1
185 lbs. x 5 x 3 (work sets)
Supersetted with
15-15-15 dips @ BW
5-5-5 lat pull-down @ 190 lbs.
Supersetted with
10-8-6 triceps rope cable ext. @ 50, 55, 60 lbs.
6-8-8 machine mid-row @ 160 lbs.
Supersetted with
12-12-12 EZ bar french press @ 60 lbs.
5-5-5 SA DB rows @ 100 lbs. (each side)
15-15 SA triceps cable ext. @ 25 lbs. (each side)
CG bent mid-row
70 lbs. x 5 x 1
105 lbs. x 5 x 1
125 lbs. x 5 x 1
150 lbs. x 4 x 5 (work sets)
Supersetted with
12-12-12-9-9 SA OH kettlebell tri ext. @ 25, 25, 25, 30, 30 lbs. (each side)
Barbell row
45 lbs. x 5 x 2
135 lbs. x 5 x 1
185 lbs. x 5 x 3 (work sets)
Supersetted with
15-15-15 dips @ BW
5-5-5 lat pull-down @ 190 lbs.
Supersetted with
10-8-6 triceps rope cable ext. @ 50, 55, 60 lbs.
6-8-8 machine mid-row @ 160 lbs.
Supersetted with
12-12-12 EZ bar french press @ 60 lbs.
5-5-5 SA DB rows @ 100 lbs. (each side)
15-15 SA triceps cable ext. @ 25 lbs. (each side)