Training Log Archive: nlewiswallsIn the 7 days ending Sep 12, 2010:
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Sunday Sep 12, 2010 #
12 PM
Running 35:17 [4] 5.07 mi (6:58 / mi)
slept:10.0 weight:170lbs shoes: Saucony Grid Launch
Run around the main post area during the hot part of the day...it is pretty hot (~90 degrees F, 50% humidity, sunny), and I haven't done a whole lot of running recently, so that is why the intensity is at a four.
Mile splits:
1: 7:01
2: 7:00
3: 6:54
4: 6:55
5: 6:59
Mile splits:
1: 7:01
2: 7:00
3: 6:54
4: 6:55
5: 6:59
4 PM
Weightlifting 1:02:00 [4]
slept:10.0 weight:170lbs
Leg/shoulders day @ the Smith Gym:
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs. (warm-up)
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
8-8-8-8-8 standing DB shoulder press @ 50 lbs. (each side)
5-3 front squat @ 95, 135 lbs.
6-6-4(F)-4 front squat @ 155, 155, 175, 175 lbs.
Supersetted with
6-6-6-6 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10 seated leg curl @ 90, 90, 100, 100 lbs.
Supersetted with
8-8 lateral DB raises @ 30 lbs. (each side)
8-8 front DB raises @ 30 lbs. (each side)
12-12-12 standing smith machine calf raises @ 185 lbs.
Supersetted with
12-12-12 standing hammer shrugs @ 185 lbs.
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs. (warm-up)
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
8-8-8-8-8 standing DB shoulder press @ 50 lbs. (each side)
5-3 front squat @ 95, 135 lbs.
6-6-4(F)-4 front squat @ 155, 155, 175, 175 lbs.
Supersetted with
6-6-6-6 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10 seated leg curl @ 90, 90, 100, 100 lbs.
Supersetted with
8-8 lateral DB raises @ 30 lbs. (each side)
8-8 front DB raises @ 30 lbs. (each side)
12-12-12 standing smith machine calf raises @ 185 lbs.
Supersetted with
12-12-12 standing hammer shrugs @ 185 lbs.
5 PM
Biking (Stationary Bike) 10:00 [3] 3.05 mi (3:17 / mi)
slept:10.0 weight:170lbs
Just some biking @ level 7 to get my legs flushed to stretch after I lifted.
Saturday Sep 11, 2010 #
10 AM
Weightlifting 1:00:00 [4]
slept:8.5 weight:170lbs
Back/triceps day @ the Smith Gym:
5-5-5 reverse barbell row @ 45, 45, 95 lbs. (warm up)
12-12-12-12 reverse barbell row @ 135 lbs.
Supersetted with
9-9-9-9 standing OH DB triceps press @ 60 lbs.
12-10-8-6 machine mid-row @ 130, 145, 160, 170 lbs.
Supersetted with
10-10-8-7 straight bar triceps cable ext. @ 72.5, 72.5, 80, 80 lbs.
12-10-8-6 machine mid-row @ 125, 135, 145, 155 lbs.
Supersetted with
10-10-8-8 V-bar triceps cable ext. @ 65, 65, 72.5, 72.5 lbs.
5-5-5 SA DB row @ 105 lbs. (each side)
Supersetted with
8-8-8 rolling DB triceps ext. @ 30 lbs. (each side)
12-12-12 WG lat pull-down @ 125 lbs.
Supersetted with
15-15-15 SA cable triceps ext. @ 25 lbs. (each side)
5-5-5 reverse barbell row @ 45, 45, 95 lbs. (warm up)
12-12-12-12 reverse barbell row @ 135 lbs.
Supersetted with
9-9-9-9 standing OH DB triceps press @ 60 lbs.
12-10-8-6 machine mid-row @ 130, 145, 160, 170 lbs.
Supersetted with
10-10-8-7 straight bar triceps cable ext. @ 72.5, 72.5, 80, 80 lbs.
12-10-8-6 machine mid-row @ 125, 135, 145, 155 lbs.
Supersetted with
10-10-8-8 V-bar triceps cable ext. @ 65, 65, 72.5, 72.5 lbs.
5-5-5 SA DB row @ 105 lbs. (each side)
Supersetted with
8-8-8 rolling DB triceps ext. @ 30 lbs. (each side)
12-12-12 WG lat pull-down @ 125 lbs.
Supersetted with
15-15-15 SA cable triceps ext. @ 25 lbs. (each side)
Friday Sep 10, 2010 #
5 AM
Ruck March 3:25:00 [4] 10.0 mi (20:30 / mi)
slept:7.0 weight:170lbs
The IBOLC 10 mile ruck with full platoon equipment on dirt roads...this was broken down into a squad competition, so each squad had a M240, AG bags, and radios in addition to our normal equipment (M4's, M249's, etc.) and we carried an MRE box for a mile and a half...we switched out loads sporadically and I carried the M240 twice for 30 min. each time...I think my ruck with water weighed 55-60 lbs. -- fun stuff.
Time includes a major break around mile 6.5 when our company had to admin halt for 20 min. or so after we sent 2 people to the hospital for heat injuries.
Time includes a major break around mile 6.5 when our company had to admin halt for 20 min. or so after we sent 2 people to the hospital for heat injuries.
6 PM
Weightlifting 1:05:00 [4]
slept:7.0 weight:170lbs
Chest/biceps day @ the Smith Gym:
5-5-5-5 incline bench @ 45, 45, 95, 135 lbs. (warm-up)
5-5-5-5-5 incline bench @ 175 lbs.
Supersetted with
12-12-12-12-12-12 EZ bar curls @ 70 lbs.
7-7-6-6-5-5 DB bench @ 80, 80, 85, 85, 90, 90 lbs. (each side)
Supersetted with
6-6-6 DB concentration curls @ 45 lbs. (each side)
12-12-12 DB concentration curls @ 30 lbs. (each side)
12-12-12-12 decline hammer bench @ 230 lbs.
Supersetted with
6-6-6-6 DB hammer curls @ 45 lbs. (each side)
12-12-12 DB flyes @ 45 lbs. (each side)
Supersetted with
12-12-12 reverse EZ bar curls @ 50 lbs.
5-5-5-5 incline bench @ 45, 45, 95, 135 lbs. (warm-up)
5-5-5-5-5 incline bench @ 175 lbs.
Supersetted with
12-12-12-12-12-12 EZ bar curls @ 70 lbs.
7-7-6-6-5-5 DB bench @ 80, 80, 85, 85, 90, 90 lbs. (each side)
Supersetted with
6-6-6 DB concentration curls @ 45 lbs. (each side)
12-12-12 DB concentration curls @ 30 lbs. (each side)
12-12-12-12 decline hammer bench @ 230 lbs.
Supersetted with
6-6-6-6 DB hammer curls @ 45 lbs. (each side)
12-12-12 DB flyes @ 45 lbs. (each side)
Supersetted with
12-12-12 reverse EZ bar curls @ 50 lbs.
7 PM
Biking warm up/down (Stationary Bike) 10:00 [3] 2.84 mi (3:31 / mi)
slept:7.0 weight:170lbs
Just a build up through the 10 minutes from level 10 to level 13 holding ~100 RPM too loosen up my legs for some stretching
Wednesday Sep 8, 2010 #
6 AM
Group PT 18:37 [3]
slept:5.0 weight:170lbs
Got out of our patrol base to do some field PT of my own design.
5 rounds, for time, of:
Lunge to station 1
20 push-ups
Sprint to station 2
20 air squats
Lunge to station 3
20 4-count flutter kicks
Sprint back to start
5 burpees
Rested 1 min. in between each round...did this in 18:37 wearing ACU bottom, running shoes, and tan t-shirt.
5 rounds, for time, of:
Lunge to station 1
20 push-ups
Sprint to station 2
20 air squats
Lunge to station 3
20 4-count flutter kicks
Sprint back to start
5 burpees
Rested 1 min. in between each round...did this in 18:37 wearing ACU bottom, running shoes, and tan t-shirt.
Tuesday Sep 7, 2010 #
6 AM
Running 54:50 [3] 7.03 mi (7:48 / mi)
slept:6.5 weight:170lbs shoes: Saucony Grid Launch
1SG PT this morning with our platoon, ran down and around the airfield to the back gate and then back to Taylor field...time does not include two pauses to let fall outs to catch up. Afterwards we did some stupid push-up pyramid that smoked the 1SG more than most of us.
Monday Sep 6, 2010 #
5 PM
Biking warm up/down (Spin Biking) 5:00 [2]
slept:7.0 weight:170lbs
Quick warm-up on the spin bike...no distance
Biking (Stationary Bike) 20:00 [3] 6.16 mi (3:15 / mi)
slept:7.0 weight:170lbs
After the warm-up, got my cardio done before I lifted...just had the bike at level 8 and then worked up a pretty good sweat.
6 PM
Weightlifting 1:00:00 [4]
slept:7.0 weight:170lbs
Leg/shoulders day @ the Smith Gym:
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs.
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
7-7-7-7-7 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10-8-8 front squat @ 95, 95, 115, 115, 135, 135 lbs.
Supersetted with
7-7-7-7 SA lateral DB raises @ 30 lbs. (each side)
15-15-15 calf raises (on leg press) @ 270 lbs.
Supersetted with
10-10-10 front raises @ 25 lbs. (each side)
12-12-12 seated leg curl @ 80 lbs.
Supersetted with
15-15 DB lateral raises @ 15 lbs. (each side)
5-5-5-5-3 squat @ 45, 45, 95, 135, 185 lbs.
5-5-5-5-5 squat @ 225 lbs.
Supersetted with
7-7-7-7-7 seated DB shoulder press @ 65 lbs. (each side)
12-12-10-10-8-8 front squat @ 95, 95, 115, 115, 135, 135 lbs.
Supersetted with
7-7-7-7 SA lateral DB raises @ 30 lbs. (each side)
15-15-15 calf raises (on leg press) @ 270 lbs.
Supersetted with
10-10-10 front raises @ 25 lbs. (each side)
12-12-12 seated leg curl @ 80 lbs.
Supersetted with
15-15 DB lateral raises @ 15 lbs. (each side)