Training Log Archive: nlewiswalls

Back/triceps day @ the Smith Gym:

12-12-12 wide grip machine row @ 120 lbs.
Supersetted with
12-12-12 hammer shrugs @ 205 lbs.

15-12-10-8-6-5-15 close grip machine row @ 120, 130, 140, 150, 160, 170, 130 lbs.
Supersetted with
15-12-10-8-6-6-15 straight bar cable triceps ext. @ 57.5, 62.5, 67.5, 72.5, 77.5, 82.5, 57.5 lbs.

10-10-10 straight bar push-downs @ 57.5 lbs.
Supersetted with
8/12-8/12-8(F)/12 EZ bar french press to bench press @ 60, 60, 70 lbs.

5-5-5 SA DB rows @ 105 lbs. (each side)
Supersetted with
12-12-12 V triceps DB ext. @ 25 lbs. (each side)

15-15 lat pull-downs @ 130 lbs.
Supersetted with
15-15 SA triceps cable ext. @ 25 lbs. (each side)

Great day for running...really beautiful as Fort Benning goes...since I've been trying to put on weight, the pace seemed a little bit more difficult, but that is alright.

Mile splits:

1: 6:48
2: 6:46
3: 6:47
4: 6:47
5: 6:44

Chest/biceps day @ the Smith Gym:

Incline bench press
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 15 x 3 (work sets)
185 lbs. x 4 x 3 (work sets, F on last two)
Supersetted with
9-9-9 narrow grip EZ bar curls @ 80 lbs.
9-9-9 wide girp EZ bar curls @ 80 lbs.

8-8-5-6(F) DB bench press @ 75, 75, 80, 80 lbs. (each side)
Supersetted with
8-8-15-15 hammer DB curls @ 45, 45, 30, 30 lbs. (each side)

12-12-9-9 wide hammer bench @ 180, 180, 210, 210 lbs.
Supersetted with
12-12 reverse DB curls @ 25 lbs. (each side)
15-15 reverse EZ bar curls @ 50 lbs.

13-13 DB flyes @ 40 lbs. (each side)
Supersetted with
10-9(F) SA DB cross body curls @ 30 lbs. (each side)

Been in the field since Monday after PT for Leader Forge Week 1...three days of rehearsals, drills, and dry/blank iterations leading up to a platoon live fire, followed by ~36 hours of continuous platoon patrolling/ops. Week 2 will be next week.

After a week in the field, did leg/shoulders day @ the Murphy Gym:

Squat (really rough)
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 5 x 1
185 lbs. x 3 x 1
235 lbs. x 4 x 5 (work sets)
Supersetted with
Standing barbell shoulder press
45 lbs. x 5 x 1
65 lbs. x 5 x 1
95 lbs. x 5 x 1
2-2-2-2-2 @ 125, 130, 135, 140, 140 lbs. (work sets)

7-7-7-7 front squat @ 135 lbs.
Supersetted with
10-10-10-10 seated DB shoulder press @ 50 lbs. (each side)

10-10-10 stiff legged deadlift (high start) @ 185 lbs.
Supersetted with
5-5-5 seated DB shoulder press @ 65 lbs. (each side)

12-15-15 barbell calf raises @ 135 lbs.
Supersetted with
12-12-12 lateral DB raises @ 20 lbs. (each side)

12-12 back extensions @ 25 lbs. (plate at chest)

For group PT, did an interval workout around the Taylor field loop (~.46 miles)...it rained the whole time:

3 laps warm-up, then:

Sprint 1/2 (~1:19), jog 1/2
Sprint 1/2 (~1:23), jog 1/2
Sprint full lap (~2:52)

Then, 3 laps cool down


Did some core stuff afterwards.