Training Log Archive: nlewiswallsIn the 7 days ending Oct 24, 2010:
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Sunday Oct 24, 2010 #
7 PM
Biking (Spin Biking) 45:00 [3]
slept:9.5 weight:175lbs
Moderate spinning on the Schwinn spin bike just to loosen up my legs for the RPFT tomorrow...stretched afterwards
Saturday Oct 23, 2010 #
12 PM
Weightlifting 35:00 [4]
slept:9.5 weight:175lbs
Since my girlfriend is down here for the weekend, I did her Julian Michael's level three workout (which actually kind of sucked), and then did:
5-5-5 standing barbell shoulder press @ 115 lbs.
10-10-10 barbell push press @ 115 lbs.
10-10-10 barbell curls @ 75 lbs.
5-5-5 standing barbell shoulder press @ 115 lbs.
10-10-10 barbell push press @ 115 lbs.
10-10-10 barbell curls @ 75 lbs.
Friday Oct 22, 2010 #
11 AM
Running 20:40 [4] 3.07 mi (6:44 / mi)
slept:8.0 weight:175lbs shoes: Saucony Grid Launch
Just a nice run in the middle of the day after we got switched over to HHC and released for the weekend...9 days 'til THE GER.
Mile splits:
1: 6:45
2: 6:45
3: 6:44
Mile splits:
1: 6:45
2: 6:45
3: 6:44
2 PM
Weightlifting 56:00 [4]
slept:8.0 weight:175lbs
Chest/biceps day @ the Smith Gym:
20-17-17-17 bench press @ 135 lbs.
Supersetted with
12-12-12-12 preacher curl hammer station @ 70 lbs.
7-7-7-6-6 DB bench press @ 80, 80, 80, 85, 85 lbs. (each side)
Supersetted with
10-10-10-7-7 concentration DB curls @ 35, 35, 35, 40, 40 lbs. (each side)
15-15-15 decline bench press @ 135 lbs.
Supersetted with
9-9-9 DB hammer curls @ 40 lbs. (each side)
10-10 SA lifting cable flyes @ 25 lbs. (each side)
15-15 T cable flyes @ 25 lbs. (each side)
Supersetted with
15-15-15-15 reverse EZ bar curls @ 50 lbs.
20-17-17-17 bench press @ 135 lbs.
Supersetted with
12-12-12-12 preacher curl hammer station @ 70 lbs.
7-7-7-6-6 DB bench press @ 80, 80, 80, 85, 85 lbs. (each side)
Supersetted with
10-10-10-7-7 concentration DB curls @ 35, 35, 35, 40, 40 lbs. (each side)
15-15-15 decline bench press @ 135 lbs.
Supersetted with
9-9-9 DB hammer curls @ 40 lbs. (each side)
10-10 SA lifting cable flyes @ 25 lbs. (each side)
15-15 T cable flyes @ 25 lbs. (each side)
Supersetted with
15-15-15-15 reverse EZ bar curls @ 50 lbs.
Thursday Oct 21, 2010 #
6 AM
Running 46:05 [2] 5.2 mi (8:52 / mi)
slept:6.5 weight:175lbs shoes: Saucony Grid Launch
Company run for the last day of IBOLC PT...afterwards, the 1SG smoked us for about 10 minutes with 120 4 count flutter kicks, bridging, etc.
8 PM
Weightlifting 51:00 [4]
slept:6.5 weight:175lbs
Leg/shoulders day @ the Smith Gym:
Leg press
390 lbs. x 8 x 3
440 lbs. x 6 x 3
490 lbs. x 5 x 3
Supersetted with
9-9-9 standing shoulder DB press @ 50 lbs. (each side)
10-10-10 seated hammer shoulder press @ 70 lbs. (each side)
8-8-8 standing front EZ bar raises @ 60 lbs.
14-14-14 calf raises (on leg press) @ 310 lbs.
Supersetted with
8-8-8 lateral DB raises @ 30 lbs. (each side)
12-12-12 seated leg curls @ 90 lbs.
15-12-9 hammer shrugs @ 205, 255, 305 lbs.
Leg press
390 lbs. x 8 x 3
440 lbs. x 6 x 3
490 lbs. x 5 x 3
Supersetted with
9-9-9 standing shoulder DB press @ 50 lbs. (each side)
10-10-10 seated hammer shoulder press @ 70 lbs. (each side)
8-8-8 standing front EZ bar raises @ 60 lbs.
14-14-14 calf raises (on leg press) @ 310 lbs.
Supersetted with
8-8-8 lateral DB raises @ 30 lbs. (each side)
12-12-12 seated leg curls @ 90 lbs.
15-12-9 hammer shrugs @ 205, 255, 305 lbs.
Tuesday Oct 19, 2010 #
8 PM
Weightlifting 52:00 [4]
slept:6.0 weight:175lbs
Back/triceps day @ the Smith Gym:
15-11-7-4 machine CG mid-row @ 120, 140, 160, 180 lbs.
Supersetted with
11-11-11-11 straight bar cable ext. @ 65 lbs.
15-11-7-4 machine CG mid-row (thumbless grip) @ 120, 140, 160, 180 lbs.
Supersetted with
9-9-9-9 standing overhead DB triceps ext. @ 65 lbs.
15-15-15-7-7 CG lat pull-down @ 130, 130, 170, 170 lbs.
Supersetted with
11-11-11-15-15 triceps v-bar cable ext. @ 65, 65, 57.5, 57.5 lbs.
5-5-5 SA cable rows @ 90 lbs. (each side)
Supersetted with
10-10-10 straight bar push-down @ 57.5 lbs.
15-15 rolling DB ext. @ 25 lbs. (each side)
15-11-7-4 machine CG mid-row @ 120, 140, 160, 180 lbs.
Supersetted with
11-11-11-11 straight bar cable ext. @ 65 lbs.
15-11-7-4 machine CG mid-row (thumbless grip) @ 120, 140, 160, 180 lbs.
Supersetted with
9-9-9-9 standing overhead DB triceps ext. @ 65 lbs.
15-15-15-7-7 CG lat pull-down @ 130, 130, 170, 170 lbs.
Supersetted with
11-11-11-15-15 triceps v-bar cable ext. @ 65, 65, 57.5, 57.5 lbs.
5-5-5 SA cable rows @ 90 lbs. (each side)
Supersetted with
10-10-10 straight bar push-down @ 57.5 lbs.
15-15 rolling DB ext. @ 25 lbs. (each side)
Monday Oct 18, 2010 #
6 AM
Running 44:59 [3] 6.12 mi (7:21 / mi)
slept:6.0 weight:175lbs shoes: Saucony Grid Launch
Run for PT this morning...it was really smoky -- must be a fire going on somewhere -- felt like running in China or something...started out pretty fast but then slowed up once we had about 1/4 fall out.
Mile splits:
1: 6:46
2: 6:56
3: 6:51
4: 7:26
5: 8:52
6: 7:14
Afterwards did 25 pull-ups (16-9)
Mile splits:
1: 6:46
2: 6:56
3: 6:51
4: 7:26
5: 8:52
6: 7:14
Afterwards did 25 pull-ups (16-9)
5 PM
Biking (Recumbent Stationary Bike) 15:00 [3] 4.5 mi (3:20 / mi)
slept:6.0 weight:175lbs
I hate the recumbent stationary bike, but Smith Gym was so crowded at 1700 that we decided to bike and stretch our legs prior to lifting (we would have done it at the end anyways, albeit on spin bikes -- a spin class was going on at the time). Kept it at level 8 at roughly 95 RPM.
6 PM
Weightlifting 1:10:00 [4]
slept:6.0 weight:175lbs
Chest/biceps day @ the Smith Gym:
Incline Bench
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 5 x 1
195 lbs. x 3 x 3 (work sets, went for a fourth on all three and failed each)
135 lbs. x 15 x 3 (work sets)
Supersetted with
15-15-15-10-10-10 EZ bar curls @ 60, 60, 60, 80, 80, 80 lbs.
7-7-7-14-14-14 DB bench press @ 80, 80, 80, 65, 65, 65 lbs. (each side)
Supersetted with
7-7-7-7-7-7 hammer DB curls @ 45 lbs. (each side)
15-15-4(F)-4(F) decline bench press @ 135, 135, 205, 205 lbs.
11-11 DB flyes @ 45 lbs. (each side)
Incline Bench
45 lbs. x 5 x 2
95 lbs. x 5 x 1
135 lbs. x 5 x 1
195 lbs. x 3 x 3 (work sets, went for a fourth on all three and failed each)
135 lbs. x 15 x 3 (work sets)
Supersetted with
15-15-15-10-10-10 EZ bar curls @ 60, 60, 60, 80, 80, 80 lbs.
7-7-7-14-14-14 DB bench press @ 80, 80, 80, 65, 65, 65 lbs. (each side)
Supersetted with
7-7-7-7-7-7 hammer DB curls @ 45 lbs. (each side)
15-15-4(F)-4(F) decline bench press @ 135, 135, 205, 205 lbs.
11-11 DB flyes @ 45 lbs. (each side)