Training Log Archive: nlewiswallsIn the 7 days ending Oct 31, 2010:
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Friday Oct 29, 2010 #
5 PM
Running 20:00 [3] 3.09 mi (6:28 / mi)
slept:7.0 weight:175lbs shoes: Saucony Grid Launch
Nice run to loosen up on the track near Smith Gym, afterwards did 4 sets of 25 push-ups and 6 pull-ups and then stretched.
Mile splits:
1: 6:36
2: 6:24
3: 6:25
Mile splits:
1: 6:36
2: 6:24
3: 6:25
Thursday Oct 28, 2010 #
5 PM
Running 20:11 [3] 3.07 mi (6:34 / mi)
slept:9.0 weight:175lbs shoes: Saucony Grid Launch
Nice run to loosen up, afterwards did 4 sets of 25 push-ups and 6 pull-ups.
Mile splits:
1: 6:44
2: 6:38
3: 6:23
Mile splits:
1: 6:44
2: 6:38
3: 6:23
Wednesday Oct 27, 2010 #
1 PM
Weightlifting 1:05:00 [4]
slept:6.0 weight:175lbs
Leg/shoulders day @ the Smith Gym:
15-15-15-15-5-5 squat @ 135, 135, 135, 135, 225, 225 lbs.
Supersetted with
5-5-5-5-5-5 standing barbell shoulder press @ 115 lbs.
12-12-12 seated leg curl @ 90 lbs.
Supersetted with
18-15-9 seated DB shoulder press @ 45, 50, 60 lbs. (each side)
10-10-6-6-5 leg press @ 350, 350, 440, 440, 490 lbs.
Supersetted with
8-8-8-8-8 lat DB raises @ 30 lbs. (each side)
10-10 neck machine (each way) @ 25 lbs.
Supersetted with
12-12 EZ bar front raises @ 50 lbs.
15-15-15-15-5-5 squat @ 135, 135, 135, 135, 225, 225 lbs.
Supersetted with
5-5-5-5-5-5 standing barbell shoulder press @ 115 lbs.
12-12-12 seated leg curl @ 90 lbs.
Supersetted with
18-15-9 seated DB shoulder press @ 45, 50, 60 lbs. (each side)
10-10-6-6-5 leg press @ 350, 350, 440, 440, 490 lbs.
Supersetted with
8-8-8-8-8 lat DB raises @ 30 lbs. (each side)
10-10 neck machine (each way) @ 25 lbs.
Supersetted with
12-12 EZ bar front raises @ 50 lbs.
Tuesday Oct 26, 2010 #
5 AM
Note
slept:5.5 weight:175lbs
Went out to Yankee Land Nav with HHC for practice land nav and got 6/7 points in 2 hours, 45 min. during a night into day course...didn't want to go for the one outlier in the swamp far away...feeling good for next week's course (that actually counts)
7 PM
Weightlifting 59:00 [4]
slept:5.5 weight:175lbs
Chest/biceps day @ the Smith Gym:
9-9-9-8-8-8 incline DB bench @ 70, 70, 70, 75, 75, 75 lbs. (each side)
Supersetted with
9-9-9 CG EZ bar curls @ 80 lbs.
15-15-15 WG EZ bar curls @ 60 lbs.
8-8-8-15-15 DB bench press @ 80, 80, 80, 65, 65 lbs. (each side)
Supersetted with
7-7-7 SA DB concentration curls @ 40 lbs. (each side)
8-8 reverse DB curls @ 30 lbs. (each side)
6-6-6 decline hammer bench @ 270 lbs.
Supersetted with
11-11-11 DB hammer curls @ 40 lbs. (each side)
15-15 DB flyes @ 45 lbs. (each side)
9-9-9-8-8-8 incline DB bench @ 70, 70, 70, 75, 75, 75 lbs. (each side)
Supersetted with
9-9-9 CG EZ bar curls @ 80 lbs.
15-15-15 WG EZ bar curls @ 60 lbs.
8-8-8-15-15 DB bench press @ 80, 80, 80, 65, 65 lbs. (each side)
Supersetted with
7-7-7 SA DB concentration curls @ 40 lbs. (each side)
8-8 reverse DB curls @ 30 lbs. (each side)
6-6-6 decline hammer bench @ 270 lbs.
Supersetted with
11-11-11 DB hammer curls @ 40 lbs. (each side)
15-15 DB flyes @ 45 lbs. (each side)
8 PM
Biking intervals (Stationary Bike) 20:00 [3] 5.64 mi (3:33 / mi)
slept:5.5 weight:175lbs
Just biking after I lifted...mixed in some harder intervals at greater resistance levels...mostly just to loosen up to stretch.
Monday Oct 25, 2010 #
7 AM
Running race 32:25 [5] 5.0 mi (6:29 / mi)
slept:5.0 weight:175lbs shoes: Saucony Grid Launch
RPFT in IBOLC HHC a week out from the "for real" one at Ranger School...really stringent on push-ups.
My official 5MR time was 32:18
PU 69 (I counted 76)
SU 79
5MR 32:18 (my watch said 32:25)
PU 17 (pull-ups)
Mile splits:
1: 6:14
2: 6:29
3: 6:34
4: 6:39
5: 6:31
My official 5MR time was 32:18
PU 69 (I counted 76)
SU 79
5MR 32:18 (my watch said 32:25)
PU 17 (pull-ups)
Mile splits:
1: 6:14
2: 6:29
3: 6:34
4: 6:39
5: 6:31
6 PM
Weightlifting 52:00 [4]
slept:5.0 weight:175lbs
Back/triceps day @ the Smith Gym:
13-13-11-11-8-8 reverse barbell row @ 135, 135, 150, 150, 165, 165 lbs.
Supersetted with
10-10-10 overhead DB triceps ext. @ 65 lbs.
9-9-9 straight bar cable triceps ext. @ 72.5 lbs.
12-12-12-4-4-4 CG mid cable row @ 140, 140, 140, 180, 180, 180 lbs.
Supersetted with
10-10-10 v-bar cable triceps ext. @ 72.5 lbs.
12-12-12 rope cable triceps ext. @ 42.5 lbs.
12-12-12 SA DB rows @ 80 lbs. (each side)
12-12 lat pull-down @ 140 lbs.
Supersetted with
15-15 SA cable triceps ext. @ 25 lbs. (each side)
13-13-11-11-8-8 reverse barbell row @ 135, 135, 150, 150, 165, 165 lbs.
Supersetted with
10-10-10 overhead DB triceps ext. @ 65 lbs.
9-9-9 straight bar cable triceps ext. @ 72.5 lbs.
12-12-12-4-4-4 CG mid cable row @ 140, 140, 140, 180, 180, 180 lbs.
Supersetted with
10-10-10 v-bar cable triceps ext. @ 72.5 lbs.
12-12-12 rope cable triceps ext. @ 42.5 lbs.
12-12-12 SA DB rows @ 80 lbs. (each side)
12-12 lat pull-down @ 140 lbs.
Supersetted with
15-15 SA cable triceps ext. @ 25 lbs. (each side)