Training Log Archive: nlewiswalls

Leg/shoulders day @ the Plainfield Gym:

Squat
45 lbs. x 10 x 1
95 lbs. x 10 x 1
135 lbs. x 5 x 1
185 lbs. x 5 x 5 (work sets)
Supersetted with
Standing barbell shoulder press
45 lbs. x 10 x 1
65 lbs. x 10 x 1
95 lbs. x 8 x 5 (work sets)

8-8-8 leg press @ 460 lbs.
Supersetted with
8-8-8 SA barbell shoulder press @ 45 lbs. (each side)

20-15-15 calf raises (on leg press) @ 280, 370, 370 lbs.
Supersetted with
10-10-10 overhead squat @ 45 lbs.
Supersetted with
12-12-12 lateral DB raises @ 20 lbs. (each side)

Kept the Polar Fitness recumbent bike on level 1 (which felt like level 10 because the bike was old) and made 7.36 miles in the 20 minutes

Back/triceps day @ the Plainfield Gym:

15-12-10-8-7 reverse barbell row @ 115, 115, 135, 135, 155 lbs.
Supersetted with
20-16-12-10-8 v-bar triceps cable ext. @ 50, 60, 70, 75, 80 lbs.

15-12-9-6 machine CG row @ 90, 100, 110, 120 lbs.
Supersetted with
8-8-8-8 bar cable triceps ext. @ 100 lbs.

12-12 CG lat pull-down @ 100 lbs.
Supersetted with
8-8 overhead DB ext. @ 55 lbs.

12-12- lat pull-down @ 100 lbs.
Supersetted with
12-12 SA cable triceps ext. @ 30 lbs. (each side)