Training Log Archive: nlewiswallsIn the 7 days ending Jan 2, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 2, 2011 #
2 PM
Running 14:58 [3] 2.23 mi (6:43 / mi)
slept:8.0 weight:175lbs shoes: Nike Free Run+ (1st)
Heading back to Ranger School at 1800...one phase to go.
Saturday Jan 1, 2011 #
3 PM
Running 13:34 [3] 2.02 mi (6:43 / mi)
slept:8.5 weight:175lbs shoes: Nike Free Run+ (1st)
The gym was closed, so we ran on the track...easy little test to see if I could still run two miles...heading back to Ranger tomorrow.
Afterwards did 8-7-6-5-4-3-2-1 chin-ups
Afterwards did 8-7-6-5-4-3-2-1 chin-ups
Thursday Dec 30, 2010 #
1 PM
Weightlifting 46:00 [4]
slept:9.0 weight:175lbs
Back/triceps day @ the Plainfield Gym:
12-12-12-10-8-6 machine CG row @ 90, 90, 90, 100, 110, 120 lbs.
Supersetted with
4-4-15-15-10-10 CG bench @ 145, 145, 95, 95, 115, 115 lbs.
10-10-10 reverse barbell row @ 135 lbs.
Supersetted with
10-10-10 v-bar cable triceps ext. @ 70 lbs.
12-12-12 seated hammer dips @ 160(+) lbs.
Supersetted with
10-10-10 straight arm press-down @ 100 lbs.
5-5-5 SA DB row @ 90 lbs. (each side)
Supersetted with
12-12-12 SA cable triceps ext. @ 30 lbs. (each side)
12-12-12-10-8-6 machine CG row @ 90, 90, 90, 100, 110, 120 lbs.
Supersetted with
4-4-15-15-10-10 CG bench @ 145, 145, 95, 95, 115, 115 lbs.
10-10-10 reverse barbell row @ 135 lbs.
Supersetted with
10-10-10 v-bar cable triceps ext. @ 70 lbs.
12-12-12 seated hammer dips @ 160(+) lbs.
Supersetted with
10-10-10 straight arm press-down @ 100 lbs.
5-5-5 SA DB row @ 90 lbs. (each side)
Supersetted with
12-12-12 SA cable triceps ext. @ 30 lbs. (each side)
Tuesday Dec 28, 2010 #
1 PM
Weightlifting 45:00 [4]
slept:9.5 weight:177lbs
After being really sick the past couple of days, went in for chest/biceps @ the Plainfield Gym:
8-8-5-5 incline DB bench @ 65, 65, 70, 70 lbs. (each side)
Supersetted with
12-12-9-9 EZ bar curls @ 65, 65, 75, 75 lbs.
5-5-5 DB bench @ 75 lbs. (each side)
Supersetted with
15-15-15 reverse barbell curls @ 50 lbs.
12-12-8-8 decline hammer bench @ 180, 180, 230, 230 lbs.
Supersetted with
5-5-12-12 DB concentration curls @ 45, 45, 30, 30 lbs. (each side)
20 pec deck @ 175 lbs.
After this, did 5 minutes on the elliptical to loosen my legs up and then stretched for ~5-10 min. after that.
8-8-5-5 incline DB bench @ 65, 65, 70, 70 lbs. (each side)
Supersetted with
12-12-9-9 EZ bar curls @ 65, 65, 75, 75 lbs.
5-5-5 DB bench @ 75 lbs. (each side)
Supersetted with
15-15-15 reverse barbell curls @ 50 lbs.
12-12-8-8 decline hammer bench @ 180, 180, 230, 230 lbs.
Supersetted with
5-5-12-12 DB concentration curls @ 45, 45, 30, 30 lbs. (each side)
20 pec deck @ 175 lbs.
After this, did 5 minutes on the elliptical to loosen my legs up and then stretched for ~5-10 min. after that.