Training Log Archive: nlewiswallsIn the 7 days ending Feb 13, 2011:
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Sunday Feb 13, 2011 #
3 PM
Running 20:46 [3] 3.02 mi (6:53 / mi)
slept:9.5 weight:185lbs shoes: Saucony Grid Launch
Another awesome day for a run...run still hurt, but I was happier with the pace (granted this was a shorter run).
Mile splits:
1 6:47
2 6:55
3 6:57
Mile splits:
1 6:47
2 6:55
3 6:57
8 PM
Weightlifting (Leg/Shoulders Lift) 50:00 [4]
slept:9.5 weight:185lbs
12-12-12-9-9-9 V-squat @ 230, 230, 230, 270, 270, 270 lbs.
Supersetted with
15-15-15 standing shoulder DB press @ 45 lbs. (each side)
8-8-8 lateral DB raises @ 35 lbs. (each side)
12-12-12 seated hammer leg curls @ 95 lbs.
Supersetted with
11-11-11 front DB raises @ 25 lbs. (each side)
15-15-15 calf raises (on V-squat) @ 320 lbs.
Supersetted with
12-12-12 hammer standing shrugs @ 180(+) lbs.
8-8 DB lunges @ 60 lbs. (each hand)
Supersetted with
15-15 lateral DB raises @ 15 lbs. (each side)
15-15 DB goblet squats @ 75 lbs.
Supersetted with
15-15-15 standing shoulder DB press @ 45 lbs. (each side)
8-8-8 lateral DB raises @ 35 lbs. (each side)
12-12-12 seated hammer leg curls @ 95 lbs.
Supersetted with
11-11-11 front DB raises @ 25 lbs. (each side)
15-15-15 calf raises (on V-squat) @ 320 lbs.
Supersetted with
12-12-12 hammer standing shrugs @ 180(+) lbs.
8-8 DB lunges @ 60 lbs. (each hand)
Supersetted with
15-15 lateral DB raises @ 15 lbs. (each side)
15-15 DB goblet squats @ 75 lbs.
Saturday Feb 12, 2011 #
5 PM
Running 36:02 [3] 5.03 mi (7:10 / mi)
slept:9.5 weight:185lbs shoes: Saucony Grid Launch
Nice day for a run...about 58 degrees and clear...run hurt though -- out of running shape:
Mile splits:
1 7:02
2 7:14
3 7:12
4 7:15
5 7:07
Mile splits:
1 7:02
2 7:14
3 7:12
4 7:15
5 7:07
Friday Feb 11, 2011 #
6 AM
Group PT 33:00 [3]
slept:6.0 weight:185lbs
Ran down to and around Doughboy Stadium and back to Taylor Field.
Then, we did a couple sets of relay races involving sprint/exercise/sprint.
Stupid PT.
Then, we did a couple sets of relay races involving sprint/exercise/sprint.
Stupid PT.
3 PM
Weightlifting (Chest/Biceps/Forearm Lift) 59:00 [4]
slept:6.0 weight:185lbs
15-15-15 incline bench press @ 135 lbs.
Supersetted with
10-10-10 EZ bar curls @ 75 lbs.
15-15-11-11 incline hammer bench @ 145, 145, 165, 165 lbs.
Supersetted with
7-7-13-13 hammer DB curls @ 45, 45, 35, 35 lbs. (each side)
8-8-8-8 DB bench press @ 75 lbs. (each side)
Supersetted with
15-12-12-8 DB concentration curls @ 25, 30, 30, 35 lbs. (each side)
15-12-9 decline hammer bench press @ 185, 205, 225 lbs.
Supersetted with
15-15-15 reverse EZ bar curls @ 50 lbs.
13-13 SA cable DB flyes @ 25 lbs. (each side)
Supersetted with
9-9 SA cable DB curls @ 25 lbs. (each side)
2 x side planks each side @ 40 sec., 45 sec.
Supersetted with
10-10-10 EZ bar curls @ 75 lbs.
15-15-11-11 incline hammer bench @ 145, 145, 165, 165 lbs.
Supersetted with
7-7-13-13 hammer DB curls @ 45, 45, 35, 35 lbs. (each side)
8-8-8-8 DB bench press @ 75 lbs. (each side)
Supersetted with
15-12-12-8 DB concentration curls @ 25, 30, 30, 35 lbs. (each side)
15-12-9 decline hammer bench press @ 185, 205, 225 lbs.
Supersetted with
15-15-15 reverse EZ bar curls @ 50 lbs.
13-13 SA cable DB flyes @ 25 lbs. (each side)
Supersetted with
9-9 SA cable DB curls @ 25 lbs. (each side)
2 x side planks each side @ 40 sec., 45 sec.
Thursday Feb 10, 2011 #
6 AM
Group PT (Round Robin Events) 35:00 [3]
slept:5.0 weight:185lbs
I thought this was pretty stupid...had to be scaled back because it was wet/rainy, so a par workout became a subpar one. Hate Army group PT.
By a 30-ish man group, did the following:
Ran from Taylor Field to Doughboy Stadium
100 yards lunges
1 full lap of stairs
Ran from Doughboy Stadium to Taylor Field
100 sit-ups with partner (2 sets of 50/50)
Buddy carries to pull-up bars
21 pull-ups with partner (12/9)
Very, very easy and didn't live up to it's name: "The Smoker"
By a 30-ish man group, did the following:
Ran from Taylor Field to Doughboy Stadium
100 yards lunges
1 full lap of stairs
Ran from Doughboy Stadium to Taylor Field
100 sit-ups with partner (2 sets of 50/50)
Buddy carries to pull-up bars
21 pull-ups with partner (12/9)
Very, very easy and didn't live up to it's name: "The Smoker"
3 PM
Weightlifting (Back/Triceps Day) 49:00 [4]
slept:5.0 weight:185lbs
15-12-12-8-8-6 CG machine row @ 120, 140, 140, 160, 160, 170 lbs.
Supersetted with
15-12-12-9-9-8 neutral v-bar cable triceps ext. @ 57.5, 70, 70, 77.5, 77.5, 82.5 lbs.
15-15-11 CG lat pull-down @ 140, 140, 160 lbs.
Supersetted with
10-10-10 rope cable triceps ext. @ 47.5 lbs.
5-5-5 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 DB rolling triceps ext. @ 25 lbs. (each side)
15-15-15 reverse barbell rows @ 115 lbs.
12-12 lat pull-down @ 140 lbs.
Supersetted with
15-15 SA cable triceps ext. @ 25 lbs. (each side)
2 x 20/30 sec. static cable Plyoff holds @ 30, 20 lbs. (each side)
Supersetted with
15-12-12-9-9-8 neutral v-bar cable triceps ext. @ 57.5, 70, 70, 77.5, 77.5, 82.5 lbs.
15-15-11 CG lat pull-down @ 140, 140, 160 lbs.
Supersetted with
10-10-10 rope cable triceps ext. @ 47.5 lbs.
5-5-5 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 DB rolling triceps ext. @ 25 lbs. (each side)
15-15-15 reverse barbell rows @ 115 lbs.
12-12 lat pull-down @ 140 lbs.
Supersetted with
15-15 SA cable triceps ext. @ 25 lbs. (each side)
2 x 20/30 sec. static cable Plyoff holds @ 30, 20 lbs. (each side)
Wednesday Feb 9, 2011 #
8 PM
Weightlifting (Leg/Shoulders Lift) 56:00 [4]
slept:9.0 weight:185lbs
8-8-8 smith machine front squat @ 105 lbs.
Supersetted with
10-10-10 arnold DB shoulder press @ 40 lbs. (each side)
12-12-10-8-8 sumo deadlift @ 140, 190, 210, 230, 230 lbs.
Supersetted with
15-15-15 front plate raises @ 45 lbs.
13-13 SA DB standing shoulder press @ 45 lbs. (each side)
10-10-8-10 hammer V-squat @ 230, 230, 270, 270 lbs.
Supersetted with
12-12-9-8 hammer shoulder press @ 65, 65, 80, 80 lbs. (each side)
12-12-12 hammer seated leg curl @ 90 lbs.
Supersetted with
14-14-14 front DB raises @ 20 lbs. (each side)
12-12 calf raise (on V-squat) @ 320 lbs.
supersetted with
12-12 hammer shrugs @ 230 lbs.
Supersetted with
10-10-10 arnold DB shoulder press @ 40 lbs. (each side)
12-12-10-8-8 sumo deadlift @ 140, 190, 210, 230, 230 lbs.
Supersetted with
15-15-15 front plate raises @ 45 lbs.
13-13 SA DB standing shoulder press @ 45 lbs. (each side)
10-10-8-10 hammer V-squat @ 230, 230, 270, 270 lbs.
Supersetted with
12-12-9-8 hammer shoulder press @ 65, 65, 80, 80 lbs. (each side)
12-12-12 hammer seated leg curl @ 90 lbs.
Supersetted with
14-14-14 front DB raises @ 20 lbs. (each side)
12-12 calf raise (on V-squat) @ 320 lbs.
supersetted with
12-12 hammer shrugs @ 230 lbs.
Tuesday Feb 8, 2011 #
6 AM
Running (PT Formation Run) 24:01 [2] 2.83 mi (8:29 / mi)
slept:6.0 weight:185lbs shoes: Saucony Grid Launch
A warm-up run for our workout...ran as a company so we had to stop for fall-outs and all that...slow run.
Group PT (1SG Century Club Workout) 25:00 [4]
slept:6.0 weight:185lbs
We did push-up workout this with a partner, and the 1SG called out the sets in no particular order...to the best of my memory, it went like this for the first set, and then kept going with varying reps and order:
30 PU
20 wide grip PU
10 close grip PU
10 clapping PU
10 scorpion (5 each leg) PU
20 partner assisted (10 with partner/10 regular) PU
30 burnout PU (on knees)
25 4-count overhead arm claps
20 4 count overhead arm claps
etc. etc. etc.
30 PU
20 wide grip PU
10 close grip PU
10 clapping PU
10 scorpion (5 each leg) PU
20 partner assisted (10 with partner/10 regular) PU
30 burnout PU (on knees)
25 4-count overhead arm claps
20 4 count overhead arm claps
etc. etc. etc.
3 PM
Weightlifting (Chest/Biceps/Forearm Lift) 53:00 [4]
slept:6.0 weight:185lbs
A little sore from the push-up workout, but decided to role with it.
8-8-8-7-7-7 DB bench press @ 75, 75, 75, 80, 80, 80 lbs. (each side)
Supersetted with
15-15-11-11 EZ bar curls @ 60, 60, 70, 70 lbs.
12-12 hammer preacher curls @ 75 lbs.
12-12-10-8 incline hammer bench @ 145, 145, 165, 185 lbs.
Supersetted with
10-10-12-12 DB concentration curls @ 35, 35, 30, 30 lbs. (each side)
15-15 decline bench @ 140 lbs.
Supersetted with
12-12 DB hammer curls @ 35 lbs. (each side)
8-12 wide chest hammer bench @ 230, 200 lbs.
Supersetted with
7-7 DB hammer curls @ 45 lbs. (each side)
10-12 SA cable flyes @ 30, 25 lbs. (each side)
11-11 SA cable curls @ 25 lbs. (each side)
8-8-8-7-7-7 DB bench press @ 75, 75, 75, 80, 80, 80 lbs. (each side)
Supersetted with
15-15-11-11 EZ bar curls @ 60, 60, 70, 70 lbs.
12-12 hammer preacher curls @ 75 lbs.
12-12-10-8 incline hammer bench @ 145, 145, 165, 185 lbs.
Supersetted with
10-10-12-12 DB concentration curls @ 35, 35, 30, 30 lbs. (each side)
15-15 decline bench @ 140 lbs.
Supersetted with
12-12 DB hammer curls @ 35 lbs. (each side)
8-12 wide chest hammer bench @ 230, 200 lbs.
Supersetted with
7-7 DB hammer curls @ 45 lbs. (each side)
10-12 SA cable flyes @ 30, 25 lbs. (each side)
11-11 SA cable curls @ 25 lbs. (each side)
Monday Feb 7, 2011 #
4 PM
Weightlifting (Back/Triceps Lift) 49:00 [4]
slept:6.0 weight:185lbs
15-12-12-8-8-8 CG machine mid-row @ 120, 140, 140, 160, 160, 160 lbs.
Supersetted with
12-12-12 rope cable triceps ext. @ 50 lbs.
8-8-8 overhead DB triceps ext. @ 70 lbs.
12-12-9-9 CG lat pull-down @ 140, 140, 160, 160 lbs.
Supersetted with
8-8 SA overhead DB triceps ext. @ 25 lbs. (each side)
12-12 SA cable no handle ext. @ 20 lbs. (each side)
10-10 straight arm bar cable press-down @ 57.5 lbs.
Supersetted with
13-13 straight bar cable triceps ext. @ 50 lbs.
5-5-5 SA DB rows @ 95 lbs. (each side)
Supersetted with
13-13-13 EZ bar french press @ 50 lbs.
15-14 SA cable triceps ext. @ 25 lbs. (each side)
2 x 30 sec. static cable Plyoff holds @ 20 lbs. (each side)
Supersetted with
12-12-12 rope cable triceps ext. @ 50 lbs.
8-8-8 overhead DB triceps ext. @ 70 lbs.
12-12-9-9 CG lat pull-down @ 140, 140, 160, 160 lbs.
Supersetted with
8-8 SA overhead DB triceps ext. @ 25 lbs. (each side)
12-12 SA cable no handle ext. @ 20 lbs. (each side)
10-10 straight arm bar cable press-down @ 57.5 lbs.
Supersetted with
13-13 straight bar cable triceps ext. @ 50 lbs.
5-5-5 SA DB rows @ 95 lbs. (each side)
Supersetted with
13-13-13 EZ bar french press @ 50 lbs.
15-14 SA cable triceps ext. @ 25 lbs. (each side)
2 x 30 sec. static cable Plyoff holds @ 20 lbs. (each side)
9 PM
Running 15:01 [3] 2.15 mi (6:59 / mi)
slept:6.0 weight:185lbs shoes: Saucony Grid Launch
Awful feeling run...need to be in better running shape.