Training Log Archive: nlewiswallsIn the 7 days ending Mar 6, 2011:
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Sunday Mar 6, 2011 #
5 PM
Weightlifting (Leg/Core Lift) 1:10:00 [4]
slept:8.5 weight:185lbs
8-8-8-8-8 squat @ 225 lbs.
Supersetted with
30-30-25-25-20 decline sit-ups @ BW, BW, 10, 10, 25 lbs. (plate at head)
5-5-5 sumo deadlifts @ 235 lbs.
Supersetted with
15-15-15 reverse crunches (on bench)
12-10-8 seated leg curls @ 100, 105, 110 lbs.
Supersetted with
12-12-12 standing oblique plate raises @ 45 lbs. (each side)
8-8-8-8 leg press @ 440 lbs.
15-15-15 leg extension machine @ 95 lbs.
20-20 calf raises (on leg press @ 260 lbs.
Supersetted with
30-30-25-25-20 decline sit-ups @ BW, BW, 10, 10, 25 lbs. (plate at head)
5-5-5 sumo deadlifts @ 235 lbs.
Supersetted with
15-15-15 reverse crunches (on bench)
12-10-8 seated leg curls @ 100, 105, 110 lbs.
Supersetted with
12-12-12 standing oblique plate raises @ 45 lbs. (each side)
8-8-8-8 leg press @ 440 lbs.
15-15-15 leg extension machine @ 95 lbs.
20-20 calf raises (on leg press @ 260 lbs.
Saturday Mar 5, 2011 #
11 AM
Weightlifting (Shoulders/Traps Lift) 48:00 [4]
slept:9.5 weight:185lbs
12-12-10-10 DB seated shoulder press @ 45, 50, 55, 55 lbs. (each side)
10-10-10 EZ bar upright row @ 80 lbs.
Supersetted with
12-12-12 front plate raises @ 45 lbs.
12-12-12 DB shrugs @ 70 lbs. (each side)
Supersetted with
8-8-10 lateral DB raises @ 30, 30, 25 lbs. (each side)
12-12 hammer shrugs @ 225 lbs.
12-12-12 front EZ bar raises @ 40 lbs.
Supersetted with
12-12-12 bent DB lateral raises @ 15 lbs. (each side)
8-8-10 iso hammer lateral raise machine @ 20 lbs. (each side)
Supersetted with
10-10 machine trap shrugs @ 140 lbs.
12-12 iso hammer shoulder press @ 70 lbs. (each side)
10-10-10 EZ bar upright row @ 80 lbs.
Supersetted with
12-12-12 front plate raises @ 45 lbs.
12-12-12 DB shrugs @ 70 lbs. (each side)
Supersetted with
8-8-10 lateral DB raises @ 30, 30, 25 lbs. (each side)
12-12 hammer shrugs @ 225 lbs.
12-12-12 front EZ bar raises @ 40 lbs.
Supersetted with
12-12-12 bent DB lateral raises @ 15 lbs. (each side)
8-8-10 iso hammer lateral raise machine @ 20 lbs. (each side)
Supersetted with
10-10 machine trap shrugs @ 140 lbs.
12-12 iso hammer shoulder press @ 70 lbs. (each side)
Friday Mar 4, 2011 #
9 AM
Weightlifting (Back/Triceps Lift) 47:00 [4]
slept:5.0 weight:185lbs
15-15-8-8-6-6 machine mid-row @ 140, 140, 160, 160, 170, 170 lbs.
Supersetted with
15-15-8-8-6-6 CG triceps cable ext. @ 50, 50, 72.5, 72.5, 80, 80 lbs.
15-15-12-8 reverse CG lat pull-down @ 120, 140, 160, 180 lbs.
Supersetted with
12-12-12-12 rope cable triceps ext. @ 42.5 lbs.
5-5-5 SA DB row @ 105 lbs. (each side)
Supersetted with
8-12-12 SA DB overhead triceps ext. @ 25, 20, 20 lbs. (each side)
15-15 WG lat pull-down @ 120 lbs.
Supersetted with
11-12 SA cable triceps ext. @ 30 lbs. (was smoked, did negatives after ~7/8/9 depending on the arm and set)
12-12 straight bar cable press-down @ 50 lbs.
Supersetted with
15-15-8-8-6-6 CG triceps cable ext. @ 50, 50, 72.5, 72.5, 80, 80 lbs.
15-15-12-8 reverse CG lat pull-down @ 120, 140, 160, 180 lbs.
Supersetted with
12-12-12-12 rope cable triceps ext. @ 42.5 lbs.
5-5-5 SA DB row @ 105 lbs. (each side)
Supersetted with
8-12-12 SA DB overhead triceps ext. @ 25, 20, 20 lbs. (each side)
15-15 WG lat pull-down @ 120 lbs.
Supersetted with
11-12 SA cable triceps ext. @ 30 lbs. (was smoked, did negatives after ~7/8/9 depending on the arm and set)
12-12 straight bar cable press-down @ 50 lbs.
10 AM
Biking (Stationary Bike) 20:00 [3] 6.05 mi (3:18 / mi)
slept:5.0 weight:185lbs
Biked right after I lifted...moderate pace.
Thursday Mar 3, 2011 #
12 PM
Weightlifting (Chest/Biceps/Forearm Lift) 52:00 [4]
slept:7.0 weight:185lbs
9-9-9-5-5 DB bench press @ 80, 80, 80, 85, 85 lbs. (each side)
Supersetted with
9-9-9-13-13 EZ bar curls @ 80, 80, 80, 70, 70 lbs.
9-9-9 incline hammer bench @ 185 lbs.
Supersetted with
10-10-10 SA DB concentration curls @ 30 lbs. (each side)
12-12 incline DB bench @ 65 lbs. (each side)
15-15 incline DB flyes @ 35 lbs. (each side)
Supersetted with
11-11-11-11 reverse EZ bar curls @ 60 lbs.
15-15 decline bench @ 135 lbs.
Supersetted with
12-12 SA cable biceps curls @ 25 lbs. (each side)
Supersetted with
9-9-9-13-13 EZ bar curls @ 80, 80, 80, 70, 70 lbs.
9-9-9 incline hammer bench @ 185 lbs.
Supersetted with
10-10-10 SA DB concentration curls @ 30 lbs. (each side)
12-12 incline DB bench @ 65 lbs. (each side)
15-15 incline DB flyes @ 35 lbs. (each side)
Supersetted with
11-11-11-11 reverse EZ bar curls @ 60 lbs.
15-15 decline bench @ 135 lbs.
Supersetted with
12-12 SA cable biceps curls @ 25 lbs. (each side)
Wednesday Mar 2, 2011 #
10 AM
Weightlifting (Leg/Core Day) 1:06:00 [4]
slept:5.0 weight:185lbs
8-8-8-8-3-4 squat @ 225, 225, 225, 225, 265, 235 lbs.
Supersetted with
30-30-20-20-25-25 incline sit-ups @ BW, BW, 25, 25, 10, 10 lbs. (plate at head)
8-6-5 sumo deadlift @ 225, 245, 265 lbs.
Supersetted with
12-12-12 reverse crunches (on bench)
18-15-10 seated leg curls @ 95, 100, 105 lbs.
Supersetted with
3 x 1 min. front bridges
8-8-5-5 leg press @ 440, 440, 530, 530 lbs.
20-20 calf raises (on leg press) @ 260 lbs.
2 x 40 sec. side bridges (each side)
Supersetted with
30-30-20-20-25-25 incline sit-ups @ BW, BW, 25, 25, 10, 10 lbs. (plate at head)
8-6-5 sumo deadlift @ 225, 245, 265 lbs.
Supersetted with
12-12-12 reverse crunches (on bench)
18-15-10 seated leg curls @ 95, 100, 105 lbs.
Supersetted with
3 x 1 min. front bridges
8-8-5-5 leg press @ 440, 440, 530, 530 lbs.
20-20 calf raises (on leg press) @ 260 lbs.
2 x 40 sec. side bridges (each side)
Tuesday Mar 1, 2011 #
6 PM
Running 21:06 [3] 3.04 mi (6:56 / mi)
slept:5.5 weight:185lbs shoes: Nike Free Run+ (1st)
Just a short run...hurt more than it should.
Mile splits:
1: 6:59
2: 6:54
3: 6:57
Mile splits:
1: 6:59
2: 6:54
3: 6:57
8 PM
Weightlifting (Shoulders/Traps Lift) 50:00 [4]
slept:5.5 weight:185lbs
Since I had a 4 hour coma (nap) today, I also lifted:
10-10-8-8 standing barbell press @ 95, 95, 105, 105 lbs.
10-10-10 EZ bar upright row @ 75 lbs.
15-10-10-10 lateral DB raises @ 20, 25, 25, 25 lbs.
12-12-12-12 standing hammer shrugs @ 205, 225, 225, 225 lbs.
Supersetted with
10-10-10-10 front raises @ 25 lbs. (each side)
12-12 rear delt DB raises (on incline bench) @ 15 lbs. (each side)
Supersetted with
12-12 standing DB SA shoulder press @ 45 lbs. (each side)
12-12 cable lat raises @ 10 lbs. (each side)
10-10-8-8 standing barbell press @ 95, 95, 105, 105 lbs.
10-10-10 EZ bar upright row @ 75 lbs.
15-10-10-10 lateral DB raises @ 20, 25, 25, 25 lbs.
12-12-12-12 standing hammer shrugs @ 205, 225, 225, 225 lbs.
Supersetted with
10-10-10-10 front raises @ 25 lbs. (each side)
12-12 rear delt DB raises (on incline bench) @ 15 lbs. (each side)
Supersetted with
12-12 standing DB SA shoulder press @ 45 lbs. (each side)
12-12 cable lat raises @ 10 lbs. (each side)
Monday Feb 28, 2011 #
1 PM
Weightlifting (Back/Triceps Lift) 54:00 [4]
slept:5.5 weight:185lbs
10-10-10-9-6 barbell row @ 135, 135, 135, 155, 175 lbs.
Supersetted with
12-12-12-9-9 EZ bar french press @ 65, 65, 65, 75, 75 lbs.
9-9-5-5 CG bent mid-row @ 135, 135, 155, 155 (+) lbs.
Supersetted with
8-8-12-12 SA KB overhead triceps ext. @ 30, 30, 25, 25 lbs. (each side)
15-15-8-8 CG machine row @ 140, 140, 160, 160 lbs.
Supersetted with
12-12-9-9 neutral triceps cable ext. @ 65, 65, 72.5, 72.5 lbs.
12-12 WG lat pull-downs @ 130 lbs.
Supersetted with
19-15(F) SA cable triceps ext. @ 20, 25 lbs. (each side)
10-12 straight bar press-downs @ 57.5, 50 lbs.
Supersetted with
12-12-12-9-9 EZ bar french press @ 65, 65, 65, 75, 75 lbs.
9-9-5-5 CG bent mid-row @ 135, 135, 155, 155 (+) lbs.
Supersetted with
8-8-12-12 SA KB overhead triceps ext. @ 30, 30, 25, 25 lbs. (each side)
15-15-8-8 CG machine row @ 140, 140, 160, 160 lbs.
Supersetted with
12-12-9-9 neutral triceps cable ext. @ 65, 65, 72.5, 72.5 lbs.
12-12 WG lat pull-downs @ 130 lbs.
Supersetted with
19-15(F) SA cable triceps ext. @ 20, 25 lbs. (each side)
10-12 straight bar press-downs @ 57.5, 50 lbs.