Training Log Archive: nlewiswallsIn the 7 days ending Mar 20, 2011:
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Sunday Mar 20, 2011 #
4 PM
Weightlifting (Back/Triceps Day) 45:00 [4]
slept:9.0 weight:185lbs
15-15-7-7-11 barbell rows @ 135, 135, 175, 175, 155 lbs.
Supersetted with
15-15-15-15-12 V-bar triceps press down @ 57.5, 57.5, 65, 65, 72.5 lbs.
15-15-7-7 machine CG rows @ 120, 120, 170, 170 lbs.
Supersetted with
9-9-8-8 rope triceps push-down @ 50, 50, 55, 55 lbs.
7-7-7 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 rolling triceps ext. @ 25 lbs. (each side)
12-10-8 reverse lat pull-downs @ 140, 160, 180 lbs.
Supersetted with
15-12(F)-15 SA cable triceps ext. @ 25, 30, 25 lbs. (each side)
15-15 machine pullovers @ 125 lbs.
Supersetted with
15-15-15-15-12 V-bar triceps press down @ 57.5, 57.5, 65, 65, 72.5 lbs.
15-15-7-7 machine CG rows @ 120, 120, 170, 170 lbs.
Supersetted with
9-9-8-8 rope triceps push-down @ 50, 50, 55, 55 lbs.
7-7-7 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 rolling triceps ext. @ 25 lbs. (each side)
12-10-8 reverse lat pull-downs @ 140, 160, 180 lbs.
Supersetted with
15-12(F)-15 SA cable triceps ext. @ 25, 30, 25 lbs. (each side)
15-15 machine pullovers @ 125 lbs.
Saturday Mar 19, 2011 #
5 PM
Running 27:33 [4] 4.04 mi (6:49 / mi)
slept:10.0 weight:185lbs shoes: Nike Free Run+ (1st)
Running around my neighborhood -- very nice weather.
Mile splits:
1: 6:45
2: 6:53
3: 6:50
4: 6:45
Mile splits:
1: 6:45
2: 6:53
3: 6:50
4: 6:45
Friday Mar 18, 2011 #
5 PM
Trail/Woods Running 35:39 [4] 4.07 mi (8:46 / mi)
slept:8.5 weight:185lbs shoes: Nike Free Run+ (1st)
Running exploring the wooded powerline breaks behind my housing area...not sure if anyone is allowed back there, but it was very hilly -- up and down, up and down. Had to walk some of the steepest at the end.
Mile splits:
1: 7:54
2: 8:52
3: 9:07
4: 9:16
Mile splits:
1: 7:54
2: 8:52
3: 9:07
4: 9:16
Thursday Mar 17, 2011 #
8 PM
Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:7.5 weight:185lbs
12-12-12-9-9 DB bench press @ 70, 70, 70, 80, 80 lbs. (each side)
Supersetted with
12-12-9-9-7 EZ bar curls @ 75, 75, 85, 85, 95 lbs.
15-12-9-9 incline hammer bench @ 140, 180, 200, 200 lbs.
Supersetted with
15-12-9-9 preacher hammer curls @ 70, 80, 85, 85 lbs.
15-12-9-15 decline bench press @ 135, 155, 175, 135 lbs.
Supersetted with
6-6-6 SA DB concentration curls @ 40 lbs. (each side)
15-15-15 incline cable flyes @ 27.5 lbs. (each side)
Supersetted with
7-9-12 SA cable curls @ 32.5, 27.5, 22.5 lbs. (each side)
Supersetted with
12-12-9-9-7 EZ bar curls @ 75, 75, 85, 85, 95 lbs.
15-12-9-9 incline hammer bench @ 140, 180, 200, 200 lbs.
Supersetted with
15-12-9-9 preacher hammer curls @ 70, 80, 85, 85 lbs.
15-12-9-15 decline bench press @ 135, 155, 175, 135 lbs.
Supersetted with
6-6-6 SA DB concentration curls @ 40 lbs. (each side)
15-15-15 incline cable flyes @ 27.5 lbs. (each side)
Supersetted with
7-9-12 SA cable curls @ 32.5, 27.5, 22.5 lbs. (each side)
9 PM
Running 13:16 [3] 2.0 mi (6:38 / mi)
slept:7.5 weight:185lbs shoes: Nike Free Run+ (1st)
Just two laps around the one mile track outside of Natcher gym after I lifted...really nice, pleasant evening
Wednesday Mar 16, 2011 #
2 PM
Weightlifting (Shoulders/Traps Lift) 1:04:00 [4]
slept:6.5 weight:185lbs
12-10-10-8-8 seated DB shoulder press @ 55, 60, 60, 65, 65 lbs. (each side)
Supersetted with
10-10-10-10-15 standing shrugs @ 100, 100, 100, 100, 85 lbs. (each side)
2-2-2-2(F)-2 standing barbell shoulder press @ 115, 125, 135, 140, 135 lbs.
10-9-8 upright EZ bar rows @ 75, 85, 95 lbs.
Supersetted with
12-12-12 standing SA barbell shoulder press @ 45 lbs. (each side)
15-15-15 front DB raises @ 20 lbs. (each side)
Supersetted with
10-10-10 kneeling SA DB shrugs @ 110 lbs. (each side)
12-12-12 SA cable lateral raises @ 20 lbs. (each side)
Supersetted with
10-10-10 chin-ups @ BW
8-10-10 rear delt machine @ 110, 90, 90 lbs.
Supersetted with
10-10-10-10-15 standing shrugs @ 100, 100, 100, 100, 85 lbs. (each side)
2-2-2-2(F)-2 standing barbell shoulder press @ 115, 125, 135, 140, 135 lbs.
10-9-8 upright EZ bar rows @ 75, 85, 95 lbs.
Supersetted with
12-12-12 standing SA barbell shoulder press @ 45 lbs. (each side)
15-15-15 front DB raises @ 20 lbs. (each side)
Supersetted with
10-10-10 kneeling SA DB shrugs @ 110 lbs. (each side)
12-12-12 SA cable lateral raises @ 20 lbs. (each side)
Supersetted with
10-10-10 chin-ups @ BW
8-10-10 rear delt machine @ 110, 90, 90 lbs.
Tuesday Mar 15, 2011 #
1 PM
Weightlifting (Leg/Core Lift) 52:00 [4]
slept:7.5 weight:185lbs
8-8-8-8 squat @ 225 lbs.
Supersetted with
30-30-30-30 decline sit-ups @ BW, BW, 10, 10 lbs. (plate at head)
8-8-8-8-6-6 leg press @ 480, 480, 570, 570, 620, 620 lbs.
Supersetted with
12-12-12 machine torso rotation @ 80 lbs. (each side)
15-15-15 resisted machine crunches @ 95, 110, 125 lbs.
9-9-9 iso lying leg curls @ 45 lbs. (each side)
Supersetted with
20-20-20 calf raises @ 300, 350, 350 lbs. (on leg press)
15-15-15 leg extensions @ 95, 110, 125 lbs.
10 chin-ups
Supersetted with
30-30-30-30 decline sit-ups @ BW, BW, 10, 10 lbs. (plate at head)
8-8-8-8-6-6 leg press @ 480, 480, 570, 570, 620, 620 lbs.
Supersetted with
12-12-12 machine torso rotation @ 80 lbs. (each side)
15-15-15 resisted machine crunches @ 95, 110, 125 lbs.
9-9-9 iso lying leg curls @ 45 lbs. (each side)
Supersetted with
20-20-20 calf raises @ 300, 350, 350 lbs. (on leg press)
15-15-15 leg extensions @ 95, 110, 125 lbs.
10 chin-ups
Monday Mar 14, 2011 #
1 PM
Weightlifting (Back/Triceps Lift) 52:00 [4]
slept:9.0 weight:185lbs
12-12-8-8 barbell row @ 135, 135, 155, 155 lbs.
8-8 reverse barbell row @ 165 lbs.
Supersetted with
12-12-10 overhead DB triceps ext. @ 65, 65, 70 lbs.
15-15-15 neutral grip cable push-down @ 52.5, 57.5, 62.6 lbs.
15-8-8-6 CG machine row @ 140, 160, 160, 170 lbs.
Supersetted with
15-12-12-12 barbell skull crushers @ 50, 60, 60, 60 lbs.
6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
15-12-12 machine triceps ext. @ 95, 110, 110 lbs.
12-10-8 reverse lat pull-down @ 145, 155, 165 lbs.
Supersetted with
15-12-12 SA cable triceps ext. @ 22.5, 27.5, 27.5 lbs. (each side)
12-12 straight arm cable bar press-downs @ 52.5, 57.5 lbs.
8-8 reverse barbell row @ 165 lbs.
Supersetted with
12-12-10 overhead DB triceps ext. @ 65, 65, 70 lbs.
15-15-15 neutral grip cable push-down @ 52.5, 57.5, 62.6 lbs.
15-8-8-6 CG machine row @ 140, 160, 160, 170 lbs.
Supersetted with
15-12-12-12 barbell skull crushers @ 50, 60, 60, 60 lbs.
6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
15-12-12 machine triceps ext. @ 95, 110, 110 lbs.
12-10-8 reverse lat pull-down @ 145, 155, 165 lbs.
Supersetted with
15-12-12 SA cable triceps ext. @ 22.5, 27.5, 27.5 lbs. (each side)
12-12 straight arm cable bar press-downs @ 52.5, 57.5 lbs.
4 PM
Running (Dog Run) 17:46 [3] 2.52 mi (7:03 / mi)
slept:9.0 weight:185lbs shoes: Nike Free Run+ (1st)
Another run with Spenser dog