Training Log Archive: nlewiswallsIn the 7 days ending Mar 27, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Friday Mar 25, 2011 #
8 AM
Note
slept:8.0 weight:185lbs
Got my upper two wisdom teeth pulled this morning...no working out for a while -- I'll start back up on Monday.
Thursday Mar 24, 2011 #
9 PM
Running (Treadmill Run) 42:26 [3] 6.0 mi (7:04 / mi)
slept:5.0 weight:185lbs shoes: Vibram FiveFingers KSO
Off day for lifting, and it got cold here so I ran indoors...longest distance in or out run since well before Ranger School
Wednesday Mar 23, 2011 #
2 PM
Weightlifting (M.A.S.S. Pull #1) 51:00 [4]
slept:8.0 weight:185lbs
8-8-8 barbell rows @ 165 lbs.
8-8-8 SA DB rows @ 95 lbs.
8-8-8 CG machine mid-row @ 160 lbs.
8-8-8 reverse lat pull-down @ 180 lbs.
8-8-8 barbell curls @ 85 lbs.
8-8-8 SA cable curls @ 30 lbs. (each side)
12-12 straight arm bar pushdowns @ 50 lbs.
Supersetted with
12-12 reverse barbell curls @ 45 lbs.
8-8-8 SA DB rows @ 95 lbs.
8-8-8 CG machine mid-row @ 160 lbs.
8-8-8 reverse lat pull-down @ 180 lbs.
8-8-8 barbell curls @ 85 lbs.
8-8-8 SA cable curls @ 30 lbs. (each side)
12-12 straight arm bar pushdowns @ 50 lbs.
Supersetted with
12-12 reverse barbell curls @ 45 lbs.
3 PM
15:00 [3]
slept:8.0 weight:185lbs
Wanted to do something after I lifted, so 1.64 miles on the elliptical (not logging because I want to keep my weekly mileage total just for running) ~193 calories, so better than I would get on a bike.
Tuesday Mar 22, 2011 #
8 PM
Weightlifting (M.A.S.S. Leg #1) 54:00 [4]
slept:7.5 weight:185lbs
8-8-8 squat @ 225 lbs.
8-8-8 leg press @ 570 lbs.
8-8-8 leg extensions @ 140 lbs.
8-8-8 stiff-legged deadlifts @ 225 lbs.
8-8-8 machine resisted seated crunch @ 140 lbs.
8-8-8 iso lying leg curls @ 90 lbs. (45 lbs. each side)
8-8-8 calf raises (on leg press) @ 440 lbs.
8-8-8 leg press @ 570 lbs.
8-8-8 leg extensions @ 140 lbs.
8-8-8 stiff-legged deadlifts @ 225 lbs.
8-8-8 machine resisted seated crunch @ 140 lbs.
8-8-8 iso lying leg curls @ 90 lbs. (45 lbs. each side)
8-8-8 calf raises (on leg press) @ 440 lbs.
Monday Mar 21, 2011 #
4 PM
Weightlifting (M.A.S.S. Push #1) 1:00:00 [4]
slept:6.5 weight:185lbs
8-8-8 bench press @ 175 lbs.
8-8-8 incline DB press @ 70 lbs. (each side)
8-8-8 weighted dips @ 35 lbs. (plate on weight belt)
8-8-8 overhead shoulder press (seated) @ 95, 105, 110 lbs.
8-8-8 EZ bar upright rows @ 95 lbs.
8-8-8 lateral DB raises @ 30 lbs. (each side)
8-8-8 EZ bar skull crushers @ 75, 65, 65 lbs.
8-8-8 DB rolling triceps ext. @ 30 lbs. (each side)
15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
15-15 V-bar triceps ext. @ 57.5 lbs.
8-8-8 incline DB press @ 70 lbs. (each side)
8-8-8 weighted dips @ 35 lbs. (plate on weight belt)
8-8-8 overhead shoulder press (seated) @ 95, 105, 110 lbs.
8-8-8 EZ bar upright rows @ 95 lbs.
8-8-8 lateral DB raises @ 30 lbs. (each side)
8-8-8 EZ bar skull crushers @ 75, 65, 65 lbs.
8-8-8 DB rolling triceps ext. @ 30 lbs. (each side)
15-15 DB flyes @ 40 lbs. (each side)
Supersetted with
15-15 V-bar triceps ext. @ 57.5 lbs.
5 PM
Running 13:21 [4] 2.02 mi (6:37 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)
Running on the quarter mile and one mile tracks outside of Natcher Gym after I lifted