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Training Log Archive: nlewiswalls

In the 7 days ending Apr 17, 2011:

activity

time

miles

Weightlifting

3:33:30

Ruck March

2:39:46

8.25

(19:22)

13.28

(12:02)

Running

2:26:18

19.18

(7:38)

30.87

(4:44)

Group PT

20:00

Total

8:59:34

27.43

44.14

averages - sleep:15.7 weight:185lbs

2:12

0:00

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Sunday Apr 17, 2011 #

3 PM

Ruck March (Hiking) 1:42:00 [2] 4.2 mi (24:17 / mi)
slept:8.5 weight:185lbs

Went out to Bridges to the Past with my fiance and had about 45 lbs. in my RFI medium ruck...hiked a couple of trails, just strolling, really.

5 PM

Weightlifting (Biceps/Triceps Lift) 30:00 [4]
slept:8.5 weight:185lbs

DB workout after I got home:

8-8-6-6 DB curls @ 40, 40, 45, 45 lbs. (each side)
Supersetted with
15-15 diamond push-ups
20-20 push-ups

15-15-15 hammer DB curls @ 30 lbs. (each side)
Supersetted with
15-15-15 diamond push-ups

12-12-12 reverse DB curls @ 22.5 lbs. (each side)
Supersetted with
12-12-12 SA DB overhead triceps ext. @ 22.5 lbs. (each side)

12-12 turn out concentration curls @ 25 lbs. (each side)
Supersetted with
10-10 triceps DB kickbacks @ 22.5 lbs. (each side)

Friday Apr 15, 2011 #

6 AM

Running (Group PT) 44:15 [3] 5.18 mi (8:33 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

Took the Armor LT on another run today...just awful for him. Slow.

C • ?? 3

2 PM

Weightlifting (Chest/Biceps/Forearm Lift) 48:00 [4]
slept:6.5 weight:185lbs

8-8-8-8-6 DB bench press @ 80, 80, 80, 80, 85 lbs. (each side)
Supersetted with
12-12-12-7-7 EZ bar curls @ 75, 75, 75, 95, 95 lbs.

12-12-8 hammer incline press @ 185, 185, 205 lbs.
Supersetted with
10-10-10 nautilus machine preacher curls @ 95 lbs.

15-15-8 hammer decline press @ 185, 185, 235 lbs.
Supersetted with
13-10-10 SA cable curls @ 25, 30, 30 lbs. (each side)

15-15-15 seated bent cable flyes @ 25 lbs. (each side)
Supersetted with
15-12 seated DB concentration curls @ 25, 30 lbs. (each side)
15-15 reverse barbell curls @ 45 lbs.

Thursday Apr 14, 2011 #

6 AM

Running warm up/down (Group PT) 7:35 [3] 1.03 mi (7:22 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Warm-up jog from the COF to Natcher Track.

Running intervals (Group PT) 14:11 [4] 2.05 mi (6:55 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Interval workout at Natcher Track for PT:

.25 mile sprint
.25 mile recovery
.25 mile sprint
.25 mile recovery
.50 mile sprint
.50 mile recovery

Didn't get splits because my lap button wasn't working (although my first quarter mile was a 1:15)

7 AM

Weightlifting (Group PT) 4:30 [4]
slept:5.0 weight:185lbs

7/7-6/6-5/5-4/4-3/3-2/2-1/1 pull-ups/dips at Natcher Track after the intervals

Running warm up/down (Group PT) 4:38 [2] 0.6 mi (7:43 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Just the cool-down run back to the COF.

3 PM

Running 20:53 [4] 3.15 mi (6:38 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

An afternoon run in the heat of the day...really pleased with holding the pace on this one pretty consistently, even if it was just 3 miles.

Mile Splits:

1 6:39
2 6:39
3 6:38

Wednesday Apr 13, 2011 #

6 AM

Ruck March (Group PT) 57:46 [3] 4.05 mi (14:16 / mi)
slept:5.5 weight:185lbs

Ruck for morning PT with just over 40 lbs. in my RFI issue medium ruck.

10 PM

Weightlifting 25:00 [3]
slept:5.5 weight:185lbs

10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 push-ups
(310 total)

30 reverse crunches
30 4-count flutter kicks
3 x 15 crunches

Tuesday Apr 12, 2011 #

Group PT 20:00 [3]
slept:6.0 weight:185lbs

Did the bodyweight exercises in the COF before we ran due to the pretty intense rain...rest was the time it took your partner to complete the set, give or take a little bit.

2 min. push-ups (80)
30 sec. wide-grip push-ups (29)
30 sec. diamond push-ups (14)
21 partner leg throws (7 each direction)
40 4-count flutter kicks
2 x 30 yds lunges
1 min. sit-ups

6 AM

Running (Group PT) 15:58 [3] 2.12 mi (7:32 / mi)
slept:6.0 weight:185lbs shoes: Nike Free Run+ (1st)

After the exercises, did a short run since the rain sort of let up -- had a fall out so we slowed to have him lead.

8 PM

Weightlifting (Back/Triceps Lift) 46:00 [4]
slept:6.0 weight:185lbs

15-15-10-10-6-6 machine CG row @ 120, 120, 160, 160, 180, 180 lbs.
Supersetted with
15-15-12-12 V-bar cable triceps ext. @ 57.5, 57.5, 72.5, 72.5 lbs.
8-8-12 rope cable triceps ext. @ 50, 50, 42.5 lbs.

12-10-12 reverse lat pull-down @ 160, 180, 160 lbs.
Supersetted with
12-12-12 seated hammer dips @ 160(+) lbs.

15-15-15 nautilus mid-row @ 125 lbs.
Supersetted with
15-15-15 machine triceps ext. @ 110, 125, 140 lbs.

15-15 nautilus compound row @ 125 lbs.

15-15(1N)-12(5N) SA cable triceps ext. @ 25, 25, 30 lbs. (each side)

12-12 straight arm bar cable push-downs @ 50 lbs.

Monday Apr 11, 2011 #

6 AM

Running (Group PT) 38:48 [3] 5.05 mi (7:41 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Ran with the new Armor LT that just got to the unit last Friday since no one else on Rear D was PT-ing today -- the rumors are true -- armor officers are slow...dude died pretty quickly into the run.

Mile Splits:

1 7:13
2 7:18
3 7:34
4 8:28
5 7:53

8 PM

Weightlifting (Leg/Shoulders Lift) 1:00:00 [4]
slept:5.0 weight:185lbs

2-2-2 squat @ 255, 265, 275 lbs.
6-6 front squat @ 135 lbs.
Supersetted with
9-9-9-9-9 seated barbell shoulder press @ 115 lbs.

10-8-6 stiff legged deadlift @ 225, 255, 285 lbs.
Supersetted wtih
10-8-6 lateral DB raises @ 30, 35, 40 lbs. (each side)

12-12-12 leg press @ 480 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs. (each side)

10-10-10 leg extensions @ 140 lbs.
Supersetted with
10-10-10 calf raises (on leg press) @ 440 lbs.

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