Training Log Archive: nlewiswalls

15-15-15-11-7-3 reverse barbell row @ 135, 135, 135, 155, 175, 195 lbs.
Supersetted with
10-10-10 EZ bar french press @ 65 lbs.
12-12-12 straight bar cable triceps ext. @ 62.5 lbs.

9-9-9 CG machine row @ 160 lbs.
Supersetted with
12-12-12 machine preacher triceps ext. @ 110 lbs.

6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-9-6 neutral grip cable triceps ext. @ 62.5, 72.5, 82.5 lbs.

12-12-12 straight bar cable push-downs @ 47.5, 47.5, 52.5 lbs.
Supersetted with
13-13-13(F) SA cable triceps ext. @ 22.5 lbs. (each side)

8-8-8 reverse lat pull-downs @ 175 lbs.

8-8-8 (each leg) barbell lunges @ 135 lbs.
Supersetted with
12-12-12 hamemr shoulder press @ 70 lbs. (each side)

7-7-7 front squat @ 135 lbs.
Supersetted with
12-12-12 SA DB shoulder press standing @ 45 lbs. (each side)

8-8-8 leg press @ 480 lbs.
Supersetted with
8-8-8 lat DB raises @ 35 lbs. (each side)

10-10-10 calf raises (on leg press) @ 390, 440, 440 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs. (each side)

18-15-15 machine leg curls @ 110, 120, 120 lbs.
Supersetted with
12-12-12 rear delt machine @ 115 lbs.

8-10-10 machine leg extensions @ 145 lbs.

6-6-6-6-8-8 DB bench press @ 85, 85, 85, 85, 80, 80 lbs. (each side)
Supersetted with
12-12-12-12-10-10 EZ bar curls @ 75, 75, 75, 75, 85, 85 lbs.

8-8-8 incline smith machine press @ 155 lbs.
Supersetted with
9-9-9 DB concentration curls @ 35 lbs. (each side)

15-8-8-15 decline bench press @ 135, 185, 185, 135 lbs.
Supersetted with
14-14-14 DB hammer curls @ 35 lbs. (each side)

10-10-10 pec deck @ 80 lbs.

15-15 seated bent cable flyes @ 25 lbs. (each side)
Supersetted with
12-12 SA cable curls @ 25 lbs. (each side)

15-15-15-11-7-5 reverse barbell rows @ 135, 135, 135, 155, 175, 185 lbs.
Supersetted with
10-10-10 EZ bar french press @ 65 lbs.
15-12-8 V-bar cable triceps ext. @ 65, 72.5, 80 lbs.

6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 rope cable triceps ext. @ 42.5 lbs.

9-9-9 CG machine row @ 160 lbs.
Supersetted with
13-13-9 SA DB overhead triceps ext. @ 20, 20, 25 lbs. (each side)

15-12-12 lat pull-downs @ 120, 140, 140 lbs.
Supersetted with
15-15-20 SA cable triceps ext. @ 25, 25, 20 lbs. (each side)

12-12 straight bar cable push-downs @ 57.5 lbs.

Forgot to charge my Garmin so had to use a watch -- no splits. Pretty consistent pace, though, and also wonderful weather.

2-2-2-2 squat @ 265 lbs.
Supersetted with
15-15-15-15 DB overhead standing shoulder press @ 45 lbs. (each side)

7-7 front squat @ 135 lbs.
Supersetted with
12-12 hammer shoulder press @ 70 lbs. (each side)

20-20-15-15 machine lying leg curls @ 95, 95, 110, 110 lbs.
Supersetted with
8-8-10-10 DB shrugs @ 95, 95, 90, 90 lbs. (each side)

12-12-12 machine leg press @ 400 lbs.
Supersetted with
12-12-12 lateral DB raises @ 25 lbs. (each side)

10-10-10 machine leg extensions @ 140 lbs.
Supersetted with
11-11-11 calf raises (on leg press) @ 440 lbs.