Training Log Archive: nlewiswallsIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
9 AM
Running 22:25 [3] 3.26 mi (6:53 / mi)
slept:7.0 weight:185lbs shoes: Nike Free Run+ (1st)
Running outside around Camp Salerno...air quality is bad...I'm also still getting used to the heat/altitude and stuff...overall not a bad run.
8 PM
Weightlifting (Leg Lift) 56:00 [4]
slept:7.5 weight:185lbs
Lifted tonight at Camp Salerno Gym...did multiple warm-up sets for the deadlifts and leg press but won't list them here:
5-5-5-3-3 deadlifts @ 275, 295, 295, 315, 315 lbs.
5-5-5 leg press @ 550 lbs.
12-12-12 calf raises (on leg press) @ 460 lbs.
12-12-12-12-10(F) seated leg curl machine @ 115, 130, 145, 160, 175 lbs.
10-10-8-8-20 machine leg extensions @ 145, 145, 160, 160, 100 lbs.
5-5-5-3-3 deadlifts @ 275, 295, 295, 315, 315 lbs.
5-5-5 leg press @ 550 lbs.
12-12-12 calf raises (on leg press) @ 460 lbs.
12-12-12-12-10(F) seated leg curl machine @ 115, 130, 145, 160, 175 lbs.
10-10-8-8-20 machine leg extensions @ 145, 145, 160, 160, 100 lbs.
Saturday May 7, 2011 #
8 AM
Weightlifting (Biceps/Forearms/Abs Lift) 40:00 [4]
slept:9.5 weight:185lbs
Lfiting at Salerno Gym:
8-5-5-5-5 EZ bar curls @ 75, 95, 95, 95, 95 lbs.
4-4-4 preacher curls @ 70 lbs. (harder machine than what I expected)
15-13-11 reverse barbell curls @ 45, 55, 65 lbs.
12-12 cross body hammer DB curls @ 30 lbs. (each side)
8-8-6 SA cable curls @ 32.5, 32.5, 37.5 lbs. (each side)
Abs:
20 sit-ups
20 crunches
20 reverse crunches
20 right oblique crunches
20 left oblique crunches
20 leg levers
20 4 count flutter kicks
20 sit-ups
8-5-5-5-5 EZ bar curls @ 75, 95, 95, 95, 95 lbs.
4-4-4 preacher curls @ 70 lbs. (harder machine than what I expected)
15-13-11 reverse barbell curls @ 45, 55, 65 lbs.
12-12 cross body hammer DB curls @ 30 lbs. (each side)
8-8-6 SA cable curls @ 32.5, 32.5, 37.5 lbs. (each side)
Abs:
20 sit-ups
20 crunches
20 reverse crunches
20 right oblique crunches
20 left oblique crunches
20 leg levers
20 4 count flutter kicks
20 sit-ups
9 AM
Running (Treadmill Run) 21:27 [3] 3.0 mi (7:09 / mi)
slept:9.5 weight:185lbs shoes: Nike Free Run+ (1st)
Ran on the treadmill after I lifted.
9 PM
Weightlifting (Triceps Lift) 40:00 [4]
slept:9.5 weight:185lbs
Lifted at Salerno Gym since I still don't have computer access in the S3 shop to do any work (oh darn)...can't wait until I get a platoon:
15-12-8-8-5-5 V-bar cable triceps ext. @ 62.5, 67.5, 72.5, 72.5, 77.5, 77.5 lbs.
10-6-6-6 hammer dips @ 180, 230, 230, 230 lbs.
7-7-7 SA overhead DB triceps ext. @ 25 lbs. (each side)
8-8 CG bench press @ 135 lbs.
10-10 rope cable triceps ext. @ 47.5 lbs.
6(4N)-8(4N)-12(4N) SA cable triceps ext. @ 32.5, 27.5, 22.5 lbs. (each side)
8-8 reverse SA cable triceps ext. @ 22.5 lbs. (each side)
10-10-10 pull-ups @ BW
15-12-8-8-5-5 V-bar cable triceps ext. @ 62.5, 67.5, 72.5, 72.5, 77.5, 77.5 lbs.
10-6-6-6 hammer dips @ 180, 230, 230, 230 lbs.
7-7-7 SA overhead DB triceps ext. @ 25 lbs. (each side)
8-8 CG bench press @ 135 lbs.
10-10 rope cable triceps ext. @ 47.5 lbs.
6(4N)-8(4N)-12(4N) SA cable triceps ext. @ 32.5, 27.5, 22.5 lbs. (each side)
8-8 reverse SA cable triceps ext. @ 22.5 lbs. (each side)
10-10-10 pull-ups @ BW
Friday May 6, 2011 #
1 PM
Weightlifting (Chest Lift) 42:00 [4]
slept:7.5 weight:185lbs
First lift at Camp Salerno:
8-5-5-7-7-8 incline hammer bench @ 180, 220, 220, 200, 200, 180 lbs.
5-5-3-3 DB bench press @ 75, 75, 85, 85 lbs. (each side)
15-15-15 machine flyes @ 175, 190, 190 lbs.
5-3-6-6 decline hammer bench @ 180, 230, 180, 180 lbs. (no lap belt)
7-10-10 standing incline cable flyes @ 22.5, 17.5, 17.5 lbs. (each side)
6-6 standing decline cable flyes @ 32.5, 37.5 lbs. (each side)
8-5-5-7-7-8 incline hammer bench @ 180, 220, 220, 200, 200, 180 lbs.
5-5-3-3 DB bench press @ 75, 75, 85, 85 lbs. (each side)
15-15-15 machine flyes @ 175, 190, 190 lbs.
5-3-6-6 decline hammer bench @ 180, 230, 180, 180 lbs. (no lap belt)
7-10-10 standing incline cable flyes @ 22.5, 17.5, 17.5 lbs. (each side)
6-6 standing decline cable flyes @ 32.5, 37.5 lbs. (each side)
Wednesday May 4, 2011 #
8 PM
Weightlifting (Leg Lift) 1:05:00 [4]
slept:6.5 weight:185lbs
Another lift at Camp Warrior East Gym...hopefully out of here by tomorrow:
5-4-4-2-2 squat @ 225, 245, 245, 265, 265 lbs.
5-5-5-4-4 leg press @ 440, 510, 510, 560, 560 lbs.
10-10-10 calf raises (on leg press) @ 475 lbs.
Supersetted with
8-8-8 lunges @ BW (each side)
5-5-5 back extensions @ 35 lbs. (plate extended to front)
20-12-10-11 hammer leg extensions @ 75, 125, 145, 165 lbs.
Abs:
20 sit-ups
20 reverse crunches
20 crunches
20 oblique crunches (each side)
20 leg levers
20 4-count flutter kicks
20 sit-ups
5-4-4-2-2 squat @ 225, 245, 245, 265, 265 lbs.
5-5-5-4-4 leg press @ 440, 510, 510, 560, 560 lbs.
10-10-10 calf raises (on leg press) @ 475 lbs.
Supersetted with
8-8-8 lunges @ BW (each side)
5-5-5 back extensions @ 35 lbs. (plate extended to front)
20-12-10-11 hammer leg extensions @ 75, 125, 145, 165 lbs.
Abs:
20 sit-ups
20 reverse crunches
20 crunches
20 oblique crunches (each side)
20 leg levers
20 4-count flutter kicks
20 sit-ups
Tuesday May 3, 2011 #
8 AM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:7.0 weight:185lbs
Another lift at Camp Warrior East's Gym:
5-5-5-5-5 reverse barbell row @ 155 lbs.
6-6-6-6 hammer mid-row @ 145, 165, 185, 205 lbs.
5-5-5-5 hammer reverse lat pull-down @ 180, 200, 220, 220 lbs.
12-12-12 back extensions @ 35 lbs. (plate at chest)
5-5-5-8-8 hammer dips @ 230, 230, 230, 180, 180 lbs.
15-13-10 neutral grip cable triceps ext. @ 57.5, 65, 72.5 lbs.
9-9-9 barbell french press @ 70 lbs.
8(2N)-6(2N)-4(2N) SA cable triceps ext. @ 20, 25, 30 lbs. (each side)
5-5-5-5-5 reverse barbell row @ 155 lbs.
6-6-6-6 hammer mid-row @ 145, 165, 185, 205 lbs.
5-5-5-5 hammer reverse lat pull-down @ 180, 200, 220, 220 lbs.
12-12-12 back extensions @ 35 lbs. (plate at chest)
5-5-5-8-8 hammer dips @ 230, 230, 230, 180, 180 lbs.
15-13-10 neutral grip cable triceps ext. @ 57.5, 65, 72.5 lbs.
9-9-9 barbell french press @ 70 lbs.
8(2N)-6(2N)-4(2N) SA cable triceps ext. @ 20, 25, 30 lbs. (each side)
9 AM
Biking (Stationary Bike) 15:00 [3]
slept:7.0 weight:185lbs
Pulled something in my left leg while lifting, so I biked afterwards on a LifeCycle to loosen up my legs for some stretching.
Monday May 2, 2011 #
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:15:00 [4]
slept:2.5 weight:185lbs
Was up all night waiting on the flight, and we eventually got into BAF around 0700L, so after finally getting settled, I was able to work out at the Camp Warrior East Gym:
8-8-10-10-9 super hammer incline bench @ 170, 170, 150, 150, 150 lbs.
7-7-7 DB bench press @ 75 lbs. (each side)
5-5-5-5-5 hammer decline press @ 180, 230, 250, 260, 270 lbs.
12-12-12 DB flyes @ 40 lbs. (each side)
5-5-5-5-5 barbell curls @ 90 lbs.
5-5-5 SA DB concentration curls @ 45 lbs. (each side)
10-10-10 reverse EZ bar curls @ 55 lbs.
10-10-10 SA cable curls @ 25 lbs.
15-10-6 lying hammer bench @ 160, 180, 200 lbs.
8-8-10-10-9 super hammer incline bench @ 170, 170, 150, 150, 150 lbs.
7-7-7 DB bench press @ 75 lbs. (each side)
5-5-5-5-5 hammer decline press @ 180, 230, 250, 260, 270 lbs.
12-12-12 DB flyes @ 40 lbs. (each side)
5-5-5-5-5 barbell curls @ 90 lbs.
5-5-5 SA DB concentration curls @ 45 lbs. (each side)
10-10-10 reverse EZ bar curls @ 55 lbs.
10-10-10 SA cable curls @ 25 lbs.
15-10-6 lying hammer bench @ 160, 180, 200 lbs.