Training Log Archive: nlewiswalls

First part of my ~5K run ~11K bike workout:

1000m moderate pace (7:08 per mile)
1000m tempo (5:56 per mile)
1000m moderate pace (7:08 per mile)
500m temp (5:56 per mile)
1000m moderate pace (7:08 per mile)
400m temp (5:56 per mile)
100m cool-down (7:24 per mile)

Second part of my ~5K run ~11K bike workout...ended up with 7.06 miles on the LifeCycle:

5 min. warm up (lvl 10 ~95-100 RPM)
7 x 30 sec. on (lvl 15 ~110 RPM)/1:30 off (lvl 10 ~95-100 RPM)
1 min. extra cool-down (lvl 10 ~95-100 RPM)

Afterwards stretched and did 10-10-10 chin-ups @ 50 sec. rest

15-12-10-9-8 EZ bar curls @ 65, 70, 75, 80, 85 lbs.
Supersetted with
10-10-10-6-6 DB overhead triceps ext. @ 65, 65, 65, 75, 75 lbs.

5-6-6 seated barbell shoulder press @ 135 lbs.
Supersetted with
7-7-7 DB concentration curls @ 40 lbs. (each side)

10-10 standing barbell shoulder press @ 95 lbs.
Supersetted with
12-12 DB hammer curls @ 35 lbs. (each side)

12-12-12 V-bar cable triceps ext. @ 62.5 lbs.
Supersetted with
20-15-10 DB lateral raises @ 15, 20, 25 lbs. (each side)

10-10-10 hammer rope cable curls @ 47.5, 52.5, 52.5 lbs.
Supersetted with
10-10 iso hammer shoulder press @ 70 lbs. (each side)

7-10-15 SA cable triceps ext. @ 35, 30, 25 lbs. (each side)
Supersetted with
6-10-15 SA cable curls @ 35, 30, 25 lbs. (each side)

3-3 SA cable triceps negatives @ 50 lbs. (each side)

Quick stationary bike before I lifted legs to loosen up.

8-8-8-3-2 squat @ 225, 225, 225, 245, 265 lbs.

10-10-10-10-10 leg press @ 550, 460, 370, 280, 190 lbs. (ext. strip set)

5-5-5 leg press @ 550 lbs.

8-8-8-8 machine leg ext. @ 160 lbs.
Supersetted with
12-12-12-12 calf raises (on leg press) @ 370 lbs.

8-8-8-10-10 hamstring curls @ BW

Moderately high RPMs for fifteen minutes after I lifted...was able to get a good stretch in afterwards.

9-8-8-8 DB bench press @ 75 lbs. (each side)

8-6-6-5-5-5 incline hammer press @ 180, 200, 200, 210, 210, 220 lbs.

8-8-6-6 decline hammer press @ 180, 180, 210, 210 lbs.
Supersetted with
15-15-15-15 decline sit-ups @ 35 lbs. (plate held at head)

12-12-8-7 machine flyes @ 205, 205, 220, 220 lbs.

15-15-15 standing cable flyes @ 25 lbs. (each side)

10-10 low to high standing cable flyes @ 15 lbs. (each side)

Just a quick run on the treadmill after I lifted

8-5-5-5 barbell rows 155, 175, 175, 175 lbs.

8-5-5-5 CG bar bent row @ 150, 175, 175, 175 lbs.

8-5-5-5 iso high hammer pull @ 115, 125, 125, 125 lbs. (each side)

10-10-10 machine reverse grip row @ 160 lbs.

3-3-3 SA DB rows @ 115 lbs. (each side)

8-8-5-5 reverse lat pull-down @ 205, 205, 212.5, 212.5 lbs.

15-15 WG lat pull-down @ 115 lbs.

15 minutes on the LifeCycle after I lifted...got 5.2 miles an ~180 calories