Training Log Archive: nlewiswallsIn the 7 days ending Jun 19, 2011:
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Sunday Jun 19, 2011 #
Weightlifting (Back Lift) 53:00 [4]
slept:8.0 weight:185lbs
Supersetted with
20-20-20 SA DB lateral raises @ 15 lbs. (each side)
5-5-5 iso hammer high pull-down @ 135 lbs. (each side)
Supersetted with
8-8-8 machine rear delt flyes @ 115 lbs.
6-6-6 machine reverse row @ 175 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs. (each side)
5-5-5-5-5 reverse lat pull-down @ 220 lbs.
15-15 lat pull-down @ 115 lbs.
20-20-20 back ext. @ BW
Supersetted with
20-20 steep incline sit-ups @ BW
10-10-10 pull-ups @ BW (various grips)
Biking (Stationary Bike) 15:00 [3]
slept:8.0 weight:185lbs
Saturday Jun 18, 2011 #
Weightlifting (Chest/Shoulders Lift) 1:10:00 [4]
slept:8.0 weight:185lbs
7-7-7-4 DB bench @ 75, 75, 75, 80 lbs. (each side)
8-8-8 machine flyes @ 220 lbs.
Supersetted with
8-8-8 DB shrugs @ 90 lbs. (each side)
5-5-5-5 hammer iso shoulder press @ 90 lbs. (each side)
Supersetted with
8-8-5-5 barbell shrugs @ 225, 225, 315, 315 lbs.
5-5-5 SA incline smith press @ 65 lbs. (each side)
Supersetted with
10-12-10 rear neck @ 45, 45, 50 lbs.
10-10 front neck @ 35 lbs.
20-20 standing SA cable punch @ 22.5, 27.5 lbs. (each side)
Supersetted with
8-8 right neck @ 50 lbs.
8-8 left neck @ 50 lbs.
Running (Treadmill Run) 6:53 [3] 1.0 mi (6:53 / mi)
slept:8.0 weight:185lbs shoes: Nike Free Run+ (1st)
Friday Jun 17, 2011 #
Weightlifting (Biceps/Triceps Lift) 1:05:00 [4]
slept:7.5 weight:185lbs
15-15-12-9 EZ bar curls @ 65, 65, 75, 85 lbs.
Supersetted with
12-12-10-8 EZ bar french press @ 65, 65, 75, 85 lbs.
12-12-5-5 SA DB concentration curls @ 25, 25, 45, 45 lbs. (each side)
Supersetted with
8-8-8 overhead DB triceps press @ 75 lbs.
8-8-20-20 SA cable triceps ext. @ 35, 35, 20, 20 lbs. (each side)
Supersetted with
7-7-16-16 SA cable curls @ 35, 35, 20, 20 lbs. (each side)
3-3 SA cable triceps negatives @ 50 lbs. (each side)
Supersetted with
9-12 reverse SA cable curls @ 20, 15 lbs. (each side)
Running (Treadmill Run) 13:38 [3] 2.0 mi (6:49 / mi)
slept:7.0 weight:185lbs shoes: Nike Free Run+ (1st)
Wednesday Jun 15, 2011 #
Weightlifting (Leg Lift) 55:00 [4]
slept:8.5 weight:185lbs
10-10 A2F squats @ 135 lbs.
15-15-15-6-6 leg press @ 370, 370, 370, 550, 550 lbs.
Supersetted with
10-10-10 calf raises (on leg press) @ 370 lbs.
10-10-10 hamstring ext. @ BW
8-7-6-5-20 machine leg ext. @ 160, 167.5, 175, 182.5, 115 lbs.
10-10-10 chin-ups @ BW
Biking warm up/down (Stationary Bike) 5:00 [2]
slept:8.5 weight:185lbs
Tuesday Jun 14, 2011 #
Weightlifting (Chest Lift) 52:00 [4]
slept:8.0 weight:185lbs
10-10-7-7 decline hammer bench @ 180, 180, 210, 210 lbs.
3-3-3-5 SA smith machine incline bench @ 65 lbs.
8-8-8 machine flyes @ 220 lbs.
15-15 DB flyes @ 40 lbs. (each side)
15-15 SA cable flyes @ 20 lbs. (each side)
Running (Treadmill Run) 13:55 [3] 2.0 mi (6:57 / mi)
slept:8.0 weight:185lbs shoes: Nike Free Run+ (1st)
Mile splits:
1 7:09
2 6:46
Monday Jun 13, 2011 #
Weightlifting (Back Lift) 55:00 [4]
slept:8.0 weight:185lbs
8-8-8-8 machine reverse row @ 175 lbs.
8-8-8-8 T-bar rows @ 90, 90, 115, 115 lbs.
5-5-5 reverse lat pull-down @ 220 lbs.
Supersetted with
10-10-10 back neck ext. @ 45 lbs.
10-10-10 front neck ext. @ 35 lbs.
8-10-12 lat pull-down @ 175, 160, 145 lbs.
Supersetted with
10-10-10 left neck ext. @ 45 lbs.
10-10-10 right neck ext. @ 45 lbs.
4-4 reverse lat pull-down @ 227.5, 235 lbs.
12-12 iso hammer high pull @ 90 lbs. (each side)
12-12 front straight arm bar push-down @ 52.5 lbs.
Biking (Stationary Bike) 10:00 [3]
slept:8.0 weight:185lbs