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Training Log Archive: nlewiswalls

In the 7 days ending Feb 19, 2012:

activity

time

miles

Weightlifting

4:59:00

Group PT

1:23:48

7.5

12.07

Running

42:29

5.93

(7:10)

9.54

(4:27)

Biking

5:00

Total

7:10:17

13.43

21.61

averages - sleep:11.9 weight:180lbs

1:32

0:00

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Sunday Feb 19, 2012 #

Running (Dog Run) 19:10 [3] 2.54 mi (7:33 / mi)
slept:8.0 weight:180lbs shoes: Nike Free Run+ (1st)

Took Spenser for a run...stopped time when I had to give him a walking break

Saturday Feb 18, 2012 #

3 PM

Weightlifting (Leg/Shoulders Lift) 1:02:00 [4]
slept:8.0 weight:180lbs

Leg/Shoulders Lift Day @ the Plainfield Rec Center:

5/5/5/5/5 squat @ 255/255/255/255/255 lbs.
5/5/5/5/5 SA DB shoulder press @ 70/70/70/70/70 lbs. (each side)
8/5/5/5/5/5 leg press @ 570/620/620/620/620/620 lbs.
12/12/12/10/10 SA lateral DB raises @ 35/35/35/40/40 lbs. (each side)
12/12/12 calf raises @ 440/450/450 lbs. (on leg press)
12/12/15 front DB raises @ 30/30/25 lbs. (each side)
8/8/8 machine leg curls @ 140/145/150 lbs.
8/8/8 SA DB shrugs @ 100/100/100 lbs. (each side)

4 PM

Biking warm up/down (Stationary Bike) 5:00 [2]
slept:8.0 weight:180lbs

Quick bike to loosen up after my lift...kept it on level 10 and got 1.67 miles in.

Friday Feb 17, 2012 #

2 PM

Weightlifting (Back/Triceps Lift) 56:00 [4]
slept:8.5 weight:180lbs

Lift at the Plainfield Rec Center, but I forget the sets/reps, so I'll leave it out.

Thursday Feb 16, 2012 #

2 PM

Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:6.0 weight:180lbs

Chest/Biceps/Forearms Day @ Smith Gym:

5/5/5/5/5/5 incline hammer bench @ 255/255/255/255/255/255 lbs.
6/6/6 barbell curls @ 105/105/105 lbs.
5/6/6 SA DB concentration curls @ 55/50/50 lbs. (each side)
5/5/5/5 DB bench press @ 90/90/90/90 lbs. (each side)
14/11/11/11 SA reverse DB curls @ 35/40/40/40 lbs. (each side)
6/6/6 decline hammer bench @ 295/295/295 lbs.
12/10/10 SA DB preacher curls @ 35/40/40 lbs. (each side)
10/10/10 bent SA cable flyes @ 35/35/35 lbs. (each side)
12/12/12/8 SA cable curls @ 30/30/30/35 lbs. (each side)

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Wednesday Feb 15, 2012 #

9 AM

Group PT warm up/down 20:31 [2] 2.61 mi (7:52 / mi)
slept:7.0 weight:180lbs shoes: Saucony Grid Launch

Warm-up jog to the track (1.57 miles @ 11:55)) prior to the circuit training and the cool-down jog afterwards back to the COF (1.04 miles @ 8:36)

Group PT (Circuit Training) 25:00 [4]
slept:7.0 weight:180lbs

Circuit I ran my guys in at the track -- time is approximate, I didn't time with my Garmin:

5 rounds of:

5 pull-ups
20 incline sit-ups
10 dips
15 air squats
400 meter run

Time also accounts for a quick ab workout we did once we were back at the COF:

20 reps of each of the following (no rest):
Sit-ups
Crunches (feet elevated)
Reverse crunches
Side crunches (each side)
Leg levers
4-count flutter kicks
Crunches (feet on floor)

6 PM

Running 23:19 [3] 3.39 mi (6:53 / mi)
slept:7.0 weight:180lbs shoes: Nike Free Run+ (1st)

Since the miles during PT today were pretty slow, got a short, quick run through the neighborhood in to get some pace down and bump up the daily miles...this is the most I've run in a day (just over 7 miles, including everything this morning) in probably a year and a half...how did I use to run ultras? No splits since the Garmin was acting up, and I just used it for time and MapMyRun for the distance.

Tuesday Feb 14, 2012 #

9 AM

Group PT warm up/down 5:31 [2] 0.76 mi (7:16 / mi)
slept:5.0 weight:180lbs shoes: Saucony Grid Launch

Just a quick warm-up run from the COF to Smith Gym to lift for PT since it was nasty outside

Weightlifting (Leg/Shoulder Lift) 1:05:00 [4]
slept:5.0 weight:180lbs

Leg/Shoulders Lift Day @ Smith and Gammon Gyms (combined two lifts into one log -- the legs were actually tonight):

9/9/9/9 seated DB shoulder press @ 65/65/65/65 lbs. (each side)
10/10/10/10 bent DB lateral raises @ 35/35/35/35 lbs. (each side)
15/15/15 front DB raises @ 25/25/25 lbs. (each side)
4/3 standing barbell shoulder press @ 135/135 lbs.
8/8/8/8 SA DB shrugs @ 100/100/100/100 lbs. (each side)
8/12/12 SA cable rotators @ 15/10/10 lbs. (each side)
8/10/10 SA cable lateral raises @ 20/15/15 lbs. (each side)

5/5/5/5/5/5 squat @ 225/235/245/255/255/255 lbs.
5/5/5/5/5 leg press @ 570/640/640/640/640 lbs.
12/12/12 calf raises @ 460/460/460 lbs. (on leg press)
8/8/8 machine leg curls @ 140/145/145 lbs.

Monday Feb 13, 2012 #

9 AM

Group PT (Group Run) 32:46 [3] 4.13 mi (7:56 / mi)
slept:7.0 weight:180lbs shoes: Saucony Grid Launch

Formation run with my Platoon...had a couple pauses and stopped at 3.5 miles to do the following before heading back to the COF:

7/6/5/4/3/2/1 pull-ups
10/9/8/7/6/5/4/3/2/1 push-ups

4 PM

Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:7.0 weight:180lbs

Back/Triceps Lift Day @ Gammon Gym:

15/6/6/6/6 CG machine row @ 140/180/180/180/180 lbs.
15/8/8/8/8 straight bar cable triceps ext. @ 65/72.5/72.5/72.5/72.5 lbs.
10/10/10 hammer low row @ 185/185/205 lbs.
13/13/20 SA DB skullcrushers @ 30/30/25 lbs. (each side)
8/8/8 lat pull-downs @ 180/180/180 lbs.
12/12/12 SA cable triceps ext. @ 27.5/27.5/27.5 lbs. (each side)
5/5/5/5 barbell rows @ 185/185/185/185 lbs.
10/10 SA reverse cable triceps ext. @ 22.5/22.5 lbs. (each side)

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