Training Log Archive: nlewiswalls

Chest/Biceps/Forearms Day @ Natcher Gym:

5/5/5/5/5 incline hammer bench @ 275/275/285/285/285 lbs.
15/10/10/6/5 hammer preacher curls @ 80/90/90/100/100 lbs.
5/5/5 incline DB bench @ 85/85/85 lbs. (each side)
8/8/20 SA DB preacher curls @ 45/45/25 lbs. (each side)
11/11/11 incline smith machine bench @ 155/155/155 lbs.
12/12/12 SA reverse DB curls @ 35/35/35 lbs. (each side)
27/15 decline hammer bench @ 185/235 lbs.
15/15 reverse DB wrist curls @ 15/15 lbs. (each side)
15/15 DB wrist curls @ 25/25 lbs. (each side)
8/8 standing SA cable flyes @ 35/35 lbs. (each side)
8/8 SA cable curls @ 35/35 lbs. (each side)

Morning run around St. Augustine prior to Paul and Lauren's wedding...this was a detox, and I felt horrible.

Mile splits:

7:09
7:03
7:12

Back/Triceps Day @ Natcher Gym:

15/15/10/5/5/5/5 CG machine row @ 140/140/160/180/180/185/185 lbs.
12/9/9/9/6 straight bar cable triceps ext. @ 72.5/80/80/80/87.5 lbs.
8/8/8 WG lat pull-down @ 180/180/180 lbs.
12/12/8/15/15 SA DB skullcrushers @ 30/30/35/25/25 lbs. (each side)
5/5/5 reverse CG lat pull-down @ 205/205/205 lbs.
10/10/10 rope cable triceps ext. @ 42.5/42.5/42.5 lbs.
15/15/12/12 hammer low row @ 165/165/185/185 lbs.
12/12 SA cable triceps ext. @ 25/25 lbs. (each side)
12/12 SA no grip cable triceps ext. @ 15/15 lbs. (each side)

My legs have been really sore from the barbell lunges and deadlifts from a few days ago, and during the beginning of my lift I really pulled something in my right leg, so I decided to bike on level 5 for a little bit afterwards just to loosen up -- I could barely limp around...ended up with ~2.7 miles

Chest/Biceps/Forearms Day @ Gammon Gym:

5/5/5/5/5/5 hammer incline bench @ 235/235/235/245/245/245 lbs.
10/7/7 barbell curls @ 90/100/100 lbs.
12/8/6 preacher hammer curls @ 80/90/100 lbs.
8/8/8 DB incline bench @ 80/80/80 lbs. (each side)
10/10/8 SA DB preacher curls @ 40/40/45 lbs. (each side)
20/20/25 hammer decline bench @ 235/235/185 lbs.
30/30/30 SA DB wrist curls @ 15/15/15 lbs. (each side, 15/15)
12/12/12 bent cable flyes @ 35/35/35 lbs. (each side)
11/11/11 DB hammer curls @ 45/45/45 lbs. (each side)
16/19 SA cable curls @ 22.5/22.5 lbs. (each side)
50/40/30/20/10 sit-ups @ BW/6/8/10/12 lbs. (med. ball @ head)

Leg/Shoulders Day @ Gammon Gym:

Since I am logging this late, I know that for legs, my main working sets were:

5/5/5/5/5 barbell lunges @ 135/145/155/165/165 lbs. (reps each leg)
5/5/5/5 leg press @ 590/590/590/590 lbs.
12/12/12 calf raises @ 480/480/480 lbs.
15/15/10 machine leg ext. @ 125/125/160 lbs.

I totally forget all the shoulders lifts