Training Log Archive: nlewiswalls

Nice run outside in the good weather

Mile Splits:

1 6:43
2 6:42
3 6:47
4 6:37

Back/Triceps Day @ Natcher Gym:

12/12/9/9/6 hammer low row @ 185/185/205/205/225 lbs.
12/12/9/9/6 cable triceps ext. @ 72.5/72.5/80/80/87.5 lbs.
7/7/7/18 CG machine row @ 180/180/180/140
12/12/12/17 SA DB skullcrushers @ 30/30/30/25 lbs. (each side)
15/12/8 lat pull-down @ 140/160/180 lbs.
14/14/10 SA cable triceps ext. @ 25/25/30 lbs. (each side)
15/12/12 machine row @ 155/170/170 lbs.
15/15 EA bar skullcrushers @ 55/55 lbs.
20/20 dips @ BW/BW

Abs (no rest):
50 sit-ups
30 oblique crunches (each side)
30 sit-ups
15 oblique crunches (each side)
20 sit-ups

Morning PT run on my own during is block leave, and I am stuck here as the acting HHC CO...tons of fun.

Mile splits:

1 7:08
2 7:08
3 7:15
4 7:09

Last .35 was at a 7:04

C • Lucky you 4

Chest/Biceps/Forearms Day @ Gammon Gym:

5/5/5/6/6 DB incline bench @ 85/85/85/85/85 lbs. (each side)
5/5/5/5/15 barbell curls @ 100/100/100/100/75 lbs.
10/10/10 WG smith machine bench @ 155/155/155 lbs.
6/6/5 hammer preacher curls @ 95/100/105 lbs.
18/18/18 hammer decline bench @ 235/235/235 lbs.
13/13/8 SA DB preacher curls @ 35/35/45 lbs. (each side)
6/4/5 hammer incline bench @ 235/235/235 lbs.
15/15/15 reverse SA wrist curls @ 15/15/15 lbs. (each side)
15/15/15 SA wrist curls @ 25/25/25 lbs. (each side)
15/15 seated bent cable flyes @ 30/30/30 lbs. (each side)
8/8/8 SA standing cable curls @ 35/35/35 lbs. (each side)

Leg/Shoulders Day @ Gammon Gym while Mel ellipticalled and ran:

5/5/5/5/5 squat @ 225/225/225/225/225 lbs.
15/15/13/13/11 SA DB lateral raises @ 25/25/30/30/35 lbs. (each side)
5/5/5/5 leg press @ 570/590/590/610 lbs.
5/5/5/5 SA DB standing shoulder press @ 70/70/70/70 lbs. (each side)
12/12/12/12 calf raises @ 480/480/480/480 lbs. (on leg press)
4/11/12 smith machine seated shoulder press @ 155/125/125 lbs.
8/15/15 machine leg ext. @ 155/110/110 lbs.
8/8 machine leg curls @ 140/140 lbs.

Back/Triceps Day @ Gammon Gym:

15/12/12/8/8 hammer low row @ 165/185/185/205/205 lbs.
15/15/12/12/8 barbell skullcrushers @ 60/60/70/70/80 lbs.
5/5/5 CG machine row @ 180/185/185 lbs.
10/8/8 v-bar triceps cable ext. @ 72.5/80/80 lbs.
15/15/15 lat pull-down @ 140/140/140 lbs.
15/15/15 SA DB skullcrushers @ 25/25/25 lbs. (each side)
5/5/5 SA cable rows @ 92.5/92.5/92.5 lbs. (each side)
4/4 SA DB rows @ 110/110 lbs. (each side)
12/12/12 SA cable triceps ext. @ 30/30/30 lbs. (each side)
15/15/15 SA reverse cable triceps ext. @ 20/20/20 lbs. (each side)
50/40/30/20/10 sit-ups @ BW/6/8/10/12 lbs. (med. ball at forehead_
30 side crunches (each side)
30 4-count flutter kicks