Training Log Archive: nlewiswallsIn the 7 days ending Jun 3, 2012:
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Sunday Jun 3, 2012 #
5 PM
Weightlifting (Back/Triceps Lift) 58:00 [4]
slept:9.0 weight:180lbs
Back/Triceps Lift Day @ Natcher Gym:
16/16/16/9/8/8 compound machine row @ 170/170/170/200/205/210 lbs.
12/12/12/9/9/10 machine triceps ext. @ 110/110/110/125/125/125 lbs.
15/9/9/20 lat pull-down @ 160/180/180/140 lbs.
9/9/16/16 SA cable triceps ext. @ 30/30/25/25 lbs. (each side)
5/5/5 SA cable rows @ 90/90/90 lbs. (each side)
11/11/17 SA DB skullcrushers @ 30/30/25 lbs. (each side)
12/11/10 machine back ext. @ 135/145/155 lbs.
16/12/8 rope cable triceps ext. @ 37.5/42.5/47.5 lbs.
12/12(F) SA cable lateral triceps ext. @ 15/15 lbs. (each side)
16/16/16/9/8/8 compound machine row @ 170/170/170/200/205/210 lbs.
12/12/12/9/9/10 machine triceps ext. @ 110/110/110/125/125/125 lbs.
15/9/9/20 lat pull-down @ 160/180/180/140 lbs.
9/9/16/16 SA cable triceps ext. @ 30/30/25/25 lbs. (each side)
5/5/5 SA cable rows @ 90/90/90 lbs. (each side)
11/11/17 SA DB skullcrushers @ 30/30/25 lbs. (each side)
12/11/10 machine back ext. @ 135/145/155 lbs.
16/12/8 rope cable triceps ext. @ 37.5/42.5/47.5 lbs.
12/12(F) SA cable lateral triceps ext. @ 15/15 lbs. (each side)
6 PM
Biking (Stationary Biking) 5:00 [4]
slept:9.0 weight:180lbs
Quick 5 minute bike after my lift to loosen up my extremely sore legs...no goal other than to loosen up, but back at a fairly high intensity on level 7 to get ~80 cal and 1.55 miles in.
Saturday Jun 2, 2012 #
5 PM
Other 1:15:00 [4]
slept:6.0 weight:180lbs
Power workout taken from Gym Jones:
10/10/10 back squat @ 205/205/205 lbs.
5/5/5 goblet squat @ 100/100/100 lbs. (DB)
10/11/10 lunges @ 40/40/40 lbs. (each DB, each hand)
6/7/6 DB overhead lunges @ 20/20/25 lbs. (each DB, each hand)
5 rounds of:
3 deadlift @ 255 lbs.
5 standing jumps (for distance)
3-4 minutes rest
6 rounds of:
2 barbell jerk @ 135/135/145/145/150/155 lbs.
1-2 minutes rest
4 rounds of:
8 goblet squat @ 80 lbs. (DB)
20 cal C2 Rower (ME -- was about 51-55 sec.)
10/10/10 back squat @ 205/205/205 lbs.
5/5/5 goblet squat @ 100/100/100 lbs. (DB)
10/11/10 lunges @ 40/40/40 lbs. (each DB, each hand)
6/7/6 DB overhead lunges @ 20/20/25 lbs. (each DB, each hand)
5 rounds of:
3 deadlift @ 255 lbs.
5 standing jumps (for distance)
3-4 minutes rest
6 rounds of:
2 barbell jerk @ 135/135/145/145/150/155 lbs.
1-2 minutes rest
4 rounds of:
8 goblet squat @ 80 lbs. (DB)
20 cal C2 Rower (ME -- was about 51-55 sec.)
Friday Jun 1, 2012 #
8 PM
Weightlifting (Chest/Biceps/Forearm Lift) 58:00 [4]
slept:6.0 weight:180lbs
Chest/Biceps/Forearms lift @ Natcher Gym:
5/5/5/5/5 incline hammer bench @ 275/275/275/275/275 lbs.
7/7/7/5/5 barbell curls @ 95/95/95/105/105 lbs.
10/10/10/10 decline hammer bench @ 275/275/275/275 lbs.
8/6/6/5 preacher curls @ 95/100/100/105 lbs.
13/13/13 smith machine bench @ 155/155/155 lbs.
15/13/13 DB preacher curls @ 30/35/35 lbs.
15/15/15 SA DB reverse wrist curls @ 20/20/20 lbs.
15/15/15 SA standing cable flyes @ 22.5/22.5/22.5 lbs. (each side)
5/5/5/5/5 incline hammer bench @ 275/275/275/275/275 lbs.
7/7/7/5/5 barbell curls @ 95/95/95/105/105 lbs.
10/10/10/10 decline hammer bench @ 275/275/275/275 lbs.
8/6/6/5 preacher curls @ 95/100/100/105 lbs.
13/13/13 smith machine bench @ 155/155/155 lbs.
15/13/13 DB preacher curls @ 30/35/35 lbs.
15/15/15 SA DB reverse wrist curls @ 20/20/20 lbs.
15/15/15 SA standing cable flyes @ 22.5/22.5/22.5 lbs. (each side)
9 PM
Other 10:00 [5]
slept:6.0 weight:180lbs
10 minute row ME...hit 2508 meters and 174 calories in ten minutes
Thursday May 31, 2012 #
6 AM
Running 24:33 [4] 3.67 mi (6:41 / mi)
slept:5.5 weight:180lbs shoes: Saucony Grid Launch
Another individual PT day
Mile Splits:
1 6:55
2 6:38
3 6:38
Was holding a 6:35 on the last .67 miles
Mile Splits:
1 6:55
2 6:38
3 6:38
Was holding a 6:35 on the last .67 miles
Wednesday May 30, 2012 #
6 AM
Running 25:12 [4] 3.64 mi (6:55 / mi)
slept:5.5 weight:180lbs shoes: Saucony Grid Launch
With this LTC support, Group PT for the forseeable future will be fairly individual, so I won't log it as the purple Group PT class for a while.
Garmin acting up on today's run, so no splits, but the overall should be pretty accurate (Garmin shorted me about .35 miles due to SV loading, which I have accounted for in the totals).
Garmin acting up on today's run, so no splits, but the overall should be pretty accurate (Garmin shorted me about .35 miles due to SV loading, which I have accounted for in the totals).
8 PM
Weightlifting (Back/Triceps Lift) 1:07:00 [4]
slept:5.5 weight:180lbs
Back/Triceps Lift Day @ Gammon Gym:
15/8/8/8/6/6 compound machine row @ 170/200/200/200/215/215 lbs.
20/8/8 V-bar cable triceps ext. @ 57.5/80/80 lbs.
12/12/12 barbell skullcrushers @ 70/70/70 lbs.
5/5/15/15 CG machine row @ 200/200/140/140 lbs.
16/16/12/12 SA cable triceps ext. @ 25/25/30/30 lbs. (each side)
12/12/12 machine back ext. @ 135/135/135 lbs.
12/12/12 CG smith machine bench @ 125/125/125 lbs.
15/15/15 lat pull-down @ 160/160/160 lbs.
10/10/12 SA DB skullcrushers @ 30/30/30 lbs. (each side)
5/2/2/2 deadlift @ 225/275/295/315 lbs.
15/8/8/8/6/6 compound machine row @ 170/200/200/200/215/215 lbs.
20/8/8 V-bar cable triceps ext. @ 57.5/80/80 lbs.
12/12/12 barbell skullcrushers @ 70/70/70 lbs.
5/5/15/15 CG machine row @ 200/200/140/140 lbs.
16/16/12/12 SA cable triceps ext. @ 25/25/30/30 lbs. (each side)
12/12/12 machine back ext. @ 135/135/135 lbs.
12/12/12 CG smith machine bench @ 125/125/125 lbs.
15/15/15 lat pull-down @ 160/160/160 lbs.
10/10/12 SA DB skullcrushers @ 30/30/30 lbs. (each side)
5/2/2/2 deadlift @ 225/275/295/315 lbs.