Training Log Archive: nlewiswalls

Leg/Shoulders Day @ Gammon Gym:

5/5/5/5/5 squat @ 225/225/225/225/225 lbs.
5/5/5/12 barbell shoulder press @ 115/115/115/95 lbs. (strict)
10/10/10 SA cable shoulder rotator @ 12.5/12.5/12.5 lbs. (each side)
4/4/4/4 lunges (each leg) @ 75/75/75/75 lbs. (DB each hand)
12/12/12 machine lateral raises @ 100/100/100 lbs.
12/12/9 machine leg curls @ 125/125/140 lbs.
12/12/12 calf raises @ 350/350/350 lbs. (on leg press)
14/14/12 SA DB shrugs @ 80/80/85 lbs. (each side)

Short distance individual PT run

Mile Splits:

1 7:06
2 6:44
3 6:47

Another individual PT run from the Knox Disney Complex.

Mile Splits:

1 7:03
2 6:49
3 6:44
4 6:53

Back/Triceps Day @ Gammon Gym:

17/17/8/8/5/5 compound machine row @ 185/185/215/215/230/230 lbs.
15/15/10/10/8/8 machine triceps ext. @ 125/125/145/145/155/155 lbs.
8/8/8 reverse lat pull-down @ 180/180/180 lbs.
15/12/9 cable triceps ext. @ 57.5/65/72.5 lbs.
5/5/5 SA DB rows @ 105/105/105 lbs. (each side)
12/12/12 SA cable triceps ext. @ 25/25/25 lbs. (each side)
12/12/12 machine lower back ext. @ 130/130/130 lbs.
9/9/9 SA DB skullcrushers @ 30/30/30 lbs. (each side)
12/12 WG cable rows @ 120/120 lbs.
15/15 reverse SA cable triceps ext. @ 15/15 lbs. (each side)

Chest/Biceps/Forearms Day @ Gammon Gym:

6/6/4/4/4/12 incline smith bench @ 175/175/185/185/185/155 lbs.
7/7/7 WG barbell curls @ 90/90/90 lbs.
6/6/6 barbell curls @ 100/100/100 lbs.
15/5/5/5 decline hammer bench @ 275/325/325/325 lbs.
14/12/10/8 SA DB iso curls @ 30/35/40/45 lbs. (each side)
12/12/12 bent cable flyes @ 35/35/37.5 lbs. (each side)
18/18/18 SA DB reverse wrist curls @ 20/20/20 lbs. (each side)
15/15/15 SA DB wrist curls @ 35/35/35 lbs. (each side)
15/12 machine vertical bench @ 160/170 lbs.
14/12 SA DB reverse curls @ 30/35 lbs. (each side)
5/5 cable curls @ 80/80 lbs.