Training Log Archive: nlewiswallsIn the 7 days ending Aug 19, 2012:
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Sunday Aug 19, 2012 #
Weightlifting (Chest/Biceps/Forearm Lift) 1:01:00 [4]
slept:9.5 weight:180lbs
10/5/5/5/5/5 smith machine bench @ 195/215/215/220/225/225 lbs.
8/8/8 WG barbell curls @ 85/85/85 lbs.
12/12/12 reverse barbell curls @ 65/65/65 lbs.
8/8/8 smith machine incline bench @ 155/155/155 lbs.
8/8/8 DB hammer curls @ 40/40/40 lbs. (each side)
6/6/6/5 neutral grip machine bench @ 200/200/200/215 lbs.
10/10/10 reverse SA DB wrist curls @ 25/25/25 lbs. (each side)
20/20/20 SA DB wrist curls @ 30/30/30 lbs. (each side)
15/15/12 SA DB concentration curls @ 25/25/30 lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
Thursday Aug 16, 2012 #
Group PT (Plyometrics/Upper Body) 45:00 [4]
slept:6.0 weight:180lbs
10/20-9/18-8/16-7/14-6/12-5/10-4/8-3/6-2/4-1/2 chin-ups/push-ups
(finished in 8:01)
40 pull-ups as few sets as possible
40 side to side pull-ups as few sets as possible
(did each as 10-10-8-8-4, finished in 11:40)
Plyometrics:
3 x 25 yards exaggerated skipping
3 x 25 yards bounding
3 x 75 side-to-side line hops
2 x 75 front-to-back line hops
Weightlifting (Back/Triceps Lift) 58:00 [4]
slept:6.0 weight:180lbs
Wednesday Aug 15, 2012 #
Group PT warm up/down 12:25 [2] 1.47 mi (8:27 / mi)
slept:5.5 weight:180lbs shoes: Saucony Grid Launch
Group PT intervals 29:27 [4] 4.0 mi (7:22 / mi)
slept:5.5 weight:180lbs shoes: Saucony Grid Launch
800m tempo/600m rest interval
800m tempo/600m rest interval
800m tempo/600m rest interval
800m tempo/600m rest interval
100m sprint/300m rest interval
100m sprint/300m rest interval
800m splits:
1 2:55
2 2:58
3 2:59
4 3:02
Group PT (Core MSE) 7:10 [4]
slept:5.5 weight:180lbs
1:30 front plank
0:40 L side plank
0:40 R side plank
with ~1:30 rest in between rounds
Tuesday Aug 14, 2012 #
Group PT warm up/down 13:45 [2] 1.71 mi (8:02 / mi)
slept:5.0 weight:180lbs shoes: Saucony Grid Launch
Group PT (Upper Body Circuit) 27:01 [4] 1.5 mi (18:01 / mi)
slept:5.0 weight:180lbs shoes: Saucony Grid Launch
15 dips
6 chin-ups
25 push-ups
10 burpees
400m run
Planned on 7 rounds, but had to cut PT short to set up a GP Medium Tent...this was a smoker, though, specifically the burpee-run transition...math says that the average time per round is something like 4:40, but the times varied from 3:30 (first round) to 5:00 for me
Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:5.0 weight:180lbs
7/7/5/5/6/6 incline hammer bench @ 235/235/255/255/255/255 lbs.
15/12/9 DB hammer curls @ 30/35/40 lbs. (each side)
8/8/8 WG barbell curls @ 85/85/85 lbs.
14/14/14 decline hammer bench @ 275/275/275 lbs.
5/5/5 barbell curls @ 115/105/105 lbs.
6/6/6 neutral grip machine bench @ 200/200/200 lbs.
17/17/17 SA reverse DB wrist curls @ 20/20/20 lbs. (each side)
15/15/15 SA DB wrist curls @ 30/30/30 lbs. (each side)
11/11/11 seated bent cable flyes @ 42.5/42.5/42.5 lbs. (each side)
8/8 SA DB preacher curls @ 40/40 lbs. (each side)
10/10 reverse barbell curls @ 65/65 lbs.
Monday Aug 13, 2012 #
Group PT (Formation Run) 41:47 [2] 4.98 mi (8:23 / mi)
slept:5.5 weight:180lbs shoes: Saucony Grid Launch
Mile splits:
1 8:10
2 8:05
3 8:40
4 8:45
5 8:20
Group PT (Core Workout) 10:00 [4]
slept:5.5 weight:180lbs
2 rounds of 25 reps each:
Sit-ups
Crunches
Reverse Crunches
Oblique Crunches (each side)
Leg Levers
4-count Flutter Kicks
Crunches