Training Log Archive: nlewiswallsIn the 7 days ending Sep 2, 2012:
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Sunday Sep 2, 2012 #
6 PM
Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:7.0 weight:180lbs
Chest/Biceps/Forearms Day @ Natcher Gym:
5/5/5/5/4/4 incline smith bench @ 175/175/185/185/195/195 lbs.
8/8/7 EZ bar curls @ 95/100/105 lbs.
8/8/8 reverse EZ bar curls @ 75/75/75 lbs.
5/5/5/5 neutral grip machine bench @ 215/215/220/220 lbs.
7/7/7/7 SA DB concentration curls @ 40/40/45/45 lbs. (each side)
8/8/8 decline hammer bench @ 295/295/295 lbs.
18/18/18 SA DB wrist curls @ 40/40/40 lbs. (each side)
15/15 bent cable flyes @ 35/35 lbs. (each side)
15/15/8 SA cable curls @ 20/20/35 lbs. (each side)
5/5/5/5/4/4 incline smith bench @ 175/175/185/185/195/195 lbs.
8/8/7 EZ bar curls @ 95/100/105 lbs.
8/8/8 reverse EZ bar curls @ 75/75/75 lbs.
5/5/5/5 neutral grip machine bench @ 215/215/220/220 lbs.
7/7/7/7 SA DB concentration curls @ 40/40/45/45 lbs. (each side)
8/8/8 decline hammer bench @ 295/295/295 lbs.
18/18/18 SA DB wrist curls @ 40/40/40 lbs. (each side)
15/15 bent cable flyes @ 35/35 lbs. (each side)
15/15/8 SA cable curls @ 20/20/35 lbs. (each side)
Friday Aug 31, 2012 #
5 PM
Weightlifting (Leg/Shoulders Lift) 1:01:00 [4]
slept:8.5 weight:180lbs
Leg/Shoulders Day @ Natcher Gym:
5/5/5/3/3/3 deadlift @ 275/275/275/295/295/305 lbs.
12/12/12/9/9/9 machine lat raise @ 110/110/110/125/125/130 lbs.
10/10/10/10 hammer calf raises @ 140/140/140/140 (+) lbs.
6/4(F)/5/5 hammer iso shoulder press @ 90/100/95/95 lbs. (each side)
5/5/5/5 leg press @ 530/530/550/550 lbs.
10/10/10/10 SA cable rotators @ 12.5/12.5/12.5/12.5 lbs. (each side)
8/8/8 hammer iso shrugs @ 115/115/115 lbs. (each side)
5/5/5/3/3/3 deadlift @ 275/275/275/295/295/305 lbs.
12/12/12/9/9/9 machine lat raise @ 110/110/110/125/125/130 lbs.
10/10/10/10 hammer calf raises @ 140/140/140/140 (+) lbs.
6/4(F)/5/5 hammer iso shoulder press @ 90/100/95/95 lbs. (each side)
5/5/5/5 leg press @ 530/530/550/550 lbs.
10/10/10/10 SA cable rotators @ 12.5/12.5/12.5/12.5 lbs. (each side)
8/8/8 hammer iso shrugs @ 115/115/115 lbs. (each side)
Thursday Aug 30, 2012 #
6 AM
Ruck March 1:07:40 [3] 5.11 mi (13:14 / mi)
slept:6.0 weight:180lbs
Morning ruckmarch for PT...pretty decent pace, with running in the last mile.
Mile Splits:
1 14:03
2 13:19
3 13:25
4 13:29
5 11:48
Mile Splits:
1 14:03
2 13:19
3 13:25
4 13:29
5 11:48
9 PM
Weightlifting (Back/Triceps Lift) 54:00 [4]
slept:6.0 weight:180lbs
Back/Triceps Day @ Natcher Gym:
17/8/8/8/8 SA high hammer pull @ 90/115/115/115/115 lbs. (each side)
8/8/8 machine triceps press @ 155/155/155 lbs.
12/12 SA overhead DB triceps ext. @ 25/25 lbs. (each side)
5/5/5/5 compound machine row @ 230/230/230/230 lbs.
12/12/12/12 SA cable triceps ext. @ 30/30/30/30 lbs. (each side)
5/5 SA low hammer pull @ 115/115 lbs. (each side)
13/13 SA reverse cable triceps ext. @ 20/20 lbs. (each side)
8/8/8 lat pull-down @ 180/180/180 lbs.
7/7/7 CG smith machine bench @ 155/155/155 lbs.
15/15 supine bar row @ BW
8/10 EZ bar skullcrushers @ 65/65 lbs.
20/20 dips @ BW
17/8/8/8/8 SA high hammer pull @ 90/115/115/115/115 lbs. (each side)
8/8/8 machine triceps press @ 155/155/155 lbs.
12/12 SA overhead DB triceps ext. @ 25/25 lbs. (each side)
5/5/5/5 compound machine row @ 230/230/230/230 lbs.
12/12/12/12 SA cable triceps ext. @ 30/30/30/30 lbs. (each side)
5/5 SA low hammer pull @ 115/115 lbs. (each side)
13/13 SA reverse cable triceps ext. @ 20/20 lbs. (each side)
8/8/8 lat pull-down @ 180/180/180 lbs.
7/7/7 CG smith machine bench @ 155/155/155 lbs.
15/15 supine bar row @ BW
8/10 EZ bar skullcrushers @ 65/65 lbs.
20/20 dips @ BW
Wednesday Aug 29, 2012 #
6 AM
Group PT warm up/down 12:05 [2] 1.4 mi (8:38 / mi)
slept:6.0 weight:180lbs shoes: Saucony Grid Launch
Combined warm-up and cool-down formation runs to/from Natcher Track...0.78 miles in 6:31 on the way over, and 0.62 miles in 5:34 on the return.
Group PT (Upper Body MSE) 14:48 [4]
slept:6.0 weight:180lbs
Upper body MSE circuit for PT today...had to keep it light and short due to time constraints from the BN CoC ceremony:
5 rounds of:
20 dips
7 pull-ups
25 push-ups
20 unassisted sit-ups
Then had everyone get at least two rope assents, attempting hands only climbs...literally only had about 25 minutes for the whole workout, so this worked well in my time constraints.
5 rounds of:
20 dips
7 pull-ups
25 push-ups
20 unassisted sit-ups
Then had everyone get at least two rope assents, attempting hands only climbs...literally only had about 25 minutes for the whole workout, so this worked well in my time constraints.
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 58:00 [4]
slept:6.0 weight:180lbs
Chest/Biceps/Forearms Day @ Natcher Gym:
5/5/5/5/5/5 incline smith machine bench @ 175/175/175/185/195/195 lbs.
7/7/7 EZ bar curls @ 95/95/95 lbs.
8/8/8 reverse EZ bar curls @ 75/75/75 lbs.
8/8/8/8 decline hammer bench @ 275/295/315/305 lbs.
9/12/6/17 SA DB hammer curls @ 45/40/50/35 lbs. (each side)
7/5/5/5 machine neutral grip bench @ 200/215/215/215 lbs.
12/9/6/6 SA DB concentration curls @ 35/40/45/45 lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
20/20/16 SA DB wrist curls @ 35/35/40 lbs. (each side)
15/15 SA cable curls @ 20/20 lbs. (each side)
5/5/5/5/5/5 incline smith machine bench @ 175/175/175/185/195/195 lbs.
7/7/7 EZ bar curls @ 95/95/95 lbs.
8/8/8 reverse EZ bar curls @ 75/75/75 lbs.
8/8/8/8 decline hammer bench @ 275/295/315/305 lbs.
9/12/6/17 SA DB hammer curls @ 45/40/50/35 lbs. (each side)
7/5/5/5 machine neutral grip bench @ 200/215/215/215 lbs.
12/9/6/6 SA DB concentration curls @ 35/40/45/45 lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
20/20/16 SA DB wrist curls @ 35/35/40 lbs. (each side)
15/15 SA cable curls @ 20/20 lbs. (each side)
Monday Aug 27, 2012 #
5 AM
Running race (APFT) 11:58 [5] 2.0 mi (5:59 / mi)
slept:4.0 weight:180lbs shoes: Saucony Grid Launch
Another APFT...held to EIB standards, so was cut off at the minimums for push-ups and sit-ups for my age group:
PU 53
SU 61
2MR 11:58 (they clocked 11:50, but they started after the last man crossed the line)
PU 53
SU 61
2MR 11:58 (they clocked 11:50, but they started after the last man crossed the line)