Training Log Archive: nlewiswallsIn the 7 days ending Sep 23, 2012:
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Sunday Sep 23, 2012 #
5 PM
Weightlifting (Leg/Shoulders Lift) 1:00:00 [4]
slept:8.0 weight:180lbs
Leg/Shoulders Day @ Natcher Gym:
20/20/15/15 machine leg extensions @ 125/125/140/140 lbs.
14/14/12 machine leg curls @ 125/125/125 lbs.
15/15/12/12 calf raises @ +110/+110/+130/+130 lbs.
5/5/5/5/5 machine shoulder press @ 205/205/210/210/210 lbs.
8/8/8 machine lateral raises @ 125/125/125 lbs.
8/8/8/8/10 hammer shrugs @ 125/130/130/135/135 lbs. (each side)
5/5/5/5/5 leg press @ 530/580/600/620/620 lbs.
12/12/11 SA DB lateral raises @ 20/20/25 lbs. (each side)
20/20/15/15 machine leg extensions @ 125/125/140/140 lbs.
14/14/12 machine leg curls @ 125/125/125 lbs.
15/15/12/12 calf raises @ +110/+110/+130/+130 lbs.
5/5/5/5/5 machine shoulder press @ 205/205/210/210/210 lbs.
8/8/8 machine lateral raises @ 125/125/125 lbs.
8/8/8/8/10 hammer shrugs @ 125/130/130/135/135 lbs. (each side)
5/5/5/5/5 leg press @ 530/580/600/620/620 lbs.
12/12/11 SA DB lateral raises @ 20/20/25 lbs. (each side)
Saturday Sep 22, 2012 #
1 PM
Weightlifting (Back/Triceps Lift) 58:00 [4]
slept:8.5 weight:180lbs
Back/Triceps Day @ Natcher Gym:
13/6/6/6 compound machine row @ 210/240/240/240 lbs.
8/8/8/8 machine triceps ext. @ 160/160/160/165 lbs.
17/8/8/8 hammer iso high pull @ 90/115/115/115 lbs. (each side)
12/10/8/7 weighted dips @ +45/+55/+65/+70 lbs. (belt around waist)
7/7/5/5 CG lat pull-down @ 200/200/210/210 lbs.
12/12/12/8 SA cable triceps ext. @ 30/30/30/35 lbs. (each side)
10/10/10 machine pull-overs @ 155/170/170 lbs.
16/16 SA DB skullcrushers @ 25/25 lbs. (each side)
11/11 SA reverse cable triceps ext. @ 17.5/17.5 lbs. (each side)
13/6/6/6 compound machine row @ 210/240/240/240 lbs.
8/8/8/8 machine triceps ext. @ 160/160/160/165 lbs.
17/8/8/8 hammer iso high pull @ 90/115/115/115 lbs. (each side)
12/10/8/7 weighted dips @ +45/+55/+65/+70 lbs. (belt around waist)
7/7/5/5 CG lat pull-down @ 200/200/210/210 lbs.
12/12/12/8 SA cable triceps ext. @ 30/30/30/35 lbs. (each side)
10/10/10 machine pull-overs @ 155/170/170 lbs.
16/16 SA DB skullcrushers @ 25/25 lbs. (each side)
11/11 SA reverse cable triceps ext. @ 17.5/17.5 lbs. (each side)
Friday Sep 21, 2012 #
6 AM
Ruck March 1:00:34 [4] 4.43 mi (13:40 / mi)
slept:5.0 weight:180lbs
Group ruck march for PT with 45 lbs. ruck
Mile Splits:
1 13:24
2 13:12
3 14:01
4 13:49
Mile Splits:
1 13:24
2 13:12
3 14:01
4 13:49
Thursday Sep 20, 2012 #
6 AM
Group PT (Formation Run) 33:07 [3] 4.17 mi (7:56 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost4
Formation run for PT...pretty chilly out.
Mile Splits:
1 8:10
2 7:54
3 7:56
4 7:44
Mile Splits:
1 8:10
2 7:54
3 7:56
4 7:44
Group PT (Upper Body MSE) 10:00 [4]
slept:6.0 weight:180lbs
Just a quick upper body circuit after we ran:
40/30/20/10 push-ups (rest was during the partner's turn)
8 chin-ups
8 pull-ups
8 S2S pull-ups
40/30/20/10 push-ups (rest was during the partner's turn)
8 chin-ups
8 pull-ups
8 S2S pull-ups
Wednesday Sep 19, 2012 #
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:04:00 [4]
slept:6.0 weight:180lbs
Chest/Biceps/Forearms Day @ Natcher Gym:
5/5/5/5/5 incline hammer bench @ 255/265/275/275/275 lbs.
12/12/9/9/7 SA DB concentration curls @ 35/35/40/40/45 lbs. (each side)
5/5/5/5 smith machine bench @ 195/195/195/195 lbs.
7/5/5/5 barbell curls @ 95/105/105/105 lbs.
8/8/8/8 decline hammer bench @ 295/295/295/295 lbs.
12/12/12/11 SA hammer preacher curls @ 25/25/30/35 (+) lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
13/13/13 SA DB wrist curls @ 45/45/45 lbs. (each side)
5/5/5/5/5 incline hammer bench @ 255/265/275/275/275 lbs.
12/12/9/9/7 SA DB concentration curls @ 35/35/40/40/45 lbs. (each side)
5/5/5/5 smith machine bench @ 195/195/195/195 lbs.
7/5/5/5 barbell curls @ 95/105/105/105 lbs.
8/8/8/8 decline hammer bench @ 295/295/295/295 lbs.
12/12/12/11 SA hammer preacher curls @ 25/25/30/35 (+) lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
13/13/13 SA DB wrist curls @ 45/45/45 lbs. (each side)
Tuesday Sep 18, 2012 #
9 PM
Weightlifting (Leg/Shoulders Lift) 1:05:00 [4]
slept:5.0 weight:180lbs
Leg/Shoulders Day @ Natcher Gym:
5/5/5/5/5/5/5 leg press @ 530/550/570/590/610/630/650 lbs.
3/3/3/3 barbell standing shoulder press @ 135/135/135/135 lbs.
5/5/5/3 deadlift @ 275/275/295/315 lbs.
5/5/5/5/5 machine seated shoulder press @ 200/200/200/215/215 lbs.
12/12/12/12 calf raises @ 440/440/440/440 lbs. (on leg press)
12/8/8 machine lateral raises @ 110/125/125 lbs.
8/8/8/8 hammer shrugs @ 125/125/125/125 lbs. (each side)
5/5/5/5/5/5/5 leg press @ 530/550/570/590/610/630/650 lbs.
3/3/3/3 barbell standing shoulder press @ 135/135/135/135 lbs.
5/5/5/3 deadlift @ 275/275/295/315 lbs.
5/5/5/5/5 machine seated shoulder press @ 200/200/200/215/215 lbs.
12/12/12/12 calf raises @ 440/440/440/440 lbs. (on leg press)
12/8/8 machine lateral raises @ 110/125/125 lbs.
8/8/8/8 hammer shrugs @ 125/125/125/125 lbs. (each side)