Training Log Archive: nlewiswallsIn the 7 days ending Oct 7, 2012:
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Sunday Oct 7, 2012 #
5 PM
Weightlifting (Back/Triceps Lift) 59:00 [4]
slept:9.0 weight:180lbs
Back/Triceps Day @ Natcher Gym:
12/12/12/6/6 compound machine row @ 215/215/215/235/235 lbs.
12/12/12/9/9 machine triceps ext. @ 140/140/140/155/160 lbs.
12/12/12/6/6 compound machine row @ 215/215/215/235/235 lbs.
12/12/12/9/9 machine triceps ext. @ 140/140/140/155/160 lbs.
Saturday Oct 6, 2012 #
6 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:01:00 [4]
slept:10.0 weight:180lbs
Chest/Biceps/Forearms Day @ Natcher Gym:
8/8/5/5/5 incline smith bench @ 175/175/185/185/190 lbs.
8/8/5/5/5 barbell curls @ 95/95/105/105/110 lbs.
10/10/10/7/7 decline hammer bench @ 295/295/295/315/315 lbs.
7/7/7/14/14 SA DB curls @ 40/40/40/30/30 lbs. (each side)
5/5/5 NG machine bench @ 215/215/215 lbs.
23/18/18 reverse SA DB curls @ 20/25/25 lbs. (each side)
15/15/15 bent seated cable flyes @ 35/35/35 lbs. (each side)
3/3 SA standing cable curls @ 42.5/42.5 lbs. (each side)
8/8/5/5/5 incline smith bench @ 175/175/185/185/190 lbs.
8/8/5/5/5 barbell curls @ 95/95/105/105/110 lbs.
10/10/10/7/7 decline hammer bench @ 295/295/295/315/315 lbs.
7/7/7/14/14 SA DB curls @ 40/40/40/30/30 lbs. (each side)
5/5/5 NG machine bench @ 215/215/215 lbs.
23/18/18 reverse SA DB curls @ 20/25/25 lbs. (each side)
15/15/15 bent seated cable flyes @ 35/35/35 lbs. (each side)
3/3 SA standing cable curls @ 42.5/42.5 lbs. (each side)
Tuesday Oct 2, 2012 #
6 AM
Group PT warm up/down (Formation Run) 9:35 [2] 1.22 mi (7:51 / mi)
slept:5.5 weight:180lbs shoes: Brooks Ghost4
Warm-up and cool-down formation runs to and from the COF/Natcher Track for the interval workout.
Group PT intervals (Track Intervals) 21:01 [4] 3.0 mi (7:00 / mi)
slept:5.5 weight:180lbs shoes: Brooks Ghost4
Interval workout at Natcher Track for PT...6 x 400m on/400m rest interval.
Splits:
1 1:07
2 1:17
3 1:20
4 1:21
5 1:21
6 1:20
Splits:
1 1:07
2 1:17
3 1:20
4 1:21
5 1:21
6 1:20
Monday Oct 1, 2012 #
9 PM
Weightlifting (Leg/Shoulders Lift) 55:00 [4]
slept:6.0 weight:180lbs
Leg/Shoulders Day @ Natcher Gym:
20/15/15/15/15 machine leg extensions @ 125/140/140/140/140 lbs.
8/5/5/5 machine shoulder press @ 200/215/215/215 lbs.
10/10/10/10 calf raises @ +160/160/160/160 lbs.
10/10/10/10 machine lat raises @ 125/125/125/125 lbs.
5/5/5/10 leg press @ 580/600/620/620 lbs.
12/12 SA cable rotators @ 12.5/12.5 lbs. (each side)
8/8 seated front DB raises @ 20/20 lbs. (each side)
12/12/8/8 hammer shrugs @ 125/125/135/135 lbs. (each side)
8/8 machine leg curls @ 145/145 lbs.
20/15/15/15/15 machine leg extensions @ 125/140/140/140/140 lbs.
8/5/5/5 machine shoulder press @ 200/215/215/215 lbs.
10/10/10/10 calf raises @ +160/160/160/160 lbs.
10/10/10/10 machine lat raises @ 125/125/125/125 lbs.
5/5/5/10 leg press @ 580/600/620/620 lbs.
12/12 SA cable rotators @ 12.5/12.5 lbs. (each side)
8/8 seated front DB raises @ 20/20 lbs. (each side)
12/12/8/8 hammer shrugs @ 125/125/135/135 lbs. (each side)
8/8 machine leg curls @ 145/145 lbs.