Training Log Archive: nlewiswallsIn the 7 days ending Nov 4, 2012:
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Saturday Nov 3, 2012 #
8 AM
Weightlifting (Back/Triceps Lift) 54:00 [4]
slept:6.5 weight:180lbs
Back/Triceps Day @ Smith Gym before driving to St. Louis for the Reiter wedding...forgot the actual sets.
Thursday Nov 1, 2012 #
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
slept:6.0 weight:180lbs
Chest/Biceps/Forearms Day @ Smith Gym:
10/5/5 incline bench @ 155/175/175 lbs.
20/11/11 SA cable curls @ 25/35/35 lbs. (each side)
5/5/5 smith machine bench @ 200/200/200 lbs.
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
10/10/8/7 decline hammer bench @ 275/285/295/305 lbs.
8/8/8 EZ bar curls @ 85/85/85 lbs.
5/5/5 machine neutral grip bench @ 205/205/205 lbs.
20/20/16/16 seated bent cable flyes @ 30/30/35/35 lbs. (each side)
10/10 SA DB concentration curls @ 30/30 lbs. (each side)
10/5/5 incline bench @ 155/175/175 lbs.
20/11/11 SA cable curls @ 25/35/35 lbs. (each side)
5/5/5 smith machine bench @ 200/200/200 lbs.
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
10/10/8/7 decline hammer bench @ 275/285/295/305 lbs.
8/8/8 EZ bar curls @ 85/85/85 lbs.
5/5/5 machine neutral grip bench @ 205/205/205 lbs.
20/20/16/16 seated bent cable flyes @ 30/30/35/35 lbs. (each side)
10/10 SA DB concentration curls @ 30/30 lbs. (each side)
Monday Oct 29, 2012 #
6 AM
Group PT (Formation Run) 44:56 [3] 5.66 mi (7:56 / mi)
slept:5.0 weight:180lbs shoes: Brooks Ghost4
Formation run for PT today...rough morning since I was up late watching the end of the World Series.
Mile Splits:
1 7:52
2 7:50
3 7:48
4 8:00
5 8:14
Was holding a 7:52 for the last bit.
Mile Splits:
1 7:52
2 7:50
3 7:48
4 8:00
5 8:14
Was holding a 7:52 for the last bit.