Training Log Archive: nlewiswalls

Back/Triceps Day @ Natcher Gym...Happy Veteran's Day:

20/12/12/8/8 hammer iso low row @ 70/90/90/100/100 lbs. (each side)
16/13/13/9/9 SA hammer iso high row @ 90/100/100/110/110 lbs. (each side)
16/16/14/13/8 machine triceps ext. @ 140/140/150/155/160 lbs.
15/15/15 lower back ext. @ 25/25/25 lbs. (DB at forehead)
20/14/8 SA cable triceps ext. @ 25/30/35 lbs. (each side)
13/13/10 SA reverse cable triceps ext. @ 15/15/20 lbs. (each side)
20/15/8/8 barbell rows @ 135/155/175/175 lbs.
20/20 dips @ BW

Chest/Biceps/Forearms Day @ Smith Gym on the nice day off:

8/8/6/6/6 DB incline bench @ 75/75/80/80/80 lbs. (each side)
16/12/10/10/8 SA DB concentration curls @ 25/30/35/35/40 lbs. (each side)
15/15/12/12 seated bent DB flyes @ 35/35/42.5/42.5 lbs. (each side)
17/14/9/9 SA reverse DB curls @ 20/25/35/35 lbs. (each side)
10/8/6/6 hammer decline bench @ 275/295/315/315 lbs.
10/10/10 EZ bar WG curls @ 75/75/75 lbs.
10/10 SA standing cable curls @ 30/30 lbs. (each side)
12/11 hammer bench @ 175/175 lbs.

Another later-night treadmill run @ Smith Gym...once I was warmed up, stayed at ~level 8.7

Running at Level 8.6 ish at Smith Gym tonight...LFX over the past few days, so first workout in a while...good pace.