Training Log Archive: nlewiswallsIn the 7 days ending Nov 25, 2012:
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Saturday Nov 24, 2012 #
3 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:8.0 weight:180lbs
Back/Triceps Day @ Plainfield Rec Center
Biking (Stationary Bike) 10:00 [3]
slept:8.0 weight:180lbs
Stationary biking after the lift...kept it at level ~12/13 and got in 3.6-ish miles
Friday Nov 23, 2012 #
5 PM
Running (Treadmill Run) 19:45 [4] 3.0 mi (6:35 / mi)
slept:9.0 weight:180lbs shoes: Brooks Ghost4
Treadmill run at the Plainfield Rec Center before my lift...kept it between levels 9.0 and 10.0
Weightlifting (Chest/Biceps/Forearm Lift) 1:04:00 [4]
slept:9.0 weight:180lbs
Chest/Biceps/Forearms Day @ Plainfield Rec Center
Tuesday Nov 20, 2012 #
6 AM
Weightlifting (Back/Triceps Lift) 1:01:00 [4]
slept:6.5 weight:180lbs
Back/Triceps Day @ Smith Gym during PT today:
15/15/8/8/5/5 lat pull-down @ 160/160/180/180/200/200 lbs.
17/9/9/6 SA iso high hammer pull @ 90/115/115/120 lbs. (each side)
16/6/6 barbell rows @ 135/175/175 lbs.
15/15 supine bar rows @ BW
21/16/16/11(F) SA cable triceps ext. @ 25/30/30/35 lbs. (each side)
16/12/12 SA reverse cable triceps ext. @ 15/20/20 lbs. (each side)
12/12/16 SA DB skullcrushers @ 30/30/25 lbs. (each side)
8/8/8 machine triceps ext. @ 155/155/155 lbs.
12/10 WG pull-ups @ BW
15/15/8/8/5/5 lat pull-down @ 160/160/180/180/200/200 lbs.
17/9/9/6 SA iso high hammer pull @ 90/115/115/120 lbs. (each side)
16/6/6 barbell rows @ 135/175/175 lbs.
15/15 supine bar rows @ BW
21/16/16/11(F) SA cable triceps ext. @ 25/30/30/35 lbs. (each side)
16/12/12 SA reverse cable triceps ext. @ 15/20/20 lbs. (each side)
12/12/16 SA DB skullcrushers @ 30/30/25 lbs. (each side)
8/8/8 machine triceps ext. @ 155/155/155 lbs.
12/10 WG pull-ups @ BW
Monday Nov 19, 2012 #
6 AM
Group PT (Ability Group Run) 41:01 [3] 5.26 mi (7:48 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost4
Ability group runs for PT today...Mile splits:
1 7:40
2 7:47
3 8:17
4 7:54
5 7:30
1 7:40
2 7:47
3 8:17
4 7:54
5 7:30
Group PT (Core MSE) 12:00 [3]
slept:6.0 weight:180lbs
Core work after the run...2 rounds of the following:
20 sit-ups (unassisted)
20 crunches
20 reverse crunches
20 L side oblique crunches
20 R side oblique crunches
20 leg levers
20 4-count flutter kicks
20 crunches (feet on ground)
20 sit-ups (unassisted)
20 crunches
20 reverse crunches
20 L side oblique crunches
20 R side oblique crunches
20 leg levers
20 4-count flutter kicks
20 crunches (feet on ground)