Training Log Archive: nlewiswallsIn the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
5 PM
Weightlifting (Leg/Shoulders Lift) 1:03:00 [4]
slept:8.0 weight:180lbs
Leg/Shoulders Day @ Natcher Gym:
7/7/6/6 seated barbell shoulder press @ 135/135/145/145 lbs.
5/5/5/5/5 squats @ 225/225/225/225/225 lbs.
17/17/12/12 DB lateral raises @ 20/20/25/25 lbs. (each side)
5/5/5/5/5 smith machine split leg squat @ 70/90/90/100/110 lbs. (each leg)
8/8/8/8 iso hammer shrugs @ 135/145/145/145 lbs. (each side)
12/12/12/12 calf raises @ 440/440/460/460 lbs. (on leg press)
8/5/5/5/5 iso hammer shoulder press @ 80/90/95/100/105 lbs. (each side)
7/7/6/6 seated barbell shoulder press @ 135/135/145/145 lbs.
5/5/5/5/5 squats @ 225/225/225/225/225 lbs.
17/17/12/12 DB lateral raises @ 20/20/25/25 lbs. (each side)
5/5/5/5/5 smith machine split leg squat @ 70/90/90/100/110 lbs. (each leg)
8/8/8/8 iso hammer shrugs @ 135/145/145/145 lbs. (each side)
12/12/12/12 calf raises @ 440/440/460/460 lbs. (on leg press)
8/5/5/5/5 iso hammer shoulder press @ 80/90/95/100/105 lbs. (each side)
Saturday Jan 19, 2013 #
12 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:8.5 weight:180lbs
Back/Triceps Day @ Natcher Gym:
6/6/6/5/5/5 reverse barbell row @ 185/185/185/195/195/195 lbs.
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
25/10/10 barbell skullcrushers @ 45/65/65 lbs.
10/9/8 SA hammer high pull @ 115/120/125 lbs. (each side)
12/12/12 weighted dips @ 45/45/45 lbs. (plate on weight belt)
8/7/7 weighted chin-ups @ 25/35/35 lbs. (plate on weight belt)
12/12/12 machine triceps ext. @ 140/140/140 lbs.
8/5/5 CG lat pull-down @ 160/180/180 lbs.
11/12/10 SA cable triceps ext. @ 20/20/25 lbs. (each side)
20/15/15 lower back ext. @ BW/10/10 lbs. (plate at forehead)
10/10/10 SA reverse cable triceps ext. @ 20/20/20 lbs. (each side)
100 sit-ups
6/6/6/5/5/5 reverse barbell row @ 185/185/185/195/195/195 lbs.
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
25/10/10 barbell skullcrushers @ 45/65/65 lbs.
10/9/8 SA hammer high pull @ 115/120/125 lbs. (each side)
12/12/12 weighted dips @ 45/45/45 lbs. (plate on weight belt)
8/7/7 weighted chin-ups @ 25/35/35 lbs. (plate on weight belt)
12/12/12 machine triceps ext. @ 140/140/140 lbs.
8/5/5 CG lat pull-down @ 160/180/180 lbs.
11/12/10 SA cable triceps ext. @ 20/20/25 lbs. (each side)
20/15/15 lower back ext. @ BW/10/10 lbs. (plate at forehead)
10/10/10 SA reverse cable triceps ext. @ 20/20/20 lbs. (each side)
100 sit-ups
Friday Jan 18, 2013 #
3 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:05:00 [4]
slept:9.0 weight:180lbs
Chest/Biceps/Forearms Day @ Gammon Gym:
5/5/5 incline bench press @ 185/185/185 lbs.
15/15/12/9 SA DB concentration curls @ 30/30/35/40 lbs. (each side)
8/8/8/8 decline bench press @ 205/205/205/205 lbs.
15/12/12 reverse barbell curls @ 50/60/60 lbs.
12/10/8/8 decline hammer bench @ 235/255/275/275 lbs.
6/6/6 barbell curls @ 95/95/95 lbs.
14/12/9 DB hammer curls @ 30/35/40 lbs. (each side)
10/10/10 DB flyes @ 50/50/50 lbs. (each side)
15/15 SA cable curls @ 20/20 lbs. (each side)
12/10 incline hammer bench @ 185/185 lbs.
5/5/5 incline bench press @ 185/185/185 lbs.
15/15/12/9 SA DB concentration curls @ 30/30/35/40 lbs. (each side)
8/8/8/8 decline bench press @ 205/205/205/205 lbs.
15/12/12 reverse barbell curls @ 50/60/60 lbs.
12/10/8/8 decline hammer bench @ 235/255/275/275 lbs.
6/6/6 barbell curls @ 95/95/95 lbs.
14/12/9 DB hammer curls @ 30/35/40 lbs. (each side)
10/10/10 DB flyes @ 50/50/50 lbs. (each side)
15/15 SA cable curls @ 20/20 lbs. (each side)
12/10 incline hammer bench @ 185/185 lbs.
4 PM
Biking (Stationary Bike) 10:00 [3]
weight:180lbs
Quick stationary bike after the lift to loosen up the legs...got in ~2.9 miles and 128 calories at level 7
Wednesday Jan 16, 2013 #
6 AM
Group PT warm up/down (Formation Run) 10:08 [3] 1.29 mi (7:51 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost4
Warm-up and cool-down runs to and from the COF and Natcher Track...0.65 miles there @ 5:18 and 0.64 miles back @ 4:50
Group PT intervals (Intervals) 21:57 [4] 3.0 mi (7:19 / mi)
weight:180lbs shoes: Brooks Ghost4
Interval workout for PT today...4 x 1/4 mile on, 1/4 mile R.I; 4 x 100m on, 100m R.I.; 2 x 100m on, 300m R.I.
1/4 Mile Splits:
1 1:14
2 1:18
3 1:19
4 1:21
1/4 Mile Splits:
1 1:14
2 1:18
3 1:19
4 1:21
Group PT (Core MSE) 12:00 [4]
weight:180lbs
Core workout after we got back to the COF:
1:30 front bridge
1:00 L side bridge
1:00 R side bridge
1:15 front bridge
0:45 L side bridge
0:45 R side bridge
1:00 front bridge
0:30 L side bridge
0:30 R side bridge
Minimal rest when switching from front to side bridges, usually no more than 30 seconds...no rest between L and R side bridges
1:30 front bridge
1:00 L side bridge
1:00 R side bridge
1:15 front bridge
0:45 L side bridge
0:45 R side bridge
1:00 front bridge
0:30 L side bridge
0:30 R side bridge
Minimal rest when switching from front to side bridges, usually no more than 30 seconds...no rest between L and R side bridges
Tuesday Jan 15, 2013 #
6 AM
Weightlifting (Back/Triceps Lift) 1:03:00 [4]
slept:6.5 weight:180lbs
Back/Triceps Day @ Smith Gym for PT:
6/6/6/5/5/5 reverse barbell row @ 185/185/185/195/195/195 lbs.
8/8/8/5/5 lat pull-downs @ 180/180/180/200/200 lbs.
10/10/10 lower back ext. @ 20/20/25 lbs. (plates at head)
20/15/15 SA cable triceps ext. @ 20/25/25 lbs. (each side)
10/10/15 reverse SA cable triceps ext. @ 20/20/15 lbs. (each side)
8/8/8 SA DB skullcrushers @ 30/30/30 lbs. (each side)
10/10/8 iso hammer high pull @ 115/115/125 lbs. (each side)
20/20 dips @ BW
15/15/15 smith machine CG bench @ 110/110/110 lbs.
6/6/6/5/5/5 reverse barbell row @ 185/185/185/195/195/195 lbs.
8/8/8/5/5 lat pull-downs @ 180/180/180/200/200 lbs.
10/10/10 lower back ext. @ 20/20/25 lbs. (plates at head)
20/15/15 SA cable triceps ext. @ 20/25/25 lbs. (each side)
10/10/15 reverse SA cable triceps ext. @ 20/20/15 lbs. (each side)
8/8/8 SA DB skullcrushers @ 30/30/30 lbs. (each side)
10/10/8 iso hammer high pull @ 115/115/125 lbs. (each side)
20/20 dips @ BW
15/15/15 smith machine CG bench @ 110/110/110 lbs.
Monday Jan 14, 2013 #
6 AM
Group PT (Formation Run) 39:53 [3] 5.12 mi (7:47 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Formation run for PT today...good pace for the guys.
Mile splits:
1 7:43
2 7:47
3 7:48
4 7:42
5 8:01
Mile splits:
1 7:43
2 7:47
3 7:48
4 7:42
5 8:01
8 PM
Weightlifting (Leg/Shoulders Lift) 1:02:00 [4]
weight:180lbs
Leg/Shoulders Day @ Smith Gym:
12/12/7/7 smith machine shoulder press @ 110/110/130/130 lbs.
11/5/5/5/5 hammer iso shoulder press @ 70/80/85/90/90 lbs. (each side)
17/12/8/8 DB lateral raises @ 20/25/30/30 lbs. (each side)
10/10/10 SA cable shrugs @ 95/95/95 lbs. (each side)
10/10/10/2/2/2/2 front squats @ 95/95/95/135/155/165/175 lbs.
5/5/5 split leg smith squats @ 70/90/110 lbs. (each leg)
12/12/7/7 smith machine shoulder press @ 110/110/130/130 lbs.
11/5/5/5/5 hammer iso shoulder press @ 70/80/85/90/90 lbs. (each side)
17/12/8/8 DB lateral raises @ 20/25/30/30 lbs. (each side)
10/10/10 SA cable shrugs @ 95/95/95 lbs. (each side)
10/10/10/2/2/2/2 front squats @ 95/95/95/135/155/165/175 lbs.
5/5/5 split leg smith squats @ 70/90/110 lbs. (each leg)