Training Log Archive: nlewiswalls

Shoulder lift at home using only selectable dumbbells since we got back from Charlotte too late to go to the gym:

25/25/18/18/12/12/8 SA DB lateral raises @ 15/15/20/20/25/25/30 lbs. (each side)
12/12/12 SA DB front raises @ 20/20/20 lbs. (each side)
15/15/15 SA DB rotator cuffs @ 10/10/10 lbs. (each side)
8/8/8 SA DB standing shoulder press @ 50/50/50 lbs. (each side)
10/10/10 bent rear delt DB raises @ 15/15/15 lbs. (each side)

Detox run portion of the workout...at the hotel here in Charlotte for Marchy's wedding

Since I still felt too sick to do anything else after the run, did the biggest bro lift ever:

15/13/11/9/7 SA DB concentration curls @ 25/30/35/40/45 lbs. (each side)
10/10/10 DB hammer curls @ 30/30/30 lbs. (each side)
12/12/12 seated alt. DB curls @ 25/25/25 lbs. (each side)
15/15/23 SA reverse DB curls @ 25/25/20 lbs. (each side)
15/15/15 SA DB wrist curls @ 40/40/40 lbs. (each side)

My guys went to the pool for PT today, so I ran by myself...Garmin wouldn't load right, so I used the stopwatch and USATF Map It for the distance and time. Good pace for the early run on little sleep.

Leg Day @ Gammon Gym:

5/5/5/5 squat @ 225/235/245/245 lbs.
5/5/5 front squat @ 135/155/155 lbs.
5/5/5/5 DB split squat @ 55/55/55/55 lbs. (each side)
14/10/9(F) machine leg curls @ 125/140/140 lbs.
20/16/14/12 machine calf press @ 110/125/140/155 lbs.
20/20/20 dips @ BW

Back/Triceps Day @ Smith Gym:

15/15/10/10 WG lat pull-down @ 140/140/160/160 lbs.
20/13/13 v-bar cable triceps ext. @ 57.5/65/65 lbs.
12/7/7 machine cable row @ 140/160/160 lbs.
16/12/12 SA reverse cable triceps ext. @ 15/20/20 lbs. (each side)
10/10/8 CG lat pull-down @ 140/160/160 lbs. (full ROM)
5/5/5 SA eccentric cable triceps ext. @ 50/50/50 lbs. (each side)
25/16/12 CG smith bench @ 105/125/135 lbs.
5/5/5 reverse barbell row @ 175/185/185 lbs.
20/15/15(F) SA cable triceps ext. @ 20/25/25 lbs. (each side)
5/5 WG chin-ups @ BW