Training Log Archive: nlewiswalls

Back/Triceps Day @ Natcher Gym:

20/14/8 WG lat pull-down @ 140/160/180 lbs.
10/10/10 CG cable row @ 140/140/140 lbs.
23/17/10 SA cable triceps ext. @ 25/30/35 lbs. (each side)
14/14/14 reverse SA cable triceps ext. @ 20/20/20 lbs. (each side)
18/14/9 barbell rows @ 135/155/175 lbs.
6/6/6 reverse barbell rows @ 185/185/185 lbs.
8/8/6 DB overhead triceps ext. @ 75/75/80 lbs.
10/10/10 SA hammer high pull @ 115/115/115 lbs. (each side)
9/9/9 machine triceps ext. @ 155/155/155 lbs.
10/10/10 SA DB skullcrushers @ 25/25/25 lbs. (each side)
8/8 WG chin-ups @ BW

Warm-up and cool-down jogs before and after the interval workout...0.65 mile warm-up @ 4:27 and 0.69 mile cool-down @ 4:39

Interval workout on the resistance track behind Smith Gym...track is crushed gravel about 0.42 miles around, so each interval was in a slightly different place on the track, and the last few were more affected by the wind. Overall, wish I would have done the rest intervals a little slower considering the complete pace was 6:30 per mile, and that is a little too fast.

6 x 1/4 mile on, 1/4 mile off

1/4 Mile Splits:

1 1:18 (1:49)
2 1:16 (1:52)
3 1:19 (1:54)
4 1:22 (1:55)
5 1:23 (2:00)
6 1:23 (1:52)

This is not included in the time, but afterwards I did 3 x hands/arms only rope climbs (20' ?) with 15 dips...took about 5 minutes -- didn't really push-it

Chest/Biceps/Forearms Day @ Smith Gym...closed it down, so it was nice being the only one in the gym

9/9/7/7/4/4 decline bench @ 205/205/215/215/225/225 lbs.
8/8/8 barbell curls @ 95/95/95 lbs.
8/8/8 decline SA DB curls @ 40/40/40 lbs. (each side)
4/5/5 incline hammer bench @ 215/215/215 lbs.
13/13/20 SA reverse cable curls @ 20/20/15 lbs. (each side)
6/5/5 DB bench @ 80/80/80 lbs. (each side)
7/7/5 cable bar curls @ 65/65/72.5 lbs.
12/12/9 bent seated cable flyes @ 35/35/42.5 lbs. (each side)
15/15 SA DB reverse wrist curls @ 20/20 lbs. (each side)
20/20 SA cable curls @ 20/20 lbs. (each side)

Back/Triceps Day @ Smith Gym:

5/5/5 close neutral grip weighted chin-up @ +25/25/25 lbs. (plate on belt)
12/12/11 bar cable press down @ 57.5/57.5/65 lbs.
6/6/8 WG weighted chin-up @ +10/10/BW lbs. (plate on belt)
15/15/15 SA cable triceps ext. @ 25/25/25 lbs. (each side)
15/12/8/8/8 barbell rows @ 135/155/175/175/175 lbs.
13/13/13 SA reverse cable triceps ext. @ 20/20/20 lbs. (each side)
8/6/6 reverse barbell rows @ 185/195/195 lbs.
18/18/15 barbell skullcrushers @ 45/45/55 lbs.
12/8/8 close-grip bench @ 115/135/135 lbs.
18/10 SA hammer high pulls @ 90/110 lbs. (each side)
20/20 dips @ BW

An out-and-back run that turned out to be pretty fast paced and consistent, thanks to a pretty flat route -- still was surprising since I did it right after my lift.

Mile Splits:

1 6:36
2 6:38
3 6:34
4 6:42

An out-and-back run on the Knox Trails (crushed gravel, a bit of hills) this afternoon...stomach was blegh. Too many Block Leave muffins and beers.

Mile Splits:

1 7:03
2 6:48
3 6:53
4 6:49
5 7:12

Chest/Biceps/Forearms Day @ Gammon Gym:

8/8/6/6/4/4 decline bench @ 205/205/215/215/225/225 lbs.
10/8/8/6(F) barbell curls @ 85/95/95/105 lbs.
7/7/7 incline DB bench @ 75/75/75 lbs. (each side)
14/12/10/8 SA preacher DB curls @ 30/35/40/45 lbs. (each side)
18/18/13 bent seated cable flyes @ 30/30/35 lbs. (each side)
8/8/8 reverse barbell curls @ 70/70/70 lbs.
12/12/12 SA reverse DB wrist curls @ 20/20/20 lbs. (each side)
5/5/5(F) incline hammer bench @ 215/225/225 lbs.
15/15/12 SA DB concentration curls @ 25/25/30 lbs. (each side)

50/20-40/16-30/12-20/8-10/4 sit-ups/bodyweight dips (leaning forward)