Training Log Archive: nlewiswallsIn the 7 days ending May 5, 2013:
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Sunday May 5, 2013 #
1 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
slept:8.5 weight:180lbs
Chest/Biceps/Forearm Day @ Plainfield Gym:
5/5/5/5/5 decline bench @ 215/215/215/225/225 lbs.
13/13/8/8/8 SA DB concentration curls @ 35/35/40/40/40 lbs. (each side)
12/9/7/5(F) incline smith bench @ 155/165/175/185 lbs.
14/10/14 reverse barbell curls @ 60/70/60 lbs.
15/15/15 reverse DB curls @ 20/20/20 lbs. (each side)
13/6/6 hammer flat bench @ 200/220/220 lbs.
10/10/13 DB flyes @ 50/50/45 lbs. (each side)
23/23 SA reverse DB wrist curls @ 15/15 lbs. (each side)
17/17 SA cable curls @ 30/30 lbs. (each side)
15/15 pec deck machine @ 175/190 lbs.
5/5/5/5/5 decline bench @ 215/215/215/225/225 lbs.
13/13/8/8/8 SA DB concentration curls @ 35/35/40/40/40 lbs. (each side)
12/9/7/5(F) incline smith bench @ 155/165/175/185 lbs.
14/10/14 reverse barbell curls @ 60/70/60 lbs.
15/15/15 reverse DB curls @ 20/20/20 lbs. (each side)
13/6/6 hammer flat bench @ 200/220/220 lbs.
10/10/13 DB flyes @ 50/50/45 lbs. (each side)
23/23 SA reverse DB wrist curls @ 15/15 lbs. (each side)
17/17 SA cable curls @ 30/30 lbs. (each side)
15/15 pec deck machine @ 175/190 lbs.
Saturday May 4, 2013 #
8 AM
Running 27:19 [4] 4.05 mi (6:45 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost4
A little running on the Monon bike trail in Indy after I dropped Mel off to run her half marathon...nice weather, but the Garmin was doing some weird things initially, so my first mile split feels off to me -- should be faster -- but I was really sore still from leg lifts on Friday.
Mile Splits:
1 7:06
2 6:37
3 6:36
4 6:40
Mile Splits:
1 7:06
2 6:37
3 6:36
4 6:40
3 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:7.0 weight:180lbs
Back/Triceps Day @ Plainfield Gym:
5/5/5/5/5/5 barbell rows @ 185/185/185/195/195/195 lbs.
17/17/17 SA cable triceps ext. @ 40/40/40 lbs. (each side)
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
8/8/8/8 SA iso hammer high pull @ 115/115/115/120 lbs. (each side)
15/12/12/12 barbell skullcrushers @ 60/70/70/70 lbs.
15/12/10 WG lat pull-downs @ 100/110/120 lbs.
8/8/8 machine triceps ext. @ 110/110/110 lbs.
13/13 SA zottmans triceps ext. @ 25/25 lbs. (each side)
8/8 neutral grip strict chin-ups @ BW
20/20 dips @ BW
5/5/5/5/5/5 barbell rows @ 185/185/185/195/195/195 lbs.
17/17/17 SA cable triceps ext. @ 40/40/40 lbs. (each side)
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
8/8/8/8 SA iso hammer high pull @ 115/115/115/120 lbs. (each side)
15/12/12/12 barbell skullcrushers @ 60/70/70/70 lbs.
15/12/10 WG lat pull-downs @ 100/110/120 lbs.
8/8/8 machine triceps ext. @ 110/110/110 lbs.
13/13 SA zottmans triceps ext. @ 25/25 lbs. (each side)
8/8 neutral grip strict chin-ups @ BW
20/20 dips @ BW
Friday May 3, 2013 #
3 PM
Weightlifting (Leg/Traps Lift) 1:20:00 [4]
slept:7.0 weight:180lbs
Leg/Traps Day @ the Plainfield Gym:
5/5/5(F)/5/5/5 overhead squat @ 95/95/105/105/105/105 lbs.
3/3/2/2/2/2 front squat @ 135/165/175/185/185/185 lbs.
5/5/5 DB split leg squats @ 50/50/50 lbs. (each side)
12/12/12 calf raises @ +160/180/180 lbs. (w/50 burnout @ BW at the end)
8/8/8 barbell upright rows @ 95/95/95 lbs.
8/8/8/8 iso hammer shrugs @ 170/170/170/170 lbs.
12/12/12/12 slow seated machine leg curls @ 90/90/90/90 lbs.
8/8/8/8 WG chin-ups @ BW
5:00 recumbant stationary bike cool-down
5/5/5(F)/5/5/5 overhead squat @ 95/95/105/105/105/105 lbs.
3/3/2/2/2/2 front squat @ 135/165/175/185/185/185 lbs.
5/5/5 DB split leg squats @ 50/50/50 lbs. (each side)
12/12/12 calf raises @ +160/180/180 lbs. (w/50 burnout @ BW at the end)
8/8/8 barbell upright rows @ 95/95/95 lbs.
8/8/8/8 iso hammer shrugs @ 170/170/170/170 lbs.
12/12/12/12 slow seated machine leg curls @ 90/90/90/90 lbs.
8/8/8/8 WG chin-ups @ BW
5:00 recumbant stationary bike cool-down
Wednesday May 1, 2013 #
6 AM
Group PT warm up/down (Formation Run) 8:13 [2] 1.08 mi (7:37 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Warm-up and Cool-down jogs to and from the Fox track and the COF...0.54 miles there @ 4:09 and 0.54 miles back @ 4:04.
Group PT intervals 25:16 [4] 3.59 mi (7:02 / mi)
weight:180lbs shoes: Brooks Ghost4
Workout on the crushed gravel Fox Track (named because there were two of the little guys out there today)...the workout was 6 x 400 on/400 off, 2 x 100m on/300m off, but the laps were a little over .26 miles, so that is why the distance is over 3.5.
1/4 mile splits:
1 1:14
2 1:23
3 1:22
4 1:21
5 1:21
6 1:22
1/4 mile splits:
1 1:14
2 1:23
3 1:22
4 1:21
5 1:21
6 1:22
Group PT (Core MSE) 10:00 [3]
weight:180lbs
Left and Right Side bridges:
1:00 each, 45 sec. each, 40 sec. each, 35 sec. each, 30 sec. each
Then, did Platoon 4-count flutter kicks -- each person got to call out 5 reps, so 85 continuous 4-count flutter kicks as we went through the whole circle
1:00 each, 45 sec. each, 40 sec. each, 35 sec. each, 30 sec. each
Then, did Platoon 4-count flutter kicks -- each person got to call out 5 reps, so 85 continuous 4-count flutter kicks as we went through the whole circle
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Smith Gym:
5/5/5/5/5 decline bench press @ 215/225/225/225/225 lbs.
5/5/5/5/5 incline iso hammer bench @ 100/100/100/100/100 lbs. (each side)
12/11/10 wide grip smith bench @ 135/145/155 lbs.
7/7/7/7/7 barbell curls @ 95/95/95/95/95 lbs.
10/10 DB flyes @ 50/50 lbs. (each side)
13/13/13 reverse SA DB wrist curls @ 20/20/20 lbs. (each side)
8/8/8 SA DB preacher curls @ 40/40/40 lbs. (each side)
10/10 reverse EZ bar curls @ 65/65 lbs.
16/16 SA cable curls @ 20/20 lbs. (each side)
5/5/5/5/5 decline bench press @ 215/225/225/225/225 lbs.
5/5/5/5/5 incline iso hammer bench @ 100/100/100/100/100 lbs. (each side)
12/11/10 wide grip smith bench @ 135/145/155 lbs.
7/7/7/7/7 barbell curls @ 95/95/95/95/95 lbs.
10/10 DB flyes @ 50/50 lbs. (each side)
13/13/13 reverse SA DB wrist curls @ 20/20/20 lbs. (each side)
8/8/8 SA DB preacher curls @ 40/40/40 lbs. (each side)
10/10 reverse EZ bar curls @ 65/65 lbs.
16/16 SA cable curls @ 20/20 lbs. (each side)
Tuesday Apr 30, 2013 #
6 AM
Weightlifting (Back/Triceps Lift) 52:00 [4]
slept:5.0 weight:180lbs
Got done with the PAI early, so I was able to beat the morning PT rush at the gym and got Back/Triceps Day done @ Smith Gym:
10/10/6/6 barbell rows @ 175/175/185/185 lbs.
8/8/8/8 overhead DB triceps ext. @ 70/70/75/75 lbs.
5/5/5/5/5 reverse barbell rows @ 185/185/185/195/195 lbs.
16/12/8(F) SA DB skullcrushers @ 25/30/35 lbs. (each side)
18/13/13 SA DB kickbacks @ 15/20/20 lbs. (each side)
12/12/8/8 lat pull-down @ 140/140/160/160 lbs.
11/11/11 machine triceps ext. @ 155/155/155 lbs.
15/15 back ext. @ 10/10 lbs. (plate on head)
12/16 SA cable triceps ext. @ 25/20 lbs. (each side)
8/8 strict chin-ups @ BW
20/20 dips @ BW
10/10/6/6 barbell rows @ 175/175/185/185 lbs.
8/8/8/8 overhead DB triceps ext. @ 70/70/75/75 lbs.
5/5/5/5/5 reverse barbell rows @ 185/185/185/195/195 lbs.
16/12/8(F) SA DB skullcrushers @ 25/30/35 lbs. (each side)
18/13/13 SA DB kickbacks @ 15/20/20 lbs. (each side)
12/12/8/8 lat pull-down @ 140/140/160/160 lbs.
11/11/11 machine triceps ext. @ 155/155/155 lbs.
15/15 back ext. @ 10/10 lbs. (plate on head)
12/16 SA cable triceps ext. @ 25/20 lbs. (each side)
8/8 strict chin-ups @ BW
20/20 dips @ BW
Monday Apr 29, 2013 #
6 AM
Group PT (Formation Run) 43:21 [3] 5.95 mi (7:17 / mi)
slept:5.5 weight:180lbs shoes: Brooks Ghost4
Split the Platoon into two ability groups for today's PT...good pace for Group A.
Mile Splits
1 7:17
2 7:12
3 7:23
4 7:24
5 7:26
6 7:02 (last .95)
Mile Splits
1 7:17
2 7:12
3 7:23
4 7:24
5 7:26
6 7:02 (last .95)