Training Log Archive: nlewiswalls

Leg/Traps Day @ Manas AB:

5/5/5/5/5 deadlift @ 225/265/295/295/295 lbs.
8/8/8/8/8 hammer iso shrugs @ 90/100/110/115/115 lbs.
2/2/2/2 front squat @ 185/185/185/185 lbs.
15/15/15/15 machine leg curls @ 90/90/90/90 lbs.
8/8/8 SA DB shrugs @ 80/85/85 lbs. (each side)
12/12/12 calf raises (horizontal leg press machine) @ 210/210/210 lbs.

Finished with:
5 min. stationary bike @ level 11 (1.70 miles)

Chest/Biceps/Forearms Day @ Manas AB:

8/8/8/6/6 incline DB bench @ 70/70/70/75/75 lbs. (each side)
13/13/13 DB flyes @ 45/45/45 lbs. (each side)
8/8/8/8 barbell curls @ 90/90/90/90 lbs.
5/5/5/5 incline smith bench @ 155/165/165/165 lbs.
8/8/8/16 SA DB concentration curls @ 40/40/40/25 lbs. (each side)
12/12/12 CG machine horizontal bench @ 170/170/170 lbs.
8/8/8 machine preacher curls @ 90/90/90 lbs.
10/10 reverse EZ bar curls @ 60/60 lbs.
13/8/13 SA DB cable curls @ 20/30/20 lbs. (each side)

Back/Triceps Day @ Manas AB:

18/12/8/8 lat pull-down @ 140/160/180/180 lbs.
16/16/10 SA cable triceps ext. @ 25/25/30 lbs. (each side)
15/15/15 reverse SA cable triceps ext. @ 20/20/20 lbs. (each side)
5/5/5/5 reverse barbell rows @ 185/185/185/185 lbs.
10/10/10 V-bar cable triceps ext. @ 65/65/65 lbs.
5/5/12 SA cable rows @ 90/90/65 lbs. (each side)
17/17/17 EZ bar skullcrushers @ 50/50/50 lbs.
10/10/10 machine mid row @ 150/150/150 lbs.
8/8/8 strict chin-ups @ BW

Last run in America for a while...nice, but tapered off towards the end due to the heat.

Mile Splits:

1 6:42
2 6:44
3 6:35
4 6:56
5 6:53

Chest/Biceps/Forearms Day @ Gammon Gym:

6/6/6/6/4/4 decline bench @ 225/225/225/225/235/235 lbs.
7/7/7/7 barbell curls @ 95/95/95/100 lbs.
18/18 SA reverse DB wrist curls @ 20/20 lbs. (each side)
9/9/5/5 incline smith bench @ 155/155/165/175 lbs.
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
8/8/8 decline hammer bench @ 275/295/305 lbs.
8/8/8/7 SA DB concentration curls @ 40/40/40/45 lbs. (each side)
15/15 DB flyes @ 45/45 lbs. (each side)
18/18 SA cable curls @ 20/20 lbs. (each side)