Training Log Archive: nlewiswallsIn the 7 days ending May 26, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 26, 2013 #
9 PM
Running (Treadmill Run) 34:07 [3] 5.0 mi (6:49 / mi)
slept:6.5 weight:175lbs shoes: Brooks Ghost4
Did the first 1.8 miles on 8.5, the remaining 3.2 miles on 9.0, and it was pretty good.
Afterwards, did the following:
8/8/8 WG strict chin-ups @ BW
8/8/8 neutral grip strict chin-ups @ BW
Afterwards, did the following:
8/8/8 WG strict chin-ups @ BW
8/8/8 neutral grip strict chin-ups @ BW
Saturday May 25, 2013 #
7 PM
Weightlifting (Chest/Biceps/Forearm Lift) 59:00 [4]
slept:7.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
12/9/6/5/5 incline smith bench @ 155/165/175/185/185 lbs.
10/10/8/8/7 barbell curls @ 85/85/95/95/100 lbs.
5/5/6/6 DB bench @ 80/80/80/80 lbs. (each side)
7/7/18/13 SA DB concentration curls @ 45/45/25/35 lbs. (each side)
12/11/10 incline fixed iso bench @ 70/80/90 lbs. (each side)
10/10/10 reverse barbell curls @ 65/65/65 lbs.
14/14/14 DB flyes @ 45/45/45 lbs. (each side)
12/8/16 SA cable curls @ 45/60/30 lbs. (each side)
20/20 SA reverse DB wrist curls @ 20/20 lbs. (each side)
12/9/6/5/5 incline smith bench @ 155/165/175/185/185 lbs.
10/10/8/8/7 barbell curls @ 85/85/95/95/100 lbs.
5/5/6/6 DB bench @ 80/80/80/80 lbs. (each side)
7/7/18/13 SA DB concentration curls @ 45/45/25/35 lbs. (each side)
12/11/10 incline fixed iso bench @ 70/80/90 lbs. (each side)
10/10/10 reverse barbell curls @ 65/65/65 lbs.
14/14/14 DB flyes @ 45/45/45 lbs. (each side)
12/8/16 SA cable curls @ 45/60/30 lbs. (each side)
20/20 SA reverse DB wrist curls @ 20/20 lbs. (each side)
Friday May 24, 2013 #
8 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
12/12/9/9 WG lat pull-down @ 150/150/165/165 lbs.
12/12/10/10 overhead DB triceps ext. @ 70/70/75/75 lbs.
5/5/5/5 barbell rows @ 185/185/195/195 lbs.
13/17/8 SA DB skullcrushers @ 30/25/35 lbs. (each side)
15/15/15 reverse barbell rows @ 135/135/135 lbs.
17/17/12 SA reverse triceps ext. @ 30/30/40 lbs. (each side)
10/10/10/8 CG cable row @ 135/135/135/150 lbs.
13/13/13 rope cable triceps ext. @ 60/60/60 lbs.
5/5 SA cable eccentric triceps ext. @ 90/90 lbs. (each side)
6/6 weighted neutral grip strict chin-ups @ +10/10 lbs. (plate on belt)
12/12/9/9 WG lat pull-down @ 150/150/165/165 lbs.
12/12/10/10 overhead DB triceps ext. @ 70/70/75/75 lbs.
5/5/5/5 barbell rows @ 185/185/195/195 lbs.
13/17/8 SA DB skullcrushers @ 30/25/35 lbs. (each side)
15/15/15 reverse barbell rows @ 135/135/135 lbs.
17/17/12 SA reverse triceps ext. @ 30/30/40 lbs. (each side)
10/10/10/8 CG cable row @ 135/135/135/150 lbs.
13/13/13 rope cable triceps ext. @ 60/60/60 lbs.
5/5 SA cable eccentric triceps ext. @ 90/90 lbs. (each side)
6/6 weighted neutral grip strict chin-ups @ +10/10 lbs. (plate on belt)
Thursday May 23, 2013 #
9 PM
Weightlifting (Leg/Traps Lift) 1:05:00 [4]
slept:7.5 weight:175lbs
Leg/Traps Day @ Voelke Gym:
5/5/5/2/2/2 front squat @ 135/155/175/185/185/195 lbs.
5/5/5/5 leg press @ 600/650/690/690 lbs.
8/8/8 neutral strict chin-ups @ BW
8/8/8/8 hammer iso shrugs @ 135/135/135/135 lbs. (each side)
15/15/15 machine leg ext. @ 90/90/90 lbs.
8/8/8/8/8 barbell shrugs @ 225/245/260/275/275 lbs.
15/15/12 machine leg curls @ 105/105/120 lbs.
5/5/5/2/2/2 front squat @ 135/155/175/185/185/195 lbs.
5/5/5/5 leg press @ 600/650/690/690 lbs.
8/8/8 neutral strict chin-ups @ BW
8/8/8/8 hammer iso shrugs @ 135/135/135/135 lbs. (each side)
15/15/15 machine leg ext. @ 90/90/90 lbs.
8/8/8/8/8 barbell shrugs @ 225/245/260/275/275 lbs.
15/15/12 machine leg curls @ 105/105/120 lbs.
Wednesday May 22, 2013 #
5 AM
Weightlifting (Chest/Biceps/Forearm Lift) 1:03:00 [4]
slept:5.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
10/9/8/8/5/5 incline smith bench @ 155/165/175/175/185/185 lbs.
18/9/9/7/7/18 SA DB concentration curls @ 25/40/40/45/45/25 lbs. (each side)
5/5/5 decline smith bench @ 215/215/215 lbs.
10/8/8 barbell curls @ 85/90/90 lbs.
7/7/7 incline DB bench @ 70/70/70 lbs. (each side)
8/8/8 reverse EZ bar curls @ 65/65/65 lbs.
13/13/13 DB flyes @ 45/45/45 lbs. (each side)
25/25 SA DB reverse wrist curls @ 15/15 lbs. (each side)
15/12 SA cable curls @ 30/40 lbs. (each side)
10/9/8/8/5/5 incline smith bench @ 155/165/175/175/185/185 lbs.
18/9/9/7/7/18 SA DB concentration curls @ 25/40/40/45/45/25 lbs. (each side)
5/5/5 decline smith bench @ 215/215/215 lbs.
10/8/8 barbell curls @ 85/90/90 lbs.
7/7/7 incline DB bench @ 70/70/70 lbs. (each side)
8/8/8 reverse EZ bar curls @ 65/65/65 lbs.
13/13/13 DB flyes @ 45/45/45 lbs. (each side)
25/25 SA DB reverse wrist curls @ 15/15 lbs. (each side)
15/12 SA cable curls @ 30/40 lbs. (each side)
Monday May 20, 2013 #
8 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:6.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
5/5/5/5/5/5 barbell rows @ 185/185/185/195/195/195 lbs.
8/8/8/8 overhead DB triceps ext. @ 75/75/80/80 lbs.
17/13/13/8 SA DB zottman triceps press @ 25/30/30/35 lbs. (each side)
12/12/12/8/8 WG lat pull-down @ 150/150/150/165/165 lbs.
10/10/10 SA cable triceps ext. @ 60/60/60 lbs. (each side)
8/15/15 reverse SA cable triceps ext. @ 60/45/45 lbs. (each side)
8/8/8 neutral grip strict chin-ups @ BW
15/15 CG smith bench @ 105/105 lbs.
15/15 SA DB kickbacks @ 15/15 lbs. (each side)
5/5/5/5/5/5 barbell rows @ 185/185/185/195/195/195 lbs.
8/8/8/8 overhead DB triceps ext. @ 75/75/80/80 lbs.
17/13/13/8 SA DB zottman triceps press @ 25/30/30/35 lbs. (each side)
12/12/12/8/8 WG lat pull-down @ 150/150/150/165/165 lbs.
10/10/10 SA cable triceps ext. @ 60/60/60 lbs. (each side)
8/15/15 reverse SA cable triceps ext. @ 60/45/45 lbs. (each side)
8/8/8 neutral grip strict chin-ups @ BW
15/15 CG smith bench @ 105/105 lbs.
15/15 SA DB kickbacks @ 15/15 lbs. (each side)