Training Log Archive: nlewiswallsIn the 7 days ending Jun 9, 2013:
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Sunday Jun 9, 2013 #
4 PM
Running (Treadmill Run) 34:21 [3] 5.0 mi (6:52 / mi)
slept:6.5 weight:175lbs shoes: Brooks Ghost4
Treadmill run at Voelke Gym, did the first 4.0 mi @ LVL 8.7 and the last 1.0 mi @ LVL 9.0...afterwards did the following:
8/8/8 WG strict chin-ups @ BW
8/8/8 neutral grip strict chin-ups @ BW
8/8/8 WG strict chin-ups @ BW
8/8/8 neutral grip strict chin-ups @ BW
Saturday Jun 8, 2013 #
9 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
18/14/10/8/8 barbell rows @ 135/155/175/185/185 lbs.
12/12/12 SA DB decline skullcrushers @ 30/30/30 lbs. (each side)
8/8/8 DB overhead triceps ext. @ 80/80/80 lbs.
15/8/8/8 CG cable row @ 135/165/165/165 lbs.
8/8/8/8 weighted dips @ 45/45/45/45 lbs. (plate on belt)
5/5/5 reverse barbell CG row @ 185/195/195 lbs.
18/14/14 SA cable triceps ext. @ 45/60/60 lbs. (each side)
8/8/8 WG lat pull-down @ 165/165/165 lbs.
8/10/15 rope triceps ext. @ 105/90/75 lbs.
10/10 barbell good mornings @ 95/95 lbs.
8/8 strict chin-ups @ BW
18/14/10/8/8 barbell rows @ 135/155/175/185/185 lbs.
12/12/12 SA DB decline skullcrushers @ 30/30/30 lbs. (each side)
8/8/8 DB overhead triceps ext. @ 80/80/80 lbs.
15/8/8/8 CG cable row @ 135/165/165/165 lbs.
8/8/8/8 weighted dips @ 45/45/45/45 lbs. (plate on belt)
5/5/5 reverse barbell CG row @ 185/195/195 lbs.
18/14/14 SA cable triceps ext. @ 45/60/60 lbs. (each side)
8/8/8 WG lat pull-down @ 165/165/165 lbs.
8/10/15 rope triceps ext. @ 105/90/75 lbs.
10/10 barbell good mornings @ 95/95 lbs.
8/8 strict chin-ups @ BW
Friday Jun 7, 2013 #
10 PM
Weightlifting (Leg Lift) 57:00 [4]
slept:6.0 weight:175lbs
Leg Day @ Voelke Gym:
5/5/5/5/5/5/5 leg press @ 600/650/670/690/710/730/750 lbs.
5/5/5/5/5 front squat @ 135/135/135/155/155 lbs.
15/8/8 machine leg curls @ 120/135/135 lbs.
15/15/15 single leg calf raises @ BW (each side)
12/12 machine leg extensions @ 90/90 lbs.
5/5/5/5/5/5/5 leg press @ 600/650/670/690/710/730/750 lbs.
5/5/5/5/5 front squat @ 135/135/135/155/155 lbs.
15/8/8 machine leg curls @ 120/135/135 lbs.
15/15/15 single leg calf raises @ BW (each side)
12/12 machine leg extensions @ 90/90 lbs.
Thursday Jun 6, 2013 #
10 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:05:00 [4]
slept:6.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
8/4/4/3/2 bench press @ 195/205/205/205/205 lbs.
8/8/8/8 EZ bar curls @ 85/85/85/95 lbs.
9/5/5/5/13 incline smith bench @ 155/175/175/175/135 lbs.
12/12/12/12 plate curls @ 45/45/45/45 lbs.
12/12/12 DB flyes @ 45/45/45 lbs. (each side)
10/10/10 DB hammer curls @ 35/35/35 lbs. (each side)
12/12/12 incline standing cable flyes @ 30/30/30 lbs. (each side)
15/15/15 standing SA cable curls @ 45/30/30 lbs. (each side)
20/20 SA reverse DB wrist curls @ 20/20 lbs. (each side)
8/4/4/3/2 bench press @ 195/205/205/205/205 lbs.
8/8/8/8 EZ bar curls @ 85/85/85/95 lbs.
9/5/5/5/13 incline smith bench @ 155/175/175/175/135 lbs.
12/12/12/12 plate curls @ 45/45/45/45 lbs.
12/12/12 DB flyes @ 45/45/45 lbs. (each side)
10/10/10 DB hammer curls @ 35/35/35 lbs. (each side)
12/12/12 incline standing cable flyes @ 30/30/30 lbs. (each side)
15/15/15 standing SA cable curls @ 45/30/30 lbs. (each side)
20/20 SA reverse DB wrist curls @ 20/20 lbs. (each side)
Wednesday Jun 5, 2013 #
8 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Lift @ Voelke Gym:
18/18/18 CG cable mid-row @ 120/120/120 lbs.
20/20/20 SA DB skullcrushers @ 25/25/25 lbs. (each side)
10/10/10 strict chin-ups @ BW
15/15/15 barbell row @ 135/135/135 lbs.
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
8/8/5/5/5/5 barbell shrugs @ 225/235/265/275/285/285 lbs.
5/5/5/5/5 reverse barbell row @ 185/185/185/185/185 lbs.
17/17/17/14/11 rope cable triceps ext. @ 60/60/60/70/80 lbs.
9/13 WG lat pull-down @ 165/150 lbs.
2 x SA cable triceps ext. dropsets from 50/40/30/20 lbs. ME
6/6 WG strict chin-ups @ BW
18/18/18 CG cable mid-row @ 120/120/120 lbs.
20/20/20 SA DB skullcrushers @ 25/25/25 lbs. (each side)
10/10/10 strict chin-ups @ BW
15/15/15 barbell row @ 135/135/135 lbs.
8/8/8 DB overhead triceps ext. @ 75/75/75 lbs.
8/8/5/5/5/5 barbell shrugs @ 225/235/265/275/285/285 lbs.
5/5/5/5/5 reverse barbell row @ 185/185/185/185/185 lbs.
17/17/17/14/11 rope cable triceps ext. @ 60/60/60/70/80 lbs.
9/13 WG lat pull-down @ 165/150 lbs.
2 x SA cable triceps ext. dropsets from 50/40/30/20 lbs. ME
6/6 WG strict chin-ups @ BW
Monday Jun 3, 2013 #
8 PM
Running (Treadmill Run) 34:56 [4] 5.0 mi (6:59 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost4
After a long TGM to KDZ, this was one of the toughest treadmill runs of my lift...almost passed out, but kept it between 8.5 and 9.0
Weightlifting (Biceps/Forearms Lift) 40:00 [4]
weight:175lbs
After the run, did Biceps/Forearms Day @ KDZ Gym:
18/9/9/9 SA DB concentration curls @ 25/40/40/40 lbs. (each side)
3 x EZ bar 21’s @ 60 lbs.
10/10/10 strict chin-ups @ BW
12/12/12 TRX high biceps curl @ BW
17/17/17 reverse SA DB wrist curl @ 20/20/20 lbs. (each side)
18/9/9/9 SA DB concentration curls @ 25/40/40/40 lbs. (each side)
3 x EZ bar 21’s @ 60 lbs.
10/10/10 strict chin-ups @ BW
12/12/12 TRX high biceps curl @ BW
17/17/17 reverse SA DB wrist curl @ 20/20/20 lbs. (each side)