Training Log Archive: nlewiswallsIn the 7 days ending Jun 23, 2013:
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Sunday Jun 23, 2013 #
4 PM
Running (Treadmill Run) 35:25 [3] 5.0 mi (7:05 / mi)
slept:6.0 weight:175lbs shoes: Brooks Ghost4
Treadmill run...stayed on 8.5 the entire run...kind of slow for me -- didn't feel too well.
Saturday Jun 22, 2013 #
9 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
7/7/7/5/5/5/5 reverse barbell row @ 185/185/185/195/200/205/210 lbs.
20/20/16 SA cable triceps ext. @ 40/40/50 lbs. (each side)
12/12/12 rope cable triceps ext. @ 90/90/90 lbs.
6/6/6 SA DB row @ 100/100/100 lbs. (each side)
10/10/16 SA DB skullcrushers @ 30/30/25 lbs. (each side)
12/12/8/6/6 CG cable rows @ 150/150/165/180/180 lbs.
30/23/16/10 CG smith bench @ 105/125/145/165 lbs.
8/8/8 strict WG chin-ups @ BW
17/17 reverse SA cable triceps ext. @ 30/30 lbs. (each side)
15/15/15 straight arm cable press down @ 70/70/90 lbs.
7/7/7/5/5/5/5 reverse barbell row @ 185/185/185/195/200/205/210 lbs.
20/20/16 SA cable triceps ext. @ 40/40/50 lbs. (each side)
12/12/12 rope cable triceps ext. @ 90/90/90 lbs.
6/6/6 SA DB row @ 100/100/100 lbs. (each side)
10/10/16 SA DB skullcrushers @ 30/30/25 lbs. (each side)
12/12/8/6/6 CG cable rows @ 150/150/165/180/180 lbs.
30/23/16/10 CG smith bench @ 105/125/145/165 lbs.
8/8/8 strict WG chin-ups @ BW
17/17 reverse SA cable triceps ext. @ 30/30 lbs. (each side)
15/15/15 straight arm cable press down @ 70/70/90 lbs.
Friday Jun 21, 2013 #
8 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:05:00 [4]
slept:7.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
10/10/10 incline DB bench @ 75/75/75 lbs. (each side)
8/8/8 EZ bar curls @ 85/95/95 lbs.
6/5/5/5/5 incline smith bench @ 175/185/185/185/185 lbs.
11/11/11/16 SA cable curls @ 50/50/50/40 lbs. (each side)
10/10/10/10 decline smith bench @ 215/215/215/225 lbs.
8/8/8/8 SA DB decline curls @ 40/40/40/40 lbs. (each side)
10/10/10 DB flyes @ 55/55/55 lbs. (each side)
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
15/15 SA DB wrist curls @ 40/40 lbs. (each side)
17/17 SA DB hammer curls @ 25/25 lbs. (each side)
10/10/10 incline DB bench @ 75/75/75 lbs. (each side)
8/8/8 EZ bar curls @ 85/95/95 lbs.
6/5/5/5/5 incline smith bench @ 175/185/185/185/185 lbs.
11/11/11/16 SA cable curls @ 50/50/50/40 lbs. (each side)
10/10/10/10 decline smith bench @ 215/215/215/225 lbs.
8/8/8/8 SA DB decline curls @ 40/40/40/40 lbs. (each side)
10/10/10 DB flyes @ 55/55/55 lbs. (each side)
10/10/10 reverse EZ bar curls @ 65/65/65 lbs.
15/15 SA DB wrist curls @ 40/40 lbs. (each side)
17/17 SA DB hammer curls @ 25/25 lbs. (each side)
Thursday Jun 20, 2013 #
8 PM
Weightlifting (Leg/Traps Day) 1:05:00 [4]
slept:6.5 weight:175lbs
Leg/Traps Day @ Voelke Gym:
5/5/5/5/2/2/2 front squat @ 155/165/165/175/185/195/205 lbs.
5/5/5 single leg rear barbell rear lunge @ 135/135/135 lbs. (each side)
20/20/17/17 smith machine calf raises @ +105/105/145/145 lbs. (using block)
15/15/15 single leg machine extensions @ 30/30/30 lbs. (each side)
8/8/8/8/8 barbell shrugs @ 255/265/265/265/265 lbs.
8/8/8 barbell upright rows @ 95/95/105 lbs.
8/8/8 strict chin-ups @ BW
5/5/5/5/2/2/2 front squat @ 155/165/165/175/185/195/205 lbs.
5/5/5 single leg rear barbell rear lunge @ 135/135/135 lbs. (each side)
20/20/17/17 smith machine calf raises @ +105/105/145/145 lbs. (using block)
15/15/15 single leg machine extensions @ 30/30/30 lbs. (each side)
8/8/8/8/8 barbell shrugs @ 255/265/265/265/265 lbs.
8/8/8 barbell upright rows @ 95/95/105 lbs.
8/8/8 strict chin-ups @ BW
Wednesday Jun 19, 2013 #
9 PM
Weightlifting (Back/Triceps Lift) 1:02:00 [3]
slept:7.5 weight:175lbs
Back/Triceps Day @ Voelke Gym:
20/15/12/9/9 WG lat pull-down @ 120/135/150/165/165 lbs.
8/8/8/8/8 weighted dips @ 45/55/65/70/70 lbs. (plates on belt)
5/5/5/5/5/5 reverse barbell row @ 185/185/195/195/195/205 lbs.
12/12/18 SA DB skullcrushers @ 30/30/25 lbs. (each side)
10/10/10 cable mid-row @ 150/150/150 lbs.
11/13/12/12 rope cable triceps ext. @ 80/80/90/90 lbs.
10/10/10 ground base SA row @ 45/45/45 (+) lbs. (each side)
17/17/17 SA cable triceps ext. @ 40/40/40 lbs. (each side)
8/8 WG chin-ups @ BW
20/15/12/9/9 WG lat pull-down @ 120/135/150/165/165 lbs.
8/8/8/8/8 weighted dips @ 45/55/65/70/70 lbs. (plates on belt)
5/5/5/5/5/5 reverse barbell row @ 185/185/195/195/195/205 lbs.
12/12/18 SA DB skullcrushers @ 30/30/25 lbs. (each side)
10/10/10 cable mid-row @ 150/150/150 lbs.
11/13/12/12 rope cable triceps ext. @ 80/80/90/90 lbs.
10/10/10 ground base SA row @ 45/45/45 (+) lbs. (each side)
17/17/17 SA cable triceps ext. @ 40/40/40 lbs. (each side)
8/8 WG chin-ups @ BW
Monday Jun 17, 2013 #
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:10:00 [4]
slept:6.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
8/8/6/5/5/5/5 incline smith bench @ 175/175/185/185/185/185/195 lbs.
18/15/15 SA cable curls @ 30/40/40 lbs. (each side)
16/16/16 SA reverse cable curls @ 30/30/30 lbs. (each side)
9/9/9/9 decline smith bench @ 215/215/215/215 lbs.
11/11/11 wide EZ bar curls @ 65/65/65 lbs.
7/7/7 DB incline bench @ 75/75/75 lbs. (each side)
15/15 SA DB wrist curls @ 40/40 lbs. (each side)
20/20 SA DB reverse wrist curls @ 15/15 lbs. (each side)
12/12/12 DB flyes @ 50/50/50 lbs. (each side)
5/5/5 SA barbell eccentric curls @ 55/55/55 lbs. (each side)
8/8/6/5/5/5/5 incline smith bench @ 175/175/185/185/185/185/195 lbs.
18/15/15 SA cable curls @ 30/40/40 lbs. (each side)
16/16/16 SA reverse cable curls @ 30/30/30 lbs. (each side)
9/9/9/9 decline smith bench @ 215/215/215/215 lbs.
11/11/11 wide EZ bar curls @ 65/65/65 lbs.
7/7/7 DB incline bench @ 75/75/75 lbs. (each side)
15/15 SA DB wrist curls @ 40/40 lbs. (each side)
20/20 SA DB reverse wrist curls @ 15/15 lbs. (each side)
12/12/12 DB flyes @ 50/50/50 lbs. (each side)
5/5/5 SA barbell eccentric curls @ 55/55/55 lbs. (each side)