Training Log Archive: nlewiswallsIn the 7 days ending Aug 11, 2013:
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Sunday Aug 11, 2013 #
10 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
slept:8.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
7/7/5/4/3(F) bench press @ 205/205/205/215/225 lbs.
10/8/6/4/4 incline iso bench @ 90/100/110/120/120 lbs. (each side)
15/15/15 DB hammer curls @ 30/30/30 lbs. (each side)
7/7/15/12 SA DB concentration curls @ 45/45/30/35 lbs. (each side)
6/6/5/5 DB incline bench @ 75/75/80/80 lbs. (each side)
6/8/8 reverse preacher EZ bar curls @ 65/55/55 lbs.
12/12 DB flyes @ 50/50 lbs. (each side)
8/8 seated arnold DB curls @ 25/25 lbs. (each side)
12/12 barbell curls @ 75/75 lbs.
7/7/5/4/3(F) bench press @ 205/205/205/215/225 lbs.
10/8/6/4/4 incline iso bench @ 90/100/110/120/120 lbs. (each side)
15/15/15 DB hammer curls @ 30/30/30 lbs. (each side)
7/7/15/12 SA DB concentration curls @ 45/45/30/35 lbs. (each side)
6/6/5/5 DB incline bench @ 75/75/80/80 lbs. (each side)
6/8/8 reverse preacher EZ bar curls @ 65/55/55 lbs.
12/12 DB flyes @ 50/50 lbs. (each side)
8/8 seated arnold DB curls @ 25/25 lbs. (each side)
12/12 barbell curls @ 75/75 lbs.
Saturday Aug 10, 2013 #
4 PM
Weightlifting (Back/Triceps Lift) 1:05:00 [4]
slept:8.5 weight:175lbs
Back/Triceps Day @ Voelke Gym:
5/5/5/5/3/3 deadlift @ 275/275/295/295/315/315 lbs.
6/6/6/6 weighted chin-ups @ +20/20/20/20 lbs. (DB at feet)
15/15/15/20 SA cable triceps ext. @ 60/60/60/45 lbs. (each side)
16/16/16 barbell rows @ 135/135/135 lbs.
12/12/12 SA reverse cable triceps ext. @ 45/45/45 lbs. (each side)
12/12 supine bar rows @ BW
15/10/10 EZ bar skullcrushers @ 55/65/65 lbs.
12/12/9 rope triceps ext. @ 80/80/70 lbs.
8/9 SA DB skullcrushers @ 25/25 lbs. (each side)
5/5/5/5/3/3 deadlift @ 275/275/295/295/315/315 lbs.
6/6/6/6 weighted chin-ups @ +20/20/20/20 lbs. (DB at feet)
15/15/15/20 SA cable triceps ext. @ 60/60/60/45 lbs. (each side)
16/16/16 barbell rows @ 135/135/135 lbs.
12/12/12 SA reverse cable triceps ext. @ 45/45/45 lbs. (each side)
12/12 supine bar rows @ BW
15/10/10 EZ bar skullcrushers @ 55/65/65 lbs.
12/12/9 rope triceps ext. @ 80/80/70 lbs.
8/9 SA DB skullcrushers @ 25/25 lbs. (each side)
Biking intervals (Stationary Bike) 12:00 [5]
weight:175lbs
After the lift, did the following high intensity interval workout:
2:00 warm-up @ level 10, then 4 rounds of
0:30 max effort @ level 14, with 2:00 rest interval @ level 10
All in all, got in 4.50 miles in the 12 minutes.
2:00 warm-up @ level 10, then 4 rounds of
0:30 max effort @ level 14, with 2:00 rest interval @ level 10
All in all, got in 4.50 miles in the 12 minutes.
Thursday Aug 8, 2013 #
4 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:15:00 [4]
slept:8.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
7/6/6/6/6/5 bench press @ 205/205/205/205/205/205 lbs.
8/8/8/7 incline smith bench @ 155/155/155/165 lbs.
6/6/6/7 DB bench press @ 75/75/75/75 lbs. (each side)
15/15/15/15 cable seated incline crossovers @ 45/45/45/45 lbs. (each side)
8/8/8/8 weighted dips @ +2 chains
7/7/7/7 DB concentration curls @ 45/45/45/45 lbs. (each side)
7/7/7 EZ bar curls @ 85/85/85 lbs.
15/15/15 SA reverse DB wrist curls @ 20/20/20 lbs. (each side)
7/6/6/6/6/5 bench press @ 205/205/205/205/205/205 lbs.
8/8/8/7 incline smith bench @ 155/155/155/165 lbs.
6/6/6/7 DB bench press @ 75/75/75/75 lbs. (each side)
15/15/15/15 cable seated incline crossovers @ 45/45/45/45 lbs. (each side)
8/8/8/8 weighted dips @ +2 chains
7/7/7/7 DB concentration curls @ 45/45/45/45 lbs. (each side)
7/7/7 EZ bar curls @ 85/85/85 lbs.
15/15/15 SA reverse DB wrist curls @ 20/20/20 lbs. (each side)
Other 11:32 [5]
weight:175lbs
After my lift (not necessarily the best time to do this) did the following:
4 rounds of
8 front squats @ 95 lbs.
20 calorie C2R row
2:00 rest
Squats and rowing took approximately 1:15 - 1:20 depending on the round.
4 rounds of
8 front squats @ 95 lbs.
20 calorie C2R row
2:00 rest
Squats and rowing took approximately 1:15 - 1:20 depending on the round.
Wednesday Aug 7, 2013 #
6 AM
Group PT (Formation Run) 37:58 [3] 5.04 mi (7:32 / mi)
slept:7.0 weight:175lbs shoes: Brooks Ghost4
Formation-esque run on Voelke for Platoon PT...very dusty and windy this morning.
Group PT (Core MSE) 13:00 [3]
weight:175lbs
Some core work after the run:
1:30 front bridge (1:15 rest)
1:15 front bridge (1:00 rest)
1:00 front bridge (0:45 rest)
0:50 side bridge (each side, 0:40 rest)
0:45 side bridge (each side, 0:35 rest)
0:40 side bridge (each side, 0:30 rest)
1:30 front bridge (1:15 rest)
1:15 front bridge (1:00 rest)
1:00 front bridge (0:45 rest)
0:50 side bridge (each side, 0:40 rest)
0:45 side bridge (each side, 0:35 rest)
0:40 side bridge (each side, 0:30 rest)
4 PM
Weightlifting (Leg/Traps Lift) 1:06:00 [4]
weight:175lbs
Leg/Traps Day @ Voelke Gym:
5/5/5/5/4(F) overhead squats @ 95/105/105/115/115 lbs.
8/8/8/8 24" box barbell step ups @ 95/95/95/95 lbs. (each leg)
5/5/5/5 single leg double KB squats @ 50/50/50/50 lbs. (each side, each leg)
12/11/10/10 smith machine calf raises @ +175/195/205/205 lbs.
5/5/5/5/5 barbell shrugs @ 275/275/275/275/275 lbs.
5/5/5/5/4(F) overhead squats @ 95/105/105/115/115 lbs.
8/8/8/8 24" box barbell step ups @ 95/95/95/95 lbs. (each leg)
5/5/5/5 single leg double KB squats @ 50/50/50/50 lbs. (each side, each leg)
12/11/10/10 smith machine calf raises @ +175/195/205/205 lbs.
5/5/5/5/5 barbell shrugs @ 275/275/275/275/275 lbs.
Tuesday Aug 6, 2013 #
4 PM
Weightlifting (Back/Triceps Lift) 1:08:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
12/12/8/8 WG lat pull-down @ 150/150/165/165 lbs.
8/8/8 DB overhead triceps ext. @ 80/80/80 lbs.
5/5/5/5 reverse barbell rows @ 195/195/195/195 lbs.
16/16/13/13 rope cable triceps ext. @ 80/80/90/90 lbs.
8/8/8/8 pendlay barbell rows @ 135/135/155/155 lbs.
9/9/9 SA DB skullcrushers @ 30/30/30 lbs. (each side)
14/14/14 EZ bar skullcrushers @ 55/55/55 lbs.
18/13/13 SA cable rows @ 90/100/100 lbs. (each side)
15/15/15/15 weighted dips @ +2 chains
12/12 SA cable triceps ext. @ 50/50 lbs. (each side)
12/12 SA reverse cable triceps ext. @ 40/40 lbs. (each side)
12/12/8/8 WG lat pull-down @ 150/150/165/165 lbs.
8/8/8 DB overhead triceps ext. @ 80/80/80 lbs.
5/5/5/5 reverse barbell rows @ 195/195/195/195 lbs.
16/16/13/13 rope cable triceps ext. @ 80/80/90/90 lbs.
8/8/8/8 pendlay barbell rows @ 135/135/155/155 lbs.
9/9/9 SA DB skullcrushers @ 30/30/30 lbs. (each side)
14/14/14 EZ bar skullcrushers @ 55/55/55 lbs.
18/13/13 SA cable rows @ 90/100/100 lbs. (each side)
15/15/15/15 weighted dips @ +2 chains
12/12 SA cable triceps ext. @ 50/50 lbs. (each side)
12/12 SA reverse cable triceps ext. @ 40/40 lbs. (each side)
Monday Aug 5, 2013 #
4 PM
Running (Treadmill Run) 20:49 [3] 3.0 mi (6:56 / mi)
slept:7.5 weight:175lbs shoes: Brooks Ghost4
A treadmill run on 8.7 after a long truck mission