Training Log Archive: nlewiswallsIn the 7 days ending Sep 29, 2013:
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Saturday Sep 28, 2013 #
5 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:08:00 [4]
slept:8.5 weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
12/12/7/7/7 incline DB bench @ 70/70/80/80/80 lbs. (each side)
5/5/5/5/5 incline smith bench @ 175/185/185/185/185 lbs.
5/5/5 incline iso bench @ 115/115/115 lbs. (each side)
14/14/14 cable low flyes @ 30/30/30 lbs. (each side)
12/12/9/9/9 EZ bar curls @ 75/75/85/85/85 lbs.
6/6/6 SA preacher DB curls @ 45/45/45 lbs. (each side)
12/12/12 reverse EZ bar curls @ 55/55/55 lbs.
15/15 DB reverse wrist curls @ 15/15 lbs. (each side, supersetted)
15/15 DB wrist curls @ 35/35 lbs. (each side, supersetted)
12/12/7/7/7 incline DB bench @ 70/70/80/80/80 lbs. (each side)
5/5/5/5/5 incline smith bench @ 175/185/185/185/185 lbs.
5/5/5 incline iso bench @ 115/115/115 lbs. (each side)
14/14/14 cable low flyes @ 30/30/30 lbs. (each side)
12/12/9/9/9 EZ bar curls @ 75/75/85/85/85 lbs.
6/6/6 SA preacher DB curls @ 45/45/45 lbs. (each side)
12/12/12 reverse EZ bar curls @ 55/55/55 lbs.
15/15 DB reverse wrist curls @ 15/15 lbs. (each side, supersetted)
15/15 DB wrist curls @ 35/35 lbs. (each side, supersetted)
Friday Sep 27, 2013 #
4 PM
Weightlifting (Legs Lift) 1:02:00 [4]
slept:8.0 weight:175lbs
Leg Day @ Voelke Gym:
8/8/8/5/5/5 front squat @ 95/115/135/155/165/165 lbs. (clean from ground)
5/5/5/5 front barbell lunge @ 135/135/135/135 lbs. (clean from ground)
21/21/21 GHD sit-ups @ BW
12/12/12 calf raises (on leg press) @ +400/400/400 lbs.
8/8/8 machine leg curls @ 120/120/120 lbs.
8/8/8/5/5/5 front squat @ 95/115/135/155/165/165 lbs. (clean from ground)
5/5/5/5 front barbell lunge @ 135/135/135/135 lbs. (clean from ground)
21/21/21 GHD sit-ups @ BW
12/12/12 calf raises (on leg press) @ +400/400/400 lbs.
8/8/8 machine leg curls @ 120/120/120 lbs.
Thursday Sep 26, 2013 #
3 PM
Biking (Stationary Bike) 10:00 [3]
slept:8.5 weight:175lbs
Stationary bike to warm up before lifting...got in 3.84 miles and 128 calories at level 11...kept a pretty good pace
Weightlifting (Back/Triceps Lift) 1:03:00 [4]
weight:175lbs
Back/Triceps Day @ Voelke Gym:
5/5/5/5/5 reverse barbell row @ 185/185/185/195/195 lbs.
12/12/12/9/9 SA cable triceps ext. @ 60/60/60/70/70 lbs. (each side)
12/12/12 WG lat pull-down @ 150/150/150 lbs.
11/11/11 EZ bar skullcrushers @ 65/65/65 lbs.
5/5/5 CG cable rows @ 180/180/180 lbs.
11/11/11 rope cable triceps ext. @ 90/90/90 lbs.
6/6 weighted WG chin-ups @ +2 chains (~23 lbs.)
8/8 reverse SA cable triceps ext. @ 40/40 lbs. (each side)
8/8 weighted CG chin-ups @ +1 chain (~12 lbs.)
12/12 SA DB skullcrushers @ 25/25 lbs. (each side)
5/5/5/5/5 reverse barbell row @ 185/185/185/195/195 lbs.
12/12/12/9/9 SA cable triceps ext. @ 60/60/60/70/70 lbs. (each side)
12/12/12 WG lat pull-down @ 150/150/150 lbs.
11/11/11 EZ bar skullcrushers @ 65/65/65 lbs.
5/5/5 CG cable rows @ 180/180/180 lbs.
11/11/11 rope cable triceps ext. @ 90/90/90 lbs.
6/6 weighted WG chin-ups @ +2 chains (~23 lbs.)
8/8 reverse SA cable triceps ext. @ 40/40 lbs. (each side)
8/8 weighted CG chin-ups @ +1 chain (~12 lbs.)
12/12 SA DB skullcrushers @ 25/25 lbs. (each side)
Wednesday Sep 25, 2013 #
8 PM
Biking (Stationary Bike) 10:00 [3]
slept:6.5 weight:175lbs
Just some stationary bike to get the heart rate up and loosen up prior to lifting...got in 3.58 miles/117 calories.
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:00:00 [4]
weight:175lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
5/5/5/5/5/4/3 incline smith bench @ 185/185/185/185/185/195/205 lbs.
20/20/20 cable flyes @ 60/60/60 lbs. (each side)
7/7/7/6/5 iso incline bench @ 100/100/100/110/120 lbs. (each side)
10/10/10/7/7 preacher reverse EZ bar curls @ 55/55/55/65/65 lbs.
8/8/8 WG barbell curls @ 75/75/75 lbs.
11/11/11 reverse barbell curls @ 65/65/65 lbs.
18/15/14 SA cable curls @ 30/30/30 lbs. (each side, didn't rest much)
Afterwards, shot the basketball around some on the court by myself for about 20 minutes or so...not included in workout time
5/5/5/5/5/4/3 incline smith bench @ 185/185/185/185/185/195/205 lbs.
20/20/20 cable flyes @ 60/60/60 lbs. (each side)
7/7/7/6/5 iso incline bench @ 100/100/100/110/120 lbs. (each side)
10/10/10/7/7 preacher reverse EZ bar curls @ 55/55/55/65/65 lbs.
8/8/8 WG barbell curls @ 75/75/75 lbs.
11/11/11 reverse barbell curls @ 65/65/65 lbs.
18/15/14 SA cable curls @ 30/30/30 lbs. (each side, didn't rest much)
Afterwards, shot the basketball around some on the court by myself for about 20 minutes or so...not included in workout time
Monday Sep 23, 2013 #
Weightlifting (Back/Triceps Lift) 58:00 [4]
slept:7.0 weight:175lbs
Back/Triceps Day @ Voelke Gym:
5/5/5/5/5 reverse barbell rows @ 185/185/185/185/185 lbs.
16/16/16/16/12 SA cable triceps ext. @ 50/50/50/50/60 lbs. (each side)
9/9/9/9 CG cable row @ 165/165/165/165 lbs.
8/8/12/12 rope cable triceps ext. @ 120/120/105/105 lbs.
6/6/6 weighted WG chin-ups @ +23/23/23 lbs. (2 x chains)
12/12/12 SA DB skullcrushers @ 25/25/25 lbs. (each side)
8/7/7 SA cable standing rows @ 120/135/135 lbs. (each side)
15/15/15 EZ bar skullcrushers @ 55/55/55 lbs.
10/10 barbell good mornings @ 105/105 lbs.
5/5/5/5/5 reverse barbell rows @ 185/185/185/185/185 lbs.
16/16/16/16/12 SA cable triceps ext. @ 50/50/50/50/60 lbs. (each side)
9/9/9/9 CG cable row @ 165/165/165/165 lbs.
8/8/12/12 rope cable triceps ext. @ 120/120/105/105 lbs.
6/6/6 weighted WG chin-ups @ +23/23/23 lbs. (2 x chains)
12/12/12 SA DB skullcrushers @ 25/25/25 lbs. (each side)
8/7/7 SA cable standing rows @ 120/135/135 lbs. (each side)
15/15/15 EZ bar skullcrushers @ 55/55/55 lbs.
10/10 barbell good mornings @ 105/105 lbs.