Training Log Archive: nlewiswallsIn the 7 days ending Oct 20, 2013:
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Saturday Oct 19, 2013 #
8 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [3]
slept:7.5 weight:180lbs
Back/Triceps Day @ Voelke Gym:
8/8/8/8/8/8/8/8/8/8 barbell land mine row @ +135/135/140/140/140/140/140/140/140/140 lbs.
25/25/18/18/12 barbell skullcrushers @ 45/45/55/55/65 lbs.
18/18/13/9 SA cable triceps ext. @ 50/50/60/70 lbs.
8/14/14 SA DB skullcrushers @ 30/25/25 lbs. (each side)
10/10/10 lat pull-downs @ 165/165/165 lbs.
5/8 SA cable rows @ 90/75 lbs. (each side)
100 dips (25-25-25-10-8-7)
8/8/8/8/8/8/8/8/8/8 barbell land mine row @ +135/135/140/140/140/140/140/140/140/140 lbs.
25/25/18/18/12 barbell skullcrushers @ 45/45/55/55/65 lbs.
18/18/13/9 SA cable triceps ext. @ 50/50/60/70 lbs.
8/14/14 SA DB skullcrushers @ 30/25/25 lbs. (each side)
10/10/10 lat pull-downs @ 165/165/165 lbs.
5/8 SA cable rows @ 90/75 lbs. (each side)
100 dips (25-25-25-10-8-7)
Friday Oct 18, 2013 #
6 AM
Group PT (Release Run) 27:24 [4] 4.01 mi (6:50 / mi)
slept:4.0 weight:180lbs shoes: Brooks Ghost4
Release run for PT today...followed by about 45 min. of 5 on 5 basketball...pace was good for the run, tried to build pace each split.
Mile Splits:
1 6:57
2 6:53
3 6:47
4 6:43
Mile Splits:
1 6:57
2 6:53
3 6:47
4 6:43
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:00:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
12/12/7/7/7 DB incline bench @ 70/70/80/80/80 lbs. (each side)
8/8/8/8 reverse grip smith bench @ 145/155/155/155 lbs.
12/12/12/9/9 reverse EZ bar curls @ 65/65/65/75/75 lbs.
14/14/8/8 incline smith bench @ 155/155/175/175 lbs.
6/6/6/13/13 SA DB concentration curls @ 45/45/45/30/30 lbs. (each side)
10/10 DB flyes @ 50/50 lbs. (each side, with rotation)
8/8/8 barbell curls @ 85/85/85 lbs.
12/12/7/7/7 DB incline bench @ 70/70/80/80/80 lbs. (each side)
8/8/8/8 reverse grip smith bench @ 145/155/155/155 lbs.
12/12/12/9/9 reverse EZ bar curls @ 65/65/65/75/75 lbs.
14/14/8/8 incline smith bench @ 155/155/175/175 lbs.
6/6/6/13/13 SA DB concentration curls @ 45/45/45/30/30 lbs. (each side)
10/10 DB flyes @ 50/50 lbs. (each side, with rotation)
8/8/8 barbell curls @ 85/85/85 lbs.
Wednesday Oct 16, 2013 #
3 PM
Running 30:02 [3] 4.37 mi (6:52 / mi)
slept:8.5 weight:175lbs shoes: Brooks Ghost4
Nice afternoon run at a good pace...good weather, ran with the Garmin for the first time in a while
Mile Splits:
1 6:52
2 6:51
3 6:54
4 6:50
Mile Splits:
1 6:52
2 6:51
3 6:54
4 6:50
9 PM
Weightlifting (Legs/Core Lift) 52:00 [4]
weight:180lbs
Legs/Core Day @ Voelke Gym...a little sore from running:
8/8/8/8 DB goblet squats @ 100/100/100/100 lbs.
20/20/20/20 incline sit-ups @ BW
5/5/5/5/5 front barbell lunges @ 135/135/135/135/135 lbs.
15/15/15/15 smith machine calf raises @ +175/175/175/175 lbs.
12/12/12/12 leg raises (back supported)
8/8/8 machine leg curls (lying) @ 150/150/150 lbs.
8/8/8/8 DB goblet squats @ 100/100/100/100 lbs.
20/20/20/20 incline sit-ups @ BW
5/5/5/5/5 front barbell lunges @ 135/135/135/135/135 lbs.
15/15/15/15 smith machine calf raises @ +175/175/175/175 lbs.
12/12/12/12 leg raises (back supported)
8/8/8 machine leg curls (lying) @ 150/150/150 lbs.
Tuesday Oct 15, 2013 #
6 AM
Group PT (Release Run) 40:28 [3] 5.74 mi (7:03 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost4
Nice middle distance release run for PT today...pace alright -- cramped up at the end and pretty much died
8 PM
Running (Treadmill Run) 24:07 [3] 3.5 mi (6:53 / mi)
weight:180lbs shoes: Brooks Ghost4
Run on the treadmill to up today's miles right before my lift...was tired.
Weightlifting (Back/Triceps Lift) 56:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
18/18/8/8/8 CG cable row @ 135/135/165/165/165 lbs.
18/18/14/11/8 SA cable triceps ext. @ 40/40/50/60/70 lbs. (each side)
7/7/7/7 reverse barbell rows @ 185/185/185/185 lbs.
13/13/13/13 rope cable press-down @ 80/80/80/80 lbs.
10/10/10 WG chin-ups @ BW
12/12/8 EZ bar skullcrushers @ 65/65/75 lbs.
6/6/6 SA DB rows @ 100/100/100 lbs. (each side)
14/14 SA cable triceps ext. (no attachment) @ 30/30 lbs. (each side)
18/18/8/8/8 CG cable row @ 135/135/165/165/165 lbs.
18/18/14/11/8 SA cable triceps ext. @ 40/40/50/60/70 lbs. (each side)
7/7/7/7 reverse barbell rows @ 185/185/185/185 lbs.
13/13/13/13 rope cable press-down @ 80/80/80/80 lbs.
10/10/10 WG chin-ups @ BW
12/12/8 EZ bar skullcrushers @ 65/65/75 lbs.
6/6/6 SA DB rows @ 100/100/100 lbs. (each side)
14/14 SA cable triceps ext. (no attachment) @ 30/30 lbs. (each side)
Monday Oct 14, 2013 #
8 PM
Weightlifting (Chest/Biceps/Foream Lift) 1:00:00 [4]
slept:6.5 weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
8/8/8/6/6/5 incline smith bench @ 175/175/175/185/185/195 lbs.
12/12/9/9/9 reverse EZ bar curls @ 65/65/75/75/75 lbs.
5/5/5/5 incline iso bench @ 115/115/115/115 lbs. (each side)
13/13/13/13 SA reverse cable curls @ 40/40/40/40 lbs. (each side)
20/20/16 cable flyes @ 60/60/75 lbs. (each side)
6/6/6 SA DB concentration curls @ 45/45/45 lbs. (each side)
15/15 dips @ BW (leaned forward)
18/18 SA reverse DB wrist curls @ 35/35 lbs. (each side, in superset)
16/16 reverse barbell curls @ 45/45 lbs. (in superset)
8/8/8/6/6/5 incline smith bench @ 175/175/175/185/185/195 lbs.
12/12/9/9/9 reverse EZ bar curls @ 65/65/75/75/75 lbs.
5/5/5/5 incline iso bench @ 115/115/115/115 lbs. (each side)
13/13/13/13 SA reverse cable curls @ 40/40/40/40 lbs. (each side)
20/20/16 cable flyes @ 60/60/75 lbs. (each side)
6/6/6 SA DB concentration curls @ 45/45/45 lbs. (each side)
15/15 dips @ BW (leaned forward)
18/18 SA reverse DB wrist curls @ 35/35 lbs. (each side, in superset)
16/16 reverse barbell curls @ 45/45 lbs. (in superset)