Training Log Archive: nlewiswallsIn the 7 days ending Oct 27, 2013:
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Sunday Oct 27, 2013 #
12 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:8.5 weight:180lbs
Back/Triceps Day @ Voelke Gym:
8/8/8/8 barbell rows @ 165/165/165/175 lbs.
16/16/16/11 SA DB skullcrushers @ 25/25/25/30 lbs. (each side)
8/8/8/8/8 neutral grip land mine row @ +135/145/145/145/145 lbs.
20/20/20/20 CG bench @ 115/115/115/115 lbs.
5/5/5 neutral grip close lat pull-down @ 195/195/195 lbs.
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
6/6/6/6 SA DB rows @ 105/105/105/105 lbs. (each side)
14/14 SA cable triceps ext. @ 50/50 lbs. (each side)
23/23 barbell skullcrushers @ 45/45 lbs.
8/8/8/8 barbell rows @ 165/165/165/175 lbs.
16/16/16/11 SA DB skullcrushers @ 25/25/25/30 lbs. (each side)
8/8/8/8/8 neutral grip land mine row @ +135/145/145/145/145 lbs.
20/20/20/20 CG bench @ 115/115/115/115 lbs.
5/5/5 neutral grip close lat pull-down @ 195/195/195 lbs.
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
6/6/6/6 SA DB rows @ 105/105/105/105 lbs. (each side)
14/14 SA cable triceps ext. @ 50/50 lbs. (each side)
23/23 barbell skullcrushers @ 45/45 lbs.
Friday Oct 25, 2013 #
3 PM
Running (Treadmill Run) 56:35 [3] 8.0 mi (7:04 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Another longer treadmill run to get some miles in...kept it on 8.5 this time
4 PM
Weightlifting (Core Strength) 15:00 [4]
weight:180lbs
Well, not really a "lift" I suppose:
30/20/10 four-count flutter kicks, sit-ups superset
20/20/20 leg levers
6/6/6 hanging windshield wipers (each side)
30/20/10 four-count flutter kicks, sit-ups superset
20/20/20 leg levers
6/6/6 hanging windshield wipers (each side)
Wednesday Oct 23, 2013 #
10 PM
Weightlifting (Leg/Core Lift) 58:00 [4]
slept:7.0 weight:180lbs
Leg/Core Day @ Voelke Gym:
5/5/2/2/2 front squat full ROM @ 135/155/175/185/195 lbs.
50/50/50 sit-ups @ BW
8/8/8/8 goblet squats @ 105/105/105/105 lbs.
5/5/5/5 front barbell lunges @ 135/135/135/135 lbs. (each leg)
15/15/15 hanging leg lifts @ BW (back supported)
12/12/12/12 calf raises @ +195/195/195/195 lbs. (on smith machine)
10/10/10 cable woodchoppers @ 80/80/80 lbs. (each side)
Afterwards, worked on some combos on the heavy bag -- mostly to just hit something...went on for about 20 minutes, time not included here
5/5/2/2/2 front squat full ROM @ 135/155/175/185/195 lbs.
50/50/50 sit-ups @ BW
8/8/8/8 goblet squats @ 105/105/105/105 lbs.
5/5/5/5 front barbell lunges @ 135/135/135/135 lbs. (each leg)
15/15/15 hanging leg lifts @ BW (back supported)
12/12/12/12 calf raises @ +195/195/195/195 lbs. (on smith machine)
10/10/10 cable woodchoppers @ 80/80/80 lbs. (each side)
Afterwards, worked on some combos on the heavy bag -- mostly to just hit something...went on for about 20 minutes, time not included here
Tuesday Oct 22, 2013 #
6 AM
Group PT (Formation Run) 39:20 [3] 5.23 mi (7:31 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Formation run for PT...strong winds today, and a little chilly. Tried to build pace each mile, and then had to collect a few folks at the end.
Mile Splits:
1 7:51
2 7:37
3 7:30
4 7:23
5 7:20
Mile Splits:
1 7:51
2 7:37
3 7:30
4 7:23
5 7:20
7 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:00:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
8/8/8/5/5/5 incline smith bench @ 175/175/175/195/195/195 lbs.
12/12/12/9/9 reverse EZ bar curls @ 65/65/65/75/75 lbs.
5/5/5/5 iso incline bench @ 115/115/115/115 lbs. (each side)
8/8/8/8 EZ bar curls @ 85/85/85/85 lbs.
6/6/13/13 SA DB concentration curls @ 45/45/30/30 lbs. (each side)
15/15 incline cable flyes @ 40/40 lbs. (each side)
12/12 low-to-high cable flyes @ 30/30 lbs. (each side)
12/12 SA reverse cable curls @ 40/40 lbs. (each side)
8/8/8/5/5/5 incline smith bench @ 175/175/175/195/195/195 lbs.
12/12/12/9/9 reverse EZ bar curls @ 65/65/65/75/75 lbs.
5/5/5/5 iso incline bench @ 115/115/115/115 lbs. (each side)
8/8/8/8 EZ bar curls @ 85/85/85/85 lbs.
6/6/13/13 SA DB concentration curls @ 45/45/30/30 lbs. (each side)
15/15 incline cable flyes @ 40/40 lbs. (each side)
12/12 low-to-high cable flyes @ 30/30 lbs. (each side)
12/12 SA reverse cable curls @ 40/40 lbs. (each side)
8 PM
Running (Treadmill Run) 13:40 [3] 2.0 mi (6:50 / mi)
weight:180lbs shoes: Brooks Ghost4
Evening treadmill run to get a few more miles in...pretty sore/tired from the increased mileage the last week or so...first mile was at 8.8, second mile was at 8.9
Monday Oct 21, 2013 #
7 PM
Running (Treadmill Run) 57:16 [4] 8.0 mi (7:09 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Treadmill run this evening...kept it on level 8.4...and felt pretty good for the longest run so far this deployment...still hate treadmills