Training Log Archive: nlewiswallsIn the 7 days ending Nov 3, 2013:
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Sunday Nov 3, 2013 #
8 PM
Running (Treadmill Run) 55:54 [3] 8.0 mi (6:59 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost4
Evening run on the treadmill...kept it at level 8.6 the whole time
Saturday Nov 2, 2013 #
9 PM
Weightlifting (Leg Lift) 1:00:00 [3]
slept:7.0 weight:180lbs
Leg Day @ Voelke Gym:
5/5/5/5/5/5 barbell front lunges @ 135/135/135/135/135/135 lbs. (each leg)
8/8/8/8 KB bulgarian squats @ 2 x 45/45/45/45 lbs. (each leg)
12/12/12/12 standing calf raises @ 195/195/195/195 lbs. (on smith machine)
8/8/8 machine lying leg curls @ 150/150/150 lbs.
50/50/50 sit-ups
15/15/15 leg raises (back supported)
5/5/5/5/5/5 barbell front lunges @ 135/135/135/135/135/135 lbs. (each leg)
8/8/8/8 KB bulgarian squats @ 2 x 45/45/45/45 lbs. (each leg)
12/12/12/12 standing calf raises @ 195/195/195/195 lbs. (on smith machine)
8/8/8 machine lying leg curls @ 150/150/150 lbs.
50/50/50 sit-ups
15/15/15 leg raises (back supported)
Friday Nov 1, 2013 #
6 AM
Running (Release PT Run) 35:35 [4] 5.26 mi (6:46 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost4
Release run for morning PT today...pretty cold outside here
Mile Splits:
1 6:52
2 6:57
3 6:46
4 6:39
5 6:45
Was running the last 1/4 mile at about a 6:09
Mile Splits:
1 6:52
2 6:57
3 6:46
4 6:39
5 6:45
Was running the last 1/4 mile at about a 6:09
Group PT (Core MSE) 15:00 [3]
weight:180lbs
After the run, did the following:
1:30 front bridge
0:50 L side bridge
0:50 R side bridge
1:15 front bridge
0:45 L side bridge
0:45 R side bridge
30/30-20/20-10/10 4 count flutter kicks/sit-ups
All with minimal rest.
1:30 front bridge
0:50 L side bridge
0:50 R side bridge
1:15 front bridge
0:45 L side bridge
0:45 R side bridge
30/30-20/20-10/10 4 count flutter kicks/sit-ups
All with minimal rest.
8 PM
Running (Treadmill Run) 19:39 [4] 3.0 mi (6:33 / mi)
weight:180lbs shoes: Brooks Ghost4
Treadmill run before my evening lift...good pace -- kept between 8.7 and 9.5 for various intervals
9 PM
Weightlifting (Back/Triceps Lift) 58:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
14/14/14 SA zottman DB triceps ext. @ 25/25/25 lbs. (each side)
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
18/15/12 bar cable triceps ext. @ 90/100/110 lbs.
10/10/10 rope cable triceps ext. @ 90/90/90 lbs.
15/15/15 EZ bar skullcrushers @ 55/55/55 lbs.
5/5/5/5/5/5 CG land mine barbell rows @ +155/155/160/160/160/160 lbs.
6/6/6 SA DB rows @ 105/105/105 lbs. (each side)
8/8/8 WG strict form chin-ups @ BW
15/13/11 straight arm bar press-down @ 100/110/120 lbs.
14/14/14 SA zottman DB triceps ext. @ 25/25/25 lbs. (each side)
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
18/15/12 bar cable triceps ext. @ 90/100/110 lbs.
10/10/10 rope cable triceps ext. @ 90/90/90 lbs.
15/15/15 EZ bar skullcrushers @ 55/55/55 lbs.
5/5/5/5/5/5 CG land mine barbell rows @ +155/155/160/160/160/160 lbs.
6/6/6 SA DB rows @ 105/105/105 lbs. (each side)
8/8/8 WG strict form chin-ups @ BW
15/13/11 straight arm bar press-down @ 100/110/120 lbs.
Thursday Oct 31, 2013 #
8 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
slept:6.5 weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
5/5/5/5/5/5/5 incline smith bench @ 185/185/185/185/185/185/185 lbs.
14/14/6/6/6 SA DB concentration curls @ 30/30/45/45/45 lbs. (each side)
8/8/8/8 EZ bar curls @ 85/85/85/85 lbs.
7/7/7/7 DB bench press @ 80/80/80/80 lbs. (each side)
15/15/15 SA high cable curls @ 30/30/30 lbs. (each side)
20/20 decline smith bench @ 155/155 lbs.
12/16 low-to-high cable flyes @ 30/30 lbs. (each side)
12/12 reverse SA DB curls @ 30/30 lbs. (each side)
5/5/5/5/5/5/5 incline smith bench @ 185/185/185/185/185/185/185 lbs.
14/14/6/6/6 SA DB concentration curls @ 30/30/45/45/45 lbs. (each side)
8/8/8/8 EZ bar curls @ 85/85/85/85 lbs.
7/7/7/7 DB bench press @ 80/80/80/80 lbs. (each side)
15/15/15 SA high cable curls @ 30/30/30 lbs. (each side)
20/20 decline smith bench @ 155/155 lbs.
12/16 low-to-high cable flyes @ 30/30 lbs. (each side)
12/12 reverse SA DB curls @ 30/30 lbs. (each side)
Monday Oct 28, 2013 #
12 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:03:00 [4]
slept:5.5 weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
5/5/5/5 bench press @ 205/205/205/205 lbs.
11/11/11/7/7/7 incline smith bench @ 155/155/155/175/175/175 lbs.
8/8/8/8 barbell curls @ 95/95/95/95 lbs.
5/5/5 SA barbell curls @ 45/45/45 lbs. (each side)
13/13 SA DB concentration curls @ 30/30 lbs. (each side)
13/13/12 iso incline bench @ 90/90/90 lbs. (each side)
10/10/10 reverse barbell curls @ 65/65/65 lbs.
20/20 cable flyes @ 60/60 lbs. (each side)
15/15 high SA cable curls @ 30/30 lbs. (each side)
5/5/5/5 bench press @ 205/205/205/205 lbs.
11/11/11/7/7/7 incline smith bench @ 155/155/155/175/175/175 lbs.
8/8/8/8 barbell curls @ 95/95/95/95 lbs.
5/5/5 SA barbell curls @ 45/45/45 lbs. (each side)
13/13 SA DB concentration curls @ 30/30 lbs. (each side)
13/13/12 iso incline bench @ 90/90/90 lbs. (each side)
10/10/10 reverse barbell curls @ 65/65/65 lbs.
20/20 cable flyes @ 60/60 lbs. (each side)
15/15 high SA cable curls @ 30/30 lbs. (each side)
8 PM
Running (Treadmill Run) 38:49 [3] 5.55 mi (7:00 / mi)
weight:180lbs shoes: Brooks Ghost4
Kind of an odd distance...set it on 8.6, put the towel over the monitor, and ran through 10 songs on my iPod