Training Log Archive: nlewiswallsIn the 7 days ending Nov 10, 2013:
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Friday Nov 8, 2013 #
6 AM
Running (PT Release Run) 21:31 [4] 3.2 mi (6:43 / mi)
slept:5.0 weight:180lbs shoes: Brooks Ghost4
Release run for PT this morning...logged as an individual run, because that's what it was.
Mile Splits:
1 6:48
2 6:46
3 6:40
Mile Splits:
1 6:48
2 6:46
3 6:40
Wednesday Nov 6, 2013 #
8 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:7.0 weight:180lbs
Back/Triceps Day @ Voelke Gym:
8/8/8/8/8 reverse barbell rows @ 175/175/175/175/175 lbs.
13/13/10/10 CG cable rows @ 135/135/150/150 lbs.
8/12/12 SA cable rows @ 75/60/60 lbs. (each side)
9/9 straight arm bar press-down @ 110/110 lbs.
8/8(F) WG strict chin-ups @ BW
15/15/15 SA cable triceps ext. @ 60/60/60 lbs. (each side)
12/12/12 SA reverse cable triceps ext. @ 40/40/40 lbs. (each side)
10/10/10 bar cable triceps ext. @ 110/110/110 lbs.
25/18/12(F) barbell skullcrushers @ 45/55/65 lbs.
8/9 SA DB skullcrushers @ 25/25 lbs. (each side)
12/12 dips @ BW
8/8/8/8/8 reverse barbell rows @ 175/175/175/175/175 lbs.
13/13/10/10 CG cable rows @ 135/135/150/150 lbs.
8/12/12 SA cable rows @ 75/60/60 lbs. (each side)
9/9 straight arm bar press-down @ 110/110 lbs.
8/8(F) WG strict chin-ups @ BW
15/15/15 SA cable triceps ext. @ 60/60/60 lbs. (each side)
12/12/12 SA reverse cable triceps ext. @ 40/40/40 lbs. (each side)
10/10/10 bar cable triceps ext. @ 110/110/110 lbs.
25/18/12(F) barbell skullcrushers @ 45/55/65 lbs.
8/9 SA DB skullcrushers @ 25/25 lbs. (each side)
12/12 dips @ BW
9 PM
Running (Treadmill Run) 20:11 [4] 3.0 mi (6:44 / mi)
weight:180lbs shoes: Brooks Ghost4
Ran after I lifted...Did 1 mile at 8.5, then did 2 x 1/2 mile @ 10.0, 1/2 mile @ 8.6 rest interval.
Tuesday Nov 5, 2013 #
6 AM
Group PT (Formation Run) 39:43 [3] 5.45 mi (7:17 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Formation run for PT today around Voelke
Mile Splits:
1 7:26
2 7:23
3 7:16
4 7:16
5 7:14
Was holding a 7:05 for the last 0.45
Mile Splits:
1 7:26
2 7:23
3 7:16
4 7:16
5 7:14
Was holding a 7:05 for the last 0.45
11 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:04:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
5/5/5/5/5 bench press @ 205/205/205/205/205 lbs.
12/12/5/5/12 incline smith bench @ 155/155/185/185/155 lbs.
6/6/6 DB bench press @ 80/80/80 lbs. (each side)
10/10 DB flyes @ 50/50 lbs. (each side)
8/8/8 DB curls @ 45/45/45 lbs. (each side)
12/12/12 SA hammer DB curls @ 30/30/30 lbs. (each side)
10/10/10 CG chin-ups @ BW (focus on arms)
8/8/8 CG barbell curls @ 75/85/85 lbs.
9/9 SA high cable curls @ 50/50 lbs. (each side)
5/5/5/5/5 bench press @ 205/205/205/205/205 lbs.
12/12/5/5/12 incline smith bench @ 155/155/185/185/155 lbs.
6/6/6 DB bench press @ 80/80/80 lbs. (each side)
10/10 DB flyes @ 50/50 lbs. (each side)
8/8/8 DB curls @ 45/45/45 lbs. (each side)
12/12/12 SA hammer DB curls @ 30/30/30 lbs. (each side)
10/10/10 CG chin-ups @ BW (focus on arms)
8/8/8 CG barbell curls @ 75/85/85 lbs.
9/9 SA high cable curls @ 50/50 lbs. (each side)