Training Log Archive: nlewiswallsIn the 7 days ending Dec 15, 2013:
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Saturday Dec 14, 2013 #
3 PM
Weightlifting (Leg/Shoulders Lift) 1:03:00 [4]
slept:7.0 weight:180lbs
Leg/Shoulders Day @ Voelke Gym:
5/5/5/5/5 deadlifts @ 295/305/305/305/305 lbs.
15/12/8/8/8 standing barbell shoulder press @ 95/95/105/105/105 lbs.
5/5/5/5/5 front squat @ 135/135/135/145/145 lbs. (from clean)
8/8/8 SA barbell shoulder press @ 45/45/45 lbs. (each side)
12/12/12/12 calf raises @ +195/205/215/225 lbs. (smith machine)
12/12/12 SA rear delt cable flyes @ 20/20/20 lbs. (each side)
5/5/5/5/5 deadlifts @ 295/305/305/305/305 lbs.
15/12/8/8/8 standing barbell shoulder press @ 95/95/105/105/105 lbs.
5/5/5/5/5 front squat @ 135/135/135/145/145 lbs. (from clean)
8/8/8 SA barbell shoulder press @ 45/45/45 lbs. (each side)
12/12/12/12 calf raises @ +195/205/215/225 lbs. (smith machine)
12/12/12 SA rear delt cable flyes @ 20/20/20 lbs. (each side)
4 PM
Biking (Stationary Bike) 20:00 [3]
weight:180lbs
Stationary bike after the lift...kept it at level 11 and got 7.45 miles/281 calories
Friday Dec 13, 2013 #
3 PM
Weightlifting (Back/Triceps Lift) 54:00 [4]
slept:7.5 weight:180lbs
Back/Triceps Day @ Voelke Gym:
5/5/5/5/5 reverse barbell rows @ 185/185/195/195/195 lbs.
10/10/8/8/8 bar cable triceps ext. @ 130/130/140/140/140 lbs.
6/6/6/6 WG pull-ups @ +23/23/23/23 lbs.
10/10/10/10 rope cable triceps ext. @ 90/90/90/90 lbs.
12/12/12 SA cable rows @ 60/60/60 lbs. (each side)
12/16/16 SA cable triceps ext. @ 60/50/50 lbs. (each side)
8/8 CG cable rows @ 150/150 lbs.
18/18 overhead DB triceps ext. @ 60/60 lbs.
10/10 straight arm bar press-down @ 110/110 lbs.
5/5/5/5/5 reverse barbell rows @ 185/185/195/195/195 lbs.
10/10/8/8/8 bar cable triceps ext. @ 130/130/140/140/140 lbs.
6/6/6/6 WG pull-ups @ +23/23/23/23 lbs.
10/10/10/10 rope cable triceps ext. @ 90/90/90/90 lbs.
12/12/12 SA cable rows @ 60/60/60 lbs. (each side)
12/16/16 SA cable triceps ext. @ 60/50/50 lbs. (each side)
8/8 CG cable rows @ 150/150 lbs.
18/18 overhead DB triceps ext. @ 60/60 lbs.
10/10 straight arm bar press-down @ 110/110 lbs.
4 PM
Running intervals (Treadmill Run) 33:38 [4] 5.0 mi (6:44 / mi)
weight:180lbs shoes: Brooks Ghost4
Treadmill run after my lift...worked on intervals, did the following:
5 rounds of 3/4 mile @ 8.6 (rest interval), 1/4 mile @ 10.0
5 rounds of 3/4 mile @ 8.6 (rest interval), 1/4 mile @ 10.0
Thursday Dec 12, 2013 #
10 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:06:00 [4]
slept:8.0 weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
13/12/7/7/7 DB slight incline bench @ 70/70/80/80/80 lbs. (each side)
5/5/5/5/5 flat smith bench @ 195/195/205/205/205 lbs.
14/14 low-to-high cable flyes @ 30/30 lbs. (each side)
16/16 high-to-low cable flyes @ 50/50 lbs. (each side)
12/12/12 high SA cable curls @ 40/40/40 lbs. (each side)
15/15/15 SA reverse cable curls @ 30/30/30 lbs. (each side)
8/8/8 SA DB concentration curls @ 40/40/40 lbs. (each side)
9/9/9/9 wide grip barbell curls @ 75/75/75/75 lbs.
12/12 CG pull-ups @ BW (focus on arm/forearm)
13/12/7/7/7 DB slight incline bench @ 70/70/80/80/80 lbs. (each side)
5/5/5/5/5 flat smith bench @ 195/195/205/205/205 lbs.
14/14 low-to-high cable flyes @ 30/30 lbs. (each side)
16/16 high-to-low cable flyes @ 50/50 lbs. (each side)
12/12/12 high SA cable curls @ 40/40/40 lbs. (each side)
15/15/15 SA reverse cable curls @ 30/30/30 lbs. (each side)
8/8/8 SA DB concentration curls @ 40/40/40 lbs. (each side)
9/9/9/9 wide grip barbell curls @ 75/75/75/75 lbs.
12/12 CG pull-ups @ BW (focus on arm/forearm)
11 PM
Running (Treadmill Run) 19:24 [4] 3.0 mi (6:28 / mi)
weight:180lbs shoes: Brooks Ghost4
Treadmill run after the lift...was at 9.0 the first mile and 9.5 for miles 2 and 3.
Tuesday Dec 10, 2013 #
9 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:9.5 weight:180lbs
Back/Triceps Day @ Voelke Gym:
16/15/13/11/9 reverse CG barbell rows @ 135/145/155/165/175 lbs.
10/10/10 CG barbell landmine rows @ +135/135/135 lbs.
12/12/12 supine bar rows @ BW
8/8/8 WG lat pull-down @ 150/150/150 lbs.
12/12/12/10 SA cable triceps ext. @ 60/60/60/70 lbs. (each side)
10/10/10/10 rope cable triceps ext. @ 90/90/90/90 lbs.
18/18/8/8 bar cable triceps ext. @ 110/110/130/130 lbs.
10/10 SA DB skullcrushers @ 25/25 lbs. (each side)
12/18 SA reverse cable tricepse ext. @ 40/30 lbs. (each side)
16/15/13/11/9 reverse CG barbell rows @ 135/145/155/165/175 lbs.
10/10/10 CG barbell landmine rows @ +135/135/135 lbs.
12/12/12 supine bar rows @ BW
8/8/8 WG lat pull-down @ 150/150/150 lbs.
12/12/12/10 SA cable triceps ext. @ 60/60/60/70 lbs. (each side)
10/10/10/10 rope cable triceps ext. @ 90/90/90/90 lbs.
18/18/8/8 bar cable triceps ext. @ 110/110/130/130 lbs.
10/10 SA DB skullcrushers @ 25/25 lbs. (each side)
12/18 SA reverse cable tricepse ext. @ 40/30 lbs. (each side)
10 PM
Biking (Stationary Bike) 20:00 [3]
weight:180lbs
Biking after the lift...kept it between levels 10 and 11, but the sensor was off so my distance/RPM/calories were way inaccurate