Training Log Archive: nlewiswallsIn the 7 days ending Jan 19, 2014:
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Sunday Jan 19, 2014 #
5 PM
Running (Treadmill Run) 32:43 [4] 5.0 mi (6:33 / mi)
slept:8.0 weight:180lbs (injured) shoes: Brooks Ghost4
Treadmill run this evening after a failed attempt earlier (only made it 1/4 mile)...neuroma throbbing had gone down a little bit by this evening, and my foot numbed up after about 3/4 miles this time. Worked 9.0 to 9.1 to 9.2 to 9.3 to 9.4 building up each mile over the course of the run.
9 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
weight:180lbs (injured)
Chest/Biceps/Forearms Day @ Voelke Gym:
14/8/5/5/5/4/4 DB bench press @ 70/80/85/85/85/90/90 lbs. (each side)
8/7/6/5/4 smith machine bench @ 175/185/195/205/215 lbs.
13/13/16 high-to-low cable flyes @ 60/60/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/9 SA DB concentration curls @ 35/35/40 lbs. (each side)
13/13/13/13 CG chin-ups @ BW (focus on arms)
12/10/8 SA cable curls @ 40/50/60 lbs. (each side)
14/8/5/5/5/4/4 DB bench press @ 70/80/85/85/85/90/90 lbs. (each side)
8/7/6/5/4 smith machine bench @ 175/185/195/205/215 lbs.
13/13/16 high-to-low cable flyes @ 60/60/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/9 SA DB concentration curls @ 35/35/40 lbs. (each side)
13/13/13/13 CG chin-ups @ BW (focus on arms)
12/10/8 SA cable curls @ 40/50/60 lbs. (each side)
Saturday Jan 18, 2014 #
2 PM
Running 33:56 [4] 5.08 mi (6:41 / mi)
slept:7.5 weight:180lbs (injured) shoes: Brooks Ghost4
Today was the best day we've had in months, so I ran outside for the first time in a while...intensity is a 4 just because the pace was sustainable, but running on gravel and un-leveled dirt tracks around the camp really took it out of me...overall, though, happy with the pace on this non-treadmill run.
Mile Splits:
1 6:43
2 6:45
3 6:42
4 6:39
5 6:37
Mile Splits:
1 6:43
2 6:45
3 6:42
4 6:39
5 6:37
Friday Jan 17, 2014 #
12 PM
Running (Treadmill Run) 32:01 [4] 5.0 mi (6:24 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...good tempo run...9.0 for the first mile, then 9.5 for the next four. My best 5-miler (treadmill or otherwise) in a while.
2 PM
Weightlifting (Back/Triceps Lift) 55:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
8/8/8/8/5/5 barbell row @ 185/185/185/185/195/195 lbs.
10/10/6/6 CG cable row @ 165/165/180/180 lbs.
10/10/10 WG pull-up @ BW (strict form)
15/15 supine bar pull @ BW
20/14/14/10/10 cable rope overhead triceps ext. @ 80/90/90/100/100 lbs.
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
23/23 barbell skullcrushers @ 45/45 lbs.
15/15(F) SA no grip cable triceps ext. @ 30/30 lbs. (each side)
8/8/8/8/5/5 barbell row @ 185/185/185/185/195/195 lbs.
10/10/6/6 CG cable row @ 165/165/180/180 lbs.
10/10/10 WG pull-up @ BW (strict form)
15/15 supine bar pull @ BW
20/14/14/10/10 cable rope overhead triceps ext. @ 80/90/90/100/100 lbs.
12/12/12 SA cable triceps ext. @ 60/60/60 lbs. (each side)
10/10/10 DB overhead triceps ext. @ 75/75/75 lbs.
23/23 barbell skullcrushers @ 45/45 lbs.
15/15(F) SA no grip cable triceps ext. @ 30/30 lbs. (each side)
Thursday Jan 16, 2014 #
12 PM
Running (Treadmill Run) 26:59 [3] 4.0 mi (6:45 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch chow...first 3 miles were at level 8.8, then went 8.8 to 9.0 to 9.5 to 10.0 by quarter mile over the last mile...sore from yesterday's MetCon workout, and my left foot (neuroma) was bothering me a little for the first time in a while.
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
14/8/8/8/7/5/5(F) DB bench press @ 70/80/80/80/80/85/85 lbs. (each side)
9/9/6/6 SA iso incline bench @ 90/90/100/100 lbs. (each side)
12/12 smith bench @ 155/155 lbs.
15/13 high-to-low cable flyes @ 50/60 lbs. (each side)
22/22/22 reverse barbell curls @ 45/45/45 lbs.
7/7/7 WG EZ bar curls @ 85/85/85 lbs.
8/8/8 CG EZ bar curls @ 85/85/85 lbs.
12/12/12 CG chin-ups @ BW (focus on arms)
18/12-18/12 SA DB reverse wrist curls/wrist curls @ 15/35-15/35 lbs. (each side)
12/12 SA cable curls @ 40/40 lbs. (each side)
14/8/8/8/7/5/5(F) DB bench press @ 70/80/80/80/80/85/85 lbs. (each side)
9/9/6/6 SA iso incline bench @ 90/90/100/100 lbs. (each side)
12/12 smith bench @ 155/155 lbs.
15/13 high-to-low cable flyes @ 50/60 lbs. (each side)
22/22/22 reverse barbell curls @ 45/45/45 lbs.
7/7/7 WG EZ bar curls @ 85/85/85 lbs.
8/8/8 CG EZ bar curls @ 85/85/85 lbs.
12/12/12 CG chin-ups @ BW (focus on arms)
18/12-18/12 SA DB reverse wrist curls/wrist curls @ 15/35-15/35 lbs. (each side)
12/12 SA cable curls @ 40/40 lbs. (each side)
Wednesday Jan 15, 2014 #
2 PM
Biking warm up/down (Stationary Bike) 10:00 [2]
slept:8.5 weight:180lbs
Stationary bike warm-up prior to the workout...stayed at level 11 and got in 3.61 miles and 130 calories. After the bike, did some additional stretches and olympic lifts (light) for warm-ups, but didn't include this 10-15 minutes in my logged time.
Other 20:41 [5]
weight:180lbs
"95 lbs. Suck" WOD:
21-18-15-12-9 of the following, all with 95 lbs.:
Deadlift
Hang Clean
Front Squats
Push Press
Overall, about what I expected...absolutely feel awful...the deadlifts and hang cleans weren't so bad, generally could string together the reps just fine...but front squats and push presses were pretty crappy...as were transitions. Haven't done a metcon workout in a while, so should probably be adding more of these in between now and April.
21-18-15-12-9 of the following, all with 95 lbs.:
Deadlift
Hang Clean
Front Squats
Push Press
Overall, about what I expected...absolutely feel awful...the deadlifts and hang cleans weren't so bad, generally could string together the reps just fine...but front squats and push presses were pretty crappy...as were transitions. Haven't done a metcon workout in a while, so should probably be adding more of these in between now and April.
Tuesday Jan 14, 2014 #
12 PM
Running (Treadmill Run) 33:44 [4] 5.0 mi (6:45 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...built up from 8.8 through 9.0 over the course of the run and was at 9.5 the last half mile.
2 PM
Weightlifting (Back/Triceps Lift) 57:00 [4]
weight:180lbs
Back/Triceps Day @ Voelke Gym:
12/10/10/8/8/5 barbell rows @ 165/175/175/185/185/195 lbs.
10/10/10/6/6 CG cable rows @ 165/165/165/180/180 lbs.
9/9/9 WG chin-ups @ BW (strict form)
15/15 supine bar pulls @ BW
22/18/12 SA cable triceps ext. @ 50/60/70 lbs. (each side)
9/9/9/9 EZ bar skullcrushers @ 65/65/65/65 lbs. (to nose)
13/13/13 DB overhead triceps ext. @ 70/70/70 lbs.
11/11/11 rope overhead cable triceps ext. @ 90/90/90 lbs.
14/15 SA no grip cable triceps ext. @ 30/30 lbs. (each side)
12/10/10/8/8/5 barbell rows @ 165/175/175/185/185/195 lbs.
10/10/10/6/6 CG cable rows @ 165/165/165/180/180 lbs.
9/9/9 WG chin-ups @ BW (strict form)
15/15 supine bar pulls @ BW
22/18/12 SA cable triceps ext. @ 50/60/70 lbs. (each side)
9/9/9/9 EZ bar skullcrushers @ 65/65/65/65 lbs. (to nose)
13/13/13 DB overhead triceps ext. @ 70/70/70 lbs.
11/11/11 rope overhead cable triceps ext. @ 90/90/90 lbs.
14/15 SA no grip cable triceps ext. @ 30/30 lbs. (each side)
Monday Jan 13, 2014 #
12 PM
Running (Treadmill Run) 33:25 [4] 5.0 mi (6:41 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost4
Treadmill run before lunch...kept it on 9.0 the whole time...plan on going back to lunch after lunch settles.
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
weight:180lbs
Chest/Biceps/Forearms Day @ Voelke Gym:
13/8/8/8/5/5 DB bench press @ 70/80/80/80/85/85 lbs. (each side)
13/13/8/8 smith bench press @ 155/155/175/175 lbs.
15/15 low-to-high cable flyes @ 30/30 lbs. (each side)
15/15 high-to-low cable flyes @ 50/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/12 CG chin-ups @ BW (focus on arms)
7/7/7/7 wide EZ bar curls @ 85/85/85/85 lbs.
12/12-12/12-12/12 SA DB wrist curls/reverse wrist curls @ 15/35 lbs. (each side)
18/14 SA cable curls @ 30/40 lbs. (each side)
13/8/8/8/5/5 DB bench press @ 70/80/80/80/85/85 lbs. (each side)
13/13/8/8 smith bench press @ 155/155/175/175 lbs.
15/15 low-to-high cable flyes @ 30/30 lbs. (each side)
15/15 high-to-low cable flyes @ 50/50 lbs. (each side)
13/13/10/10 DB hammer curls @ 35/35/40/40 lbs. (each side)
12/12/12 CG chin-ups @ BW (focus on arms)
7/7/7/7 wide EZ bar curls @ 85/85/85/85 lbs.
12/12-12/12-12/12 SA DB wrist curls/reverse wrist curls @ 15/35 lbs. (each side)
18/14 SA cable curls @ 30/40 lbs. (each side)