Training Log Archive: nlewiswallsIn the 7 days ending Feb 23, 2014:
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Saturday Feb 22, 2014 #
10 AM
Weightlifting (Leg/Shoulders Lift) 1:05:00 [4]
slept:6.0 weight:180lbs (injured)
Leg/Shoulders Day @ Gammon Gym:
5/5/5/2/2/2/2/1 front squat @ 165/165/165/175/185/195/205/205 lbs.
15/10/6/6/6 standing barbell shoulder press @ 95/105/115/115/115 lbs.
15/15/10/8/8 iso hammer shrugs @ 90/115/135/145/155 lbs. (each side)
8/8/6 seated arnold DB press @ 55/55/60 lbs. (each side)
15/15 calf raises @ 350/400 lbs. (on leg press)
16/16/16 rear delt cable flyes @ 10/10/10 lbs. (each side)
All at bodyweight, all strict form, minimal rest:
12/12 pull-ups
10/10 side-to-side pull-ups
8/8 chin-ups
5/5/5/2/2/2/2/1 front squat @ 165/165/165/175/185/195/205/205 lbs.
15/10/6/6/6 standing barbell shoulder press @ 95/105/115/115/115 lbs.
15/15/10/8/8 iso hammer shrugs @ 90/115/135/145/155 lbs. (each side)
8/8/6 seated arnold DB press @ 55/55/60 lbs. (each side)
15/15 calf raises @ 350/400 lbs. (on leg press)
16/16/16 rear delt cable flyes @ 10/10/10 lbs. (each side)
All at bodyweight, all strict form, minimal rest:
12/12 pull-ups
10/10 side-to-side pull-ups
8/8 chin-ups
Friday Feb 21, 2014 #
6 AM
Running (Track Run) 27:50 [3] 4.0 mi (6:58 / mi)
slept:6.5 weight:180lbs (injured) shoes: Brooks Ghost4
Individual track run during PT this morning...harder than it should've been due to the wind for half the lap and the colder temps than the past few days. All miles were in the high 6:50's.
Group PT (Core MSE) 16:00 [4]
weight:180lbs (injured)
Core MSE work after the run.
3 rounds of:
1 min. front plank
1 min. L side plank
1 min. R side plank
1 min. rest
Then, we took a short rest and did max ankles to the bar (16 for me).
3 rounds of:
1 min. front plank
1 min. L side plank
1 min. R side plank
1 min. rest
Then, we took a short rest and did max ankles to the bar (16 for me).
2 PM
Weightlifting (Chest/Biceps/Forearm Lift) 53:00 [4]
weight:180lbs (injured)
Chest/Biceps/Forearms Day @ Natcher Gym:
18/7/7/5/5/5 incline iso hammer bench @ 90/115/115/125/125 lbs. (each side)
12/8/9/9 decline iso hammer bench @ 125/135/135/135 lbs. (each side)
15/15/15 cable flyes @ 30/30/30 lbs. (each side)
8/8 incline smith bench @ 160/160 lbs.
12/12/9 machine curls @ 110/110/125 lbs.
8/9/10/10 DB hammer curls @ 40/40/40/40 lbs. (each side)
25/13/13 reverse barbell curls @ 45/65/65 lbs.
12/12/12 chin-ups @ BW (focus on arms)
16/18 SA cable curls @ 20/15 lbs. (each side)
18/7/7/5/5/5 incline iso hammer bench @ 90/115/115/125/125 lbs. (each side)
12/8/9/9 decline iso hammer bench @ 125/135/135/135 lbs. (each side)
15/15/15 cable flyes @ 30/30/30 lbs. (each side)
8/8 incline smith bench @ 160/160 lbs.
12/12/9 machine curls @ 110/110/125 lbs.
8/9/10/10 DB hammer curls @ 40/40/40/40 lbs. (each side)
25/13/13 reverse barbell curls @ 45/65/65 lbs.
12/12/12 chin-ups @ BW (focus on arms)
16/18 SA cable curls @ 20/15 lbs. (each side)
Thursday Feb 20, 2014 #
2 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:6.5 weight:180lbs (injured)
Back/Triceps Day @ Smith Gym:
10/10/10/8/8 reverse barbell row @ 165/165/165/175/175 lbs.
12/12/12 WG pull-ups @ BW (strict form)
15/10/10 CG cable rows @ 140/160/160 lbs.
15/15 WG lat pull-down @ 120/120 lbs.
10/10/10 lower back ext. @ 35/35/35 lbs. (plate at forehead)
14/14/12/12 overhead DB ext. @ 75/75/80/80 lbs.
11/11/11/9 rope overhead cable ext. @ 42.5/42.5/42.5/50 lbs.
15/15/15 SA cable triceps ext. @ 20/20/20 lbs. (each side)
12/16 SA no grip cable triceps ext. @ 15/10 lbs. (each side)
15/12 SA DB overhead triceps ext. @ 20/25 lbs. (each side)
10/10/10/8/8 reverse barbell row @ 165/165/165/175/175 lbs.
12/12/12 WG pull-ups @ BW (strict form)
15/10/10 CG cable rows @ 140/160/160 lbs.
15/15 WG lat pull-down @ 120/120 lbs.
10/10/10 lower back ext. @ 35/35/35 lbs. (plate at forehead)
14/14/12/12 overhead DB ext. @ 75/75/80/80 lbs.
11/11/11/9 rope overhead cable ext. @ 42.5/42.5/42.5/50 lbs.
15/15/15 SA cable triceps ext. @ 20/20/20 lbs. (each side)
12/16 SA no grip cable triceps ext. @ 15/10 lbs. (each side)
15/12 SA DB overhead triceps ext. @ 20/25 lbs. (each side)
Wednesday Feb 19, 2014 #
6 AM
Group PT (Formation Run) 42:46 [3] 5.31 mi (8:03 / mi)
slept:7.0 weight:180lbs (injured) shoes: Brooks Ghost4
Run this morning for PT with 5 of my guys instead of doing Battalion PRT...pace slowed quite a bit for 2 of the 5, so that is why the pace kind of jumps around.
Mile Splits:
1 7:28
2 8:01
3 8:10
4 8:55
5 7:57
The last 0.31 was at more of a release, as one guy dropped to go to a latrine, so it was at a 7:09.
Mile Splits:
1 7:28
2 8:01
3 8:10
4 8:55
5 7:57
The last 0.31 was at more of a release, as one guy dropped to go to a latrine, so it was at a 7:09.
Tuesday Feb 18, 2014 #
3 PM
Running (Treadmill Run) 20:20 [3] 3.0 mi (6:47 / mi)
slept:8.0 weight:180lbs (injured) shoes: Brooks Ghost4
Afternoon PT with my guys...everything was in the gym, so it was all pretty individual...this run portion was done at a 1.5% incline at 8.8 for the first half, 9.0 for the second half.
Neuroma was definitely there, but it numbed up quite a bit and wasn't too bad.
Neuroma was definitely there, but it numbed up quite a bit and wasn't too bad.
Biking (Stationary Bike) 17:06 [4]
weight:180lbs (injured)
6.00 mile bike on the Precor bike after the run...kept it at level 7 the whole time at a good tempo and got something like 325 calories
Other (Group PT) 17:00 [5]
weight:180lbs (injured)
Kettlebell workout to mimic a fight-gone-bad type WOD:
3 rounds of:
1 min. KB swings @ 45 lbs.
1 min. KB slasher to halo @ 45 lbs.
1 min. KB swing-to-curls @ 45 lbs.
1 min. KB sumo deadlift high pulls @ 45 lbs.
1 min. front bridge/plank
1 min. rest
3 rounds of:
1 min. KB swings @ 45 lbs.
1 min. KB slasher to halo @ 45 lbs.
1 min. KB swing-to-curls @ 45 lbs.
1 min. KB sumo deadlift high pulls @ 45 lbs.
1 min. front bridge/plank
1 min. rest
Monday Feb 17, 2014 #
4 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:7.5 weight:180lbs (injured)
Back/Triceps Day @ Smith Gym:
16/16/16/7/7 CG cable rows @ 140/140/140/180/180 lbs.
12/12/8/8 reverse grip lat pull-down @ 160/160/180/180 lbs.
12/12/10 SA iso hammer high pull @ 90/90/100 lbs. (each side)
16/16/16 supine bar pulls @ BW
10/10 WG pull-ups @ BW
20/17/13(F) SA cable triceps ext. @ 20/25/30 lbs. (each side)
13/13/13 machine triceps ext. @ 140/140/140 lbs.
8/8/8/8 overhead DB triceps ext. @ 80/80/80/80 lbs.
11/11(F)/13(F) overhead cable rope triceps ext. @ 50/50/42.5 lbs.
8/12 SA DB skullcrushers @ 25/20 lbs. (each side)
25/15/10 dips @ BW (minimal rest)
16/16/16/7/7 CG cable rows @ 140/140/140/180/180 lbs.
12/12/8/8 reverse grip lat pull-down @ 160/160/180/180 lbs.
12/12/10 SA iso hammer high pull @ 90/90/100 lbs. (each side)
16/16/16 supine bar pulls @ BW
10/10 WG pull-ups @ BW
20/17/13(F) SA cable triceps ext. @ 20/25/30 lbs. (each side)
13/13/13 machine triceps ext. @ 140/140/140 lbs.
8/8/8/8 overhead DB triceps ext. @ 80/80/80/80 lbs.
11/11(F)/13(F) overhead cable rope triceps ext. @ 50/50/42.5 lbs.
8/12 SA DB skullcrushers @ 25/20 lbs. (each side)
25/15/10 dips @ BW (minimal rest)