Training Log Archive: nlewiswallsIn the 7 days ending Aug 10, 2014:
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Saturday Aug 9, 2014 #
8 AM
Trail/Woods Running 44:52 [3] 6.04 mi (7:26 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost6
Trail run with Marchy March and the two Goldendoodles.
Mile Splits:
1 7:23
2 7:31
3 7:20
4 7:40
5 7:23
6 7:20
Mile Splits:
1 7:23
2 7:31
3 7:20
4 7:40
5 7:23
6 7:20
Thursday Aug 7, 2014 #
2 PM
Weightlifting (Shoulders/Biceps Lift) 1:00:00 [4]
slept:6.5 weight:180lbs
Shoulder/Biceps Lift @ Gammon Gym:
5/5/5/2/2/3 standing barbell shoulder press @ 115/125/125/135/145/135 lbs.
17/13/9/6/6/6 barbell curls @ 60/70/80/90/90/90 lbs.
8/5/5/5 seated arnold DB shoulder press @ 50/60/60/60 lbs. (each side)
8/8/10/10 reverse EZ bar curls @ 65/65/55/55 lbs.
15/15 lateral DB raises @ 15/15 lbs. (each side)
12/12/8 cable rear delt flyes @ 7.5/7.5/12.5 lbs. (each side)
8/8/8/8 iso hammer shrugs @ 125/135/135/135 lbs. (each side)
9/9/12 DB hammer curls @ 35/35/30 lbs. (each side)
12/12 SA cable curls @ 15/15 lbs. (each side)
5/5/5/2/2/3 standing barbell shoulder press @ 115/125/125/135/145/135 lbs.
17/13/9/6/6/6 barbell curls @ 60/70/80/90/90/90 lbs.
8/5/5/5 seated arnold DB shoulder press @ 50/60/60/60 lbs. (each side)
8/8/10/10 reverse EZ bar curls @ 65/65/55/55 lbs.
15/15 lateral DB raises @ 15/15 lbs. (each side)
12/12/8 cable rear delt flyes @ 7.5/7.5/12.5 lbs. (each side)
8/8/8/8 iso hammer shrugs @ 125/135/135/135 lbs. (each side)
9/9/12 DB hammer curls @ 35/35/30 lbs. (each side)
12/12 SA cable curls @ 15/15 lbs. (each side)
3 PM
Biking (Stationary Bike) 20:00 [3]
weight:180lbs
Stationary biking after the lift...got in 6.05 miles and 323 calories burned...kept at level 6 the whole time.
Wednesday Aug 6, 2014 #
11 AM
Weightlifting (Chest/Back Lift) 1:00:00 [4]
slept:9.0 weight:180lbs
Chest/ Back Lift @ Gammon Gym:
7/4/4/2/2/2 bench press @ 185/195/195/205/205/205 lbs.
8/8/8/6/6/6 compound machine row @ 185/200/200/215/215/215 lbs.
12/12/8/5 incline bench press @ 135/135/155/165 lbs.
12/12/6/6 cable CG row @ 140/140/160/160 lbs.
10/10/6 iso hammer decline press @ 115/115/125 lbs. (each side)
8/8/8 WG strict pull-ups @ BW
12/12 DB flyes @ 40/40 lbs. (each side)
12/12 reverse bar row @ BW
7/4/4/2/2/2 bench press @ 185/195/195/205/205/205 lbs.
8/8/8/6/6/6 compound machine row @ 185/200/200/215/215/215 lbs.
12/12/8/5 incline bench press @ 135/135/155/165 lbs.
12/12/6/6 cable CG row @ 140/140/160/160 lbs.
10/10/6 iso hammer decline press @ 115/115/125 lbs. (each side)
8/8/8 WG strict pull-ups @ BW
12/12 DB flyes @ 40/40 lbs. (each side)
12/12 reverse bar row @ BW
Tuesday Aug 5, 2014 #
8 PM
Biking (Stationary Bike) 50:00 [3]
slept:8.5 weight:180lbs
Stationary biking this evening...kept it on level 6 and tried to keep the RPMs around 100...got in 714 calories and 14.97 miles
Monday Aug 4, 2014 #
8 PM
Weightlifting (Legs/Triceps Lift) 1:00:00 [4]
slept:6.0 weight:180lbs
Legs/Triceps Lift @ Gammon Gym:
Worked up to 1RM front squat:
135x5, 155x3, 165x2, 175x2, 185x1, 195x1
Worked up to 1RM deadlift:
225x12, 275x5, 295x3, 305x2, 315x2, 325x1, 335x1, 345x1
12/12/12 single leg calf raises @ BW (each leg)
15/15/12/8/16 barbell skullcrushers @ 50/50/60/70/50 lbs.
10/10/10/10 overhead rope cable ext. @ 42.5/42.5/42.5/42.5 lbs.
10/10/10 SA cable triceps ext. @ 20/20/20 lbs. (each side)
10/15 SA no grip cable triceps ext. @ 15/10 lbs. (each side)
Worked up to 1RM front squat:
135x5, 155x3, 165x2, 175x2, 185x1, 195x1
Worked up to 1RM deadlift:
225x12, 275x5, 295x3, 305x2, 315x2, 325x1, 335x1, 345x1
12/12/12 single leg calf raises @ BW (each leg)
15/15/12/8/16 barbell skullcrushers @ 50/50/60/70/50 lbs.
10/10/10/10 overhead rope cable ext. @ 42.5/42.5/42.5/42.5 lbs.
10/10/10 SA cable triceps ext. @ 20/20/20 lbs. (each side)
10/15 SA no grip cable triceps ext. @ 15/10 lbs. (each side)