Training Log Archive: nlewiswallsIn the 7 days ending Sep 7, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Sep 6, 2014 #
4 PM
Running 31:59 [3] 4.51 mi (7:06 / mi)
slept:9.0 weight:180lbs shoes: Brooks Ghost6
Late afternoon run...after a full day of yardwork/mulching, so not optimal...still pretty hot here.
Mile Splits:
1 7:13
2 7:04
3 7:07
4 7:07
Was holding a 6:48 on the last 0.51 miles.
Mile Splits:
1 7:13
2 7:04
3 7:07
4 7:07
Was holding a 6:48 on the last 0.51 miles.
Friday Sep 5, 2014 #
4 PM
Weightlifting (Back/Triceps Lift) 1:00:00 [4]
slept:7.0 weight:180lbs
Back/Triceps lift in the garage gym:
15/15/15/15/15 barbell rows @ 135/135/135/135/135 lbs.
10/10/10/10/10 reverse barbell rows @ 135/135/135/135/135 lbs.
12/12/12/12 supine bar rows @ bodyweight
20/16/16/16 SA DB skullcrushers @ 22.5/25/25/25 lbs. (each side)
20/20/20/20/20 close-grip push-ups @ bodyweight
16/16/10/10 barbell skullcrushers @ 55/55/65/65 lbs.
15/15/15 weighted sit-ups @ 2 x 5 lbs. plates @ ears
15/15/15/15/15 barbell rows @ 135/135/135/135/135 lbs.
10/10/10/10/10 reverse barbell rows @ 135/135/135/135/135 lbs.
12/12/12/12 supine bar rows @ bodyweight
20/16/16/16 SA DB skullcrushers @ 22.5/25/25/25 lbs. (each side)
20/20/20/20/20 close-grip push-ups @ bodyweight
16/16/10/10 barbell skullcrushers @ 55/55/65/65 lbs.
15/15/15 weighted sit-ups @ 2 x 5 lbs. plates @ ears
Thursday Sep 4, 2014 #
1 PM
Running 32:03 [3] 4.45 mi (7:12 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost6
Miserably hot run in the middle of the day in the neighborhood...no shade whatsoever..this was a planned 5 miler, but had to be cut short...running in the middle of the heat is a poor choice.
Mile Splits:
1 7:04
2 7:00
3 7:06
4 7:39 (big hill on this one)
Was holding a 7:08 on the last 0.45 miles.
Mile Splits:
1 7:04
2 7:00
3 7:06
4 7:39 (big hill on this one)
Was holding a 7:08 on the last 0.45 miles.
7 PM
Weightlifting (Legs/Shoulders Lift) 1:00:00 [4]
weight:180lbs
Legs/Shoulders/Core lift in the garage gym:
Squats (lightweight form/technique, then worked heavier to a false 1RM):
10, 10 @ 135 lbs.
10, 10 @ 145 lbs.
3 @ 185 lbs.
2 @ 205 lbs.
2 @ 215 lbs.
1 @ 225 lbs.
1 @ 235 lbs.
6 rounds of 2 x Craig Special (Hang Squat Clean + Front Squat):
95, 105, 115, 125, 135, 145 lbs.
20/20/20 DB lateral raises @ 15/15/15 lbs. (each side)
4/4/4/4/4 standing barbell shoulder press @ 135/135/135/135/135 lbs.
2 rounds of 1 min. sit-ups (feet slightly held - 35, 35 reps)
3 rounds of 15 weighted sit-ups (2 x 5 lbs. plates held at ears)
Squats (lightweight form/technique, then worked heavier to a false 1RM):
10, 10 @ 135 lbs.
10, 10 @ 145 lbs.
3 @ 185 lbs.
2 @ 205 lbs.
2 @ 215 lbs.
1 @ 225 lbs.
1 @ 235 lbs.
6 rounds of 2 x Craig Special (Hang Squat Clean + Front Squat):
95, 105, 115, 125, 135, 145 lbs.
20/20/20 DB lateral raises @ 15/15/15 lbs. (each side)
4/4/4/4/4 standing barbell shoulder press @ 135/135/135/135/135 lbs.
2 rounds of 1 min. sit-ups (feet slightly held - 35, 35 reps)
3 rounds of 15 weighted sit-ups (2 x 5 lbs. plates held at ears)
Wednesday Sep 3, 2014 #
7 AM
Running 29:48 [3] 4.28 mi (6:58 / mi)
slept:5.0 weight:180lbs shoes: Brooks Ghost6
Morning run in the neighborhood...did about 15 minutes even out, with a negative split on the way back by about 12-15 seconds.
Mile Splits:
1 7:07
2 6:57
3 6:56
4 6:54
Mile Splits:
1 7:07
2 6:57
3 6:56
4 6:54
Tuesday Sep 2, 2014 #
4 PM
Weightlifting (Chest/Biceps Lift) 1:00:00 [4]
slept:7.0 weight:180lbs
Chest/Biceps lift in the garage gym:
Bench Press:
10 @ 185 lbs.
5, 5, 5, 5, 5 @ 205 lbs.
2, 2, 2 @ 215 lbs.
21 @ 135 lbs.
12/12/12 DB flyes @ 40/40/40 lbs. (each side)
20/16/16/16 DB hammer curls @ 25/30/30/30 lbs. (each side)
10/10/10 SA DB concentration curls @ 35/35/35 lbs. (each side)
18/14/14 reverse barbell curls @ 45/55/55 lbs.
13/13/13 barbell curls @ 65/65/65 lbs.
18/18 SA DB reverse wrist curls @ 15/15 lbs. (each side)
Bench Press:
10 @ 185 lbs.
5, 5, 5, 5, 5 @ 205 lbs.
2, 2, 2 @ 215 lbs.
21 @ 135 lbs.
12/12/12 DB flyes @ 40/40/40 lbs. (each side)
20/16/16/16 DB hammer curls @ 25/30/30/30 lbs. (each side)
10/10/10 SA DB concentration curls @ 35/35/35 lbs. (each side)
18/14/14 reverse barbell curls @ 45/55/55 lbs.
13/13/13 barbell curls @ 65/65/65 lbs.
18/18 SA DB reverse wrist curls @ 15/15 lbs. (each side)