Training Log Archive: nlewiswallsIn the 7 days ending Oct 5, 2014:
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Sunday Oct 5, 2014 #
7 PM
Running 27:39 [4] 4.14 mi (6:41 / mi)
slept:9.5 weight:180lbs shoes: Brooks Ghost6
Quick evening run after working on homework all day...just ran through the neighborhood with a couple of loops around the track (no stopping, just as part of the run).
Mile Splits:
1 6:45
2 6:38
3 6:40
4 6:41
Mile Splits:
1 6:45
2 6:38
3 6:40
4 6:41
Friday Oct 3, 2014 #
1 PM
Weightlifting (THOR3) 1:15:00 [4]
slept:8.5 weight:180lbs
THOR3 workout at Frederick Gym:
Active warm-up and foam rolling
6 rounds of:
30 sec. trap bar deadlift @ 80% BW (154 lbs.)
30 sec. DB split squats @ 35 lbs. (each side)
6 rounds of:
30 sec. push-ups @ BW
30 sec. supine rows @ BW
6 rounds of:
30 sec. reverse hyper @ BW
30 sec. pull-ups @ BW
No rest within each grouping, had ~4 min. in transition between.
Cool-down and foam rolling
Active warm-up and foam rolling
6 rounds of:
30 sec. trap bar deadlift @ 80% BW (154 lbs.)
30 sec. DB split squats @ 35 lbs. (each side)
6 rounds of:
30 sec. push-ups @ BW
30 sec. supine rows @ BW
6 rounds of:
30 sec. reverse hyper @ BW
30 sec. pull-ups @ BW
No rest within each grouping, had ~4 min. in transition between.
Cool-down and foam rolling
Wednesday Oct 1, 2014 #
2 PM
Weightlifting (THOR3) 1:20:00 [4]
slept:7.0 weight:180lbs
THOR3 workout at Frederick Gym...started with some foam rolling and an active warm-up.
Trap Bar Deadlift:
5 @ 176 lbs.
5 @ 220 lbs.
8, 8, 8 @ 254 lbs.
8 @ 265 lbs.
DB Floor Press:
6 @ 70 lbs. (each side)
6, 6, 6, 7 @ 90 lbs. (each side)
18/18/18 KB single leg elevated hip bridge @ 18/18/18 lbs. (each leg)
superset with
14/13/11 pull-ups @ BW
8/8/8 DB split squat @ 40/40/40 lbs. (each side - slow eccentric)
superset with
6/6/6 SA DB retract to row @ 53/53/53 lbs. (each side - slow eccentric)
superset with
6/6/6 TRX bridge to curl @ BW (slow eccentric)
Afterwards did foam rolling and static stretching.
Trap Bar Deadlift:
5 @ 176 lbs.
5 @ 220 lbs.
8, 8, 8 @ 254 lbs.
8 @ 265 lbs.
DB Floor Press:
6 @ 70 lbs. (each side)
6, 6, 6, 7 @ 90 lbs. (each side)
18/18/18 KB single leg elevated hip bridge @ 18/18/18 lbs. (each leg)
superset with
14/13/11 pull-ups @ BW
8/8/8 DB split squat @ 40/40/40 lbs. (each side - slow eccentric)
superset with
6/6/6 SA DB retract to row @ 53/53/53 lbs. (each side - slow eccentric)
superset with
6/6/6 TRX bridge to curl @ BW (slow eccentric)
Afterwards did foam rolling and static stretching.
Tuesday Sep 30, 2014 #
7 AM
Other (THOR3) 1:00:00 [4]
slept:6.0 weight:180lbs
THOR3 MetCon day in the THOR3 gym...started with foam rolling and an active warm-up.
2 rounds of:
4 x 30 sec. on/30 sec. off spin bike (on was level 18, off was level 1)
4 x 30 sec. on/30 sec. off Jacob's ladder
4 x 30 sec. on/30 sec. off C2R (2) and Woodway curve treadmill (2)
4 x 30 sec. on/30 sec. off 20 lbs. slam ball to squat
~3:40 treadmill run @ ~7:00 pace per mile
Took 5 minutes of rest between each round. Finished with foam rolling and static stretching.
2 rounds of:
4 x 30 sec. on/30 sec. off spin bike (on was level 18, off was level 1)
4 x 30 sec. on/30 sec. off Jacob's ladder
4 x 30 sec. on/30 sec. off C2R (2) and Woodway curve treadmill (2)
4 x 30 sec. on/30 sec. off 20 lbs. slam ball to squat
~3:40 treadmill run @ ~7:00 pace per mile
Took 5 minutes of rest between each round. Finished with foam rolling and static stretching.
Monday Sep 29, 2014 #
3 PM
Weightlifting (THOR3) 1:20:00 [4]
slept:6.5 weight:180lbs
THOR3 workout at Frederick Gym...started with foam rolling and then an active warm-up with stretching.
Trap Bar Deadlift:
4 @ 180 lbs.
4 @ 225 lbs.
4, 4, 4, 4, 4 @ 290 lbs.
4 @ 298 lbs.
Bench Press:
5 @ 145 lbs.
10, 10, 10, 10 (F) @ 176 lbs.
(15 x TRX Y's in between each set)
15/15/15 barbell hip bridge @ 45/88/88 lbs.
5/5/5/5/5 weighted pull-ups @ +10/20/20/24/30 lbs. (at feet)
12/12/12 KB lateral squat @ 53/53/53 lbs. (each leg)
superset with
8/8/8 supine row @ BW (with iso-hold)
superset with
8/8/8 band pull-aparts (with iso-hold)
Foam rolling and stretching cool-down
Trap Bar Deadlift:
4 @ 180 lbs.
4 @ 225 lbs.
4, 4, 4, 4, 4 @ 290 lbs.
4 @ 298 lbs.
Bench Press:
5 @ 145 lbs.
10, 10, 10, 10 (F) @ 176 lbs.
(15 x TRX Y's in between each set)
15/15/15 barbell hip bridge @ 45/88/88 lbs.
5/5/5/5/5 weighted pull-ups @ +10/20/20/24/30 lbs. (at feet)
12/12/12 KB lateral squat @ 53/53/53 lbs. (each leg)
superset with
8/8/8 supine row @ BW (with iso-hold)
superset with
8/8/8 band pull-aparts (with iso-hold)
Foam rolling and stretching cool-down