Training Log Archive: nlewiswallsIn the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
12 PM
Weightlifting (Leg/Triceps Lift) 1:20:00 [4]
slept:8.5 weight:180lbs
Legs/Triceps lifting in the garage gym:
Squat:
2 @ 205 lbs.
2 @ 215 lbs.
2 @ 225 lbs.
2 @ 235 lbs.
2, 2, 2 @ 225 lbs.
10, 10, 10 @ 135 lbs.
20/15/15/15/9 SA DB skullcrushers @ 20/25/25/25/30 lbs. (each side)
12/12/12 SA DB kickbacks @ 15/15/15 lbs. (each side)
20/12/12/12 barbell skullcrushers @ 45/55/55/55 lbs.
Deadlift
3, 3 @ 305 lbs.
2, 2, 2, 2 @ 325 lbs.
Squat:
2 @ 205 lbs.
2 @ 215 lbs.
2 @ 225 lbs.
2 @ 235 lbs.
2, 2, 2 @ 225 lbs.
10, 10, 10 @ 135 lbs.
20/15/15/15/9 SA DB skullcrushers @ 20/25/25/25/30 lbs. (each side)
12/12/12 SA DB kickbacks @ 15/15/15 lbs. (each side)
20/12/12/12 barbell skullcrushers @ 45/55/55/55 lbs.
Deadlift
3, 3 @ 305 lbs.
2, 2, 2, 2 @ 325 lbs.
Saturday Nov 15, 2014 #
12 PM
Running 50:47 [3] 7.12 mi (7:08 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost6
Mid-day run out and back from the neighborhood...pretty chilly temps - first cold run of the year.
Mile Splits:
1 7:02
2 7:08
3 7:06
4 7:09
5 7:09
6 7:12
7 7:14
Mile Splits:
1 7:02
2 7:08
3 7:06
4 7:09
5 7:09
6 7:12
7 7:14
Friday Nov 14, 2014 #
5 PM
Weightlifting (Shoulders/Back Lift) 1:06:00 [4]
slept:7.5 weight:180lbs
Lifting in the garage gym:
12/8/8/8/9 barbell shoulder press @ 95/105/105/105/95 lbs.
6/6/6 SA barbell shoulder press @ 45/45/45 lbs. (each side)
4/5/5/5/5 weighted pull-ups @ +35/35/35/35/35 lbs. (DB between legs)
15/15/15 inverted bar row @ bodyweight
8/8/8 band pull-apart @ red band (10 sec. iso hold)
8/8/8 SA DB lateral raises @ 25/25/25 lbs. (each side)
6/6/6/6 barbell hip bridge @ 135/155/155/155 lbs.
12/8/8/8/9 barbell shoulder press @ 95/105/105/105/95 lbs.
6/6/6 SA barbell shoulder press @ 45/45/45 lbs. (each side)
4/5/5/5/5 weighted pull-ups @ +35/35/35/35/35 lbs. (DB between legs)
15/15/15 inverted bar row @ bodyweight
8/8/8 band pull-apart @ red band (10 sec. iso hold)
8/8/8 SA DB lateral raises @ 25/25/25 lbs. (each side)
6/6/6/6 barbell hip bridge @ 135/155/155/155 lbs.
Wednesday Nov 12, 2014 #
8 PM
Weightlifting 1:10:00 [4]
slept:7.0 weight:180lbs
Lifting in the garage gym.
Bench Press:
3 @ 205 lbs.
3, 3, 3, 3, 3, 3 @ 215 lbs.
15 @ 155 lbs.
9/9/9/20 SA DB concentration curls @ 35/35/35/20 lbs. (each side)
11/11/8/8 barbell curls @ 75/75/85/85 lbs.
12/12/12 SA DB reverse wrist curls @ 17.5/17.5/17.5 lbs. (each side)
Front Squat:
2 @ 155 lbs.
2 @ 175 lbs.
2 @ 185 lbs.
2 @ 195 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
Bench Press:
3 @ 205 lbs.
3, 3, 3, 3, 3, 3 @ 215 lbs.
15 @ 155 lbs.
9/9/9/20 SA DB concentration curls @ 35/35/35/20 lbs. (each side)
11/11/8/8 barbell curls @ 75/75/85/85 lbs.
12/12/12 SA DB reverse wrist curls @ 17.5/17.5/17.5 lbs. (each side)
Front Squat:
2 @ 155 lbs.
2 @ 175 lbs.
2 @ 185 lbs.
2 @ 195 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
Tuesday Nov 11, 2014 #
12 PM
Running 25:18 [4] 3.75 mi (6:45 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost6
Midday run to take advantage of the nice weather in the neighborhood.
Mile Splits:
1 6:47
2 6:45
3 6:48
Was holding at 6:40 for the last 3/4 mile.
Mile Splits:
1 6:47
2 6:45
3 6:48
Was holding at 6:40 for the last 3/4 mile.
Monday Nov 10, 2014 #
1 PM
Running 52:10 [3] 7.07 mi (7:23 / mi)
slept:8.5 weight:180lbs shoes: Brooks Ghost6
Nice run this afternoon...ran into one of my buddies in the neighborhood and ran with him (his pace) from about 0.80 to 5.15...ran extra at the end back at my pace.
Mile Splits:
1 7:00
2 7:56
3 7:52
4 7:35
5 7:48
6 6:52
7 6:40
Mile Splits:
1 7:00
2 7:56
3 7:52
4 7:35
5 7:48
6 6:52
7 6:40