Training Log Archive: nlewiswallsIn the 7 days ending Dec 7, 2014:
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Sunday Dec 7, 2014 #
9 PM
Weightlifting (Garage Lift) 1:05:00 [4]
slept:7.5 weight:180lbs
Biceps/Forearms/Hamstrings lifting in the garage gym:
18/18/14/14/10/10 barbell curls @ 65/65/75/75/85/85 lbs.
8/8/8/20 reverse barbell curls @ 65/65/65/45 lbs.
6/6/6 SA DB concentration curls @ 40/40/40 lbs. (each side)
15/15/15 SA DB reverse wrist curls @ 15/15/15 lbs. (each side)
12/12/12 inverted bar row @ bodyweight
Barbell Hip Bridges:
5, 5, 5, 5 @ 175 lbs.
5, 5, 5 @ 185 lbs.
5 @ 195 lbs.
18/18/14/14/10/10 barbell curls @ 65/65/75/75/85/85 lbs.
8/8/8/20 reverse barbell curls @ 65/65/65/45 lbs.
6/6/6 SA DB concentration curls @ 40/40/40 lbs. (each side)
15/15/15 SA DB reverse wrist curls @ 15/15/15 lbs. (each side)
12/12/12 inverted bar row @ bodyweight
Barbell Hip Bridges:
5, 5, 5, 5 @ 175 lbs.
5, 5, 5 @ 185 lbs.
5 @ 195 lbs.
Saturday Dec 6, 2014 #
3 PM
Weightlifting (Garage Lift) 55:00 [4]
slept:8.0 weight:180lbs
Workout got cut short as we had to leave for dinner, but I managed to get in about 3/4 of a workout:
Warm-Up: 3 rounds of barbell complex (7 reps) at 65 lbs.
Front Squat
5 @ 105 lbs.
5 @ 125 lbs.
5 @ 155 lbs.
5, 5, 5, 5, 5 @ 175 lbs.
Deadlift
5 @ 185 lbs.
5 @ 215 lbs.
5 @ 255 lbs.
5, 5, 5 @ 295 lbs.
Warm-Up: 3 rounds of barbell complex (7 reps) at 65 lbs.
Front Squat
5 @ 105 lbs.
5 @ 125 lbs.
5 @ 155 lbs.
5, 5, 5, 5, 5 @ 175 lbs.
Deadlift
5 @ 185 lbs.
5 @ 215 lbs.
5 @ 255 lbs.
5, 5, 5 @ 295 lbs.
Thursday Dec 4, 2014 #
5 AM
Running (Treadmill Run) 21:24 [3] 3.11 mi (6:53 / mi)
slept:5.5 weight:180lbs shoes: Brooks Ghost6
Treadmill run at Frederick Gym in the morning...Woodway treadmill on 8.7-ish.
Weightlifting 35:00 [4]
weight:180lbs
Back lift after my run:
5/5/5/5/5 weigted pull-ups @ +24/24/34/34/34 lbs. (weight at feet)
12/12/10 ring inverted rows @ bodyweight
6/6/6 SA DB rows @ 75/75/75 lbs. (each side)
5/5/5/5/5 weigted pull-ups @ +24/24/34/34/34 lbs. (weight at feet)
12/12/10 ring inverted rows @ bodyweight
6/6/6 SA DB rows @ 75/75/75 lbs. (each side)
Tuesday Dec 2, 2014 #
8 PM
Running 28:42 [3] 4.12 mi (6:58 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost6
Night run on post during PLANEX.
Mile Splits:
1 7:04
2 7:01
3 7:01
4 6:51
Mile Splits:
1 7:04
2 7:01
3 7:01
4 6:51
Monday Dec 1, 2014 #
4 PM
Running 49:09 [4] 7.05 mi (6:58 / mi)
slept:6.5 weight:180lbs shoes: Brooks Ghost6
Afternoon run in the 70-degree weather...loving December in North Carolina....good out and back route that went out of the neighborhood.
Mile Splits:
1 6:56
2 6:55
3 6:50
4 6:57
5 7:03
6 7:08
7 7:01
Mile Splits:
1 6:56
2 6:55
3 6:50
4 6:57
5 7:03
6 7:08
7 7:01