Training Log Archive: nlewiswallsIn the 7 days ending Apr 26, 2015:
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Sunday Apr 26, 2015 #
4 PM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:8.5 weight:175lbs
Garage lift focusing on shoulders/legs/abdominals:
25/25/25/25 air squats @ bodyweight
16/16/16/16 SA DB lateral raises @ 15/15/15/15 lbs. (each side)
10/10/10/10 lunges @ bodyweight (each leg)
5/5/5/5/5/5/5 standing barbell shoulder press @ 105/115/115/115/115/115/115 lbs.
10/10/10/10 poor man's leg curl @ bodyweight (each leg)
25/25/25/ leg levers @ bodyweight
10/10/10 supine bar rows @ bodyweight
20/20/20 sit-ups @ bodyweight (feet free)
25/25/25/25 air squats @ bodyweight
16/16/16/16 SA DB lateral raises @ 15/15/15/15 lbs. (each side)
10/10/10/10 lunges @ bodyweight (each leg)
5/5/5/5/5/5/5 standing barbell shoulder press @ 105/115/115/115/115/115/115 lbs.
10/10/10/10 poor man's leg curl @ bodyweight (each leg)
25/25/25/ leg levers @ bodyweight
10/10/10 supine bar rows @ bodyweight
20/20/20 sit-ups @ bodyweight (feet free)
Saturday Apr 25, 2015 #
11 AM
Running (Treadmill Run) 22:12 [3] 3.1 mi (7:10 / mi)
slept:9.0 weight:175lbs shoes: Brooks Ghost6
Treadmill run at the hotel...did a 5K - 8.0 for the first mile, 8.5 for the second mile, and then split between 8.7 and 8.9 for the last...all at a 1.0% incline.
12 PM
Weightlifting (Hotel Lift) 45:00 [4]
weight:175lbs
Lifting in the hotel fitness room after the run...focused on triceps and back:
20/18/15/12/12 SA cable triceps ext. @ 25/30/35/40/40 lbs. (each side)
8/8/8/8 cable triceps press-down @ 90/100/100/100 lbs.
8/8/8 pull-ups @ bodyweight
8/8/8/8 straight arm bar cable press-down @ 100/100/100/100 lbs.
20/18/15/12/12 SA cable triceps ext. @ 25/30/35/40/40 lbs. (each side)
8/8/8/8 cable triceps press-down @ 90/100/100/100 lbs.
8/8/8 pull-ups @ bodyweight
8/8/8/8 straight arm bar cable press-down @ 100/100/100/100 lbs.
Friday Apr 24, 2015 #
8 AM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:8.5 weight:175lbs
Garage lift focusing on chest/biceps/forearms:
5/5/5/5/5/3/3/3/2/2 bench press @ 165/175/175/175/175/185/185/185/195/195 lbs.
12/10/8/8/8/8 barbell curls @ 65/75/85/85/85/85 lbs.
14/14/14 reverse barbell curls @ 55/55/55 lbs.
5/5/10 SA DB concentration curls @ 40/40/30 lbs. (each side)
25/25/25 4-count flutter kicks @ BW
12 push-ups per minute @ 5 minutes (60 total)
15/15/15 DB SA wrist curls @ 35/35/35 lbs. (each side)
5/5/5/5/5/3/3/3/2/2 bench press @ 165/175/175/175/175/185/185/185/195/195 lbs.
12/10/8/8/8/8 barbell curls @ 65/75/85/85/85/85 lbs.
14/14/14 reverse barbell curls @ 55/55/55 lbs.
5/5/10 SA DB concentration curls @ 40/40/30 lbs. (each side)
25/25/25 4-count flutter kicks @ BW
12 push-ups per minute @ 5 minutes (60 total)
15/15/15 DB SA wrist curls @ 35/35/35 lbs. (each side)
Thursday Apr 23, 2015 #
4 PM
Running 15:27 [3] 2.1 mi (7:21 / mi)
slept:8.5 weight:175lbs shoes: Brooks Ghost6
First run in the last 2.5 months....ouch...more painful than I imagined it would be. No splits because my Garmin was dead - just an overall time/distance.
Wednesday Apr 22, 2015 #
4 PM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:9.0 weight:175lbs
Garage lift focusing on legs/shoulders/abs:
5/5/5/5/5/5 squat @ 135/145/155/165/175/185 lbs.
12/12/15/15/15/15 SA DB lateral raises @ 15/15/15/15/15/15 lbs. (each side)
5/5/5/5/5/5 barbell standing shoulder press @ 85/95/105/105/105/105 lbs.
25/25/25/25 leg levers @ BW
20/20/20 reverse crunches @ BW
25/25/25/25 air squats @ BW
5/5/5/5/5/5 squat @ 135/145/155/165/175/185 lbs.
12/12/15/15/15/15 SA DB lateral raises @ 15/15/15/15/15/15 lbs. (each side)
5/5/5/5/5/5 barbell standing shoulder press @ 85/95/105/105/105/105 lbs.
25/25/25/25 leg levers @ BW
20/20/20 reverse crunches @ BW
25/25/25/25 air squats @ BW
Tuesday Apr 21, 2015 #
4 PM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:4.5 weight:175lbs
Garage Lifting focusing on back/triceps:
8/8/8/8/8 barbell skullcrushers @ 55/55/55/55/55 lbs.
8/8/8/8/8 barbell rows @ 135/135/135/135/135 lbs.
12/12/12 SA DB skullcrushers @ 20/20/20 lbs. (each side)
5/5/5/5/ deadlift @ 225/225/245/245/ lbs.
30/30/30 ab pull-in/crunch @ BW
4/4/4/4 weighted pull-ups @ +20/20/20/20 lbs. (DB between legs)
20/20/20 sit-ups (feet free) @ BW
8/8 supine bar rows @ BW
8/8/8/8/8 barbell skullcrushers @ 55/55/55/55/55 lbs.
8/8/8/8/8 barbell rows @ 135/135/135/135/135 lbs.
12/12/12 SA DB skullcrushers @ 20/20/20 lbs. (each side)
5/5/5/5/ deadlift @ 225/225/245/245/ lbs.
30/30/30 ab pull-in/crunch @ BW
4/4/4/4 weighted pull-ups @ +20/20/20/20 lbs. (DB between legs)
20/20/20 sit-ups (feet free) @ BW
8/8 supine bar rows @ BW
Monday Apr 20, 2015 #
3 PM
Weightlifting (Garage Lift) 1:00:00 [3]
slept:8.5 weight:175lbs
Garage lifting focusing on chest/biceps/forearms...good to get back into it after the past 2+ months of nothing:
12/10/10/10/10/4/4/4/4 bench press @ 135/155/155/155/155/175/175/175/175 lbs.
12/12/10/10/8/8/8 barbell curls @ 65/65/75/75/85/85/85 lbs.
10 push-ups per minute @ 5 min.
12/12/12 reverse barbell curls @ 55/55/55 lbs.
5/5/5 SA DB concentration curls @ 40/40/40 lbs. (each side)
12/10/10/10/10/4/4/4/4 bench press @ 135/155/155/155/155/175/175/175/175 lbs.
12/12/10/10/8/8/8 barbell curls @ 65/65/75/75/85/85/85 lbs.
10 push-ups per minute @ 5 min.
12/12/12 reverse barbell curls @ 55/55/55 lbs.
5/5/5 SA DB concentration curls @ 40/40/40 lbs. (each side)