Training Log Archive: nlewiswallsIn the 7 days ending Jun 7, 2015:
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Sunday Jun 7, 2015 #
4 PM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:9.0 weight:180lbs
Garage lifting focusing on chest/biceps/forearms:
Bench Press:
3, 3, 3, 3, 3, 3, 3 @ 215 lbs.
7, 7, 8, 7 @ 185 lbs.
9/9/9/9/9 barbell curls @ 85 lbs.
13/13/13/13 reverse barbell curls @ 55 lbs.
5/5/5 SA DB concentration curls @ 45/45/45 lbs. (each side)
10/10/10 supine bar rows @ bodyweight
30/30-20/20-10/10 push-up/sit-up superset @ bodyweight
Bench Press:
3, 3, 3, 3, 3, 3, 3 @ 215 lbs.
7, 7, 8, 7 @ 185 lbs.
9/9/9/9/9 barbell curls @ 85 lbs.
13/13/13/13 reverse barbell curls @ 55 lbs.
5/5/5 SA DB concentration curls @ 45/45/45 lbs. (each side)
10/10/10 supine bar rows @ bodyweight
30/30-20/20-10/10 push-up/sit-up superset @ bodyweight
Saturday Jun 6, 2015 #
3 PM
Weightlifting 1:00:00 [4]
slept:8.0 weight:180lbs
Garage lifting focusing on back/shoulders:
Deadlift:
3 @ 225 lbs.
3 @ 275 lbs.
2 @ 305 lbs.
2, 2, 2, 2, 2, 2, 2 @ 325 lbs.
Standing Barbell Shoulder Press:
4, 4, 4, 4, 4, 4 @ 125 lbs.
2, 2, 2, 2 @ 135 lbs.
1 @ 145 lbs.
Worked up to 1RM hang power clean: 195 lbs.
12/12/12 SA KB rows @ 53 lbs. (each side)
Deadlift:
3 @ 225 lbs.
3 @ 275 lbs.
2 @ 305 lbs.
2, 2, 2, 2, 2, 2, 2 @ 325 lbs.
Standing Barbell Shoulder Press:
4, 4, 4, 4, 4, 4 @ 125 lbs.
2, 2, 2, 2 @ 135 lbs.
1 @ 145 lbs.
Worked up to 1RM hang power clean: 195 lbs.
12/12/12 SA KB rows @ 53 lbs. (each side)
Thursday Jun 4, 2015 #
4 PM
Weightlifting (Garage Lift) 1:00:00 [4]
slept:7.0 weight:180lbs
Garage lifting focusing on Chest/Biceps/Forearms:
Bench Press:
4, 4, 4, 4, 4, 4, 4 @ 205 lbs.
6, 6, 6 @ 185 lbs.
9/9/9/9 barbell curls @ 85 lbs.
13/13/13 reverse barbell curls @ 55 lbs.
20/20/20 reverse SA DB wrist curls @ 15 lbs. (each side)
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
Bench Press:
4, 4, 4, 4, 4, 4, 4 @ 205 lbs.
6, 6, 6 @ 185 lbs.
9/9/9/9 barbell curls @ 85 lbs.
13/13/13 reverse barbell curls @ 55 lbs.
20/20/20 reverse SA DB wrist curls @ 15 lbs. (each side)
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
Tuesday Jun 2, 2015 #
6 AM
Running 21:11 [3] 3.08 mi (6:53 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost6
Morning run in the neighborhood to take advantage of the cool part of the day.
Mile Splits:
1 6:54
2 6:58
3 6:46
Mile Splits:
1 6:54
2 6:58
3 6:46
Monday Jun 1, 2015 #
11 AM
Trail/Woods Running 37:28 [4] 5.07 mi (7:23 / mi)
slept:7.0 weight:180lbs shoes: Brooks Ghost6
Mid-day run on the All-American Trail, and it was hot and sunny...higher intensity reflects the heat/humidity dealt with. The Garmin was frozen, so I ran the exact same as a previous run and kept overall time on another watch for an accurate overall time/distance.