Training Log Archive: nlewiswalls

Chest/Biceps/Forearms lift in the Garage Gym:

Bench Press
2, 2, 2, 2, 2, 2 @ 225 lbs.
1, 1 @ 235 lbs.
10, 10 @ 165 lbs.
16 @ 135 lbs.

20/20/20/20/20 sit-ups @ bodyweight (feet free)
11/11/11 SA DB concentration curls @ 35 lbs. (each side)
8/8/8/8 barbell curls @ 85 lbs.
15/15/15 elevated push-ups @ bodyweight
15/15/15 SA DB wrist curls @ 35 lbs. (each side)
15/15 supine bar row @ bodyweight

Shoulders/Back lift in the Garage Gym:

Barbell Standing Shoulder Press:
5 @ 95 lbs.
3 @ 115 lbs.
3, 3, 3, 3, 3, 3, 3, 3, 3, 3 @ 135 lbs.

10/10/10/10 wide grip pull-ups @ bodyweight
4/4/4/4/4 weighted chin-ups @ +45 lbs. (DB between legs)
8/8/8/8/8 SA DB standing shoulder press @ 45 lbs. (each side)

Squeezed in a garage lift focusing on deadlifts:

Deadlifts:
10 @ 135 lbs.
5 @ 225 lbs.
3 @ 275 lbs.
3 @ 295 lbs.
3, 3, 3, 3, 3 @ 315 lbs.

Between deadlifts, supersetted with 50 x unbroken jump rope, then:
1 x 250 jump rope (1 break)

15/15/15 supine bar row
Superset 30/30-20/20-10/10 push-ups/sit-ups @ bodyweight

Track workout during lunch...very hot, but at least overcast with a slight breeze (on at least half the track)...used my Garmin for splits, so the GPS recorded 3.65 miles - good probable error).

0.52 mile warm-up @ 3:40 (2 laps plus extra)
0.53 mile cool-down @ 3:55 (2 laps plus extra)

4 x 400m Work/400m Active Rest (done in meters, but meant as 1/4 mile)
2 x ~110m Work/290m Active Rest (soccer field marked start/stop)

1/4 mile splits:
1 1:18
2 1:23
3 1:23
4 1:24

~110m splits:
1 0:20.26
2 0:20.07

Chest/Biceps/Forearms lift in the Garage Gym:

Bench Press:
2, 2, 2, 2, 2, 2, 2 @ 225 lbs.
1, 1 @ 235 lbs.
16 @ 155 lbs.

8/8/8/8/8 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
15/15/15 elevated push-ups @ bodyweight
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
20/12-20/12 SA DB reverse wrist curls/wrist curls @ 15/35 lbs. (each side)

Ran during a lunch break today...super hot outside. Awful. Slow splits from where I'd like to be.

Mile Splits:

1 7:10
2 7:31
3 7:49
4 7:36

Was holding a 7:37 for the final 0.64 miles.