Training Log Archive: nlewiswalls

Chest/Biceps/Forearms lift in the Garage Gym:

1 x 200 single unders (warm-up)

Bench Press:
2, 2, 2, 2, 2, 2, 2 @ 225 lbs.
10, 10, 10 @ 165 lbs.

8/8/8/8/8 barbell curls @ 85 lbs.
15/15/15 elevated push-ups @ bodyweight
10/10/10 reverse barbell curls @ 65 lbs.
25/25/25 flutter kick (4-count) @ bodyweight
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
3 x 100 single unders

Shoulders/Core lift in the Garage Gym:

Standing Barbell Shoulder Press:
3, 3, 3, 3, 3, 3, 3 @ 135 lbs. (superset with 60 x unbroken single unders)
1, 1, 1 @ 145 lbs.

30/30/30 leg levers @ bodyweight
8/8/8/8 SA DB shoulder press @ 45 lbs. (each side)
10/10/10 wide grip pull-ups @ bodyweight
2 x 1:00 front planks

Hang Power Cleans:
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 175 lbs.
1 @ 185 lbs.
F @ 205 lbs.

Another afternoon run in D.C...this time ran over to the Lincoln Memorial, around and back...ran with two others, and stopped at the memorial for pictures (time not included).

Mile Splits:

1 7:05
2 7:25
3 7:32
4 7:25
5 7:25
6 7:55

Was holding a 7:37 for the final 0.51 miles.

Afternoon run from the hotel in D.C....a little warm and hilly, but a good bit of distance that went by pretty quickly...ran out to Roosevelt Island, did a couple of laps and ran back...Garmin was screwy at the beginning, so I had to verify some distances on USATF.

1.83 miles out @ 12:46
2.72 miles on the island @ 21:24 (boardwalk and dirt path)
1.66 miles back @ 13:22

C • What? 3