Training Log Archive: nlewiswalls

Afternoon run in the neighborhood...pushed the pace pretty well.

Mile Splits:

1 6:36
2 6:42
3 6:45

Back/Triceps lift in the garage gym:

8/8/8 wide grip pull-ups @ bodyweight
16/16/16 SA DB skull crushers @ 20 lbs. (each side)
4/4/4/4/4/4 weighted chin-ups @ +40 lbs. (DB between legs)
30/30/30/8/8/8 barbell skull crushers @ 35/35/35/65/65/65 lbs.
8/8/8 close-grip bench press @ 135 lbs.
10/10/10 SA KB rows @ 53 lbs. (each side)
3 x 100 jump rope single under

Hang Power Clean work...(doubles)
135, 145, 155, 165, 175, 185 (ugly, but counted)

Nice afternoon weather for a trail run from Funk Gym on trails in Area J to Yorktown Victor Road...a good out and back 7+ change.

Mile Splits:

1 7:08
2 7:24
3 7:21
4 7:18
5 7:24
6 7:10
7 7:43

Chest/Biceps/Forearms lift in the garage gym:

Bench Press:
3, 3, 3, 3, 3, 3 @ 205 lbs.
18 @ 135 lbs.

30/30/30 sit-ups @ bodyweight
3 x 40 sec. side bridges @ bodyweight (each side)
15/15/15 supine bar rows @ bodyweight
15/15/15 push-ups @ bodyweight
10/10/10 DB flyes @ 40 lbs. (each side)
6/6/6 SA DB concentration curls @ 40 lbs. (each side)
8/8/8 barbell curls @ 75 lbs.
15/15/15 push-ups @ bodyweight

Nice afternoon trail run on post after class with Kyle...ran from Funk on trails in Area J.

Mile Splits:

1 7:24
2 7:22
3 7:07
4 7:05
5 7:00
6 7:09