Training Log Archive: nlewiswallsIn the 7 days ending Dec 6, 2015:
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Saturday Dec 5, 2015 #
2 PM
Weightlifting (Chest/Biceps/Forearms) 1:00:00 [4]
slept:9.0 weight:180lbs
Chest/Biceps/Forearms lifting in the garage gym:
Bench Press:
3, 3, 3, 3, 3, 3, 3, 3 @ 205 lbs.
7, 7 @ 185 lbs.
8/8/8/8/8 barbell curls @ 85 lbs.
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15 lbs. (each side)
10/10 reverse barbell curls @ 65 lbs.
35/35/35/35 sit-ups @ bodyweight
superset with
20/20/20 push-ups @ bodyweight
Bench Press:
3, 3, 3, 3, 3, 3, 3, 3 @ 205 lbs.
7, 7 @ 185 lbs.
8/8/8/8/8 barbell curls @ 85 lbs.
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15 lbs. (each side)
10/10 reverse barbell curls @ 65 lbs.
35/35/35/35 sit-ups @ bodyweight
superset with
20/20/20 push-ups @ bodyweight
Friday Dec 4, 2015 #
5 PM
Running 35:17 [4] 5.31 mi (6:39 / mi)
slept:7.5 weight:180lbs shoes: Brooks Ghost6
Evening run after class in the neighborhood out and back...pushed pace to keep it quick - cool temperatures helped.
Mile Splits:
1 6:43
2 6:40
3 6:35
4 6:32
5 6:48
Was at a 6:30 pace for the final third of mile or change.
Mile Splits:
1 6:43
2 6:40
3 6:35
4 6:32
5 6:48
Was at a 6:30 pace for the final third of mile or change.
Thursday Dec 3, 2015 #
5 PM
Running warm up/down 10:41 [3] 1.54 mi (6:56 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost6
Warm-up and Cool-down to and from the nearest track for my interval workout:
0.76 miles there @ 5:09
0.78 miles back @ 5:32
0.76 miles there @ 5:09
0.78 miles back @ 5:32
Running intervals 27:05 [5] 4.0 mi (6:46 / mi)
weight:180lbs shoes: Brooks Ghost6
Interval workout at the local school's track...8 x 1/4 mile work/1/4 mile rest intervals...1/4 mile splits:
1 1:13
2 1:17
3 1:19
4 1:18
5 1:17
6 1:17
7 1:18
8 1:19
All rest intervals were right around 2:05 to 2:10.
1 1:13
2 1:17
3 1:19
4 1:18
5 1:17
6 1:17
7 1:18
8 1:19
All rest intervals were right around 2:05 to 2:10.
Tuesday Dec 1, 2015 #
7 PM
Weightlifting (Shoulders/Biceps/Forearms) 1:00:00 [4]
slept:7.5 weight:180lbs
Shoulders/Biceps/Forearms lift in the Garage Gym:
3/3/3/3/3/3/3/3 standing barbell shoulder press @ 125 lbs.
8/8/8 standing SA DB shoulder press @ 50 lbs. (each side)
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15 lbs. (each side)
7/7/7/7/7 barbell curls @ 85 lbs.
17/17 SA DB lateral raises @ 15 lbs. (each side)
12/12/12 supine bar rows @ bodyweight
superset with
20/20/20 push-ups @ bodyweight
3/3/3/3/3/3/3/3 standing barbell shoulder press @ 125 lbs.
8/8/8 standing SA DB shoulder press @ 50 lbs. (each side)
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
20/20/20 SA DB reverse wrist curls @ 15 lbs. (each side)
7/7/7/7/7 barbell curls @ 85 lbs.
17/17 SA DB lateral raises @ 15 lbs. (each side)
12/12/12 supine bar rows @ bodyweight
superset with
20/20/20 push-ups @ bodyweight
Monday Nov 30, 2015 #
6 AM
Weightlifting (Chest) 50:00 [4]
slept:6.0 weight:180lbs
Morning lift in the garage gym focusing on bench press:
Bench Press:
3, 3, 3, 3, 3, 3, 3, 3, 3 @ 205 lbs.
6, 6 @ 185 lbs.
15/15/15/15 push-ups @ bodyweight
**added a quick core workout that was ~10 min. after my afternoon run:
30-25-20-15-10-5 incline sit-ups @ bodyweight
(worked on stretching during the rest period)
Bench Press:
3, 3, 3, 3, 3, 3, 3, 3, 3 @ 205 lbs.
6, 6 @ 185 lbs.
15/15/15/15 push-ups @ bodyweight
**added a quick core workout that was ~10 min. after my afternoon run:
30-25-20-15-10-5 incline sit-ups @ bodyweight
(worked on stretching during the rest period)
4 PM
Running (Treadmill Run) 36:34 [4] 5.25 mi (6:58 / mi)
weight:180lbs shoes: Brooks Ghost6
Afternoon run pushed indoors due to the weather...kept it on level 8.7 for the first 4.5 miles and then dropped down to 8.4 for the final 0.75 miles...was at a 1.0 incline the whole time...was feeling pretty tired from last night's run.