Training Log Archive: nlewiswallsIn the 7 days ending Dec 13, 2015:
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Sunday Dec 13, 2015 #
8 PM
Weightlifting (Chest/Biceps/Core) 1:00:00 [4]
slept:7.5 weight:180lbs
Chest/Biceps/Forearms/Core lift in the garage gym:
Bench Press:
3, 3, 3, 3, 3, 3 @ 215 lbs.
7, 7 @ 185 lbs.
10 @ 165 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates @ ears, feet free)
8/8/6/6/6 barbell curls @ 85/85/95/95/95 lbs.
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
15/15/15 feet elevated push-ups @ bodyweight
20/20 SA DB reverse wrist curls @ 17.5 lbs. (each side)
40/40/40 sit-ups @ bodyweight (feet held)
Bench Press:
3, 3, 3, 3, 3, 3 @ 215 lbs.
7, 7 @ 185 lbs.
10 @ 165 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates @ ears, feet free)
8/8/6/6/6 barbell curls @ 85/85/95/95/95 lbs.
10/10/10 SA DB concentration curls @ 35 lbs. (each side)
15/15/15 feet elevated push-ups @ bodyweight
20/20 SA DB reverse wrist curls @ 17.5 lbs. (each side)
40/40/40 sit-ups @ bodyweight (feet held)
Friday Dec 11, 2015 #
4 PM
Running 1:05:49 [3] 8.73 mi (7:32 / mi)
slept:8.0 weight:180lbs shoes: Brooks Ghost6
Out and back-ish run in Fayetteville from a buddy's apartment...ran with Bryan at his pace for a bit slower...but the run felt very good - no issues with a 7:30-ish pace at distance.
Mile Splits:
1 7:35
2 7:20
3 7:40
4 7:32
5 7:27
6 7:27
7 7:38
8 7:40
Was holding a 7:30 pace for the final 0.73 miles.
Mile Splits:
1 7:35
2 7:20
3 7:40
4 7:32
5 7:27
6 7:27
7 7:38
8 7:40
Was holding a 7:30 pace for the final 0.73 miles.
Thursday Dec 10, 2015 #
5 PM
Weightlifting (Back/Triceps/Core) 1:00:00 [4]
slept:7.5 weight:180lbs
Back/Triceps/Core lift in the garage gym:
15/15/15 supine bar rows @ bodyweight
13/13/13 SA DB skullcrushers @ 25 lbs. (each side)
4/4/4/4/4 weighted chin-ups @ +40 lbs. (DB between legs)
10/10/10 barbell skullcrushers @ 65 lbs.
40/40/40 sit-ups @ bodyweight (feet held)
8/8/8 wide grip pull-ups @ bodyweight
8/8/8 close grip bench @ 135 lbs.
15/15/15 weighted sit-ups @ +20 lbs. (feet free)
Hang Power Clean work up to a ~1RM:
135, 155, 165, 175, 185, 195 (Fx2) lbs.
15/15/15 supine bar rows @ bodyweight
13/13/13 SA DB skullcrushers @ 25 lbs. (each side)
4/4/4/4/4 weighted chin-ups @ +40 lbs. (DB between legs)
10/10/10 barbell skullcrushers @ 65 lbs.
40/40/40 sit-ups @ bodyweight (feet held)
8/8/8 wide grip pull-ups @ bodyweight
8/8/8 close grip bench @ 135 lbs.
15/15/15 weighted sit-ups @ +20 lbs. (feet free)
Hang Power Clean work up to a ~1RM:
135, 155, 165, 175, 185, 195 (Fx2) lbs.
Wednesday Dec 9, 2015 #
5 PM
Weightlifting (Chest/Biceps/Forearms) 1:00:00 [4]
slept:7.0 weight:180lbs
Chest/Biceps/Forearms lift in the garage gym:
Bench Press:
4, 4, 4, 4, 4, 4, 4 @ 205 lbs.
10, 10, 9 @ 165 lbs.
8/8/8/8 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
15/15/15 push-ups @ bodyweight (strict)
superset with
20/20/20 SA reverse DB wrist curls @ 17.5 lbs. (each side)
3 x 40 sec. side bridges (each side)
Bench Press:
4, 4, 4, 4, 4, 4, 4 @ 205 lbs.
10, 10, 9 @ 165 lbs.
8/8/8/8 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
15/15/15 push-ups @ bodyweight (strict)
superset with
20/20/20 SA reverse DB wrist curls @ 17.5 lbs. (each side)
3 x 40 sec. side bridges (each side)
Tuesday Dec 8, 2015 #
5 PM
Running 21:08 [3] 3.16 mi (6:41 / mi)
slept:7.5 weight:180lbs shoes: Brooks Ghost6
Evening run before dinner out and back in the neighborhood.
Mile Splits:
1 6:49
2 6:39
3 6:38
Mile Splits:
1 6:49
2 6:39
3 6:38
Monday Dec 7, 2015 #
4 PM
Trail/Woods Running 49:59 [3] 7.07 mi (7:04 / mi)
slept:6.0 weight:180lbs shoes: Brooks Ghost6
Trail run after class on the (mostly) non-muddy trails behind Funk and Ritz-Epps.
Mile Splits:
1 6:49
2 7:00
3 7:01
4 6:57
5 7:15
6 7:14
7 7:17
Mile Splits:
1 6:49
2 7:00
3 7:01
4 6:57
5 7:15
6 7:14
7 7:17