Training Log Archive: nlewiswallsIn the 7 days ending Mar 6, 2016:
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Sunday Mar 6, 2016 #
7 PM
Weightlifting 1:00:00 [4]
slept:7.0 weight:175lbs
Back/Core lifting in the Garage Gym:
10/10/10/10 wide grip pull-ups @ bodyweight
superset with
10/10/10 hamstring hell @ bodyweight (each leg)
3/3/3/3/3/3/3 weighted chin-ups @ +50 lbs. (DB between legs)
superset with
30/30/30 leg levers @ bodyweight
35/35/35 sit-ups @ bodyweight (feet secured)
2/2/2/2/2 standing barbell shoulder press @ 135 lbs.
5/2/2/2 squat @ 135/165/185/195 lbs.
superset with
15/15/15 incline push-ups @ bodyweight
10/10/10/10 wide grip pull-ups @ bodyweight
superset with
10/10/10 hamstring hell @ bodyweight (each leg)
3/3/3/3/3/3/3 weighted chin-ups @ +50 lbs. (DB between legs)
superset with
30/30/30 leg levers @ bodyweight
35/35/35 sit-ups @ bodyweight (feet secured)
2/2/2/2/2 standing barbell shoulder press @ 135 lbs.
5/2/2/2 squat @ 135/165/185/195 lbs.
superset with
15/15/15 incline push-ups @ bodyweight
Saturday Mar 5, 2016 #
4 PM
Weightlifting 1:00:00 [4]
slept:8.0 weight:175lbs
Chest/Biceps/Forearms/Core lifting in the Garage Gym:
30/30/30 leg levers @ bodyweight (during warm-up bench sets)
4/4/4/4/4/4/4 bench press @ 205 lbs.
7/7/7/7 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
7/7/7/7 SA DB concentration curls @ 40 lbs. (each side)
20/20/20/20 push-ups @ bodyweight
3 x 45 sec. side bridges (each side)
30/30/30 leg levers @ bodyweight (during warm-up bench sets)
4/4/4/4/4/4/4 bench press @ 205 lbs.
7/7/7/7 barbell curls @ 85 lbs.
10/10/10 reverse barbell curls @ 65 lbs.
20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
7/7/7/7 SA DB concentration curls @ 40 lbs. (each side)
20/20/20/20 push-ups @ bodyweight
3 x 45 sec. side bridges (each side)
Thursday Mar 3, 2016 #
8 PM
Weightlifting 1:00:00 [4]
slept:7.5 weight:175lbs
Back/Shoulders lifting in the Garage Gym:
50 x 4-count flutter kicks
2/2/2/3/3 standing barbell shoulder press @ 135/135/125/125/125 lbs.
3 x 1:00 front plank
5/5/5/5/5 weighted chin-ups @ +40 lbs. (DB between legs)
15/15/15 diamond push-ups @ bodyweight
10/10/10 SA DB lateral raises @ 20 lbs. (each side)
8/8/8 wide grip pull-ups @ bodyweight
5/5/5/5 squat @ 145 lbs. (like last night, mostly to mobilize)
12/12/12 supine bar row @ bodyweight
50 x 4-count flutter kicks
2/2/2/3/3 standing barbell shoulder press @ 135/135/125/125/125 lbs.
3 x 1:00 front plank
5/5/5/5/5 weighted chin-ups @ +40 lbs. (DB between legs)
15/15/15 diamond push-ups @ bodyweight
10/10/10 SA DB lateral raises @ 20 lbs. (each side)
8/8/8 wide grip pull-ups @ bodyweight
5/5/5/5 squat @ 145 lbs. (like last night, mostly to mobilize)
12/12/12 supine bar row @ bodyweight
Wednesday Mar 2, 2016 #
8 PM
Weightlifting 1:00:00 [4]
slept:6.0 weight:175lbs
Chest/Biceps/Forearms lifting in the Garage Gym:
2/2/2/2/10/10/10/10 bench press @ 225/225/225/225/165/165/165/165 lbs.
7/7/7/7 barbell curls @ 85 lbs.
12/12/12 reverse barbell curls @ 55 lbs.
20/20/20/20 weighted sit-ups @ +10 lbs. (2 x 5 lbs. weights at ears)
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
5/5/5/5 squat @ 135 lbs. (just to loosen up/mobilize)
2/2/2/2/10/10/10/10 bench press @ 225/225/225/225/165/165/165/165 lbs.
7/7/7/7 barbell curls @ 85 lbs.
12/12/12 reverse barbell curls @ 55 lbs.
20/20/20/20 weighted sit-ups @ +10 lbs. (2 x 5 lbs. weights at ears)
7/7/7 SA DB concentration curls @ 40 lbs. (each side)
5/5/5/5 squat @ 135 lbs. (just to loosen up/mobilize)
Monday Feb 29, 2016 #
5 AM
Swimming 1:20:00 [3]
slept:5.0 weight:175lbs
Morning dive group workout:
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:00 interval
2000 yds side finning
Several 2 min. intervals of treading water - mostly working on technique
7 x 25 yds underwater +turn, freestyle back (no push-off) @ 2:00 interval
2000 yds side finning
Several 2 min. intervals of treading water - mostly working on technique
Trail/Woods Running 48:26 [3] 6.67 mi (7:16 / mi)
weight:175lbs shoes: Brooks Ghost6
Afternoon trail run after class...did the big loop around Area J again - no extra bits...afterwards felt a twinge of the ol' neuroma (possibly running combined with distance finning this morning) - will take it easy the next few days.
Mile Splits:
1 7:04
2 7:17
3 7:16
4 7:14
5 7:03
6 7:23
Was at a 7:40 for the last ~2/3 mile.
Mile Splits:
1 7:04
2 7:17
3 7:16
4 7:14
5 7:03
6 7:23
Was at a 7:40 for the last ~2/3 mile.