Training Log Archive: nlewiswallsIn the 7 days ending May 1, 2016:
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Sunday May 1, 2016 #
12 PM
Weightlifting 1:00:00 [3]
slept:9.5 weight:175lbs
Lifting in the Garage Gym:
Warm-Up, 3 rounds of:
5 x push-ups
10 x sit-ups
15 x air squats
Instep stretch
Front Squat
2 @ 135 lbs.
2 @ 155 lbs.
2, 2, 2, 2, 2, 2 @ 175 lbs.
superset with
12/12/12/12 SA DB skull crushers @ 25 lbs. (each side)
11/11/11/11 barbell overhead triceps ext. @ 55 lbs.
10/10/10 barbell landmine push-toss @ +45 lbs. (each side)
8/8/8/8 barbell hip bridges @ 155 lbs.
12/12/12/12 supine bar rows @ bodyweight
30/30/30 sit-ups (first 20 @ +20 lbs., last 10 @ BW fast)
Warm-Up, 3 rounds of:
5 x push-ups
10 x sit-ups
15 x air squats
Instep stretch
Front Squat
2 @ 135 lbs.
2 @ 155 lbs.
2, 2, 2, 2, 2, 2 @ 175 lbs.
superset with
12/12/12/12 SA DB skull crushers @ 25 lbs. (each side)
11/11/11/11 barbell overhead triceps ext. @ 55 lbs.
10/10/10 barbell landmine push-toss @ +45 lbs. (each side)
8/8/8/8 barbell hip bridges @ 155 lbs.
12/12/12/12 supine bar rows @ bodyweight
30/30/30 sit-ups (first 20 @ +20 lbs., last 10 @ BW fast)
Thursday Apr 28, 2016 #
9 AM
Running 20:49 [4] 3.18 mi (6:33 / mi)
slept:8.0 weight:175lbs shoes: Brooks Ghost6
Morning run in the neighborhood - overcast so it wasn't too hot out...pushed the pace a little bit since it was a shorter run.
Mile Splits:
1 6:32
2 6:33
3 6:36
Mile Splits:
1 6:32
2 6:33
3 6:36
4 PM
Weightlifting 1:00:00 [4]
weight:175lbs
Upper body lifting in the Garage Gym:
7/7/7/7/7 bench press @ 185 lbs.
superset with
8/8/8/8/8 barbell curls @ 85 lbs.
12/12/12 supine bar rows @ bodyweight
5/5/5/5/5 weighted pull-ups @ +35 lbs. (DB between legs)
6/6/6 SA DB concentration curls @ 45 lbs. (each side)
superset with
30/30/30 4-count flutter kicks
10/10/10 explosive push-ups @ bodyweight (hands off ground each rep)
7/7/7/7/7 bench press @ 185 lbs.
superset with
8/8/8/8/8 barbell curls @ 85 lbs.
12/12/12 supine bar rows @ bodyweight
5/5/5/5/5 weighted pull-ups @ +35 lbs. (DB between legs)
6/6/6 SA DB concentration curls @ 45 lbs. (each side)
superset with
30/30/30 4-count flutter kicks
10/10/10 explosive push-ups @ bodyweight (hands off ground each rep)
Wednesday Apr 27, 2016 #
9 AM
Trail/Woods Running 29:45 [3] 4.18 mi (7:07 / mi)
slept:8.0 weight:175lbs shoes: Brooks Ghost6
Trail run as it was starting to warm up this morning on the trails behind Ritz-Epps Gym.
Mile Splits:
1 7:09
2 7:05
3 7:12
4 7:06
Mile Splits:
1 7:09
2 7:05
3 7:12
4 7:06
Tuesday Apr 26, 2016 #
11 AM
Weightlifting 1:00:00 [4]
slept:7.5 weight:175lbs
Lifting in the Garage Gym:
Warm-up: 4 rounds of barbell complex @ 65 lbs.
Deadlift-Row-Hang Clean-Front Squat-Shoulder Press-Back Squat
EMOM Bench Press (3 reps @ 185 lbs.) @ 10 min.
EMOM Deadlift (4 reps @ 225 lbs.) @ 10 min.
25/25/25/25 4-count flutter kicks
superset with
12/12 SA DB concentration curls @ 35 lbs. (each side)
16/16 reverse barbell curls @ 45 lbs.
12/12 supine bar rows @ bodyweight
Warm-up: 4 rounds of barbell complex @ 65 lbs.
Deadlift-Row-Hang Clean-Front Squat-Shoulder Press-Back Squat
EMOM Bench Press (3 reps @ 185 lbs.) @ 10 min.
EMOM Deadlift (4 reps @ 225 lbs.) @ 10 min.
25/25/25/25 4-count flutter kicks
superset with
12/12 SA DB concentration curls @ 35 lbs. (each side)
16/16 reverse barbell curls @ 45 lbs.
12/12 supine bar rows @ bodyweight
Monday Apr 25, 2016 #
6 AM
Running 38:17 [3] 5.42 mi (7:04 / mi)
slept:7.0 weight:175lbs shoes: Brooks Ghost6
Morning run in the neighborhood while it was still cool out.
Mile Splits:
1 7:12
2 7:05
3 7:09
4 7:01
5 6:56
Was holding a 6:49 for the last 0.42 miles.
Mile Splits:
1 7:12
2 7:05
3 7:09
4 7:01
5 6:56
Was holding a 6:49 for the last 0.42 miles.
4 PM
Weightlifting 55:00 [4]
weight:175lbs
Afternoon lift in the Garage Gym:
Warm-up: 4 rounds of barbell complex @ 65 lbs.
Deadlift-Row-Hang Clean-Front Squat-Shoulder Press-Back Squat
Front Squat:
3 @ 135 lbs.
3 @ 145 lbs.
3, 3, 3, 3, 3, 3 @ 155 lbs.
4/4/4/4/4/4/4/4 weighted pull-ups @ +35 lbs. (DB between legs)
superset with
20/20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
4 x 30 sec. side bridges (each side)
Warm-up: 4 rounds of barbell complex @ 65 lbs.
Deadlift-Row-Hang Clean-Front Squat-Shoulder Press-Back Squat
Front Squat:
3 @ 135 lbs.
3 @ 145 lbs.
3, 3, 3, 3, 3, 3 @ 155 lbs.
4/4/4/4/4/4/4/4 weighted pull-ups @ +35 lbs. (DB between legs)
superset with
20/20/20/20 weighted sit-ups @ +20 lbs. (2 x 10 lbs. plates at ears)
4 x 30 sec. side bridges (each side)