Training Log Archive: nlewiswallsIn the 7 days ending May 29, 2016:
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Saturday May 28, 2016 #
4 PM
Running 47:55 [3] 6.52 mi (7:21 / mi)
slept:7.0 weight:175lbs shoes: Brooks Ghost7
Out and back from the hotel in downtown San Diego on to the waterfront by the USS Midway and the Convention Center...heavy pedestrian traffic but was able to keep the pace up despite a lot of road crossing stop-go in the first bit of the run.
Mile Splits:
1 7:36
2 7:33
3 7:15
4 7:18
5 7:18
6 7:14
Was holding a 7:06 for the last half mile, and there was a very steep hill in there.
Mile Splits:
1 7:36
2 7:33
3 7:15
4 7:18
5 7:18
6 7:14
Was holding a 7:06 for the last half mile, and there was a very steep hill in there.
Wednesday May 25, 2016 #
4 PM
Weightlifting 55:00 [4]
slept:6.0 weight:175lbs
Shoulders/Biceps lift at the outdoor gym:
2/2/2/2/2 standing barbell shoulder press @ 135 lbs.
6/6/6/6/6 SA DB concentration curls @ 45 lbs. (each side)
5/5/5 SA DB power snatch @ 70 lbs. (each side)
8/8/8 ab-wheel extensions
15/15/15 DB lateral raises @ 15 lbs. (each side)
15/15/15 DB hammer curls @ 30 lbs. (each side)
Work up to 1RM standing barbell shoulder press:
135, 145, 155 lbs. (PR)
14/14/14 SA reverse DB curls @ 20 lbs. (each side)
16/16 barbell curls @ 45 lbs.
20/20/20 sit-ups @ bodyweight (feet free)
2/2/2/2/2 standing barbell shoulder press @ 135 lbs.
6/6/6/6/6 SA DB concentration curls @ 45 lbs. (each side)
5/5/5 SA DB power snatch @ 70 lbs. (each side)
8/8/8 ab-wheel extensions
15/15/15 DB lateral raises @ 15 lbs. (each side)
15/15/15 DB hammer curls @ 30 lbs. (each side)
Work up to 1RM standing barbell shoulder press:
135, 145, 155 lbs. (PR)
14/14/14 SA reverse DB curls @ 20 lbs. (each side)
16/16 barbell curls @ 45 lbs.
20/20/20 sit-ups @ bodyweight (feet free)
Tuesday May 24, 2016 #
4 PM
Weightlifting 1:00:00 [4]
slept:7.5 weight:175lbs
Back focused lift in the outdoor gym:
3/3/3/3/3 weighted chin-ups @ +80 lbs. (DB on chain between legs)
8/8/7/7/6/6 barbell rows @ 135/145/155/155/165/165 lbs.
12/10/9/7/7/7 CG landmine bar rows @ +110/120/125/135/135/135 lbs.
3/3/3/2 deadlift @ 275/295/315/345 lbs.
8/8/8 wide-grip pull-ups @ bodyweight
6/6/6 SA DB rows @ 80 lbs. (each side)
3/3/3/3/3 weighted chin-ups @ +80 lbs. (DB on chain between legs)
8/8/7/7/6/6 barbell rows @ 135/145/155/155/165/165 lbs.
12/10/9/7/7/7 CG landmine bar rows @ +110/120/125/135/135/135 lbs.
3/3/3/2 deadlift @ 275/295/315/345 lbs.
8/8/8 wide-grip pull-ups @ bodyweight
6/6/6 SA DB rows @ 80 lbs. (each side)