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Training Log Archive: nlewiswalls

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Weightlifting4 3:30:00
  Other2 55:00
  Running1 22:30 3.25(6:55) 5.23(4:18)
  Total6 4:47:30 3.25 5.23
averages - sleep:6.5 weight:175lbs

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Saturday Sep 24, 2016 #

1 PM

Other (Elliptical Machine) 35:00 [3]
slept:8.5 weight:175lbs

Wanted to run on a treadmill, but the one at the house I was staying at was broken so I used the elliptical...unsure on how to gauge the metrics of elliptical-ing, so I was on resistance level 4 and got in roughly 3.8 miles and about 530-ish calories.

Friday Sep 23, 2016 #

8 AM

Weightlifting 1:05:00 [4]

Training:

3/3/3/3/3 bench press @ 210 lbs.
superset with
4/4/4/4/4 weighted chin-ups @ +62 lbs. (KB on chain)

8/8/8/8 incline bench press @ 133 lbs.
superset with
10/10/10/10 supine ring rows @ bodyweight

3/3/3/3 weighted squat jumps @ 88 lbs.

5/5/5/5 weighted dips @ +70 lbs. (KB on chain)
superset with
2 x 40 yd. KB farmers carry @ 2 x 62 lbs. KB
2 x 20 yds. KB SA overhead carry @ 44 lbs. KB (each side)

3 x 1:00 front bridges

Thursday Sep 22, 2016 #

8 AM

Running (Treadmill Run) 22:30 [3] 3.25 mi (6:55 / mi)
slept:6.0 weight:175lbs shoes: Brooks Ghost7

Treadmill run on a Woodway. Kept it mostly at 8.7 with the last tenth of each mile at about 9.5...the incline was set at 0.5.

Garmin Indoor Run feature got in 3.03 miles in 21:45 (didn't start until I got up to speed)...so a little off on pace.

Other 20:00 [4]
weight:175lbs

Additional work after the treadmill run...did some mobility, then:

12 x push-ups EMOM @ 10 min. (120 reps total)

3 x 20 weighted sit-ups @ +25 lbs. (plate at forehead)

Wednesday Sep 21, 2016 #

8 AM

Weightlifting 1:00:00 [4]
slept:6.0 weight:175lbs

Training:

Barbell Shoulder Press
5 @ 88 lbs.
3 @ 115 lbs.
3, 3, 3 @ 133 lbs.
2(F) @ 144 lbs.
3(F) @ 133 lbs.
superset with
7/7/7/7/7 alternating grip pull-ups @ bodyweight

Hang Power Clean
5 @ 133 lbs.
3 @ 155 lbs.
2 @ 177 lbs.
2, 2, 2, 2, 2 @ 188 lbs.
superset with
4/3/3/3/3 weighted chin-ups @ +45/55/65/80/80 lbs. (plates on chain)

7/7/7/7 barbell rows @ 155 lbs.
superset with
6/5/5/5 weighted dips @ +44/60/70/70 lbs. (KB on chain)

3 rounds
4 x KB bottom up press @ 44 lbs.
30/30 side bridges (each side)

Tuesday Sep 20, 2016 #

6 AM

Weightlifting 45:00 [4]
slept:6.0 weight:175lbs

Training:

Bench Press EMOM 3 reps @ 185 lbs. (10 min. - 30 reps total)

Then, max reps bench press @ 135 lbs. (16)

9/9/9/9 barbell curls @ 75 lbs.
6/6/6 SA DB concentration curls @ 40 lbs. (each side)

6/6/6 reverse barbell curls @ 65 lbs.
immediate superset with
6/6/6 DB hammer curls @ 35 lbs. (each side)

10/10 supine bar rows @ bodyweight

Monday Sep 19, 2016 #

5 AM

Weightlifting 40:00 [4]
slept:6.0 weight:175lbs

Training:

Deadlift
10 @ 135 lbs.
5 @ 225 lbs.
3 @ 285 lbs.
2 @ 305 lbs.
2, 2, 2, 2, 2 @ 325 lbs.
superset with
4/4/4/4 KB bottom up press @ 44 lbs.
2/2/2/2/2 weighted pull-up @ +50 lbs. (DB between legs)

4 rounds
2 x explosive squat jump @ 65 lbs.
15 x feet elevated push-ups

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