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Training Log Archive: nlewiswalls

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Weightlifting3 2:55:00
  Total3 2:55:00
averages - sleep:6 weight:175lbs

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Thursday Oct 6, 2016 #

6 PM

Weightlifting 55:00 [4]

Warm-up:

100 x single under

3 rounds
5 x bench press @ 135 lbs.
3 x pull-ups
Instep stretch

Training:

Bench Press
3 @ 185 lbs.
2 @ 205 lbs.
2, 2, 2, 2 @ 225 lbs.
4, 4, 4 @ 205 lbs.
superset with
8/8/8/8 reverse barbell curls @ 55 lbs.
8/8/8 barbell curls @ 75 lbs.

12/12/12 supine bar rows @ bodyweight

Wednesday Oct 5, 2016 #

8 PM

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

Training:

5/5/5/5/5 squat @ 145 lbs.
superset with
2/2/2/2/2 weighted pull-ups @ +50 lbs. (DB between legs)

Front Squat
2 @ 135 lbs.
2 @ 155 lbs.
2 @ 165 lbs.
2, 2, 2 @ 175 lbs.
superset with
3/3/3 SA KB bottom up press @ 44 lbs. (each side)

3/3/3/3/3 barbell shoulder press @ 135 lbs.
12/12 SA DB concentration curls @ 35 lbs. (each side)
15/15 SA DB skull crushers @ 22.5 lbs. (each side)

Monday Oct 3, 2016 #

6 PM

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

Training:

Bench Press:
10 @ 135 lbs.
3 @ 185 lbs.
2, 2, 2, 2, 2, 2 @ 215 lbs.
superset with
2/2/2/2/2/2 weighted pull-ups @ +50 lbs. (DB between legs)

20/20/20/20 feet elevated push-ups @ bodyweight
superset with
8/8/8/8 bent barbell rows @ 145 lbs.

4/4/4 hang power cleans @ 145 lbs. (more for form than weight)

5/5/5 SA DB concentration curls @ 50 lbs. (each side)

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