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Training Log Archive: nlewiswalls

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Weightlifting4 3:25:00
  Running1 59:52 8.12(7:22) 13.07(4:35)
  Total5 4:24:52 8.12 13.07
averages - sleep:7 weight:175lbs

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Saturday Oct 15, 2016 #

Weightlifting 1:00:00 [3]

Training:

Deadlift
10 @ 135 lbs.
5 @ 225 lbs.
3 @ 275 lbs.
2 @ 305 lbs.
2, 2, 2, 2, 2 @ 325 lbs.
superset with
12/12/12/12/12 SA DB skull crushers @ 25 lbs. (each side)

Front Squat
5 @ 95 lbs.
3 @ 135 lbs.
3, 3, 3, 3, 3 @ 155 lbs.
superset with
2/2/2 SA KB bottom up shoulder press @ 53 lbs.
7/7/7/7 alternating grip pull-ups @ bodyweight

3/3/3/3 barbell shoulder press @ 135 lbs.

Friday Oct 14, 2016 #

5 AM

Weightlifting 45:00 [4]
slept:6.5 weight:175lbs

Training:

8/8/8/8/8/8 bench press @ 175 lbs.
superset with
3 x 30/30 side bridges (each side)
8/8/6 SA DB concentration curls @ 40/40/45 lbs. (each side)

5/5/5/5/5 back squat @ 165 lbs.
superset with
5/5/5/5/5 weighted pull-ups @ +35 lbs. (DB between legs)

Thursday Oct 13, 2016 #

5 AM

Weightlifting 50:00 [4]
slept:7.0 weight:175lbs

Training:

8/8/8/8 barbell rows @ 135 lbs.
superset with
15/15/15/15 SA DB skull crushers @ 20 lbs. (each side)

3/3/3/3/3 front squat @ 155 lbs.
superset with
15/15/15/15/15 weighted sit-ups @ +25 lbs. (plate at head)

3/3/3/3 weighted squat jumps @ 75 lbs.
superset with
7/7/7/7 alternating grip pull-ups @ bodyweight

Wednesday Oct 12, 2016 #

5 AM

Weightlifting 50:00 [4]
slept:6.5 weight:175lbs

Training:

2/2/2/2/2/4 bench press @ 215 lbs.
superset with
15/15/15/15/15/15 air squats @ bodyweight

5/5/5/5/5/5/5 back squat @ 155 lbs.
superset with
2/2/2/2/2 weighted pull-ups @ +50 lbs. (DB between legs)
5/5 SA DB concentration curls @ 50 lbs. (each side)

Monday Oct 10, 2016 #

11 AM

Running long 59:52 [3] 8.12 mi (7:22 / mi)
slept:8.0 weight:175lbs shoes: Brooks Ghost7

Long run day on the Greenway in the awesome weather...had some weird issues with the Garmin - this was an out and back where the out distance was 8.04 miles (had some glitching in mile 1, so I was short ~0.02-0.05 miles out) but on the way back my pace kept on dropping down to eventually a ~6:20 pace on the last mile, where I was really just cruising along at ~7:25 at best. Not sure why the satellites were acting up today. Maybe a software update is in order? Overall the Garmin said I did 8.59 miles - probably just under 1/2 mile too long.

Mile Splits - they're all garbage:

1 7:47 (definitely off, I know where the mile mark is)
2 7:19 (maybe accurate)
3 7:13 (probably off)
4 7:04 (off)
5 7:01 (off)
6 6:48 (off)
7 6:34 (off)
8 6:23 (way off)

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