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Training Log Archive: nlewiswalls

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Weightlifting3 3:00:00
  Running2 50:48 7.0(7:15) 11.27(4:31)
  Total5 3:50:48 7.0 11.27
averages - sleep:7.6 weight:175lbs

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Saturday Dec 17, 2016 #

12 PM

Weightlifting 1:00:00 [4]
slept:7.5 weight:175lbs

3/3/3/3/3 front squat @ 165 lbs.
superset with
10/10/10/10/10 red band rear flyes

3/3/3/3/3 bench press @ 205 lbs.
5/5/5/5/5 weighted dips @ 60/70/70/70/70 lbs.
12/12/12 plate pinch press @ 5-5-5 lbs.
10/10/10 machine triceps ext @ 110 lbs.
10/10/10 SA DB skull crushers @ 22.5 lbs. (each side)

4/4/4 SA KB bottom up press @ 45 lbs. (each side)
superset with
3 x 45 sec side bridges (each side)
1 PM

Running (Treadmill Run) 21:27 [3] 3.0 mi (7:09 / mi)
weight:175lbs shoes: Brooks Ghost7

Treadmill run following the lift...kept it at 8.2 for the first 1/2 mile and then 8.5 the rest of the way...all at a 0.5 incline

Thursday Dec 15, 2016 #

10 AM

Weightlifting 1:00:00 [4]
slept:8.0 weight:175lbs

Training:

Deadlift
10 @ 155 lbs.
5 @ 245 lbs.
3 @ 285 lbs.
3, 3, 3, 3, 3 @ 310 lbs.
superset with
2/2/2/2/2 standing broad jump (Max Effort for distance)

3/3/3/3/3 barbell shoulder press @ 135 lbs.
superset with
20/20/20 incline sit-ups @ bodyweight
10/10/10 alternating grip pull-ups @ bodyweight

5/5/5/5 hammer shoulder press @ 110 lbs. (each side)
8/8/8 DB shrugs @ 90 lbs. (each side)

5 rounds:
30 sec on/30 sec off Assault Bike

Wednesday Dec 14, 2016 #

11 AM

Running 29:21 [3] 4.0 mi (7:20 / mi)
slept:8.0 weight:175lbs shoes: Brooks Ghost7

Treadmill run at the gym. Started at 8.1 and built up to 8.3 over the course of the run. Incline was set at 0.5% the whole time.

Afterwards (not included in time), did 4 rounds of:
10 x air squats
Pigeon stretch (each side)
5 x strict pull-ups
Foam rolling

Monday Dec 12, 2016 #

8 AM

Weightlifting 1:00:00 [4]
slept:7.0 weight:175lbs

Training:

3/3/3/3/3 bench press @ 200 lbs.
superset with
5/5/5/5/5 weighted chin-ups @ +45 lbs. (plate on chain)

10/10/7/7 incline bench press @ 135/135/155/155 lbs.
8/8/8/8 machine cable rows @ 140 lbs.
5/5/5 SA DB rows @ 85 lbs. (each side)

12/12/12 plate pinch press @ 5-5-5 plates
superset with
15/15/15 weighted sit-ups @ 35 lbs. (plate at forehead)

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