Training Log Archive: nlewiswalls

Out and back run from my parents house to offset Christmas food damages...mile splits:

1 7:20
2 7:17
3 7:17
4 7:07
5 7:05

Running mostly on paths and sidewalks but in a few areas had to run on the muddy shoulders...mile splits:

1 7:27
2 7:31
3 7:31
4 7:35
5 7:29
6 7:30

Was holding a 7:32 for the last 0.76 miles.

12/8/8/8/8 barbell rows @ 135/155/155/155/155 lbs.

5/5/5/5/5 hammer ISO shoulder press @ 95/100/100/100/100 lbs. (each side)
superset with
12/12/12 supine bar rows @ bodyweight
10/10/10 back extensions @ +25 lbs. (plate at forehead)

3/3/3/3/3/3 weighted chin ups @ +60/65/70/70/70/70 lbs. (DB on chain)

10/10/10 SA DB lateral raises @ 20 lbs. (each side)
superset with
10/10/10 rear delt band flyes @ red band

9/9/9 barbell curls @ 80 lbs.
8/8/8 SA DB concentration curls @ 30 lbs. (each side)
9/9/9 DB hammer curls @ 35 lbs. (each side)
4/2/2/2/2 barbell shoulder press @ 135/145/145/145/145 lbs.

Treadmill Run before the lift...kept the incline at 0.5 and was at 8.0 for the first two miles, 8.5 for the third mile, and 8.3 for the last.

Bench Press
10 @ 45 lbs.
5 @ 135 lbs.
3 @ 175 lbs.
3, 3, 3 @ 205 lbs.
3, 3 @ 215 lbs.

4/4/4 hammer ISO bench @ 90 lbs. (each side)
superset with
10/10/10 back extensions @ 25 lbs. (plate at forehead)

15/15/15 plate pinch press @ 5-10-5 lbs.
12/12/12 rope cable triceps ext @ 42.5 lbs.
8/8/8 machine triceps ext @ 110 lbs.
10/10/10 SA DB skullcrushers @ 22.5 lbs. (each side)
10/10/10 rear shoulder flyes @ red band
5/5/5/5 weighted dips @ +70 lbs. (plates on chain)

Training:

12/8/8/8/5/5 barbell rows @ 135/155/155/155/175/175 lbs.
12/8/8/8 landmine CG rows @ +105/130/130/130 lbs.
4/4/4/4 weighted chin ups @ +50/50/50/50 lbs.

Weighted chin up 1RM:
+80, 90, 100, 105 lbs.

9/9/9 barbell curls @ 80 lbs.
8/8/8 SA DB concentration curls @ 30 lbs. (each side)

Barbell Shoulder Press (cleaned from floor):
10 @ 45 lbs.
5 @ 95 lbs.
3 @ 115 lbs.
4, 4, 4, 4, 4 @ 135 lbs.

EMOM 8 x KB swings @ 10:00 (80 total reps)

5:00 warm up before lift @ Level 9 (1.51 miles)

15:00 cool down after lift @ Level 9 (4.42 miles)