Training Log Archive: Will.TuckerIn the 7 days ending Oct 24, 2011:
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Monday Oct 24, 2011 #
9 AM
Strength Training 50:00 [5]
Chest/Triceps
Bench Press
2x5x175
2x4x175
1x3x175
Lifting your body weight is supremely satisfying. Chest is blasted!
Triceps Rope Extensions
5x5x70
Incline DB Flyes
3x10x25
These were great. Was reaching failure at the end of my sets
Skullcrushers
3x10x60
A bit sloppy after the heavy pushdowns.
Decline Bench Press
3x6x135
I'll be smoked tomorrow
Overhead Triceps Rope Extensions
3x10x45
Pretty standard. Felt the pump by the end.
Bench Press
2x5x175
2x4x175
1x3x175
Lifting your body weight is supremely satisfying. Chest is blasted!
Triceps Rope Extensions
5x5x70
Incline DB Flyes
3x10x25
These were great. Was reaching failure at the end of my sets
Skullcrushers
3x10x60
A bit sloppy after the heavy pushdowns.
Decline Bench Press
3x6x135
I'll be smoked tomorrow
Overhead Triceps Rope Extensions
3x10x45
Pretty standard. Felt the pump by the end.
9 PM
Core 20:00 [5]
2 Minutes of Sit-ups (84)
100 Sit-ups
4x 30 four count flutter kicks
100 crunches
3 minutes of "by the numbers"
1:30 of 6 inches
Lots of stretching interspersed as well.
100 Sit-ups
4x 30 four count flutter kicks
100 crunches
3 minutes of "by the numbers"
1:30 of 6 inches
Lots of stretching interspersed as well.
Note
As mentioned before I took a hard fall on my knee on the course. Walking isn't much an issue but putting weight on it while it is bent is. Namely, going up and down stairs is a bit unpleasant. Opted not to run on it to be safe and if it hurts through tomorrow I'll go see the trainer. Hoping it's just a bad bruise.
Sunday Oct 23, 2011 #
Orienteering race (Long) 2:21:10 [5] **** 11.4 km (12:23 / km)
31c shoes: Icebugs
I had an epic fall on the way to point 2, knee was throbbing pretty bad afterwards but Rangered on. Moved slowly and had a couple of bad points. Finished dead last... how nice... Very frustrated with this sport.
Saturday Oct 22, 2011 #
12 PM
Orienteering race (Middle) 55:05 [5] 4.8 km (11:29 / km)
shoes: Icebugs
No big errors, but I had trouble with route choice and staying in contact with the map. My sense of direction was really skewed too. I was surprised which way north was a bunch.
Friday Oct 21, 2011 #
Event: US S/M/L Champs 2011 & WRE
3 PM
Orienteering race 28:46 [3] ** 2.9 km (9:55 / km)
22c shoes: Icebugs
Ugggh
Thursday Oct 20, 2011 #
10 AM
Strength Training 45:00 [5]
Everybody wanna be a bodybuilder... don't nobody wanna lift this heavy ass weight.
DB Shoulder Press
3x5x45
4x50
3x50
Barbell Curls
5x5x80
Superset- Front Shoulder Raises / Bent Rear DB Rows
5x5x30
Hammer Curls
5x5x45
Superset- Weighted Sit-ups / Preacher Curls
2x30x35, 15x35 / 3x10x60
DB Shoulder Press
3x5x45
4x50
3x50
Barbell Curls
5x5x80
Superset- Front Shoulder Raises / Bent Rear DB Rows
5x5x30
Hammer Curls
5x5x45
Superset- Weighted Sit-ups / Preacher Curls
2x30x35, 15x35 / 3x10x60
4 PM
Running 40:30 [3] 5.6 mi (7:14 / mi)
shoes: Brooks Trance 10
Cragston
Tuesday Oct 18, 2011 #
9 AM
Strength Training 1:20:00 [5]
LIGHTWEIGHT BABY
Chest/Triceps
Bench Press- 1RM
10x45
10x135
1x195
1x205
Failed attempts at
215
210
Could probably hit 210 on a good day
Triceps Pushdowns
3x10x60
Cable Crossovers
3x10x25
DB Skullcrushers
3x10x30
Incline DB Bench Press
3x10x40
Triceps Kickbacks
3x10x30
I had an interesting chat with MAJ Kramer about leg lifting and orienteering. Long story short I won't be able to put a lot of mass or strength gains if I want to continue to run at the level I'm at. He recommended that my best bet might be to do high reps at a lower intensity (4-5 sets of 10-12 reps each) so that I wouldn't completely smoke my legs. Here goes nothing.
SQUATS
4x10x155
Chest/Triceps
Bench Press- 1RM
10x45
10x135
1x195
1x205
Failed attempts at
215
210
Could probably hit 210 on a good day
Triceps Pushdowns
3x10x60
Cable Crossovers
3x10x25
DB Skullcrushers
3x10x30
Incline DB Bench Press
3x10x40
Triceps Kickbacks
3x10x30
I had an interesting chat with MAJ Kramer about leg lifting and orienteering. Long story short I won't be able to put a lot of mass or strength gains if I want to continue to run at the level I'm at. He recommended that my best bet might be to do high reps at a lower intensity (4-5 sets of 10-12 reps each) so that I wouldn't completely smoke my legs. Here goes nothing.
SQUATS
4x10x155
4 PM
Orienteering 38:38 [1] 1.95 mi (19:49 / mi)
Got lost, bad mood, hate everything.