Training Log Archive: Will.TuckerIn the 7 days ending Dec 24, 2016:
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Friday Dec 23, 2016 #
11 AM
Strength Training 35:00 [3]
Squat
6x45
6x135
7x6x245
Leg Curls SS Leg Extensions
3x10x45 SS 3x10x70
Calf Raises
2x10x245
6x45
6x135
7x6x245
Leg Curls SS Leg Extensions
3x10x45 SS 3x10x70
Calf Raises
2x10x245
Thursday Dec 22, 2016 #
1 AM
Strength Training 30:34 [3]
Shoulders
Overhead Press
8x8x75
BTN Overhead Press
3x10x65
Lat raises (strict) SS Front Rope Raises
3x8x20e SS 3x8x30.5
Upright Rows SS Seated DB Shoulder Press
3x60x88 SS 3x10x40
Overhead Press
8x8x75
BTN Overhead Press
3x10x65
Lat raises (strict) SS Front Rope Raises
3x8x20e SS 3x8x30.5
Upright Rows SS Seated DB Shoulder Press
3x60x88 SS 3x10x40
4 PM
Strength Training 48:41 [3]
Triceps
CG Bench
8x8x135
Skullcrusher
3x10x68
Pronated Dumbbell Skull-crushers SS Dips
3x10x20e SS 3x5
Kickbacks SS OH Rope Extensions
3x10x30 SS 3x10x32.5
CG Bench
8x8x135
Skullcrusher
3x10x68
Pronated Dumbbell Skull-crushers SS Dips
3x10x20e SS 3x5
Kickbacks SS OH Rope Extensions
3x10x30 SS 3x10x32.5
Wednesday Dec 21, 2016 #
12 PM
Running 14:22 [3] 1.57 mi (9:09 / mi)
ahr:162 max:171 shoes: Brooks Transcend
Short jog so I had time to shower and eat
Tuesday Dec 20, 2016 #
9 PM
Strength Training 35:11 [3]
I COMMAND YOU TO GROW
Preacher Curls SS Leg Raises
3x8x78 SS 3x10
Alternating Dumbbell Curls SS Froggers
3x7x35 SS 3x20
Incline Dumbbell Hammer Curls SS Pull-ups
3x10x20 SS 3x3
Rope Cable Curls
3x10x32.5
Concentration Curls SS Crunches
3x8x20 SS 3x20
Preacher Curls SS Leg Raises
3x8x78 SS 3x10
Alternating Dumbbell Curls SS Froggers
3x7x35 SS 3x20
Incline Dumbbell Hammer Curls SS Pull-ups
3x10x20 SS 3x3
Rope Cable Curls
3x10x32.5
Concentration Curls SS Crunches
3x8x20 SS 3x20
Monday Dec 19, 2016 #
11 AM
Running 23:18 [3] 2.43 mi (9:35 / mi)
ahr:164 max:174 shoes: Brooks Transcend
Pathetic laps around Warrior Loop. I'm not sure I can really claim altitude is the problem anymore. At least I got something in though before I head in for my night shift as Battle Captain. I wish they'd let us run wherever and run at night.
11 PM
Strength Training 36:03 [3]
Back Day
Deadlifts
10x45
8x135
8x8x225
Reverse-Grip Barbell Rows SS Behind-the-Neck Pull-ups to failure
3x10x95
Dual Pulley Lat Pulldowns SS Bodyweight Rows to failure
3x10x57.5e
Deadlifts
10x45
8x135
8x8x225
Reverse-Grip Barbell Rows SS Behind-the-Neck Pull-ups to failure
3x10x95
Dual Pulley Lat Pulldowns SS Bodyweight Rows to failure
3x10x57.5e