Training Log Archive: Bridge

15 min warmup

Legs/Shoulders/Arms
-Smith Machine Squat (4 x 20/15/15/15 @ 90/120/120/120 lbs)
-Split Squat (3 x 20/15/15 w/ 35 lb KBs)
-Leg Extensions (3 x 20/15/15 @ 50 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-DB Shoulder Press (3 x 12/10/8 @ 20/25/25 lbs)
-DB Lat Raises (3 x 12/10/8 @ 15 lbs)
-Barbell Curl (3 x 12/10/8 @ 40/50/50 lbs)
-Preacher Curl (3 x 12/10/8 @ 35 lbs)
-Skull Crushers (3 x 12/10/8 @ 40/50/50 lbs)
-Tricep Cable Pushdowns (3 x 12/10/8 @ 40/40/45 lbs)

Pull-ups to close

25 min easy Lee Gate

More assorted things for A meet. Set w/y epunches, ran to/from start to get duct tape, etc. More than 5 miles of jogging/walking today.

Event: West Point National Meet
 

Assorted things for Day 1. Epunch, checking things, etc.

Warm-up:
-Foam roller
-Child's pose (8 breaths)
-Hip flexor stretch (30 sec/side)
-Hip bridge (10x)
-Wall Slides (10x)
-Wall Ankle Mobilization (10x)
-Spider-man lunge w/ overhead reach (6/side)
-Turkish get-ups (3/side)

Full body lift:
1a. One-arm DB Row (w/u set, 2 x 10 @ 55 lbs)
1b. Bench press (w/u set, 2 x 10 @ 110 lbs)
2a. Incline push-ups (2 x 20)
2b. Pull-ups (2 x 10)
3a. Squats (2 x 10 @ 135 lbs)
3b. Standing calf raises (2 x 12 w/ 35 lb KBs)
4a. Deadlift (2 x 10 @ 135 lbs)
4b. Seated Calf Raises (2 x 12 w/ 35 lb KB)
5a. Standing BBell Curl (2 x 10 @ 55 lbs)
5b. Dips (2 x 12 w/ 35 lb plate)
6a. Hammer curls (2 x 10 @ 25 lbs)
6b. Triceps Kickbacks (2 x 10 @ 25 lbs)
7a. DB Press (2 x 10 @ 25 lbs)
7b. Upright Rows (2 x 10 w/ 56 lb KB)
8a. Hanging leg raise (2 x 15)
8b. Decline Crunch (2 x 15 w/ 15 lb med ball)

Fixing the last of the bags

15 jog/2 walk/15 jog. Arvin -> Lusk -> Buffalo Soldier -> Thayer Rd -> Arvin

Quick upper body
1. Bench Press (W/U: 1 x 10 @ 90 lbs, 3 x 8 @ 110 lbs)
2a. Bent BBell Row (4 x 8 @ 90)
2b. Seated Shoulder Press (4 x 8 @ 30)
3a. Push-ups (4 x 20)
3b. Pull-ups (4 x 8)
3c. Plank (4 x 60 sec)

Fixing bags

12 min run/2 min walk/12 run/2 walk/10 run. Lee Gate and Flirty Walk. No pain. Somehow able to run at a decent pace.

Lower body routine courtesy of Becky
1a. Romanian deadlift (4 x 6 @ 135 lbs)
1b. Dead bugs (4 x 10)
2a. Split Squat (4 x 8 w/ 30 lb DBs)
2b. Incline Slow Mtn Climbers (4 x 12)
3a. Goblet Squat (4 x 8 w/ 55 lb KB)
3b. Glute Bridge (4 x 8)

Set model map, fixed things