Training Log Archive: nlewiswallsIn the 7 days ending Jan 10, 2010:
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Sunday Jan 10, 2010 #
7 AM
Weightlifting 35:00 [4]
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Upper body lift in the Pershing weight room early in the morning because I had to go down to LGA to catch a flight home for a funeral:
Pull-ups/dips
10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (4:58 -- PR)
10, 8, 6, 4, 2, 1 bent mid row @ 135, 145, 155, 165, 175, 180 lbs.
Supersetted with
3 x 15 reverse DB curls @ 25 lbs. (each side)
3 x 15 dips
6, 6, 6 reverse barbell row @ 155 lbs.
Supersetted with
3 x 6 hammer curls @ 50 lbs. (each side)
Pull-ups/dips
10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1 (4:58 -- PR)
10, 8, 6, 4, 2, 1 bent mid row @ 135, 145, 155, 165, 175, 180 lbs.
Supersetted with
3 x 15 reverse DB curls @ 25 lbs. (each side)
3 x 15 dips
6, 6, 6 reverse barbell row @ 155 lbs.
Supersetted with
3 x 6 hammer curls @ 50 lbs. (each side)
Saturday Jan 9, 2010 #
5 PM
Weightlifting 52:00 [4]
slept:5.0 weight:275lbs (injured) shoes: Vibram FiveFingers KSO
Leg/Shoulder day in the Bradley Barracks Weightroom:
12, 12, 12, 5, 5, 5 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
10, 10, 10, 8, 8, 8 barbell shoulder press @ 95, 95, 95, 105, 105, 105 lbs.
10, 5, 5 deadlift @ 225, 275, 275 lbs.
Supersetted with
3 x 25 iron abs
8, 8, 6, 6, 5, 5 leg press @ 380, 380, 430, 430, 470, 470 lbs.
Supersetted with
3 x 6 SA dumbbell shoulder press @ 55 lbs. (each side)
15, 12, 10 leg curls @ 110, 130, 140 lbs.
Supersetted with
3 x 12 pull-ups
12, 12, 12, 5, 5, 5 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
10, 10, 10, 8, 8, 8 barbell shoulder press @ 95, 95, 95, 105, 105, 105 lbs.
10, 5, 5 deadlift @ 225, 275, 275 lbs.
Supersetted with
3 x 25 iron abs
8, 8, 6, 6, 5, 5 leg press @ 380, 380, 430, 430, 470, 470 lbs.
Supersetted with
3 x 6 SA dumbbell shoulder press @ 55 lbs. (each side)
15, 12, 10 leg curls @ 110, 130, 140 lbs.
Supersetted with
3 x 12 pull-ups
Friday Jan 8, 2010 #
Weightlifting 50:00 [4]
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Chest/Triceps lift in the Pershing Weightroom before practice:
15, 10, 7, 5, 2, 2 bench press @ 135, 155, 175, 185, 195, 195 lbs.
Supersetted with
2 x 12 knees to chest (hanging) @ BW
2 x 20 knees to chest (elbow supported) @ BW
3 x 15 french barbell press @ 60 lbs.
Supersetted with
3 x 10 incline dumbbell flyes @ 40 lbs. (each side)
3 x 10 V dumbbell press @ 25 lbs. (each side)
Supersetted with
6, 7, 7 hammer bench @ 180 lbs.
12, 12, 8 SA dumbbell press @ 25, 25, 30 lbs. (each side)
50 sec. chest DB stretch @ 55 lbs.
50 sec. chest DB stretch (side position) @ 40 lbs.; no rest, straight into:
25 sec. chest DB stretch (side position) @ 40 lbs.
15, 10, 7, 5, 2, 2 bench press @ 135, 155, 175, 185, 195, 195 lbs.
Supersetted with
2 x 12 knees to chest (hanging) @ BW
2 x 20 knees to chest (elbow supported) @ BW
3 x 15 french barbell press @ 60 lbs.
Supersetted with
3 x 10 incline dumbbell flyes @ 40 lbs. (each side)
3 x 10 V dumbbell press @ 25 lbs. (each side)
Supersetted with
6, 7, 7 hammer bench @ 180 lbs.
12, 12, 8 SA dumbbell press @ 25, 25, 30 lbs. (each side)
50 sec. chest DB stretch @ 55 lbs.
50 sec. chest DB stretch (side position) @ 40 lbs.; no rest, straight into:
25 sec. chest DB stretch (side position) @ 40 lbs.
4 PM
Running 41:36 [4] 6.19 mi (6:43 / mi)
slept:5.0 weight:175lbs (injured) shoes: Saucony Grid Launch
Another out and back run similar to yesterday's, except we went out Thayer Gate this time.
Additionally, was trying to go out 20:30, back 19:30, but ended up going out 20:30, back 21+, so a little unhappy about that...the weather was pretty rough though.
Additionally, was trying to go out 20:30, back 19:30, but ended up going out 20:30, back 21+, so a little unhappy about that...the weather was pretty rough though.
Thursday Jan 7, 2010 #
Running 39:53 [3] 5.61 mi (7:07 / mi)
slept:6.0 weight:175lbs (injured) shoes: Saucony Grid Launch
21 minutes out and 19 minutes back (out direction of Washington Gate)...cold, but had a good active warm-up inside that had squats, tuck jumps, lunges, push-ups, pull-ups, and dynamic stretching, so I was able to run pretty quickly off the bat
Weightlifting 52:00 [4]
slept:6.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Upper body lift in the Pershing Weightroom for Back/Biceps/Forearms day:
8, 8, 8, 8, 5, 5 reverse barbell row @ 135, 135, 135, 135, 155, 155 lbs.
Supersetted with
2 x 5 core extension holds @ BW
2 x 10 hanging trunk twists @ BW
5, 5, 6 SA dumbbell row @ 90 lbs. (each side)
10, 8, 6, 4, 2, 1 bent mid row @ 135, 145, 155, 165, 175, 180 (all +) lbs.
15, 12, 8 EZ bar curls @ 70, 80, 90 lbs. (counting EZ bar as 20 lbs.)
9, 5, 5 hammer dumbbell curls @ 40, 50, 50 lbs. (each side)
11, 11, 15 reverse dumbbell curls @ 30, 30, 25 lbs. (each side)
2 x 50 sec. chest DB stretch @ 50 lbs. (this hurts)
8, 8, 8, 8, 5, 5 reverse barbell row @ 135, 135, 135, 135, 155, 155 lbs.
Supersetted with
2 x 5 core extension holds @ BW
2 x 10 hanging trunk twists @ BW
5, 5, 6 SA dumbbell row @ 90 lbs. (each side)
10, 8, 6, 4, 2, 1 bent mid row @ 135, 145, 155, 165, 175, 180 (all +) lbs.
15, 12, 8 EZ bar curls @ 70, 80, 90 lbs. (counting EZ bar as 20 lbs.)
9, 5, 5 hammer dumbbell curls @ 40, 50, 50 lbs. (each side)
11, 11, 15 reverse dumbbell curls @ 30, 30, 25 lbs. (each side)
2 x 50 sec. chest DB stretch @ 50 lbs. (this hurts)
Wednesday Jan 6, 2010 #
Weightlifting 55:00 [4]
slept:6.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Leg/Shoulder day in Brad Long weight room:
20 squat @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)
12, 12, 12, 5, 5, 5 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
6 x 10 barbell shoulder press @ 95 lbs.
10, 8, 8 deadlift @ 225, 245, 245 lbs.
Supersetted with
3 x 15 heel raises @ 115 lbs.
8, 8, 6, 6, 5, 5 leg press @ 340, 340, 380, 430, 470, 470 lbs.
Supersetted with
12, 12, 10 lateral raises @ 25, 25, 30 lbs. (each side)
3 x 6 SA dumbbell shoulder press @ 50 lbs. (each side)
15, 12, 10 leg curl @ 110, 120, 130 lbs.
Supersetted with
3 x 20 dips
20 squat @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)
12, 12, 12, 5, 5, 5 squat @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
6 x 10 barbell shoulder press @ 95 lbs.
10, 8, 8 deadlift @ 225, 245, 245 lbs.
Supersetted with
3 x 15 heel raises @ 115 lbs.
8, 8, 6, 6, 5, 5 leg press @ 340, 340, 380, 430, 470, 470 lbs.
Supersetted with
12, 12, 10 lateral raises @ 25, 25, 30 lbs. (each side)
3 x 6 SA dumbbell shoulder press @ 50 lbs. (each side)
15, 12, 10 leg curl @ 110, 120, 130 lbs.
Supersetted with
3 x 20 dips
Biking 47:54 [4] 20.0 mi (2:24 / mi)
slept:6.0 weight:175lbs (injured)
Spin biking in Arvin -- was going to do the CFE WOD for today (85%/95% tempo for 20 miles), but I thought that this didn't make sense on a spin bike, so I just did a kind of 20 mile time trial instead.
Tuesday Jan 5, 2010 #
Weightlifting 55:00 [4]
slept:5.0 weight:175lbs (injured) shoes: Vibram FiveFingers KSO
Back/Biceps/Forearms day in the Regt. weight room in Pershing...had to be wary of my neck, which still hurts pretty badly from yesterday:
10 bent barbell rows @ 95 lbs. (warm-up)
6 x 6 bent barbell rows @ 135, 135, 145, 145, 155, 155 lbs.
3 x 8 SA dumbbell rows @ 70 lbs. (each side)
10 bent mid row @ 115 lbs. (- bar)
5 x 6 bent mid row @ 135, 140, 145, 150, 155 lbs. (- bar)
10, 8, 8, 6, 6 barbell curls @ 40 (warm-up), 70, 70, 80, 80 lbs.
3 x 9 hammer curls @ 40 lbs. each side
13, 13, 14 reverse dumbbell curls @ 25 lbs. (each side)
8, 9, 10 SA dumbbell row @ 70 lbs. (each side)
10 bent barbell rows @ 95 lbs. (warm-up)
6 x 6 bent barbell rows @ 135, 135, 145, 145, 155, 155 lbs.
3 x 8 SA dumbbell rows @ 70 lbs. (each side)
10 bent mid row @ 115 lbs. (- bar)
5 x 6 bent mid row @ 135, 140, 145, 150, 155 lbs. (- bar)
10, 8, 8, 6, 6 barbell curls @ 40 (warm-up), 70, 70, 80, 80 lbs.
3 x 9 hammer curls @ 40 lbs. each side
13, 13, 14 reverse dumbbell curls @ 25 lbs. (each side)
8, 9, 10 SA dumbbell row @ 70 lbs. (each side)
Monday Jan 4, 2010 #
Biking 37:00 [4] 14.58 mi (2:32 / mi)
slept:5.0 weight:175lbs (injured)
CFE Workout for 3 JAN:
5 min. warm-up
2 x 15 min. hard intervals for distance (2 min. rest in between)
1st interval got 5.92 miles
2nd interval got 6.07 miles
I started lifting afterwards, but twisted/pulled something in my neck and had to stop -- it still hurts really badly.
5 min. warm-up
2 x 15 min. hard intervals for distance (2 min. rest in between)
1st interval got 5.92 miles
2nd interval got 6.07 miles
I started lifting afterwards, but twisted/pulled something in my neck and had to stop -- it still hurts really badly.