Training Log Archive: nlewiswalls

Modified Helen workout:

3 rounds of:

21 kettlebell swings @ 45 lbs. (only available weight)
12 pull-ups
0.30 mile run (supposed to be 0.25 miles)

For time.

Trail running out at Harriman...nasty, rocky, icy trails...not fun with the vibrams -- but actually really fun

Legs/Shoulders day in the Bradley weight room:

20 squats @ 45 lbs. (warm-up)
20 barbell shoulder press @ 45 lbs. (warm-up)

12, 12, 12, 6, 6, 8 squats @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
10, 10, 10, 8, 8, 7 barbell shoulder press @ 95, 95, 95, 105, 105, 110 lbs.

12, 9, 8 romanian deadlift @ 225, 250, 275 lbs.

4 x 4 SA standing DB shoulder press @ 60 lbs. (each side)
Supersetted with
10, 10, 6, 6, 6 leg press @ 380, 380, 450, 450, 450 lbs.

3 x 12 lat raises @ 25 lbs. (each side)
Supersetted with
3 x 12 neutral grip pull-ups @ BW

Back/Biceps/Forearms Day in the Bradley weight room:

12 bent mid-row @ 90+ lbs. (warm-up)

12, 8, 8, 6, 4, 2 bent mid-row @ 135, 160, 160, 170, 180, 190 + lbs.
Supersetted with
3 x 20 dips

12 bent mid-row @ 90+ lbs. (loosening)

3 x 12 barbell row @ 115 lbs.
Supersetted with
3 x 15 back extensions @ 25 lbs. (at chest)

3 x 10 dumbbell hammer curls @ 40 lbs. (each side)

3 x 12 reverse barbell curls @ 45 lbs.
Supersetted with
3 x 6 reverse dumbbell curls @ 35 lbs. (each side)

3 x 5 SA dumbbell rows @ 95 lbs. (each side)

2 x 15 CG lat pulls @ 135 lbs.

15, 7/10, 7/10 concentration curls @ 20, 35/20, 35/20 lbs. (each side)

Practice sprint around the main post area...long for a sprint, but that was intended...also was pretty muddy

Chest/Triceps/Core lift in the third floor Arvin CPDC weight room:

12, 12, 12, 6, 5, 5 incline bench @ 135, 135, 135, 165, 165, 165 lbs.
Supersetted with
3 x 25 incline sit-ups @ BW

9, 9, 7 dumbbell bench press @ 65, 65, 70 lbs. (each side)
Supersetted with
3 x 10 oblique raises @ 45 lbs. (each side)

15, 15, 12 barbell french press @ 60, 60, 70 lbs.
Supersetted with
3 x 25 incline sit-ups @ 25 lbs. (at head)

3 x 10 rope triceps extensions @ 42.5 lbs.

3 x 12 cable flyes @ 25 lbs. (each side)
Supersetted with
10, 13, 13 SA triceps cable ext. @ 30, 25, 25 lbs. (each side)

Back/Biceps/Forearms day in the Pershing weight room...lifted in bare feet again:

4 x 10 max pull-ups @ 1 min. rest (15-12-10-10 is what it turned out to be)

8, 8, 8, 6, 6, 6 reverse barbell row @ 135, 135, 135, 155, 155, 155 lbs.

4 x 6 SA dumbbell row @ 95 lbs. (each side)
Supersetted with
4 x 20 push-ups (as fast as possible)

12, 7, 7, 7, 5, 3 bent mid-row @ 135, 160, 160, 160, 170, 180 lbs. (+ bar)

3 x 10 dumbbell curls @ 40 lbs. (each side)
Supersetted with
3 x 20 incline sit-ups

3 x 6 hammer curls @ 50 lbs. (each side)
Supersetted with
3 x 12 barbell row @ 100 lbs. (focus on form and smoothness)

3 x 10 reverse barbell curls @ 40 lbs.
Supersetted with
3 x 10 reverse dumbbell curls @ 25 lbs. (each side)

2 x 9 concentration curls @ 30 lbs. (each side)
Supersetted with
2 x 20 dips

Leg/Shoulder lift for my second lift of the day, this time in Bradley barracks weight room:

20 squats @ 45 lbs. (warm-up)

12, 12, 12, 6, 6, 6 squats @ 135, 135, 135, 205, 205, 205 lbs.
Supersetted with
10, 10, 10, 10, 8, 8 barbell shoulder press @ 95, 95, 95, 105, 105, 105 lbs.

20 squats @ 45 lbs. (loosening)

3 x 12 romanian deadlifts @ 235 lbs.
Supersetted with
3 x 12 SA dumbbell lateral raises @ 20 lbs. (each side)

8, 8, 8, 4, 4 leg press @ 380, 380, 380, 470, 470, 470 lbs.
Supersetted with
4 x 3 SA dumbbell shoulder press @ 60 lbs. (each side)

25 SA dumbbell shoulder press @ 20 lbs. (each side/loosening)

20 squats @ 45 lbs. (loosening)

Ran out near Silver Mine Lake on some trails...ran with my KSO's for the first time in such an extended setting -- feet and ankles took a beating -- I still don't wear injinji toe socks or anything, so my feet were cold and my ankles got all torn up punching through ice chunks...the paths were very slippery and I could not run all that fast...(sadness).