Training Log Archive: Will.TuckerIn the 7 days ending Oct 16, 2011:
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Sunday Oct 16, 2011 #
4 PM
Strength Training 45:00 [5]
Shoulders/Back/Biceps
DB Shoulder Press
2x10x40
8x40
Barbell Bicep Curls
3x10x60
Shrugs
3x10x75
Shoulder Superset
-Front DB Raises
-Lat DB Raises
-Rear DB Flys
3x10x20
Hammer Curls
3x10x35
Rows
3x10x140
Preacher Curls
2x15x50
Lat Pulldowns
3x10x40
Hyperextension
3x10x35
DB Shoulder Press
2x10x40
8x40
Barbell Bicep Curls
3x10x60
Shrugs
3x10x75
Shoulder Superset
-Front DB Raises
-Lat DB Raises
-Rear DB Flys
3x10x20
Hammer Curls
3x10x35
Rows
3x10x140
Preacher Curls
2x15x50
Lat Pulldowns
3x10x40
Hyperextension
3x10x35
7 PM
Cross Training 20:00 [5]
2 minutes push-ups
100 push-ups from knees
2 minutes pull-ups
2 minutes push-ups
2 minutes Shake Weight
2 minutes Weighted push-ups
2 minutes 25lb curls
2 minutes of squats/wall sits with a rock
100 push-ups from knees
2 minutes pull-ups
2 minutes push-ups
2 minutes Shake Weight
2 minutes Weighted push-ups
2 minutes 25lb curls
2 minutes of squats/wall sits with a rock
Running 34:01 [4] 4.53 mi (7:31 / mi)
shoes: Brooks Trance 10
Other warm up/down 7:30 [0]
Saturday Oct 15, 2011 #
8 AM
Other 1:00:00 [2]
shoes: Montrail Masochist
4th Reg "Stud Mudder"
Was kinda fun I guess but not too physically demanding...
Was kinda fun I guess but not too physically demanding...
Friday Oct 14, 2011 #
9 AM
Strength Training 45:00 [5]
Chest and Triceps
Bench Press
2x8x165
6x165
Skullcrushers
10x60
10x70
10x60
Incline Bench
8x120
7x120
6x120
Overhead Triceps Extension
3x10x45
Decline Bench
8x135
7x135
6x135
Tricep Pushdown
2x10x55
5x55
Triceps Kickback/Chest Fly Superset
3x10x25/3x7x30
Bench Press
2x8x165
6x165
Skullcrushers
10x60
10x70
10x60
Incline Bench
8x120
7x120
6x120
Overhead Triceps Extension
3x10x45
Decline Bench
8x135
7x135
6x135
Tricep Pushdown
2x10x55
5x55
Triceps Kickback/Chest Fly Superset
3x10x25/3x7x30
Thursday Oct 13, 2011 #
4 PM
Running tempo 49:31 [5] 6.61 mi (7:29 / mi)
shoes: Brooks Trance 10
Off/On Tempo Run out Washington, down 9W into Highland Falls and back.
Mile 1: 7:39:77
Mile 2: 8:14:62 - my calves were cramping and this was heading up to Washington Gate and the golf course
Mile 3: 8:17:01
Mile 4: 6:18:05 - a little better here
Mile 5: 7:18:12
Mile 6: 6:45:58
the rest: 4:54
Calves cramping was a problem, stopped a few times during Mile 3 to loosen them out and was ok afterwards.
Mile 1: 7:39:77
Mile 2: 8:14:62 - my calves were cramping and this was heading up to Washington Gate and the golf course
Mile 3: 8:17:01
Mile 4: 6:18:05 - a little better here
Mile 5: 7:18:12
Mile 6: 6:45:58
the rest: 4:54
Calves cramping was a problem, stopped a few times during Mile 3 to loosen them out and was ok afterwards.
Other warm up/down 10:00 [0]
Wednesday Oct 12, 2011 #
9 AM
Core 6:00 [5]
50 Crunches
50 Sit-ups
50 Reverse Crunches
50 Side Crunches
50 Sit-ups
50 Reverse Crunches
50 Side Crunches
11 AM
Strength Training 40:00 [5]
Pump hit early today but honey badger don't give a shit.
Shoulders/Biceps/Back
DB Shoulder Press
2x10x35
9x35
Hammer Curls
3x10x35
Row
3x10x145
Standing Upright Row
3x10x70
DB Preacher Curls
3x10x25
Lat Pulldowns
3x10x125
Lateral Raises
3x10x20
Barbell Curls
3x10x50
Shoulders/Biceps/Back
DB Shoulder Press
2x10x35
9x35
Hammer Curls
3x10x35
Row
3x10x145
Standing Upright Row
3x10x70
DB Preacher Curls
3x10x25
Lat Pulldowns
3x10x125
Lateral Raises
3x10x20
Barbell Curls
3x10x50
4 PM
Orienteering 25:00 [4] 3.4 km (7:21 / km)
shoes: Montrail Masochist
Map memory course, my breathing is still bothered due to whatever illness I have right now. Will probably go to sickcall to get some antibiotics and hopefully clear this up.
Tuesday Oct 11, 2011 #
5 PM
Orienteering 20:00 [5]
shoes: Icebugs
Had to leave early. Shame, I was looking forward to relay race.
CSU next weekend and then SLOC! WOOOO
CSU next weekend and then SLOC! WOOOO
Monday Oct 10, 2011 #
4 PM
Strength Training 35:00 [5]
Chest/Triceps
Thought I was going to wait until Tuesday but the many things on my mind dictated I lift today instead...
Bench Press
9x160
8x160
6x160
Felt pretty damn good. Would love to take my 1RM soon to see what's changed.
Skullcrushers
10x70
2x10x60
70 is still a bit much but 60 is pretty run-of-the-mill for me now. Maybe I'll start using an empty ez-bar and adding plates for 65 lbs...
Incline Bench
9x105
8x105
7x105
Pretty simple
Overhead Triceps Extension
3x10x45
More of the same
Chest Flies
3x10x35
Triceps Pushdown
3x10x55
Arvin was nearing closing time so I supersetted these to hurry things along. Was pretty worn out by the end due to decreased rest time. Pretty normal exercises in my routine though.
Worried about a couple of things:
-That I'll hit a rut with this kind of routine. Probably should throw in a 5x5 occasionally.
-One sided muscle dominance with my left arm. I'm right handed so it's a bit bizarre. Probably need more dumbbell exercises to help balance this out
Thought I was going to wait until Tuesday but the many things on my mind dictated I lift today instead...
Bench Press
9x160
8x160
6x160
Felt pretty damn good. Would love to take my 1RM soon to see what's changed.
Skullcrushers
10x70
2x10x60
70 is still a bit much but 60 is pretty run-of-the-mill for me now. Maybe I'll start using an empty ez-bar and adding plates for 65 lbs...
Incline Bench
9x105
8x105
7x105
Pretty simple
Overhead Triceps Extension
3x10x45
More of the same
Chest Flies
3x10x35
Triceps Pushdown
3x10x55
Arvin was nearing closing time so I supersetted these to hurry things along. Was pretty worn out by the end due to decreased rest time. Pretty normal exercises in my routine though.
Worried about a couple of things:
-That I'll hit a rut with this kind of routine. Probably should throw in a 5x5 occasionally.
-One sided muscle dominance with my left arm. I'm right handed so it's a bit bizarre. Probably need more dumbbell exercises to help balance this out