Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: nlewiswalls

In the 30 days ending Apr 30, 2011:

activity

time

miles

Weightlifting

13:54:30

Running

6:04:00

49.7

(7:19)

79.98

(4:33)

Ruck March

3:35:23

12.25

(17:35)

19.71

(10:56)

Group PT

1:05:00

Total

24:38:53

61.95

99.7

averages - sleep:11.1 weight:185lbs

2:12

0:00

» now

Saturday Apr 30, 2011 #

5 AM

Weightlifting (Back/Triceps Lift) 50:00 [4]
slept:7.0 weight:185lbs

Still at lovely Manas AB:

15-15-15 reverse barbell row @ 135 lbs.
Supersetted with
12-12-12 V-bar cable triceps ext. @ 60 lbs.

8-8-8 bent T-bar row @ 130 lbs.
Supersetted with
8-8-8 straight bar cable triceps ext. @ 70 lbs.

14-14-7-7 CG lat pull-downs @ 140, 140, 180, 180 lbs.
Supersetted with
12-12-8-8 EZ bar french press @ 60, 60, 70, 70 lbs.

10-10-6-5-6 dip machine @ 150, 150, 190, 210, 190 lbs.
Supersetted with
8-6-6 machine row @ 160, 175, 175 lbs.

6-6 lat pull-down @ 180 lbs.
Supersetted with
20-20 CG bench press @ 80 lbs.

14-14 SA DB rolling triceps ext. @ 20 lbs. (each side)

6 AM

Running (Treadmill Run) 13:57 [3] 2.0 mi (6:58 / mi)
slept:7.0 weight:185lbs shoes: Nike Free Run+ (1st)

Again, ran after I lifted

Friday Apr 29, 2011 #

3 PM

Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:7.0 weight:185lbs

Lifted in the Manas AB Gym:

14-10-10-6-6-6 DB bench press @ 70, 75, 75, 80, 80, 80 lbs. (each side)
Supersetted with
14-14-10-10-10-10 EZ bar curls @ 70, 70, 80, 80, 80, 80 lbs.

10-10-10 incline bench press @ 135 lbs.
Supersetted with
10-10-10 reverse EZ bar curls @ 60 lbs.

10-10-10 machine incline bench @ 130, 130, 150 lbs.
Supersetted with
10-10-10 machine preacher curls @ 70, 70, 75 lbs.

12-12 DB flyes @ 40 lbs. (each side)
Supersetted wth
12-10 SA DB concentration curls @ 35, 30 lbs. (each side)

12-12-10 pec deck @ 110, 120, 130 lbs.

10-10-10 chin-ups @ BW

4 PM

Running (Treadmill Run) 13:53 [3] 2.0 mi (6:56 / mi)
slept:8.0 weight:185lbs shoes: Nike Free Run+ (1st)

Ran on the treadmill after I lifted

Monday Apr 25, 2011 #

4 PM

Running 37:01 [3] 5.37 mi (6:54 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

Last run at Knox for a while...got told at 1200 today that I was leaving for AFG at 0330 tomorrow. Anyways, died a little bit on the run after the thrid mile.

Mile Splits:

1 6:49
2 6:47
3 6:49
4 7:00
5 7:04

Was holding a 6:55 for the last partial of a mile

Saturday Apr 23, 2011 #

10 AM

Weightlifting (Back/Triceps Day) 1:02:00 [4]
slept:7.0 weight:185lbs

15-15-15-11-7-3 reverse barbell row @ 135, 135, 135, 155, 175, 195 lbs.
Supersetted with
10-10-10 EZ bar french press @ 65 lbs.
12-12-12 straight bar cable triceps ext. @ 62.5 lbs.

9-9-9 CG machine row @ 160 lbs.
Supersetted with
12-12-12 machine preacher triceps ext. @ 110 lbs.

6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-9-6 neutral grip cable triceps ext. @ 62.5, 72.5, 82.5 lbs.

12-12-12 straight bar cable push-downs @ 47.5, 47.5, 52.5 lbs.
Supersetted with
13-13-13(F) SA cable triceps ext. @ 22.5 lbs. (each side)

8-8-8 reverse lat pull-downs @ 175 lbs.

Friday Apr 22, 2011 #

10 AM

Weightlifting (Leg/Shoulders Lift) 1:05:00 [4]
slept:9.5 weight:185lbs

8-8-8 (each leg) barbell lunges @ 135 lbs.
Supersetted with
12-12-12 hamemr shoulder press @ 70 lbs. (each side)

7-7-7 front squat @ 135 lbs.
Supersetted with
12-12-12 SA DB shoulder press standing @ 45 lbs. (each side)

8-8-8 leg press @ 480 lbs.
Supersetted with
8-8-8 lat DB raises @ 35 lbs. (each side)

10-10-10 calf raises (on leg press) @ 390, 440, 440 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs. (each side)

18-15-15 machine leg curls @ 110, 120, 120 lbs.
Supersetted with
12-12-12 rear delt machine @ 115 lbs.

8-10-10 machine leg extensions @ 145 lbs.

Wednesday Apr 20, 2011 #

8 PM

Weightlifting (Chest/Biceps/Forearm Lift) 1:02:00 [4]
slept:5.0 weight:185lbs

6-6-6-6-8-8 DB bench press @ 85, 85, 85, 85, 80, 80 lbs. (each side)
Supersetted with
12-12-12-12-10-10 EZ bar curls @ 75, 75, 75, 75, 85, 85 lbs.

8-8-8 incline smith machine press @ 155 lbs.
Supersetted with
9-9-9 DB concentration curls @ 35 lbs. (each side)

15-8-8-15 decline bench press @ 135, 185, 185, 135 lbs.
Supersetted with
14-14-14 DB hammer curls @ 35 lbs. (each side)

10-10-10 pec deck @ 80 lbs.

15-15 seated bent cable flyes @ 25 lbs. (each side)
Supersetted with
12-12 SA cable curls @ 25 lbs. (each side)

Tuesday Apr 19, 2011 #

8 PM

Weightlifting (Back/Triceps Lift) 51:00 [4]
slept:6.0 weight:185lbs

15-15-15-11-7-5 reverse barbell rows @ 135, 135, 135, 155, 175, 185 lbs.
Supersetted with
10-10-10 EZ bar french press @ 65 lbs.
15-12-8 V-bar cable triceps ext. @ 65, 72.5, 80 lbs.

6-6-6 SA DB rows @ 100 lbs. (each side)
Supersetted with
12-12-12 rope cable triceps ext. @ 42.5 lbs.

9-9-9 CG machine row @ 160 lbs.
Supersetted with
13-13-9 SA DB overhead triceps ext. @ 20, 20, 25 lbs. (each side)

15-12-12 lat pull-downs @ 120, 140, 140 lbs.
Supersetted with
15-15-20 SA cable triceps ext. @ 25, 25, 20 lbs. (each side)

12-12 straight bar cable push-downs @ 57.5 lbs.

Monday Apr 18, 2011 #

11 AM

Running 20:57 [3] 3.12 mi (6:43 / mi)
slept:6.0 weight:185lbs shoes: Nike Free Run+ (1st)

Forgot to charge my Garmin so had to use a watch -- no splits. Pretty consistent pace, though, and also wonderful weather.

9 PM

Weightlifting (Leg/Shoulders Lift) 1:02:00 [4]
slept:6.0 weight:185lbs

2-2-2-2 squat @ 265 lbs.
Supersetted with
15-15-15-15 DB overhead standing shoulder press @ 45 lbs. (each side)

7-7 front squat @ 135 lbs.
Supersetted with
12-12 hammer shoulder press @ 70 lbs. (each side)

20-20-15-15 machine lying leg curls @ 95, 95, 110, 110 lbs.
Supersetted with
8-8-10-10 DB shrugs @ 95, 95, 90, 90 lbs. (each side)

12-12-12 machine leg press @ 400 lbs.
Supersetted with
12-12-12 lateral DB raises @ 25 lbs. (each side)

10-10-10 machine leg extensions @ 140 lbs.
Supersetted with
11-11-11 calf raises (on leg press) @ 440 lbs.

Sunday Apr 17, 2011 #

3 PM

Ruck March (Hiking) 1:42:00 [2] 4.2 mi (24:17 / mi)
slept:8.5 weight:185lbs

Went out to Bridges to the Past with my fiance and had about 45 lbs. in my RFI medium ruck...hiked a couple of trails, just strolling, really.

5 PM

Weightlifting (Biceps/Triceps Lift) 30:00 [4]
slept:8.5 weight:185lbs

DB workout after I got home:

8-8-6-6 DB curls @ 40, 40, 45, 45 lbs. (each side)
Supersetted with
15-15 diamond push-ups
20-20 push-ups

15-15-15 hammer DB curls @ 30 lbs. (each side)
Supersetted with
15-15-15 diamond push-ups

12-12-12 reverse DB curls @ 22.5 lbs. (each side)
Supersetted with
12-12-12 SA DB overhead triceps ext. @ 22.5 lbs. (each side)

12-12 turn out concentration curls @ 25 lbs. (each side)
Supersetted with
10-10 triceps DB kickbacks @ 22.5 lbs. (each side)

Friday Apr 15, 2011 #

6 AM

Running (Group PT) 44:15 [3] 5.18 mi (8:33 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

Took the Armor LT on another run today...just awful for him. Slow.

C • ?? 3

2 PM

Weightlifting (Chest/Biceps/Forearm Lift) 48:00 [4]
slept:6.5 weight:185lbs

8-8-8-8-6 DB bench press @ 80, 80, 80, 80, 85 lbs. (each side)
Supersetted with
12-12-12-7-7 EZ bar curls @ 75, 75, 75, 95, 95 lbs.

12-12-8 hammer incline press @ 185, 185, 205 lbs.
Supersetted with
10-10-10 nautilus machine preacher curls @ 95 lbs.

15-15-8 hammer decline press @ 185, 185, 235 lbs.
Supersetted with
13-10-10 SA cable curls @ 25, 30, 30 lbs. (each side)

15-15-15 seated bent cable flyes @ 25 lbs. (each side)
Supersetted with
15-12 seated DB concentration curls @ 25, 30 lbs. (each side)
15-15 reverse barbell curls @ 45 lbs.

Thursday Apr 14, 2011 #

6 AM

Running warm up/down (Group PT) 7:35 [3] 1.03 mi (7:22 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Warm-up jog from the COF to Natcher Track.

Running intervals (Group PT) 14:11 [4] 2.05 mi (6:55 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Interval workout at Natcher Track for PT:

.25 mile sprint
.25 mile recovery
.25 mile sprint
.25 mile recovery
.50 mile sprint
.50 mile recovery

Didn't get splits because my lap button wasn't working (although my first quarter mile was a 1:15)

7 AM

Weightlifting (Group PT) 4:30 [4]
slept:5.0 weight:185lbs

7/7-6/6-5/5-4/4-3/3-2/2-1/1 pull-ups/dips at Natcher Track after the intervals

Running warm up/down (Group PT) 4:38 [2] 0.6 mi (7:43 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Just the cool-down run back to the COF.

3 PM

Running 20:53 [4] 3.15 mi (6:38 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

An afternoon run in the heat of the day...really pleased with holding the pace on this one pretty consistently, even if it was just 3 miles.

Mile Splits:

1 6:39
2 6:39
3 6:38

Wednesday Apr 13, 2011 #

6 AM

Ruck March (Group PT) 57:46 [3] 4.05 mi (14:16 / mi)
slept:5.5 weight:185lbs

Ruck for morning PT with just over 40 lbs. in my RFI issue medium ruck.

10 PM

Weightlifting 25:00 [3]
slept:5.5 weight:185lbs

10-11-12-13-14-15-16-17-18-19-20-19-18-17-16-15-14-13-12-11-10 push-ups
(310 total)

30 reverse crunches
30 4-count flutter kicks
3 x 15 crunches

Tuesday Apr 12, 2011 #

Group PT 20:00 [3]
slept:6.0 weight:185lbs

Did the bodyweight exercises in the COF before we ran due to the pretty intense rain...rest was the time it took your partner to complete the set, give or take a little bit.

2 min. push-ups (80)
30 sec. wide-grip push-ups (29)
30 sec. diamond push-ups (14)
21 partner leg throws (7 each direction)
40 4-count flutter kicks
2 x 30 yds lunges
1 min. sit-ups

6 AM

Running (Group PT) 15:58 [3] 2.12 mi (7:32 / mi)
slept:6.0 weight:185lbs shoes: Nike Free Run+ (1st)

After the exercises, did a short run since the rain sort of let up -- had a fall out so we slowed to have him lead.

8 PM

Weightlifting (Back/Triceps Lift) 46:00 [4]
slept:6.0 weight:185lbs

15-15-10-10-6-6 machine CG row @ 120, 120, 160, 160, 180, 180 lbs.
Supersetted with
15-15-12-12 V-bar cable triceps ext. @ 57.5, 57.5, 72.5, 72.5 lbs.
8-8-12 rope cable triceps ext. @ 50, 50, 42.5 lbs.

12-10-12 reverse lat pull-down @ 160, 180, 160 lbs.
Supersetted with
12-12-12 seated hammer dips @ 160(+) lbs.

15-15-15 nautilus mid-row @ 125 lbs.
Supersetted with
15-15-15 machine triceps ext. @ 110, 125, 140 lbs.

15-15 nautilus compound row @ 125 lbs.

15-15(1N)-12(5N) SA cable triceps ext. @ 25, 25, 30 lbs. (each side)

12-12 straight arm bar cable push-downs @ 50 lbs.

Monday Apr 11, 2011 #

6 AM

Running (Group PT) 38:48 [3] 5.05 mi (7:41 / mi)
slept:5.0 weight:185lbs shoes: Nike Free Run+ (1st)

Ran with the new Armor LT that just got to the unit last Friday since no one else on Rear D was PT-ing today -- the rumors are true -- armor officers are slow...dude died pretty quickly into the run.

Mile Splits:

1 7:13
2 7:18
3 7:34
4 8:28
5 7:53

8 PM

Weightlifting (Leg/Shoulders Lift) 1:00:00 [4]
slept:5.0 weight:185lbs

2-2-2 squat @ 255, 265, 275 lbs.
6-6 front squat @ 135 lbs.
Supersetted with
9-9-9-9-9 seated barbell shoulder press @ 115 lbs.

10-8-6 stiff legged deadlift @ 225, 255, 285 lbs.
Supersetted wtih
10-8-6 lateral DB raises @ 30, 35, 40 lbs. (each side)

12-12-12 leg press @ 480 lbs.
Supersetted with
15-15-15 front DB raises @ 20 lbs. (each side)

10-10-10 leg extensions @ 140 lbs.
Supersetted with
10-10-10 calf raises (on leg press) @ 440 lbs.

Sunday Apr 10, 2011 #

3 PM

Weightlifting (Chest/Biceps/Forearm Lift) 56:00 [4]
slept:8.0 weight:185lbs

12-10-7-10-12 decline bench press @ 175, 195, 205, 185, 165 lbs.
Supersetted with
10-10-10-12-12 EZ bar curls @ 85, 85, 85, 75, 75 lbs.

6-6(F)-5 DB bench press @ 80 lbs. (each side)
Supersetted with
15-15-15 seated DB concentration curls @ 25 lbs. (each side)

15-15-12 decline hammer bench @ 180, 180, 200 lbs.
Supersetted with
13-13-13 reverse barbell curls @ 55 lbs.

15-15-15 seated incline cable flyes @ 27.5 lbs. (each side)
Supersetted with
7-10-10 SA cable curls @ 27.5, 22.5, 22.5 lbs. (each side)

Friday Apr 8, 2011 #

2 PM

Running 35:34 [3] 5.02 mi (7:05 / mi)
slept:6.0 weight:185lbs shoes: Nike Free Run+ (1st)

Beautiful day but a hot run -- first real hot run of the year, and it showed as I died towards the end of the run...evident in the splits below.

Mile Splits:

1 6:51
2 6:51
3 6:56
4 7:35
5 7:35

Wednesday Apr 6, 2011 #

6 AM

Ruck March (Group PT) 55:37 [3] 4.0 mi (13:54 / mi)
slept:6.0 weight:185lbs

Did an assault pack "ruck" this morning for PT...pretty good pace...had just over 40 lbs. in the pack.

8 PM

Weightlifting (M.A.S.S. Pull #3) 48:00 [4]
slept:6.0 weight:185lbs

9-9-9 barbell rows @ 165 lbs.

9-9-9 SA DB rows @ 95 lbs.

9-9-9 CG machine mid-row @ 160 lbs.

9-9-9 reverse lat pull-down @ 180 lbs.

9-9-9 barbell curls @ 85 lbs.

9-9-9 SA cable curls @ 30 lbs. (each side)

12-12 straight arm bar pushdowns @ 50 lbs.
Supersetted with
12-12 reverse barbell curls @ 45 lbs.

Tuesday Apr 5, 2011 #

6 AM

Group PT 45:00 [3]
slept:6.0 weight:185lbs

Ran ~1.15 miles from the COF to Natcher track area, then did:

2 min. push-ups (76)
30 sec. WG push-ups (28)
30 sec. CG push-ups (14)
40 decline board sit-ups
30 4-count decline flutter kicks
2 x 15 dips
25 leg levers

Then ran a different route ~.60 miles back to the COF.

8 PM

Weightlifting (M.A.S.S. Legs #3) 48:00 [4]
slept:6.0 weight:185lbs

10-10-10 squat @ 135 lbs.
5-5 front squat @ 135 lbs.
(did lighter since my knee was bothering me from my last leg lift)

9-9-9 leg press @ 570 lbs.

9-9-9 leg extensions @ 140 lbs.

9-9-9 stiff-legged deadlifts @ 225 lbs.

9-9-9 iso lying leg curls @ 80 lbs. (40 bs. each side)

9-9-9 machine resisted seated crunch @ 140 lbs.

8-8-8 calf raises (on leg press) @ 440 lbs.

Monday Apr 4, 2011 #

6 AM

Running (Morning PT) 45:14 [3] 5.66 mi (7:59 / mi)
slept:6.0 weight:185lbs shoes: Nike Free Run+ (1st)

Rear Detachment PT had three total people this morning -- the CO, a PV2, and myself.

Ran out down to the base (and back up) of Misery Hill and then back to the COF...the splits looked weird because I hit lap or stopped the watch a couple of times for some stops so people could catch up.

9 PM

Weightlifting (M.A.S.S. Push #3) 1:01:00 [4]
slept:6.0 weight:185lbs

9-9-9 bench press @ 175 lbs.

9-9-9 incline DB press @ 70 lbs. (each side)

9-9-9 weighted dips @ 35 lbs. (plate on weight belt)

9-9-9 overhead shoulder press (seated) @ 110 lbs.

9-9-9 DB shrugs @ 90 lbs. (each side)

9-9-9 lateral DB raises @ 30 lbs. (each side)

9-9-9 EZ bar skull crushers @ 65 lbs.

9-9-9 DB rolling triceps ext. @ 30 lbs. (each side)

15-15 incline cable flyes @ 27.5 lbs. (each side)
Supersetted with
12-12 reverse SA cable triceps ext. @ 20 lbs. (each side)

Sunday Apr 3, 2011 #

9 PM

Running 30:38 [3] 4.32 mi (7:05 / mi)
slept:8.0 weight:185lbs shoes: Nike Free Run+ (1st)

After I got back from a weekend at home, went on a nice (~70 degree!) nighttime out and back run.

Mile Splits:

1 7:12
2 7:03
3 7:03
4 7:05

(the last .32 was at ~7:01)

Friday Apr 1, 2011 #

11 AM

Running 20:28 [3] 3.03 mi (6:45 / mi)
slept:6.5 weight:185lbs shoes: Nike Free Run+ (1st)

A little run outside in the nice day before lunch.

Mile splits:

1 6:49
2 6:45
3 6:42

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