Training Log Archive: Will.Tucker

Woke up this morning and decided to tap into some aggression.

Dumbbell Bench Press
2x10x40e
3x10x60e

Loved this, good for stabilizing muscles and functional fitness.

Incline Dumbbell Flies
3x10x25

Decline Bench Press
10x115
2x10x125

Also a great exercise

Close Grip Bench Press
9x115
7x115
9x115

The middle set was odd but a good exercise to start transitioning into triceps work

Chest Flies
3x8x35

One Armed DB Row
3x10x65

This doesn't really work the triceps but for some reason I did it anyways. Can't hurt right?

Lying Triceps Machine Extension
3x7x35

New exercise. Couldn't get form down right because I kept getting pulled off the damn bench. Worked the muscles great though

Dumbbell Skullcrushers
3x10x25e

Yep

Triceps Pushdown
3x10x50

Bench Press to failure
62x45

Why the hell not?

Took F-4's MDO on a neature walk and put out 12 points for their training event this week. Didn't run but I suppose I worked my calves out at least.

Biceps/Back/Shoulders

Upright Barbell Row
3x10x60

Yep

Barbell Curls
3x10x70

Sometimes a bit of a struggle, maybe I should go down?

Reverse Flies
3x10x35

Excellent

Lat Raises
6x25
2x10x20

25 was a tad too much, lol

Hammer Curls
3x12x30

Went down in weight (the 35s were taken) and added a couple of reps per set. This was pretty easy as far as form goes, didn't really struggle until the end of the set so I guess it worked.

Lat Pulldowns
3x10x125

I shall never understand how the weight stacks on those machines actually work...


Moved down to the '62

Shoulder Press
2x10x60
3x60

I died on the last set, lol. Maybe its because of the triceps work involved.

Iso Curls
3x10x25

I feel like my left bicep is stronger than my right... how odd.

Row Machine
3x10x110

IOCT workout. Ran the time trial at 2:52. I can do better.

C • workout times 6

Bench Press
5x3x165

Barbell Skullcrushers
3x10x50

Incline DB Bench Press
8x45
6x45
7x45

One Arm DB Row
3x10x60

Chest Flies
3x10x30

Triceps Pushdowns
3x10x50

A little bit of O through the wet underbrush around Shea. Wasn't feeling it.

I'm addicted to working out.

Squat
3x10x185

Not bad given the hills yesterday. Need to focus on form so I don't tweak my back. But next time I won't already be smoked

Calf Extension
3x10x100

Hip Abduction
3x10x150

Torso Rotation
3x20x160

Could go up in weight me thinks

Ab Machine
3x15x150

Might need to focus on the motion and not the weight next time.

Partner Hill Repeats x 5

One partner runs up ODIA to the main intersection while the other runs to the big tree on the trail leading to Trophy Point and then comes back down. The partner who did the trail gets to rest until the other gets back from ODIA and then they switch. Good workout since ODIA goes straight into the trail but you still get a bit of rest before ODIA.

Lost my final fight in sudden death overtime. Oh well.

Contour only course. Really emphasized precision compass and map. Was thrilled with this practice today because we had bags out for once and because this is what I needed to work on. Got 8/13 points and then on the way to 9 ended up at 12 somehow and so grabbed that and 13 before turning in.

Jake's Abs (50)

Back/Biceps/Triceps

Oh yes

Low Row
3x10x120

Barbell Curls
3x9x70

Standing Shoulder Press
3x8x70

Reverse Lat Pulldown
3x10x100

Hammer Curls
3x10x35e

Lat Raises
3x10x20

Reverse Flies
3x10x30

Cable Curls
3x10x27.5

Standing Upright Row
3x10x50

First time lifting in about a week. Got a sick nasty pump though

Chest & Triceps

Bench Press
3x5x160

Felt pretty easy actually, knew 5 reps was about my limit but was surprised how much easier it was than I anticipated. Probably because I'm fresh

DB Triceps Extension
3x10x35

Pretty good I guess, may need to go down in weight and look at my form though, still did something for me.

Chest Flies
3x10x35

Just riiiiiight. Felt tough near the end but was able to complete all three sets

Standing Tricep Extension
3x8x45

Yep

Incline DB Bench Press
3x7x45e

Standard fare

Tricep Pushdowns
3x10x50

Struggled here since by now my triceps were toast. Excellent!

My good old ab superset

Torso Rotation
3x20x160

Ab Machine
3x20x135