Training Log Archive: Will.TuckerIn the 7 days ending Jan 29, 2017:
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Sunday Jan 29, 2017 #
11 AM
Strength Training 35:00 [3]
Standing Barbell Curls
4x10x70
7x70
EZ-Bar Preacher Curls
5x10x60
Dips
10x10
4x10x70
7x70
EZ-Bar Preacher Curls
5x10x60
Dips
10x10
5 PM
Running 20:02 [3] 2.48 mi (8:05 / mi)
ahr:177 max:191 shoes: Brooks Transcend
Heart rate monitor stopped tracking within the first mile so I think my overall average rate was lower. Sprinted a couple of small straightaways just to get used to the feeling again.
Saturday Jan 28, 2017 #
7 AM
Running 6:55 [3] 1.0 mi (6:55 / mi)
ahr:148 max:175 shoes: Brooks Transcend 3
Elliptical- my heart is not into cardio right now. About to have to pick up my game soon though with a PT test coming in March. Because everybody loves doing PT tests while deployed
Strength Training 40:00 [3]
Seated Dumbbell Shoulder Press
5x10x40
Arnold Press
2x10x40
3x10x35
Lat Raises
15x20
4x15x15
Upright Row
3x10x75
5x10x40
Arnold Press
2x10x40
3x10x35
Lat Raises
15x20
4x15x15
Upright Row
3x10x75
Friday Jan 27, 2017 #
9 AM
Biking 3:54 [3] 1.0 mi (3:54 / mi)
weight:183lbs
Just loosening up
Strength Training 27:56 [3]
ahr:131 max:155
Pull-Ups
7 sets of 10
Barbell Row
5x95
4x5x105
Barbell Shrugs
3x15x145
7 sets of 10
Barbell Row
5x95
4x5x105
Barbell Shrugs
3x15x145
Thursday Jan 26, 2017 #
11 AM
Strength Training 53:30 [3]
Dumbbell Bench Press
10x10x70e
Incline Chest Fly
5x15x30e
Decline Dumbbell Bench Press
15x55
12x55
13x50
2x11x45
65 Sit-ups
10x10x70e
Incline Chest Fly
5x15x30e
Decline Dumbbell Bench Press
15x55
12x55
13x50
2x11x45
65 Sit-ups
Wednesday Jan 25, 2017 #
11 AM
Strength Training 45:00 [4]
Back Squat
10x10x185
Leg Curls
5x15x35
Leg Extensions
5x15x70
10x10x185
Leg Curls
5x15x35
Leg Extensions
5x15x70
6 PM
Biking 38:51 [3] 11.0 mi (3:32 / mi)
ahr:150 max:165 weight:182lbs
Tuesday Jan 24, 2017 #
7 AM
Running 4:05 [3] 0.5 mi (8:10 / mi)
Warm up on the elliptical
Strength Training 35:00 [3]
Biceps
Preacher Curls
4x10x70
Incline Alternating Dumbbell Curls
3x8x30
Cable Curls
3x10x80
Spider Curls
9x50
6x10x40
Seated Calf Raises
3x20x90
Bodyweight Donkey Calf Raises
4x20
Leg Press Machine Calf Press
4x20x300
Preacher Curls
4x10x70
Incline Alternating Dumbbell Curls
3x8x30
Cable Curls
3x10x80
Spider Curls
9x50
6x10x40
Seated Calf Raises
3x20x90
Bodyweight Donkey Calf Raises
4x20
Leg Press Machine Calf Press
4x20x300
Monday Jan 23, 2017 #
7 AM
Running 6:25 [3] 0.75 mi (8:33 / mi)
shoes: Brooks Transcend 3
Warm up on the elliptical while watching the last couple of minutes of the AFC Championship Game
8 AM
Strength Training 40:00 [3]
Behind the Neck Pull-ups
8, 7
V-Grip Pull-Ups
2x8
One Arm DB Row
4x10x70
Barbell Row
4x10x75
Barbell Shrugs
2x15x135
Machine Rows
7x10x130
8, 7
V-Grip Pull-Ups
2x8
One Arm DB Row
4x10x70
Barbell Row
4x10x75
Barbell Shrugs
2x15x135
Machine Rows
7x10x130