Training Log Archive: nealont1In the 7 days ending Jun 8, 2013:
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Saturday Jun 8, 2013 #
Aerobic (X-Country Run) 2:00:00 [1]
Friday Jun 7, 2013 #
S/E (Upper Body Palooza) 55:00 [3]
Warm-up:
5 min @ 25# KB Light Warm-up
Main:
Strict Pull-ups (stand at bottom)
3x8@185#
Bench Press
1x10@135#
1x10@135#
1x12@135#
10-9-8-7-6-5-4-3-2-1 (55 reps total)
Curls @ 65# BB + Strict Bent Row @ 65# BB
(Last set hit 1 rep for curls, 12 reps for row)
2x30/30 Push-press @ 2x 15# KB's
1 min rest
2x30/30 Push-press @ 2x 15# KB's
Cool-down:
10 min Ab Circuit
5 min @ 25# KB Light Warm-up
Main:
Strict Pull-ups (stand at bottom)
3x8@185#
Bench Press
1x10@135#
1x10@135#
1x12@135#
10-9-8-7-6-5-4-3-2-1 (55 reps total)
Curls @ 65# BB + Strict Bent Row @ 65# BB
(Last set hit 1 rep for curls, 12 reps for row)
2x30/30 Push-press @ 2x 15# KB's
1 min rest
2x30/30 Push-press @ 2x 15# KB's
Cool-down:
10 min Ab Circuit
Aerobic (Airdyne) 27:00 [2]
Thursday Jun 6, 2013 #
S/E (Tank PT) 25:00 [2]
Heavy Carries, Core
Progression (Barbell Complex + P/E) 1:00:00 [3]
Warm-up:
Row 10 min @ E pace
Main:
6-way Barbell Complex @ 75#, 85#, 95#, 105#,
Rest 1-2 min btwn sets
Then:
1:30 Burpees + 50x Bench Dips + 50x Push-press @ 2x15# DB's + 50x Step-ups @ 18" box + 50x Push-ups + 50x Sit-ups + 500m Row (1:35)
Cool Down
300 sec FLR
Row 10 min @ E pace
Main:
6-way Barbell Complex @ 75#, 85#, 95#, 105#,
Rest 1-2 min btwn sets
Then:
1:30 Burpees + 50x Bench Dips + 50x Push-press @ 2x15# DB's + 50x Step-ups @ 18" box + 50x Push-ups + 50x Sit-ups + 500m Row (1:35)
Cool Down
300 sec FLR
Wednesday Jun 5, 2013 #
Aerobic (Run) 32:00 [1] 3.8 mi (8:25 / mi)
Tuesday Jun 4, 2013 #
Aerobic Power Endurance (60/120's) 27:00 [3]
Monday Jun 3, 2013 #
Aerobic (Run) 32:00 [1] 3.69 mi (8:40 / mi)
Sunday Jun 2, 2013 #
Note
(sick) (rest day)