Training Log Archive: Will.TuckerIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
1 PM
Strength Training 50:00 [4]
DB Bench Press
7x60e
10x70e
2x5x70e
4x70e
3x70e
Cables Flies SS Cable Punches
3 sets of 35e
Incline Bench w/ Dumbbell Dropset
3 sets of 125/35e
Decline Bench w/ Dumbbell Dropset
3 sets of 135/35e
7x60e
10x70e
2x5x70e
4x70e
3x70e
Cables Flies SS Cable Punches
3 sets of 35e
Incline Bench w/ Dumbbell Dropset
3 sets of 125/35e
Decline Bench w/ Dumbbell Dropset
3 sets of 135/35e
Climbing 1:30:00 [4]
Lead Climbed with Bangert:
Cowbell (5.4)
Captain America (5.6, on the arete by the left crack)
A Christmas Story (5.7, had to hang like three times because of crazy pumps)
Matt, John and Rachel came in and got the instructional class for certification and then climbed a bit as well. By the time they finished Bangert and I were toast and just belayed them a bit.
Cowbell (5.4)
Captain America (5.6, on the arete by the left crack)
A Christmas Story (5.7, had to hang like three times because of crazy pumps)
Matt, John and Rachel came in and got the instructional class for certification and then climbed a bit as well. By the time they finished Bangert and I were toast and just belayed them a bit.
Running warm up/down 8:17 [1] 1.04 mi (7:58 / mi)
shoes: Brooks Trance 11
Quick little jog with Bangert that served as:
A cooldown
A means to get to his car and help bring in his futon
A way to test out his knee
A cooldown
A means to get to his car and help bring in his futon
A way to test out his knee
Saturday Jan 12, 2013 #
10 AM
Biking 20:00 [1] 5.2 mi (3:51 / mi)
Strength Training 50:00 [4]
Squats cure cancer
10x135
6x185
5x205
5x210
5x215
Barbell Curl Dropset
3 sets of
90/50
Leg Extension
10x165
10x170
10x175
Weighted Pull-ups SS Preacher Curls
3 sets of
4/70
Leg Curls
3x10x150
Seated Reclining Hammer Curl Dropset
3 sets of
30/20
10x135
6x185
5x205
5x210
5x215
Barbell Curl Dropset
3 sets of
90/50
Leg Extension
10x165
10x170
10x175
Weighted Pull-ups SS Preacher Curls
3 sets of
4/70
Leg Curls
3x10x150
Seated Reclining Hammer Curl Dropset
3 sets of
30/20
Friday Jan 11, 2013 #
4 PM
Climbing 45:00 [4]
Logan's Run (5.5) and Green Machine (5.7)
Horribly pumped
Horribly pumped
Thursday Jan 10, 2013 #
4 PM
Running warm up/down 12:11 [1] 1.0 mi (12:11 / mi)
shoes: Brooks Trance 11
Tried to warm up by running down Flirty... fail.
Running 22:10 [5] 2.53 mi (8:46 / mi)
shoes: Brooks Trance 11
2x800 with 3 minutes of rest.
4x400 with 1:30 of rest.
Jogged a little bit during rest mostly.
4x400 with 1:30 of rest.
Jogged a little bit during rest mostly.
Wednesday Jan 9, 2013 #
4 PM
Strength Training 45:00 [3]
Shoulders and Triceps
One set of Standing DB OHP 8x40e
OHP
3x5x85
4x85
Closegrip Smith Machine Military Press SS Closegrip Smith Machine Bench
1 set with 25lb plates and 2 sets with 30lb each side.
Behind Neck Shoulder Press SS Upright Rows
3x50/3x80
Triceps Pushdowns/Overhead Triceps Extension
3x70/3x50
Shrugs/Plate Shrugs/DB Lat Fly/Triceps Kickbacks
3x70e/3x45e/3x35e/3x35
One set of Standing DB OHP 8x40e
OHP
3x5x85
4x85
Closegrip Smith Machine Military Press SS Closegrip Smith Machine Bench
1 set with 25lb plates and 2 sets with 30lb each side.
Behind Neck Shoulder Press SS Upright Rows
3x50/3x80
Triceps Pushdowns/Overhead Triceps Extension
3x70/3x50
Shrugs/Plate Shrugs/DB Lat Fly/Triceps Kickbacks
3x70e/3x45e/3x35e/3x35
Tuesday Jan 8, 2013 #
4 PM
Running 54:29 [3] 6.68 mi (8:09 / mi)
shoes: Brooks Trance 11
Out Washington, In Thayer
Monday Jan 7, 2013 #
10 AM
Strength Training 1:05:00 [4]
Deadlift
7x135
7x185
5x225
5x245
3x255
1x265
1x275
Lat Pulldowns
3x5x180
Lat Bar Pushdowns
10x37.5
2x10x42.5
Rows
3x5x180
Weighted Pull-ups SS Rear Flyes
2x5x35, 4x35/3x10x30e
7x135
7x185
5x225
5x245
3x255
1x265
1x275
Lat Pulldowns
3x5x180
Lat Bar Pushdowns
10x37.5
2x10x42.5
Rows
3x5x180
Weighted Pull-ups SS Rear Flyes
2x5x35, 4x35/3x10x30e
4 PM
Running 44:46 [3] 5.41 mi (8:16 / mi)
shoes: Brooks Trance 11
Cragston with Dr. Jones