Training Log Archive: Will.TuckerIn the 7 days ending Jan 27, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Jan 27, 2013 #
3 PM
Strength Training 50:00 [3]
Fire alarm went off, guess that signals a workout.
Shoulders
OHP
10x45
8x75
5x85
3x95
4x85
5x65
Front Bar Raise SS Upright Row
2x10x70
8x70
Arnold DB ShoulderPress
3x8x35e
DB Lat Raise Dropset
three sets of 30/15
Really focused on form with the 15s, felt the burn too.
Standing Shrug Machine
12x90
2x12x110
Shoulders
OHP
10x45
8x75
5x85
3x95
4x85
5x65
Front Bar Raise SS Upright Row
2x10x70
8x70
Arnold DB ShoulderPress
3x8x35e
DB Lat Raise Dropset
three sets of 30/15
Really focused on form with the 15s, felt the burn too.
Standing Shrug Machine
12x90
2x12x110
Running 22:12 [3] 3.0 mi (7:24 / mi)
shoes: Brooks Trance 11
Did two miles on at below 7 minute pace with half mile of slow jog @ 8 min pace
Other 3:40 [1] 0.25 mi (14:41 / mi)
shoes: Brooks Trance 11
Walked .25 miles for a cool down
Saturday Jan 26, 2013 #
9 AM
Strength Training 1:00:00 [5]
Chest Day
Biking warm up/down 15:00 [1] 3.78 mi (3:58 / mi)
Cool down on the bike
Friday Jan 25, 2013 #
5 AM
Strength Training 35:00 [4]
Glorious Arms Day
Barbell Curl SS CG Bench Press
5 sets of 100
DB Curls SS Cable Pushdowns
5 sets of 25 SS 70
Barbell Preacher Curls SS Barbell Overhead Triceps Extension
5 sets of 50
Concentration Curls SS Triceps Kickbacks
3 sets of 35
Working out in the morning the past two days has been AWESOME. Gonna try and make it a regular thing. Also, OJ + Berry flavored protein = awesome.
Barbell Curl SS CG Bench Press
5 sets of 100
DB Curls SS Cable Pushdowns
5 sets of 25 SS 70
Barbell Preacher Curls SS Barbell Overhead Triceps Extension
5 sets of 50
Concentration Curls SS Triceps Kickbacks
3 sets of 35
Working out in the morning the past two days has been AWESOME. Gonna try and make it a regular thing. Also, OJ + Berry flavored protein = awesome.
3 PM
Core 30:00 [5]
3 sets of Hanging Leg Raises
4x25 Roman Chair Sit-ups
3x25 Leg Raises
3x25 Russian Twist
3x15 Hyperextension
2x25 Froggers
4x25 Roman Chair Sit-ups
3x25 Leg Raises
3x25 Russian Twist
3x15 Hyperextension
2x25 Froggers
4 PM
Climbing 1:10:00 [3]
Bouldering warm-up
Top-Roped Scott's Nightmare, 5.8
Led Ghost Protocol 5.6
Bouldered some more
Top-Roped Scott's Nightmare, 5.8
Led Ghost Protocol 5.6
Bouldered some more
Thursday Jan 24, 2013 #
5 AM
Strength Training 35:00 [4]
Morning SQUATS
10x135
10x175
10x185
7x195
5x205
4x215
Leg Extension
10x180
10x185
10x190
Leg Curls
10x170
10x175
10x175
Hip Abduction/Hip Adduction Superset
3x15x200/190
Calf Raises
3x15x110
10x135
10x175
10x185
7x195
5x205
4x215
Leg Extension
10x180
10x185
10x190
Leg Curls
10x170
10x175
10x175
Hip Abduction/Hip Adduction Superset
3x15x200/190
Calf Raises
3x15x110
Wednesday Jan 23, 2013 #
4 PM
Running 4:30 [3] 0.53 mi (8:29 / mi)
shoes: Brooks Trance 11
Warm-up to Jewish Chapel.
Cross Training 50:00 [3]
Crosstraining Behind the Jewish Chapel
25 incline su's
dips to failure
traverse pull up bars
25 rock/log presses
25 russian twists w/rock
25 elevated pu's
25 burpees
chin ups to failure
later rinse repeat for three sets
Skipped out of burpees at the end. My chest had reached total muscle failure from bench yesterday.
25 incline su's
dips to failure
traverse pull up bars
25 rock/log presses
25 russian twists w/rock
25 elevated pu's
25 burpees
chin ups to failure
later rinse repeat for three sets
Skipped out of burpees at the end. My chest had reached total muscle failure from bench yesterday.
Running 4:30 [1] 0.55 mi (8:11 / mi)
shoes: Brooks Trance 11
jog back in
Tuesday Jan 22, 2013 #
11 AM
Cross Training 45:00 [3]
PE450 Lab
Readiness Drill
20 minutes of:
15 push-ups
Stairway to Heaven
15 sit-ups
jog to end of hall
15 mountain climbers
sprint back down hall
15 sit-ups
jog back down StH
Lather, rinse, repeat
then some cooldown stuff at end.
Readiness Drill
20 minutes of:
15 push-ups
Stairway to Heaven
15 sit-ups
jog to end of hall
15 mountain climbers
sprint back down hall
15 sit-ups
jog back down StH
Lather, rinse, repeat
then some cooldown stuff at end.
2 PM
Strength Training 1:20:00 [4]
Chest and Back Lifting. Word.
Monday Jan 21, 2013 #
7 AM
Climbing 1:30:00 [3]
Some climbing this morning. Top-roped a couple of routes and then bouldered a bunch too.
5.7+ What Am I Doing Here?
5.9 Choom Gang
Until I found....
5.7+ What Am I Doing Here?
5.9 Choom Gang
Until I found....
Strength Training 45:00 [3]
OHP
10x45
4 set of 95
10x70
Arnold Press
3x6x40e
Plate Raises/Upright Plate Press
3x45
Upright Rows
3x75(?)
Upright Bar Raises SS Lat Raises
3x40(?) / 3x25e
Shrugs
3x60e
10x45
4 set of 95
10x70
Arnold Press
3x6x40e
Plate Raises/Upright Plate Press
3x45
Upright Rows
3x75(?)
Upright Bar Raises SS Lat Raises
3x40(?) / 3x25e
Shrugs
3x60e