12/ 12th threw 18th /2011

Posted: December 12, 2010 in Training Logs

 12/13 Chest Day  

Body weight = 155.2  ( I weigh myself first thing at wake up after M/Ting bladder. )

Dumbbell Flat Bench Presses

 60’s for a warm up.

  • 80’s  x  10
  • 90’s  x  6
  • 100’s  x  3 

50’s for a  saturation set

 Machine Extended Arm Flies

130 for a warm up

  • 205  x  4
  • 235  x  3
  • 280  x  1/3 (fail)
  • 305  x  1/4  (fail)

245 for a sat set.  –  155 for a sat set.

Hammer Strength ISO Incline Chest Press (plate weight per side only)

45 for a warm up set

  • 90 x 1 , 2
  • 115 x 3/4,  3/4
  • 120 x 1/3
  • 125 x 1/3

45 for a sat set.

Fixed Barbell Seated Curls JB Style

45  x  10

55  x  10,  10,  6   ( continues tension curls)

Free Motion Extended Arm Cable Curls

  • 60  x  10
  • 50  x  15,  15  

20 min.  hand bike cardio. 

I had fails but the way my fails are done I may be at a stuck point with a static hold for 20-30 sec.    I just don’t fail and drop the weight. I try to drive threw even if there is any forward movement at all no matter how small.    

I’m going back to doing a “B” work out at night.  This work out will be strictly saturation sets.  

Tonight Bb presses and Bi cable curls.   12 – 15 reps and as many sets as it takes to get a great pump.

 

12/14th –  Shoulder – Forearms

 B/W= 153.8 , I was in a rut of drinking more coffee than water. Yesterday I only had 1 cup and made sure I hit my gallon of water. This morning showed the difference it makes. 

On to the work out. 

H.S. ISO Shoulder Press

45  x  w/up

  • 70  x  10
  • 90  x  5,  F (?)

45  x  sat set

Extended Arm Machine Reverse Flies

115  x  w/up

  • 145  x   10
  • 175  x  10
  • 290  x  2 – 1/3 reps
  • 205  x  3

100  x  sat set

RK Style Db Shrugs (rep 10 was a static hold)

  • 130’s  x  10,  10, 10, 10

Fixed Bb Wrist Curls

  • Forward    45lb bar  x  sat sets
  • Reverse   35lb bar  x   sat sets

“B” work out at Home.

Low pulley Delt –  Front, Side and  Rear  raises.     All sat sets.

12-15   Back and Tri day

 Was sick today and was below zero. So I just worked out at home and did Back and Tri saturation sets.   

 

12-16   Cardio only day.

20 min’s hand bike cardio this morning.

   I haven’t been logging my weight because I have been sick and my weight is bouncing  all over the place.  Between 154.8 and 153.0 .  

    Water retention from being sick, has been the reason for the weight differences.     I’m sure once I kick this cold or what ever it is, my weight will stabilize to  steady readings.    Then I will start logging my weight again.

   Tomorrow will be chest.

12-17,  Chest and Bi’s

B/W back at 153.6

AAEFX Joint Rehab pre work out.

Db Flat Presses

60’s for warm up

  • 85’s  x  10
  • 100’s  x  5 , Rep Personal Record
  • 110’s  x  fail (1/2  rep)

85’s for saturation set

Hammer Strength ISO  Flat Press  (plate weight per side only)

45  x  w/up

  • 90  x  8
  • 115  x  fail (3/4)
  • 90  x  6

45  x  Sat set

Hammer Strength ISO  Incline Press  (plate weight per side only)

  • 90  x  4
  • 115  x fail (3/4)
  • 125  x  fail (1/2)
  • 130  x fail (1/2)

45  x  Sat set

E-Z Bar Preacher Curls  (plate weight per side only)

10  x  w/up

  • 20  x  10
  • 30  x  10
  • 40  x  2

Fixed Bb JB Curls

  • 55  x  10,  8,  8

Db Seated Curls

  • 50’s  x  10,  10

20 min’s Hand Bike Cardio.  

“B” Work out tonight will be Sat Sets for Chest and Bi’s.

12-18


B/W= 153.8

20 min’s hand bike cardio= 143 cals, 3.8 miles. NEW PR for me.
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