12-19 threw 12-25

Posted: December 19, 2010 in Training Logs
12-19 Shoulders and Traps
Smith Shoulder Presses.
– rotateing between in front and behind head
(plate weight per side only)
Bar x w/up
25 x 10
35 x 10
45 x 7
55 x 3
25 x Sat set

Machine Extended Arm Reverse Flies

105 x w/up
165 x 10
195 x 10
105 x Sat set

Seated Db Shoulder Presses

40’s x 12, 12, 11, 8

Db Incline Bench Face down Shrugs Static wholed on last rep.

130’s x 11, 11, 11, 11, 11, 11

“B” work out tonight will be Sat sets of Side, Front and Rear cable Delt raises.

12-20    Back and Tri’s


H.S. ISO Chest Supported High Row .
(plate weight per side only)

90 x w/up
90 x 10
135 x 10
180 x 10
270 x 1/3
90 x Sat set

H.S. ISO Chest Supported Seated Row
(plate weight per side only)

125 x 10
170 x 8
275 x 1/3
215 x 4
125 x Sat set

Machine Underhand Chest Supported Rows

Back to back sets with weight raiseing each set, peeking, then back down.

High Cable Tri Press Downs

Back to back sets with weight raiseing each set, peeking, then back down.

1 Arm Chin Up’s

R arm -10 / L arm -8 , L arm – 8 / R arm – 9

Fixed Bb Laying Skull Crushers

45 x 10, 10

20 min Hand Bike Cardio.

“B” Home work out tonight will be Sat sets for Back and Tri’s.

 

12-21-2010

20 min’s Hand Bike cardio.  

Tomarrow is Chest and Bi’s.

12-22 Chest and Bi’s

Rep Range and Speed sets. ( 3 of us worked out together, Jer, his freind and I )

Db Low Incline Presses
60 x 10
70 x 10
80 x 8

Db Flat Presses
80 x 10
100 x 5
100 x 4
50 x Sat set

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

70 x 10
70 x 10

Hammer Strenght Seated Incline Press
(plate weight per side only) (speed sets)

70 x 10
70 x 10

Fixed Bb Curls
(speed sets)

45 x 10
45 x 10
45 x 10

Laying High Cable Curls
(speed sets)

70 x 10
90 x 10
100 x 10
130 x 8

Extended Arm High Fly Cable Curls
(speed sets)

50 x 10
50 x 10
50 x 10
50 x 10

20 min Hand Bike Cardio.

“B” Home work out tonight will be Sat sets for Chest and Bi’s.

Dec 23

B/W= 153.6 lbs.
Delts and Traps


H.S. ISO Shoulder Press  (plate weight per side only)
• 45 x w/up
• 90 x 6
• 90 x 6
• 115 x fail
• 90 x 6
• 45 x Sat set

Db Side Delt Raises  (Glass Style)
• 20 x 10
• 20 x 10
• 20 x 10
• 20 x 10

Reverse Machine Flies
• 100 x 10
• 130 x 10
• 160 x 10
• 100 x Sat set

Db Shrugs  (last rep a static hold for a 10 count)
• 130’s x 10
• 130’s x 10
• 130’s x 10
• 130’s x 10

Being a delt day NO Hand bike cardio today.  Tomarrow will be Back and Tri’s.

Dec 24  

 

Back and Tri’s   Sat set day (home work out “A” and done again for “B” w/o tonight)

Lat Pull Downs (behind the head)

  • 6 Sets

 

Bench Pull ups

  • 6 Sets

 

Tri Press Downs

  • 6 Tri/Super Sets

 

NO Hand bike cardio today. Gym was closed so everything done at home.

Dec 25  

B/W= 153.4 lbs.


A wonderful present to me.
Today was a off everything in the rotation.
SO I get to have the whole day off and celebrate Jesus B-day.

Merry Christmas to anyone reading this and following my logs.

 Tomorrow will be off day again, Mon will be Chest, Bi’s and cardio.

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