Dec 26 – Jan 1st 2011

Posted: December 27, 2010 in Training Logs

Dec 27

B/W= 153.0 lbs.
Chest and Bi’s

Db Flat Press’s
• 80’s x w/up
• 100’s x 3
• 100’s x 1
• 80’s x 4
• 80’s x 4
• 50’s x Sat set

H.S. Incline ISO Press (Plate weight per side only)
• 45 x w/up
• 90 x 3
• 115 x 1 assisted
• 125 x fail
• 45 x Sat set

Machine Preacher Curls
• 5 reps starting at 35 stepping up till can’t do 5 reps
    > 3 sets , 35-110 /35-130 /set 3 = 35-110 -> then going down to 35 again.
• 80 x 10
• 80 x 10
• 80 x 7

Db Seated Curls Wide Angle
• 30’s x 10
• 30’s x 10

Db Concentration Curls
• 30’s x 10
• 30’s x 10
Db Low Incline Press
50’s for Sat set.

20 Hand bike cardio today.

“B”    w/o  tonight = Sat sets for chest and Bi’s

 
Dec 28

B/W= 152.2 lbs.

Delts and Traps (Saturation day)

H.S. ISO Shoulder Press  (plate weight per side only)
• 45 x 4 sets

Reverse Machine Flies
• 100 x 4 sets

Db Front Delt Raises (Palm up)
• 20 x 2 sets

Db Front Delt Raises (Palm down)
• 20 x 2 sets

Db Side Delt Raises (Glass Style)
• 20 x 4 sets

Db Incline Shrugs (Seated face up, last rep’s done alternating single side)
• 80’s x 4 sets
Being a delt day NO Hand bike cardio today. Tomorrow a Sat sets Back and Tri day.

Dec 29

B/W= 152.4 lbs.

Back and Tri’s (Saturation day, low weight, slow squeeze & hold reps)
H.S. ISO Seated Row
• 4 sets

H.S. ISO High Row
• 4 Sets

Free Motion Lat Pull Downs
• 4 sets

Dips
• 2 (tri sets) 2nd set vid.

Tri Press Downs (palm down)
• 2 sets

Tri Press Downs (ropes)
• 2 sets

Reverse Grip Bench Press
• 4 sets
20 min’s Hand Bike Cardio. Tonight sat sets for Back and Tri’s again.

 

Dec 30th

Off everything today.  Re-feed day

 

Dec 31  

Day after re-feed, B/W= 154. lbs.

Chest and Bi’s  

H.S. ISO Flat Press (plate weight per side only)

  • 45 x w/up
  • 90 x 5
  • 135 x fail ¾ rep
  • 135 x 3
  • 147.5 x fail ¾ rep
  • 135 x 1
  • 90 x sat set
  • 90 x sat set

 

Decline Bb Press (plate weight per side only)

  • 45 x 10
  • 55 x 10
  • 70 x 5
  • 70 x 3
  • 70 x 3
  • 45 x 10

 

Db Flat Press’s

  • 80’s x 1
  • 80’s x 1
  • 50’s x sat set

 

FreeMotion High Cable Fly Curls

  • 45 x w/up
  • 60 x 10
  • 70 x 10
  • 80 x 3
  • 45 x sat set

 

 

Laying High Cable Curl down’s (palm’s up flat bar)

  • 60 x w/up
  • 90 x 10
  • 110 x 10
  • 130 x 6
  • 150 x 3
  • 90 x sat set

 

 

Db Hammer curls Super Set with Palm up wide Db sat set curls

  • 60’s x 8 / 30’s x sat
  • 60’s x 5 / 30’s x sat
  • 60’s x 5 / 30’s x sat

 

 

Machine Preacher Curls

  • 155 x 1
  • 65 x sat set
  • 65 x sat set
  • 65 x sat set
  • 65 x sat set

Jer couldn’t make it so it was just Tammy setting me up.

Total 39 sets. 

Jan 1  

B/W= 153.6 lbs.

Delts

Db Front Delt Raises (palms up)

  • 30’s x 10
  • 30’s x 10
  • 30’s x 10

 

Db Front Delt Raises (palms down)

  • 30’s x 10
  • 30’s x 10

 

Db Side Delt Raises (Glass Style)

  • 30’s x 10
  • 30’s x 10
  • 30’s x 10
  • 30’s x 10

 

H.S. ISO Shoulder Press (plate weight per side only)

  • 45 x w/up
  • 90 x 12
  • 115 x 4 PR
  • 120 x 3 PR (new)
  • 45 x Sat set

 

Machine Front Delt Super Set with Machine Side Delt Raises

  • R x 10/L x 10/Side x 10 for 3 sets all at 110

 

Reverse Machine Flies

  • 100 x Sat set  x 3 sets with a palm down, open hand, knife style grip.

Being a delt day NO Hand bike cardio today.

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