Jan 2 – Jan 8, 2011

Posted: January 2, 2011 in Training Logs

Jan 2  

B/W= 153.0 lbs.

Back and Tri’s – 40 total sets in 90 min’s.

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

  • 45 x w/up (Glass Grip)
  • 90 x 10
  • 90 x 10
  • 135 x 8
  • 135 x 8
  • 135 x 8 
  • 90 x 12 
  • 45 x sat set 

 

1 arm Chin ups

  • 2 sets per arm 

 

Chest supported Seated Machine Rows (under hand grip) 

  • 70 x w/up
  • 70 x 15
  • 130 x 10
  • 145 x 10
  • 175 x 8
  • 100 x sat set

“T” Bar Chest supported Rows

  • 45 x 10
  • 90 x 8
  • 90 x 8
  • 45 x sat set

 

FreeMotion Lat Pull Downs

  • 100 x 15
  • 100 x 15
  • 100 x 15
  • 100 x 15

 

Db Overhead Tri Extentions

  • 70 x 15
  • 70 x 15
  • 70 x 15

 

Bench Weighted Dips

  • 115 x 15
  • 115 x 15
  • 115 x 15

 

Tri Rope Push Downs

  • 80 x 12
  • 90 x 10
  • 100 x 10

 

Streight Bar Tri Press Downs (over hand Grip)

  • 140 x 6
  • 177.5 x 5
  • 197.5(whole stack) x 5
  • 197.5(whole stack) x 5
  • 197.5(whole stack) x 5
  • 100 x sat set
  • 100 x sat set

 

20 min’s Hand bike cardio today. 

Total gym time was 90 min-weights, 20 cardio.   

Jan 3  

B/W= 152.4 lbs.

Chest and Bi’s  w/o “A” 31 sets

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

  • 45 x w/up
  • 70 x 6
  • 90 x 6
  • 115 x 3
  • 125 x 1
  • 135 x 1  PR 
  • 140 x fail – ½ rep
  • 115 x 8
  • 45 x sat set

 

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

  • 45 x w/up 
  • 70 x 3 
  • 90 x 3 
  • 115 x 3 
  • 135 x 1 
  • 146 x fail – ½ rep 
  • 90 x 10 
  • 65 x sat set 

 

Decline Bb Press (plate weight per side only) 

  • 45 x 10
  • 70 x 5
  • 70 x 6
  • 45 x Sat set

 

Machine Preacher Curls

  • 95 x 10
  • 95 x 10
  • 95 x 10
  • 95 x 10
  • 170 x 1
  • 70 x sat set

 

FreeMotion High Cable Fly Curls

  • 40 x w/up
  • 60 x 10
  • 80 x 8
  • 50 x sat set

 

20 min’s Hand bike cardio today.  80 min’s lifting time.

 

“B” work out tonight.

Sat sets for abbs, chest and tri’s.

 

Jan 4

B/W = 152.4     

20 min’s Hand Bike cardio.

 

Jan 5  

B/W= 152.4 lbs.

Back and Tri’s

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

  • 90 x w/up
  • 135 x 3
  • 180 x 3
  • 225 x 3 – ½ reps
  • 180 x 3
  • 135 x 8   
  • 135 x 8
  • 90 x 12

 

Db Pull overs

  • 65 x 10 
  • 75 x 10 
  • 90 x 10
  • 110 x 5   PR
  • 65 x sat set

 

FreeMotion Lap Pull Downs

  • 100 x 10
  • 160 x 10
  • 200(stack) x 10  PR
  • 80 x Sat set

 

Bench weighted Dips

  • 90 x 10
  • 190 x 15
  • 190 x 10
  • 90 x 12

 

DB Over Head Tri Extensions

  • 80 x 10
  • 85 x 12
  • 100 x 10
  • 110 x 18  PR

 

Tri Cable Press Downs

  • 105 x 10
  • 105 Right Tri tweek pain, shut down to prevent injury

 

NO “B” work out tonight. Let the Tri heal.

Last 2 days off everything.

Jan 8  

B/W= 151.4 lbs.

Chest and Bi’s

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

  • 45 x w/up
  • 70 x 8
  • 95 x 3
  • 105 x fail – ½ rep
  • 70 x 8
  • 70 x 6
  • 45 x sat set

 

H.S. ISO Incline Press

  • 45 x w/up
  • 90 x 8
  • 115 x 3
  • 125 x 2  PR
  • 135 x fail – ½ rep
  • 125 x fail – ½ rep
  • 90 x sat set

 

Bb Bench Press (plate weight per side only)

  • 55 x Sat set
  • 55 x Sat set
  • 55 x Sat set

 

1 Arm Chin ups

  • 1 set, 10 each arm

 

Laying High Cable Flat Bar Curl Downs

  • 40 x 10
  • 70 x 10
  • 110 x 10
  • 140 x 4
  • 80 x 15
  • 80 x 11

 

20 min’s Hand Bike Cardio.

 

Elbow is better but not 100%.  Weight is coming down slow.  Veins and cuts coming in.  

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