Jan 9th – Jan 15th

Posted: January 15, 2011 in Training Logs

Jan 9  

B/W= 151.8 lbs.  NEW Macro’s  Pro = 175, Carbs = 135, Fats = 40

 

Delt’s and Traps

Db Over Head Shoulder press

  • 40’s x w/up
  • 50’s x 10
  • 60’s x assisted 6
  • 50’s x 10

 

Db Front Delt Raises (palm up)

  • 35’s x 10 
  • 35’s x 10 
  • 35’s x 10  These are a PR for palm up. 

 

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

  • 55 x w/up
  • 90 x 5
  • 115 x 5
  • 125 x 3 PR
  • 45 x sat set

 

Machine Delt Raises (Super Sets)-Front single arm- R/L- then side both arms.

  • Stack x fail
  • 100 x 10,10,3
  • 190 x 10,10,2

 

Machine Revers Flies  (knife/karate chip grip, palm down) 

  • 130 x 62 sec. static hold
  • 130 x 10
  • 130 x 10

 

Db Face down Incline Bench Shrugs

  • 130 x 10
  • 130 x 10
  • 130 x 10
  • 130 x 10

20 min’s Hand Bike Cardio.  I did constant resistance, tried HIIT but elbow didn’t like it yet.  

 

Jan 10  

B/W= 152.0 lbs.  **NEW** Macro’s

  • Pro = 175, Carbs = 130 (down another 5g’s), Fats = 40

 

“A” work out

Back and Tri’s Gym time 80 min –  20  for cardio 

Db Pull over’s to warm the back up

  • 60 x 10
  • 60 x 10
  • 60 x 10

Machine Chest Supported Underhand Rows

  • 85 x 10 
  • 130 x 10 
  • 175 x 10 
  • 220 x 10 
  • Stack(305) x fail – 1/3 rep 
  • 295 x fail – ½ rep 
  • 85 x sat set 

FreeMotion Lat Pull Downs

  • 120 x 10
  • 140 x 10
  • 140 x 10
  • 80 x sat set

 

Weighted Bench Dips

  • 90 x w/up , Deep almost butt to floor
  • 150 x 10
  • 90 x sat set (30)

 

Fixed Bb Skull Crushers

  • 65 x 6  (elbow discomfort)
  • 65 x 6 Super Set with  Close grip press 65 x 15

 

 

Machine Tri  Extensions

  • 95 x 10
  • 100 x 10
  • 130 x 10
  • 130 x 10
  • 100 x slow sat set

 

Straight Bar Tri Press Downs Palm Up Grip

  • 90 x 10
  • 110 x 10
  • 150 x 5 

 

20 min’s Hand Bike Cardio.  HIIT but elbow didn’t like it at normal level so went 1 level down.

 

“B” work out: Saturation

Lat Pull Downs – Pro Grip.   Weighted Abb Crunches, Tri Press Downs as elbow allows. 

 

Jan 11th &  12th

Off weights 20 min’s hand bike cardio on 11th.

12th  off everything. 

13th,  re-feed and back to gym and weights.

I am happy with the progress thus far.  

Progress pis from 11th posted. I felt good enough to stand and get a few back shots.

 

Jan 13th  

B/W= 150.4 lbs.  Re-Feed  Macro’s  Pro = 175, Carbs = 230, Fats = 40

Chest and Bi’s

 

Db Low Incline Press

  • 50’s x w/up
  • 80’s x 10
  • 90’s x fail ½ rep
  • 85’s x fail ¾ rep (no brake after the 90’s f )
  • 85’s x 6   PR

 

Db Flat Press

  • 100’s x 1 assist 
  • 80’s x 6 

 

Machine Extended Arm Flies

  • 80 S.S. with 100 x w/up
  • 200 x 3
  • 260 x 4
  • 140 x sat set
  • 110 x sat set
  • 270 x 2
  • Stack x fail

 

Db Seated Alternating Curls  

  • 40’s x 10
  • 45’s x 10
  • 60’s x 6  PR

 

Fixed Bb Curls  JB Style

  • 45 x 10
  • 45 x 10
  • 55 x 9
  • 55 x 8
  • 55 x 5

 

Machine Preacher Curls

  • 95 x 10
  • 50 x sat set
  • 65 x sat set

 

20 min’s HIIT Hand Bike Cardio.    Gym was packed and made it hard to keep in a flow. 

 

Work Out “B”

2 sat set Bb presses,  7 sat sets of Low Cable Curls,  3 sets of weighted Ab Crunches.

NOTE:  I love re-feed days.    I have not been doing them once a week just as I felt I needed it,  but from here on I will have a re-feed once a week.

Jan 14th  

B/W= 151.0 lbs.  Day after Re-Feed,  Macro’s  Pro = 175, Carbs = 130, Fats = 40

Delts and Traps

 

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

  • 45 x w/up
  • 70 x 10
  • 80 x 10
  • 90 x 3
  • 115 x 3 
  • 135 (3 plates per side) x 2  PR
  • 45 x sat set
  • 45 x sat set

 

Db Front Raises S.S with Db Side Delt Raises

Alternating front palm up / front palm down / per side

  • 35’s x 10 / 4 / 8
  • 35’s x 10 / 5 /10
  • 35’s x 10 / 8 /8

 

Db Seated Face up Shrugs ( used 55’s for saturation, full gym and rack was empty for my weight range for fronts)

  • 55’s x 15, 18, 20, 20

 

Delt day so no Hand Bike Cardio.    Gym was packed and made it hard to keep in a flow again

 

Work Out “B”

 3 sat set Low cable Side Delt raises, 3 sat sets High cable Rear delt pulls. 3 sets of weighted Ab Crunches.

30 total sets today.

Jan 15th  

B/W= 150.6 lbs.    Macro’s  Pro = 175, Carbs = 130, Fats = 40

Back and Tri’s

 

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

  • 45 x w/up
  • 90 x 10
  • 135 x 8
  • 180 x 6 PR?
  • 135 x 10 
  • 135 x 10
  • 90 x sat set
  • 45 x sat set

 

Chest Supported “T” Bar Rows

Wide grip S.S. with Hammer grip

  • 45 x 10 / 10
  • 90 x 10 / 2
  • 45 x 10 / 10 (slow squeezing sat sets)

 

Arm Chin ups (Right/Left)

  • 10 / 10

 

FreeMotion Lat Pull Downs

  • 80 x sat set
  • 80 x sat set
  • 80 x sat set

 

Db Pull Overs

  • 80 x 5 (pulling GoGear so stopped to re position it)
  • 80 x 10
  • 80 x 10

Flat Bar Tri Press Downs

  • 70 x w/up
  • 130 x 5
  • 180 x 5
  • 197.5(stack) x 5
  • Stack x 5
  • 100 x sat set
  • 60 x sat set (very hand positions)

20 mins Hand Bike cardio.

Back wasn’t to good so no “B” work out. Rest and get up for meals only.

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