Jan 16th threw Jan 22nd

Posted: January 16, 2011 in Training Logs

Jan 16th

 B/W = 149.6

20 mins hand Bike cardio only.

 

Jan 18th  

B/W= 149.8 lbs.      Macro’s  Pro = 175, Carbs = 130, Fats = 40

Chest and Bi’s

 

Db Low Incline Press

  • 50’s x w/up
  • 70’s x 5
  • 90’s x fail ½ rep
  • 90’s x fail ¾ rep
  • 70’s x 7

 

Bb Decline Press

  • 135 x w/up 
  • 225 x 5 
  • 275 x 1  PR
  • 135 x sat set
  •  

 

Machine Extended Arm Flies

  • 130 x w/up
  • 175 x 10
  • 220 x 7
  • 220 x 8
  • 220 x 5
  • 145 x sat set

 

Fixed Bb Curls  JB Style ( 2-1-4-1 tempo )

  • 45 x 10
  • 45 x 10
  • 45 x 10
  • 45 x 10

 

Machine Preacher Curls

  • 70 x 20 (10 top ½, 10 bottom ½ )
  • 100 x 20 (10 top ½, 10 bottom ½ )
  • 130 x 4 full
  • 130 x 3 full
  • 80 x sat set

 

20 min’s HIIT Hand Bike Cardio.    

 

Work Out “B”

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

 

Jan 19th  

B/W= 150.4 lbs.  (water retention)    Macro’s  Pro = 175, Carbs = 130, Fats = 40

Delts

 

Delt Machine Side Raises

  • 65 x w/up
  • 80 x 10
  • 95 x 6
  • 110 x 2 (single arm x 10 )  

 

H.S. ISO Shoulder Press

  • 45 x w/up 
  • 90 x 10 
  • 45 x sat set
  • 90 x 8
  • 45 x sat set

 

Db Reverse Flies

  • 20’s x 10
  • 20’s x 10
  • 20’s x 10
  • 20’s x 10

 

Db Front raises.

  • 35’s x 10
  • 35’s x 10
  • 35’s x 8
  • 35’s x 7

 

Db Shrugs (Incline bench face down)

  • 130’s x 10
  • 130’s x 18  PR

No Hand Bike on Delt day.

 

Work Out “B”
 
9 sat sets of Low Cable Delt Raises,  3 sets of weighted Ab Crunches.

Jan 20th

B/W= 150.0 lbs.     Re-Feed Day = Macro’s – Pro = 175, Carbs = 230, Fats = 40


Back and Tri’s

H.S. ISO Chest Supported Seated Row
• 90 x w/up
• 180 x 5
• 90 x 12
• 180 x 7
• 90 x sat set

H.S. ISO High Row
• 90 x 12
• 180 x 6
• 90 (glass Grip) x 11
• 180 x 9
• 90 x sat set

Machine Seated Chest Supported Row
• 90 x 12
• 135 x 10
• 90 x 12
• 150 x 10
• 80 x sat set

Db Pull overs
• 90 x 5
• 110 x 7   PR

Db Over Hear Tri Press
• 70 x 10
• 70 x 12

Weighted Bench Dips
• 145 x 20

Rope Tri Press Downs (slow)
• 80 x 10
• 100 x 10

Fixed Bb Sckull Crushers
• 45 x 10
• 45 x 12 (reverse grip)

20 mins Hand Bike Cardio

Work Out “B”
4 sat set Tri Rope Press Downs
2 sets Pro Grip Lat Pull Downs

Jan 22th  

B/W= 150.4 lbs.    New Maro’s – dropped another  10g   in carbs

  Macro’s – Pro = 175, Carbs = 120, Fats = 40

Chest and Bi’s

H.S. is plate weight per side only.

H.S. ISO Incline Press

  • 70 x 10
  • 70 x 10
  • 100 x 6
  • 125 x 2
  • 125 x 2
  • 90 x 6
  • 90 x 5
  • 45 x sat set

 

Extended Arm Machine Flies (seat as low as it went)

  • 120 x slow and squeeze sat sets
  • 120 x slow and squeeze sat sets
  • 120 x slow and squeeze sat sets

 

H.S. Seated Flat Press

  • 45 x w/up
  • 90 x 3
  • 90 x 3

 

Db Pull Presses at slight Incline

  • 50’s x w/up
  • 75’s x 6
  • 90’s fail ½ rep  (tri/elbow discomfort)

 

Db Incline Bench Curls (slow)

  • 30’s x 10
  • 30’s x 10
  • 30’s x sat set

 

Machine Preacher Curls

  • 1 arm 50 x 6 each
  • 1 arm 65 x 5 each
  • 1 arm 65 x 6 each
  • 140 x 5, – 2 arms    

 

20 mins Hand Bike Cardio

 

Work Out “B”

4 sat set Weighted Abb Crunches

3 sets Low Cable Flat Bar Bi Curls

2 sets Bb Bench press

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