Jan 23rd – Jan 29th

Posted: January 24, 2011 in Training Logs

Jan 24th  

B/W= 149.4 lbs.      Macro’s  Pro = 175, Carbs = 120, Fats = 40

Delts = “A” Workout 31 sets in 1 hour.

 

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

  • 45 x w/up
  • 90 x 5
  • 135 x 4  PR
  • 90 x 10
  • 45 x sat set
  • 90 x 6
  • 45 x sat set

 

 

 

 

 

Machine Extended Arm Reverse Flies ( knife grip ) 

  • 100 x w/up
  • 130 x 5
  • 175 x 5
  • 145 x 8
  • 190 x 5
  • 160 x 7
  • 130 x sat set

 

Db Side Delt Raises

  • 30’s x 10
  • 30’s x 10
  • 30’s x 10
  • 40’s x 8
  • 40’s x 8

 

Db Front Delt Raises (palm up / palm down)

  • 40’s x 10/2
  • 40’s x 8/2
  • 40’s x 8/2

 

Low Cable Reverse 1 arm Flies

  • 30 x 10/10
  • 30 x 10/10
  • 30 x 10/10
  • 30 x 10/10
  • 30 x 10/10
  • 30 x 10/10

 

No hand bike Delts were to fried. 

 

Work Out “B”

 

4 sets Light Low Cable Delt Raises, 3 sets of weighted Ab Crunches.

Jan 25th

——————————————————————————–

Don’t get a nose bleed reading this.

B/W= 148.8 lbs. Macro’s Pro = 175, Carbs = 120, Fats = 40

Back and Tri’s = “A” Workout 40 sets in 1 hour. Everything done slow and hold/squeeze.

Db Pull overs

• 80 x 10

• 80 x 10

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

• 45 x w/up

• 90 x 18

• 90 x 10

• 90 x 10

• 90 x 10

• 90 x 12

Machine Chest Supported Rows

• 100 x 10

• 100 x 10

• 100 x 10

• 100 x 10

• 160 x 10

• 160 x 10

• 115 x 10

Lat Pulldowns (pro grip)

• 115 x 10

• 145 x 10

• 190 x 6

• 115 x 10

• 115 x 10

FreeMotion Machine Lat Pulldowns

• 100 x 12

• 100 x 12

• 100 x sat set

Tri Press Downs (straight bar)

• 80 x w/up

• 140 x 5

• 197.5(stack) x 6

• Stack x 9 PR

• 80 x 10

• 80 x 10 (underhand grip)

Machine Tri Extentions
     Both arms
• 64 x 10

• 64 x 10

Alternating Arms

• 40 x 10/10

Both Arms

• 65 x 10

Sets of 5 reps, Alternation Arms

30 x 3 sets, hitting total 15 reps each arm before a brake

30 x 4 sets hitting total 20 reps per arm.

Work Out “B”

4 sets Pro grip Lat Pulldowns, 3 Tri sets of Tri Press downs, 3 sets of weighted Ab Crunches.

No cardio today. Hand Bike was taken.

Jan 26th

B/W = 148.2

Off everything today.  Pretty happy with the weight loss kicking back in.  Tomarrow is a re-feed day.  

I’m on track to reach my goal of on or around (depending on how I look) a show weight of 140.   11 weeks to go untill my 1st show.

Jan 28th  

B/W= 149.2 lbs.  Day after re-feed

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

Chest and Bi’s  “A” work out 40 sets,  15 sec breaks

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

  • 45 x w/up
  • 90 x 8
  • 135 x 3
  • 135 x 3
  • 135 x 1
  • 90 x 6
  • 90 x 7
  • 90 x 6
  • 45 x sat set

 

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

  • 45 x 8
  • 70 x 5
  • 70 x 5
  • 70 x 5
  • 70 x 5
  • 70 x 3
  • 70 x 5
  • 45 x 10
  • 45 x sat set
  • 45 x sat set

 

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

  • 45 x 8
  • 45 x 8
  • 45 x 8
  • 105 x f  ½  rep
  • 90 x f  ½ rep

 

High Cable Flies

  • 50 x 15
  • 80 x 5
  • 50 x 18
  • 50 x sat set

 

E-Z Bar Preacher Curls

  • 50 (plate weight) x 2,  Elbow pain from the arm support 

Machine Preacher Curls 

  • 80 x 1  Again bad elbow pain from arm support

 

Fixed Bb JB Curls slow tempo

  • 45 x 8
  • 45 x 8
  • 45 x 8

High Cable Curl Downs Straight bar

  • 55 x w/up
  • 85 x 10
  • 95 x 10
  • 115 x 10
  • 95 x 10  went to hold and squeeze sets.
  • 65 x 10
  • 65 x 10
  • 65 x 10

Started Hand bike cardio, ½ way in sneezed and slammed left elbow on the handle.

  • Work Out “B”

3 sets weighted Abb Crunches, 3 sets Bb Bench press, 4 sets Low Single Arm Cable Curls

Jan 29th  

B/W= 148.0 lbs. 

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

Delts and Traps  “A” work out 30 sets,  15 sec breaks, total sets today = 40

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

  • 45 x w/up
  • 90 x 5
  • 140 x 1  ( weight PR, total weight= 300 lb’s )
  • 90 x 8
  • 90 x 6
  • 90 x 6
  • 90 x 5
  • 45 x sat set

 

Machine Arnie Press

  • 50 x 12
  • 50 x 12
  • 50 x 10
  • 50 x 7

 

Machine Reverse Flies

  • 100 x 10 – static holds
  • 130 x 10
  • 130 x 10
  • 130 x 10
  • 100 x 10 – static hold reps from here down
  • 100 x 10
  • 100 x 10
  • 100 x 10

 

Db Front Delt Raises – Palm up

  • 40’s x 6
  • 40’s x 6
  • 40’s x 7

 

Db Seated Shrugs- face up

  • 60’s x 15 – static holds
  • 60’s x 20
  • 60’s x 20
  • 60’s x 15
  • 60’s x 20 – Speed reps from here down
  • 60’s x 20
  • 60’s x 20

 

Work Out “B”

4 sets weighted Abb Crunches, 6 sat sets Low Single Arm Cable Side Delt Raises

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s