Jan 30th – Feb 5th

Posted: February 1, 2011 in Training Logs

Jan 30th  

B/W= 147.6 lbs. 

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

Back and Tri’s  “A” work out 29 sets,  15 sec breaks, total sets today = 40

Lat Pull Downs (close chin up grip)

  • 115 x 15
  • 115 x 12
  • 115 x 12
  • 115 x 12
  • 115 x 12

 

 

 

 

 

 

 

 

 

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

  • 45 x 15
  • 90 x 6
  • 135 x 10  ( single arm’s here down )
  • 180 x 10
  • 200 x 10 (counting arm – 208 for a PR )
  • 90 x 10 (back to both arm pulls)
  • 90 x 10
  • 45 x sat set

 FreeMotion Lat Pull Downs

  • 120 x 10
  • 120 x 12
  • 120 x 12
  • 100 x sat set

 

Tri Press Downs

  • 70 x 10/10/10 – Overhand/Ropes/Underhand Tri sets
  • 80 x 10/10/10
  • Stack x 10 (over hand  PR )
  • 107.5 x 10/10/10 – O/R/U Tri set again

 

Bb Reverse Grip Press

  • 135 x 10
  • 135 x 10

 

With the weight drop I had in 1 day, I didn’t do cardio today.

Work Out “B”

3 Tri sets of Tricep Press downs, 3 sat sets Pro Grip Lat Pull Downs

Jan 31st off everything. Just relax. 

Feb 1st

30 min’s hand bike cardio.

Feb 2th  

B/W= 147.6 lbs. 

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

Chest and Bi’s  “A” work out 30 sets,  20 sec breaks Total sets today = 40

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

  • 80 x 5
  • 152.5 x 1 (total weight= 341 lb’s)  PR
  • 135 x 2
  • 90 x 10
  • 90 x 7
  • 90 x 7
  • 45 x sat set

 

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

  • 90 x 3
  • 140 x f- ½ rep
  • 90 x 6
  • 90 x 3
  • 90 x 2
  • 45 x sat set
  • 45 x sat set
  • 45 x sat set

 

High Cable Flies

  • 45 x 15
  • 45 x 10
  • 60 x 9
  • 60 x 8

 

High Cable Curl Downs Straight bar

  • 100 x 10
  • 120 x 10
  • 140 x 8
  • 160 x 5
  • 190 x 5 
  • 80 x 10 squeeze and hold from here down
  • 80 x 10
  • 80 x 10

20 min’s Hand bike cardio

  • Work Out “B”

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

——————————————————————————–

Feb 3rd
B/W= 147.0 lbs.
Macro’s Pro = 175, Carbs = 220, Fats = 40
Delts “A” work out 24 sets, 20 sec breaks

H.S. ISO Shoulder Press (plate weight per side only)
1. 45 x w/up
2. 90 x 6
3. 90 x 6
4. 100 x 3
5. 100 x 1
6. 90 x 3
7. 90 x 3
8. 45 x sat set

Machine Reverse Flies
1. 115 x 10 – static holds
2. 130 x 10
3. 130 x 10
4. 130 x 12
5. 130 x 15
6. 130 x 10
7. 130 x 10
8. 115 x sat set

Cable “Glass” Style Reverse Flies (single arm, each arm)
1. 20 x 10
2. 20 x 10
3. 20 x 10
4. 20 x 10
5. 20 x 10
6. 20 x 10
7. 20 x 10
8. 20 x sat set

Notes: NO “B” work out. I spend the night lying down due to hip pain. Things otherwise is going very well, fat coming off on schedule. Today is a re-feed day.
Tracking pics later this week. Working on my 2011 show routines and music.

Feb 4th
B/W= 148.0 lbs. – day after re-feed
Macro’s Pro = 175, Carbs = 120, Fats = 40

Back and Tri’s “A” work out 32 sets, 30 sec breaks, total sets for day = 42.

H.S. ISO High Row (plate weight per side only)
1. 45 x w/up
2. 90 x 8
3. 270 x 2- ½ reps
4. 225 x 5
5. 180 x 8/8 (single arm reps)
6. 180 x 8/8 (single arm, video)

7. 135 x 8
8. 90 x sat set

H.S. ISO Low Row (plate weight per side only)
1. 45 x w/up
2. 135 x 6/6 (single arm reps)
3. 135 x 6/6
4. 135 x 8/8
5. 90 x 8 (2 arms squeeze)
6. 90 x 8/8 (single arms)
7. 90 x 8/8
8. 45 x 2 arm sat set

Lat Pulldowns (close underhand chin up grip)
1. 115 x w/up
2. 145 x 10
3. 175 x 10
4. 175 x 2 (Peanut unplugged my ear pieces, Laughing too hard to finish set)

Reverse Bb Presses (plate weight per side only)
1. 45 x 10
2. 55 x 8
3. 65 x 4
4. 75 x 1 (total weight = 195)

Tri Press downs (Supper sets, so 2 sets each set, flat bar under hand grip & ropes)
1. 75 x 12/12
2. 85 x 8/8
3. 85 x 10/10
4. 85 x 10/10

20 min’s hand bike cardio.

Workout “B”: 3 sat sets Pro Grip Lat Pulldowns, 4 sat sets of Super sets – Tri Press Downs, 3 sets Weighted Abb Crunches.

NOTES: I will be switching it up and going to Back/Bi, Delts/Traps and Chest/Tri this next rotation. This will give my arms a little more of a brake and more recovery time.

Feb 5th

Bodyweight = 147.6 , Day after Re-Feed

30 min’s Hand Bike Cardio

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