Feb 6th – Feb 12th

Posted: February 9, 2011 in Training Logs

Feb 6th

B/W =  147.2 

Off everything. Just relax and let the body recharge.  Progress pics for Feb 5th at.   http://freakonwheels.com/2011-prep-progress-pics/

Feb 7th

B/W = 147.0

Macro’s today:  Pro = 175, Carbs = 110,  Fat = 40  

Chest and Tri’s – 20 sec rests (today I logged total weights) “A” work out total sets = 36, total sets for the day = 51

H.S. ISO Incline Press

  • 196 x 8
  • 296 x f – ¾ rep
  • 296 x f – ½ rep
  • 286 x f – ¾ rep
  • 196 x 8
  • 196 x 5
  • 196 x 5
  • 196 x sat set

 

Bb Decline Presses

  • 135 x 10
  • 225 x 3
  • 225 x 2
  • 225 x 2
  • 135 x 10
  • 135 x 8
  • 135 x 5
  • 135 x 6

 

High Cable Flies – squeeze and holds 

  • 45 x 12
  • 45 x 12
  • 45 x 12
  • 45 x 12
  • 45 x 12
  • 45 x 12 – pecs were screaming at this point.
  • 45 x 11
  • 45 x 12 

Tri Press Downs  –  Flat Bar underhand grip Super Set with Rope Push Downs

  • 60 x 10/10
  • 60 x 10/10
  • 80 x 10/10
  • 100 x 8/8
  • 80 x 12/12
  • 60 x 15/15

20 min’s Hand Bike Cardio.

Workout “B”

 3 sets Bb Bench Press,  4  Super sets of Tri press Downs, 4 sets weighted Abb Crunches.

Feb 8th  

B/W= 146.0 lbs. 

    Macro’s:  Pro = 175, Carbs = 110, Fats = 40

Delts and Traps  “A” work out 38 sets,  30 sec breaks

 total sets today = 48

 

H.S. ISO Shoulder Press

  • 110 x w/up
  • 200 x 5
  • 310 x f,  ½ rep
  • 290 x f,  ½  rep
  • 200 x 8
  • 200 x 7
  • 200 x 5
  • 110 x sat set

 Machine Reverse Flies

  • 130 x 8
  • 130 x 8
  • 240 x f ½ rep
  • 235 x 3 – ½ reps
  • 150 x 10
  • 150 x 10
  • 150 x 10
  • 130 x 10

 Cable Reverse Flies single arm “Glass Style”

  • 40 x 8/8
  • 40 x 8/8 

Short Brake –  Vision went bad 

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

Db Alternating Front Delt Raises – Palm up 

  • 45’s x 6
  • 45’s x 6
  • 45’s x 6
  • 45’s x 6

 Db Alternating Side Delt Raises – “Glass Style” 

  • 30’s x 10
  • 30’s x 10
  • 30’s x 10
  • 30’s x 10 

 

Work Out “B”

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

NOTES:  Today I felt the cutting and power loss.  I am hoping after my re-feed things will come back around.  

 

Feb 9th  

B/W= 147.0 lbs. 

    Macro’s  Pro = 175, Carbs = 110, Fats = 40

Back and Bi’s  “A” work out 31 sets,  20 sec breaks, total sets today = 37

 

H.S. ISO  Low Row (single arms, reps and weights are each arm)

  • 98 x w/up
  • 143 x 2/2
  • 188 x 2/2
  • 278 x 4/4 – single arm PR
  • 188 x 8/8
  • 143 x 8/8
  • 143 x 8/8
  • 98 x sat set

 

H.S. ISO Seated Rows (single arm, weight and reps per arm)

  • 102 x 8/8
  • 192 x 4/4
  • 282 x 4/4 – single arm PR
  • 282 x 4/4
  • 147 x 10/10
  • 147 x 10/10
  • 147 x 10/10
  • 102 x sat set

 

FreeMotion Crucifix Lat Pulls

  • 100 x w/up
  • 100 x 15
  • 150 x 12
  • 130 x 12
  • 100 x 17

 

FreeMotion High Cable Bi Curls

  • 30 x 20
  • 50 x 10
  • 50 x 11
  • 50 x sat set

 

Db Seated Wide Curls 

  • 30 x 10
  • 30 x 10
  • 30 x 10

 

Db Shrugs Incline Bench Face Down

  • 130’s x 12
  • 130’s x 12
  • 130’s x 20

 20 Min’s Hand Bike Cardio

 Work Out “B”

3 Straight Bar Low Pulley Bi Curls, 3 sat sets Pro Grip Lat Pull Downs

Feb 10th

B/W= 146.6          Re-Feed day macro’s:  Pro= 175, Carbs= 210, Fats= 40

30 min’s Hand Bike Cardio – No weights

Feb 11th

B/W = 147.2  Day after re-Feed

Macro’s today:  Pro = 175, Carbs = 100,  Fat = 40  

Chest and Tri’s – 20 sec rests  “A” work out total sets = 30, total sets for the day = 41

Today was all about control, form and tempo.

Bb Decline Presses

  • 135 x 10
  • 225 x 3
  • 225 x 2
  • 185 x 6
  • 185 x 7
  • 135 x 10
  • 135 x 8
  • 135 x 9

H.S. ISO Incline Press

  • 106 x w/up
  • 196 x 4
  • 196 x 3
  • 186 x 2
  • 156 x 7
  • 156 x 5
  • 106 x 10
  • 106 x 10

 Machine Extender Arm  Flies    15-0-15-0  tempo.

  • 100 x 8
  • 100 x 5
  • 100 x 3
  • 70 x 4
  • 70 x 4
  • 70 x 4
  • 70 x 5
  • 70 x 5

Pecs were screaming and twitching after these. 

Machine Tri Press Downs  nonstop – alternating single arms

  • 30 x 6/6
  • 30 x 6/6
  • 30 x 6/6

High Cable Tri Press Downs  reverse grip flat bar

  • 50 x 10
  • 80 x 10
  • 80 x 10

10 min’s Hand Bike Cardio – Had to hit the can 10 min’s in and when I got back all the hand bikes were filled.

Workout “B”

 3 sets Bb Bench Press,  4  Sets of Tri press Downs, 4 sets  Abb Crunches.

Feb 12th  

B/W= 146.2 lbs. 

    Macro’s  Pro = 175, Carbs = 100, Fats = 40

Back and Bi’s  “A” work out 30 sets,  20 sec breaks

 total sets today = 40

 

FreeMotion Crucifix Lat Pulls

  • 100 x 10
  • 100 x 10
  • 100 x 10
  • 100 x 12
  • 100 x 15
  • 120 x 12
  • 120 x 12
  • 120 x 10

 

Single Arm Chin Ups

  • R-15/L-12
  • L-12/R-7

 

Lat Pull Downs  close grip chin up style

  • 100 x 12
  • 100 x 10
  • 100 x 10

 

Stiff Arm Pull Downs

  • 40 x 10
  • 40 x 12
  • 40 x 10

 

Db Shrugs Incline Bench Face Up

  • 80’s x 15
  • 80’s x 15
  • 80’s x 15

 

Db Shrugs Incline Bench Face Down

  • 130’s x 12
  • 130’s x 13
  • 130’s x 13

 

Db Alternating Curls Incline bench

  • 40’s x 3
  • 40’s x 4  Put my forearm wrap on right arm
  • 40’s x 10
  • 40’s x 10
  • 40’s x 10
  • 40’s x 10
  • 40’s x 4  (Arm crashed)  
  • 40’s x 3 

 

20 Min’s Hand Bike Cardio

 

Work Out “B”

4 Single Arm Low Pulley Bi Curls, 3 sets Straight Bar Low Pulley Curls, 2 sets Abb Crunches, 1 sat sets Pro Grip Lat Pull Downs

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