Feb 13th – 19th

Posted: February 13, 2011 in Training Logs

Feb 13th  

B/W= 145.6 lbs. 

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

Delts   “A” work out 24 sets,  20 sec breaks, total sets today = 34

Single arm work. All reps and weights are PER arm.

H.S. ISO Shoulder Press

  • 55 x w/up
  • 100 x 10
  • 125 x 2
  • 100 x 6
  • 80 x 12
  • 80 x 10
  • 80 x 10
  • 55 x sat set

 

Cable Reverse Fries single arm “Glass Style”

  • 30 x 10
  • 30 x 10 
  • 30 x 12 
  • 30 x 10 
  • 30 x 10 
  • 30 x 10 
  • 30 x 10 
  • 30 x 10 

Db Alternating Front Delt Raises Super Set with Db Side Delt Raises

  • 30’s x 8/8
  • 30’s x 8/8
  • 30’s x 10/10
  • 30’s x 10/10

 

Work Out “B”

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

NOTES:   Cardio tomorrow.  Then another change in the split. Feb 15th I will be going to Back & Traps, Chest & Core, Bi’s Tri’s and Delts with no cardio on arm  day.  3 on 2 off for weights.

 

Feb 16th

B/W = 144.8   I look forward to my Re-Feed tomorrow. 

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

Chest and abbs – 20 sec rests (today I logged total weights) “A” work out total sets = 23, total sets for the day = 38 

Today was about reps.  Did my best but felt weak and wiped today.

 H.S. ISO Incline Press

  • 106 x 12
  • 196 x 8
  • 196 x 7
  • 196 x 5
  • 196 x 3
  • 196 x 4
  • 156 x 6
  • 156 x 6

 

Bb Decline Presses

  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 8
  • 135 x 7
  • 135 x 10
  • 135 x 8
  • 135 x 5

NOTE:   1 set of 70 lb Db Pull Overs – elbow discomfort

Stiff  Arm Pull Downs

  • 65 x 10 
  • 65 x 10
  • 65 x 10
  • 65 x 12
  • 65 x 10
  • 65 x 12

20 min’s Hand Bike Cardio

Workout “B”

 3 sets Bb Bench Press,  6  Sets of single arm Cable Crossovers,  6  sets  Abb Crunches.

Feb 17th  

B/W= 144.8 lbs. 

    Macro’s  Pro = 175, Carbs = 200, Fats = 40  –   Re-Feed day

Back  “A” work out 30 sets,  20 sec breaks

 total sets today = 38 

  2 Arm Rep and Squeeze day. (Total weighs)

H.S. ISO Low Rows

  • 106 x 10
  • 196 x 10
  • 246 x 10
  • 246 x 10
  • 246 x 10
  • 246 x 10
  • 196 x 10
  • 196 x 10

 

Lat Pull Downs  Pro Grip

  • 110 x 10
  • 110 x 10
  • 100 x 10
  • 110 x 10
  • 110 x 10
  • 110 x 10
  • 110 x 10
  • 110 x 10

FreeMotion Crucifix Lat Pulls

  • 100 x 12
  • 100 x 12
  • 100 x 12
  • 100 x 12
  • 100 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 12

 

Db Shrugs Incline Bench Face Up

  • 70’s x 17
  • 70’s x 27
  • 70’s x 25
  • 80’s x 25
  • 80’s x 25
  • 80’s x 20

20 Min’s Hand Bike Cardio

Work Out “B”

4 sets Abb Crunches, 4 sat sets Pro Grip Lat Pull Downs

NOTES:  Feel more energetic today.  Gym was packed but made my 30 sets for my “A” work out.  As normal back day, my hips and tail bone are feeling it. 

Feb 18th

B/W = 145.6   Day after a Re-Feed

Today was messed up at the gym.  I know I hit over 20 sets but The gym was very packed and I ended up bouncing around.   I did Delts/Bi’s/Tri’s today.  People were jumping in betwwen sets, blocking the veiw for mirrors to watch form.  Consentration was very very hard today.  Tonight I will work on maxamizing my “B” work out to make up for the messed up “A” work out. 

Feb 19th,  56 days out.


B/W = 144.4
macro’s still pro=175, carb=100, fat=40
30 min’s cardio. NO weights today.

Chill night with Mac. Games/movies and just chill with him.

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