Feb 20th – Feb 26th

Posted: February 21, 2011 in Training Logs

Feb 21st

B/W = 145.0   Macro’s today:  Pro = 175, Carbs = 100, Fat = 40  

Chest and abbs – 20 sec rests  “A” work out total sets = 24, total sets for the day = 36 

Loved it today.  A empty gym due to the snow storm.  IN, Get it done, Out.

 H.S. ISO Flat Press

  • 126 x 10
  • 216 x 8
  • 306 x 2
  • 306 x 1
  • 266 x 3
  • 216 x 6
  • 216 x 6
  • 216 x 3

 

H.S. ISO Incline Presses

  • 106 x 8
  • 156 x 8
  • 166 x 5
  • 176 x 5
  • 196 x 3
  • 216 x 2
  • 156 x 5
  • 156 x 4

Machine Ext. Arm Flies   5-0-5-0 tempo

  • 100 x 8 
  • 100 x 8
  • 100 x 6
  • 100 x 8
  • 100 x 5 

 Here down – speed reps

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

30 min’s Hand Bike Cardio

Workout “B”

 4 sets Bb Bench Press,  4  Sets of plate flies,  4  sets  Abb Crunches.

Feb 22nd  

B/W= 144.6 lbs. 

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

Back  “A” work out 46 sets,  20 sec breaks

 total sets today = 54 

  (Total weighs)

H.S. ISO Low Rows single arm pulls, weight per arm 

  • 47 x 12
  • 137 x 5
  • 227 x 5
  • 317 x sloppy just wanted to see if I could move it.
  • 246 x 5
  • 227 x 5
  • 137 x 10
  • 92 x sat set

 

Machine Chest supported Rows   Started at 100 lbs., no breaks, increase by 10 lbs. to 130 lbs. Then back down to 100 lbs. – 5 reps each weight.

This equals 7 sets – 4 times for 28 sets just in machine rows.   Trust me after the H.S. High Rows these 5 rep step sets here killer.

Chest supported “T” Bar Rows

  • 45 x 12
  • 45 x 10
  • 45 x 10

1 Arm Chin ups

  • 10 per arm

Db Shrugs Incline Bench Face Down

  • 130’s x 8
  • 130’s x 10

Db Shrugs Incline Bench Face up

  • 80’s x 12
  • 80’s x 20
  • 80’s x 20
  • 80’s x 15

20 Min’s Hand Bike Cardio

Work Out “B”

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

 

Feb 23rd  

B/W= 144.8 lbs. 

    Macro’s:  Pro = 175, Carbs = 90, Fats = 40

Delts, Bi’s and Tri’s   “A” work out 34 sets,  20 sec breaks, total sets today = 40

 

Machine Extended Arm Reverse Flies

  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 12
  • 120 x 11
  • 120 x 10
  • 120 x 9

 

Db Single Arm Side Raises single arm “Glass Style” reps the same each arm

  • 35 x 10
  • 35 x 10 
  • 35 x 10 
  • 35 x 10 
  • 35 x 8 
  • 30 x 10 
  • 30 x 10 
  • 30 x 10 

Db Alternating Incline Bench Curls reps per side 

  • 30’s x 8
  • 30’s x 8
  • 30’s x 8
  • 30’s x 9
  • 30’s x 8
  • 30’s x 10
  • 30’s x 5
  • 30’s x 8

Machine Tri Extensions single arm, reps same each arm, slow tempo

  • 30 x 5
  • 35 x 5
  • 35 x 5

Machine Tri Extensions 2 arm, slow tempo

  • 55 x 10
  • 65 x 10
  • 65 x 10

Cable Bi Curls Super Set with Tri Press Downs  straight bar

  • 50 x 12/12
  • 50 x 12/18
  • 70 x 15/20
  • 70 x 10/20

Work Out “B”

6 sat sets Cable Curls super set with Tri Press Downs

NOTES:   No Cardio.  

 Feb 24th

B/W = 143.8 this morning.

 RE-FEED DAY = Macro’s Pro=175, Carb= 200, Fat= 40

30 min’s cardio today.

 

Feb 25th

B/W = 143.8  Day after re-feed.

Marco’s= Pro 175g’s, Carbs 80g’s, Fats 40g’s 

Off everything today.   Chest day tomarrow.

Feb 26th

B/W = 144.0   Macro’s today:  Pro = 175, Carbs = 80, Fat = 40  

Chest and abbs – 15 sec rests  “A” work out total sets = 25, total sets for the day = 30

Total weights posted.  Cycle off  time on Test Charge and K-Otic.  I can feel the difference.

H.S. ISO Incline Press

  • 136 x 10
  • 196 x 5
  • 286 x ¾ rep
  • 216 x 8
  • 216 x 3
  • 196 x 5
  • 156 x 10
  • 166 x 7

 

Bb Decline Presses

  • 135 x 10
  • 225 x 2
  • 185 x 4
  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 10
  • 135 x 7 – slow tempo

FreeMotion Cable Flies   4-3-4-0 tempo

  • 40 x 10
  • 40 x 10
  • 40 x 10
  • 40 x 10
  • 40 x 10 

 Here down – speed reps

  • 40 x 25
  • 50 x 15
  • 60 x 10

20 min’s Hand Bike Cardio

Workout “B”

4  sets  Abb Crunches.

NOTE:  I’m going to a morning workout with just abb crunches at night.  Just till after my shows. As of today I’m only 49 days out from the INBF Natural Wheelchair Nationals (April 16th). Then 2 weeks later the INBF US Central (May 7th) were I will be doing Open Bantam Weight, Masters 40-50 and the Wheelchair class.

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