Feb 27th – Mar 5th Work outs.

Posted: March 5, 2011 in Training Logs

Feb 27th  

B/W= 143.6 lbs. 

    Macro’s  Pro = 175, Carbs = 80, Fats = 40 

Back  “A” work out 30 sets,  20 sec breaks, 4-2-4-0 Tempo unless otherwise noted.

 total sets today = 34 

  (Total weighs)

H.S. ISO High Rows Grass Grip 

  • 114 x 10
  • 144 x 10
  • 184 x 10
  • 184 x 10
  • 184  x 10
  • 184 x 10
  • 144 x 10
  • 94 x 10 – very slow a 8-3-8-1 tempo

H.S. ISO Low Rows

  • 106 x 10
  • 156 x 10
  • 156 x 10
  • 156 x 10
  • 156 x 10
  • 156 x 10
  • 136 x 10
  • 106 x 10 –  8-3-8-1 tempo

FreeMotion Lat Pulldowns

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

FreeMotion Crucifix Lat Pulls

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

Db Shrugs Incline Bench Face up

  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 10
  • 50’s x 10

20 Min’s Hand Bike Cardio

Work Out “B”

4 sets Abb Crunches

 NOTES:

Getting low on B/F  I’m adding in  Tammy’s PB Cookies and BB Brownies to make me feel like I’m cheating. Increasing my salads.  I’m hitting Macro’s on the money every day and getting my gallon of water in.  I’m feeling pretty good on my progress and how I look first thing in the morning seen as that is very close to how I will look on stage show day.   

 

Feb 28th  

B/W= 143.4 lbs. 

    Macro’s:  Pro = 175, Carbs = 80, Fats = 40

Delts, Bi’s and Tri’s   “A” work out 30 sets (s.s. counted as 2 sets), 15 sec breaks, NO “B” tonight.  My work out messed with my tail bone. 

“A” w/o I’m not happy with. Right forearm messed with me on Db work.  I couldn’t get a pump in my Bi’s and Tri’s.   4-2-4-0 tempo  8 out of 10 for this workout.

 

Db Incline Bench alternating Curls

  • 40’s x 5
  • 40’s x 4  right forearm problems
  • 30’s x 10  slower tempo here down for these
  • 30’s x 10
  • 30’s x 10

 

FreeMotion High pulley Fly Curls Super Setwith Single arm Tri Press Down’s 

  • 50 x 15/10 
  • 50 x 15/15 
  • 50 x 15/12 

Floor Cable Curl Down’s Super Set with Tri Cable Extensions Flat Bar

  • 70 x 15/15
  • 70 x 15/15
  • 80 x 12/12
  • 100 x 12/12
  • 100 x 12/12

Machine Reverce Flies

  • 100 x 15
  • 100 x 15
  • 100 x 15
  • 130 x 8  continues tension from here down
  • 120 x 8
  • 100 x 8
  • 100 x 8

NOTES:   No Cardio.  

 

March 1st

B/W = 143.8

Just 30 min’s cardio today.   Weight is up a few oz’s but look just as lean and cut.   If you have been following I always go up a few oz’s on my off weights days so I’m not worried. 

Mar 2nd

B/W= 143.4

 

 

 

 

 

March 3rd

B/W = 142.4   Macro’s today:  Pro = 175, Carbs = 180, Fat = 36   Re-feed day.

Chest and abbs – 15 sec rests  “A” work out total sets = 24, total sets for the day = 30

Total weights posted.   

 

Bb Decline Presses

  • 135 x 5
  • 185 x 5
  • 235 x 3
  • 185 x 10
  • 185 x 7
  • 185 x 5
  • 135 x 9 – last 2 sets were speed reps.
  • 135 x 8

 

H.S. ISO Incline Press

  • 106 x 5
  • 196 x 4
  • 266 x ¾ rep
  • 216 x 2
  • 196 x 2
  • 196 x 3
  • 106 x 12 – Last 2 sets, speed reps
  • 106 x 12

 

FreeMotion Cable Flies   4-2-4-0 tempo

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

Workout “B”

5  sets  Abb Crunches.

No cardio today.

March 4th

 

B/W= 144.0 lbs. Day after re-feed.

Macro’s Pro = 175, Carbs = 80, Fats = 36

Back “A” work out 19 sets, 20 sec breaks, 4-2-4-0 Tempo unless otherwise noted.

B” w/o 7 sets, total sets today = 27

FreeMotion Crucifix Lat Pulls

  • 110 x 12
  • 110 x 12
  • 110 x 12
  • 110 x 12
  • 110 x 12
  • 110 x 12
  • 110 x 12
  • 110 x 12

 

1 Arm Chin-ups general tempo

  • L arm 15
  • R arm 8

 

Machine Chest supported Wide grip Rows

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

 

Pro Grip Lat pull downs

  • 175 x 12

 

20 Min’s Hand Bike Cardio

Work Out “B”

4 sets Abb Crunches, 3 sets pro grip Lat Pull downs.

NOTES:

I was so wiped today I was ready to quite. I keep going. I’m not a quitter, and what would that show others?

March 5th

 B/W= 142.6 Macro’s Pro=175, Carb = 80, Fat = 36

 Today was a play day with Natural Wheelchair Bodybuilder  Eric Keen.  Eric has C.P.  but  can walk with crutches or stand if he locks his legs.

We didn’t keep track of any weights or reps.

We did H.S. ISO Shoulder Presses, Machine Arnold Press’s, Machine Tri Press Downs and Db Curls

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