Workout logs, March 6th – March 12th

Posted: March 6, 2011 in Training Logs

March 6th

 41 days out from Buckeye Classic’s Natural Wheelchair Nationals.

 B/W= 142.4 Macro’s Pro=175, Carb = 70, Fat = 36

 Today was cardio only. 30 min’s Hand Bike.

 Feeling pretty good. Tammy says I am looking bigger and better than last year.

This is a good thing if I can present it proper on stage.

 

March 7th

 40 days out.

 B/W = 141.8    Macro’s = Pro 175, Carb 70, Fat 36

 Looking grainy today. Day off weights and cardio today.

            The mirror get a lot of use from here on. The scale, ya I log weight for you all but it makes no difference at all. Its all about how you look.

            Things like sodium and water will make a huge difference in my scale weight but yet in the mirror I may look the same or better.

March 8th 

39 days out.

B/W = 142.2      Macro’s today: Pro = 175, Carbs = 70, Fat = 36

Chest and abbs – 15 sec rests “A” work out total sets = 27, total sets for the day = 32

Total weights posted.

H.S. ISO Incline Press

  • 106 x 10
  • 156 x 8
  • 156 x 8
  • 156 x 8
  • 156 x 6
  • 156 x 6
  • 106 x 8 – Last 2 sets, speed reps
  • 106 x 8

 

Bb Decline Presses

  • 135 x 10
  • 135 x 9
  • 135 x 8
  • 135 x 5
  • 135 x 8
  • 135 x 4
  • 135 x 4 – last 2 sets were speed reps.
  • 135 x 4
  • Bar for SLOW Saturation set

 

Db Incline Flies SLOW

  • 25’s x 10
  • 25’s x 10
  •  

    FreeMotion Cable Flies 4-2-4-0 tempo

    • 50 x 12
    • 50 x 12
    • 50 x 15
    • 50 x 15
    • 50 x 15
    • 50 x 12
    • 50 x 14 here down speed reps
    • 50 x 14

     

    Workout “B”

    5 sets Abb Crunches. No cardio today.

    Mar 9th

     B/W = 141.8

    Macro’s: Pro = 175, Carb = 70, Fat = 36

     Snowed in today so I did a home workouts. Total of 36 sets today.

    “A”

    • 8 sets of Pro Grip Lat Pull-downs super-set with Bench Pullups for 16 total sets.
    • 4 sets Tammy supporting my chest Low Pulley Rows

     

    B”

    • 4 sets Pro Grip Lat Pull-Downs
    • 4 sets Abb Crunches
    • 4 sets Cable Straight Arm Pull-Overs

     Rich Knapp

    March 10th

    Today has been a very busy day. Gym, store then found out the INBF/WNBF is going to make a PRO Wheelchair Division as soon as they get a sponsor for the division.

    It was a re-feed day today. Weight was up a little today but looked lean and dry. Back to cut macro’s tomorrow. OK on to my workouts.

    Db Side Delt Raises (Glass style)

    • 30’s for 8 sets of ten reps each arm.

    Db Incline Bench Alternating Curls

    • 30’s 10 reps each arm for 8 sets.

    Tri Rope Press Downs

    • 80 x 10 – 3 sets
    • 100 x 10

    Tri 1 Arm Rope Press Downs

    • 40 x 8 each arm for 3 sets

    Bench Weighted Dips

    • BW x 10
    • 45 x 10
    • 135 x 10 – 2 sets

    Db Curls

    • 45 x 8 for 2 sets

    “ B” Workout

    1 arm Cable curls – 4 sets

    Tri Rope Press Downs – 4 sets

    Abb Crunchs – 2 sets

     

    March 11th

    Not much to log.   30 min’s cardio today. Day after re-feed

     March 12th

    30 min’s cardio. No weights.

    Here is a chart on my weigh in’s for the last month.

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