April 3rd – April 8th (9th is start of peek week)

Posted: April 3, 2011 in Training Logs
Tags: , , , ,

  April 3rd

 B/W = 137.0

 Macro’s: Pro = 175 , Carb = 80 , Fat = 36

 Back/Traps today. 4-2-4-1 Tempo. Total sets today = 31

“A”

  • 6 Sets of FreeMotion Lat Pulldowns
  • 3 Sets Chest Supported “T” Bat Rows.
  • 1 Sets of Single arm Chin-Ups
  • 6 Sets of Crucifix Lat Pulls
  • 4 Sets Seated Incline Bench Face up Db Shrugs.

 “B”

  • 2 Sets Pro Grip Lat Pulldowns to back on neck
  • 2 Sets Pro Grip Lat Pulldowns Elbows forward, to front of chest.
  • 4 Sets Weighted Abb Crunches
  • 3 Sets Straight Arm Pull Downs.

April 4th

 B/W= 137.0

 Macro’s: Pro = 175 , Carb = 80 , Fat = 36  Total Sets today = 32

 “A”

Packed gym but got 25 Sets and 20 min’s cardio in, and in 70 min’s.

  • 4 Sets “Glass Style” Db Side Delt Raises.
  • 4 Sets of Seated Incline Bench Db Curls
  • 5 Super Sets (10 total sets): Laying Cable Bi Curl Downs Super Set with Laying Tri Tress Outs
  • 5 Sets Reverse Straight Bar Tri Press Downs
  • 2 Sets H.S. ISO Shoulder Presses.

20 min’s Hand Bike cardio.

 “B”

  • 4 Sets of Tri Sets of Tri Press Downs (overhand, ropes, underhand grip)
  • 3 Sets Straight Bar Low Pulley Bi Curls

 30 min’s Posing

April 5th

11 days out.

B/W = 136.8 this morning.

Macro’s today:   Pro = 175 , Carb’s = 70 , Fats = 36

30 min’s hand bike cardio this morning.  Posing threw out the night.  A total of  1.5  hours  at the least. 

Tomorrow will be a re-feed and Chest day.

April 6th

9 days out, last power Chest day

Body weight this morning = 136.4

Re-feed macro’s: Pro = 175 , Carb = 180 , Fat = 36

 15 sec breaks between sets, 30 sec break between exercises.

Total weights for the ISO’s, 20 sets

H.S. ISO Incline Presses

  • 196 x 5
  • 288 x 3
  • 288 x 2
  • 196 x 8
  • 196 x 5

 H.S. ISO Flat Press

  • 216 x 5
  • 306 x ½ rep
  • 266 x 3
  • 266 x 2
  • 216 x 5
  • 216 x 4

 Machine Extended Arm Flies. 4-4-4-1 tempo

  • 70 x 10
  • 70 x 17 (this sets a speed set)
  • 85 x 10
  • 185 x 8 (this was a killer, back to 4-4-4-1 tempo)

                    * 4-4-4-1 tempo and drop sets from here down.

  • 90 x 10
  • 70 x 10
  • 50 x 10
  • 40 x 10
  • 40 x 10

 1 hour posing tonight.

  April 7th – 8 days out

B/W (day after re-feed) 136.4

Macro’s today: Pro = 175, Carb = 80, Fat = 36

 Last Back Power day before show day. 

 15 sec brakes (only long enough for Tammy to add or subtract plates) 23 sets.

 H.S. ISO High Row (7)

*single arm pulls

  • 92 x 5
  • 137 x 5
  • 182 x 5
  • 272 x 3 = 1/2 reps
  • 182 x 5

*both arm pulls, squeeze and hold on contraction.

  • 274 x 8
  • 184 x 12

 H.S. ISO Low Rows (6)

*single arm

  • 98 x 8
  • 188 x 5

* both arm pulls, squeeze and hold on contraction.

  • 286 x 5
  • 286 x 5
  • 196 x 10
  • 106 x 10

 Db Shrugs, Seated Incline Bench, Face up. (4)

  • 100’s x 12
  • 100’s x 12
  • 100’s x 12
  • 100’s x 12

 FreeMotion Crucifix Lat Pulls (3)

3-2-4-1 tempo

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

 FreeMotion Lat Pull Downs (3)

5-3-5-1 tempo

  • 80 x 10
  • 80 x 16 (had a 30 sec brake)
  • 80 x 8

1 hour of posing tonight at the least.

April 8th

B/W = 135.8

Macor’s:  Pro = 175 , Carbs = 80 , Fats = 36

Arms and Delts

  • 7 sets Seated Db Curls
  • 3 sets “Glass Style” Side Db Raises
  • 1 set Palm Up Db Front Raises
  • 2 sets Rope Tri Press Downs
  • 2 sets (whole stack) Straight Bar Tri Press Downs
  • 2 sets Rope Tri Press Downs
  • 4 sets “Glass Style” Reverse Cable Flies
  • 2 sets Rope Tri Press Downs
  • 1 set Reverse Grip Tri Press Downs.

1 hour posing.

Advertisements

Comments are closed.