April 18th – 23rd

Posted: April 18, 2011 in Training Logs

April 23rd

B/W= 136.6

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

Chest and Tri’s today.  “A” w/o = 26 sets in 60 min’s.

H.S. ISO Seated press. Seat seat very low to hit the upper pecs.

  1. 104 x 10
  2. 194 x 5
  3. 194 x 5
  4. 194 x f – straight into
  5. 154 x 6
  6. 154 x 8
  7. 154 x 6
  8. 104 x 12

Decline Bb presses

  1. 135 x 10
  2. 225 x 1
  3. 185 x 5
  4. 185 x 4
  5. 135 x 10
  6. 135 x 7
  7. 135 x 3 – very slow

FreeMotion Cable Flies slow and controlled

  1. 50 x 10
  2. 50 x 10
  3. 50 x 10

Tri Straight Bar Press Downs

  1. 140 x 8
  2. 147.5
  3. Whole stack X 8
  4. Whole stack x 6
  5. 100 x 10 – slow this set and down
  6. 80 x 12
  7. 80 x 12 – liquid sups.
  8. 80 x 12

“B” w/o will be Sat Sets for Tri’s and Chest with Tri Press Downs and Flat Bench Bb Presses.

April 22nd

B/W= 136.4 ( ate close to bed and woke up early)

30 min’s hand bike cardio today.   Set up meal plains for Sat and Sun. 

April 21.

B/W= 136.0

Cutting for geust posing at the US Centeral.

Back and Bi’s today.

  • 6  Sets of FreeMotion Lat Pull Downs
  • 3 Sets of  H.S. ISO  Pull Downs
  • 1 Set of Single Arm Cin Ups.
  • 6 Sets Machine Low Row with a Under Hand Grip.
  • 3 Sets of Db Seated Curls at a 3-1-3-0 Tempo

http://i382.photobucket.com/albums/oo263/richknapp66/Rich%20Knapps%20Training%20pics/PIC_0052.jpghttp://i382.photobucket.com/albums/oo263/richknapp66/Rich%20Knapps%20Training%20pics/PIC_0048.jpg

  • 2 Speed Sets of Seated Db Curls
  • 2 Sets Seated Face Down Incline Bench Db Shrugs
  • 3 Sets for Saturation (speed sets) Db Incline Bench Face Up Shrugs

 

April 20th

17 days out from  US Cent. 

B/W = 136.4

Macro’s: Pro= 175, Carb= 80, Fat= 36

Core and Delts today. 70 min’s gym time.

Tried the Abb Machine again and see how my back reacts.

  1. 65 x 10
  2. 80 x 10
  3. 90 x 8
  4. 70 x 10
  5. 70 x 10
  6. 70 x 10
  7. 60 x 15
  8. 60 x 10

Db Pull Overs  3-3-4-2 Tempo

  1. 50 x 10
  2. 50 x 10

2-2-2-0 Tempo

  1. 50 x 15
  2. 50 x 15

Db “Glass Style” Side Delt Raises

  1. 45 x 10
  2. 50 x 10
  3. 50 x 10
  4. 50 x 10
  5. 45 x 10
  6. 45 x 10

“Glass Style” Cable Reverse Flies

  1. 30 x 10
  2. 30 x 10
  3. 30 x 10
  4. 30 x 10
  5. 20 x 10
  6. 20 x 10

H.S. ISO Shoulder Press

  1. 110 x 10
  2. 200 x 6
  3. 290 x f
  4. 250 x 3
  5. 250 x 2
  6. 200 x 6
  7. 110 x 15
  8. 110 x Sat Set

April 19th

B/W= 137.2 

Macro’s: Pro= 175, Carb= 80, Fat= 36

Workouts moved to afternoons. Today 32 sets in 50 mins.  Chest and Tri’s.

Bb Decline Press

  • 135 x 5 (warm up )
  • 225 x 3
  • 225 x 3
  • 225 x 3
  • 225 x 3

     4-0-4-0 Tempo

  • 135 x 10
  • 135 x 8
  • 135 x 7

H.S. ISO Seated Press (seat set real low to hit Upper pecs)

  • 104 x 5
  • 194 x 3
  • 194 x 2
  • 194 x 2
  • 194 x f

    4-0-4-0 Tempo

  • 104 x 10
  • 104 x 6
  • 104 x 6

FreeMotion Cable Flies 4-0-4-0 Tempo

  • 50 x 15
  • 50 x 10

Tri Press Downs = 3 Tri Sets for total of 9 sets, grips=over hand, ropes, underhand, 10 reps each with 80 lbs.

Took my AAEFX Cell Rush and LG5.

Rope Tri Press downs for a Saturation Set

H.S. ISO Horizontal Press with 126 lbs for a Saturation Set.

These Sat sets were to get the blood flowing through the tissues worked and carry the sups deep into them before taking my NF-Pro Whey protein and Fig bar.

April 18th

B/W = 140.0

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

20 mins cardio.   15 mins posing tonight.

Back in prep for the US Central on May 7th.

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