Training May 14th – 20th

Posted: May 14, 2011 in Training Logs

May 20th

Delt and Abb’s – 30 sets for the day

“A” Workout = Delts 9 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-0-2-0 tempo.

Single Arm, Low Cable, Side Delt Raises

1. 20 x 15

2. 20 x 15

3. 20 x 15

Single Arm, Low Cable, Front Delt Raises

1. 20 x 15

2. 30 x 15

3. 30 x 15

Single Arm, Low Cable, Rear Delt Pulls

1. 30 x 15

2. 30 x 15

3. 30 x 15

“B” Workout = Delt and Abb’s – 21 sets, Myofibrillar, Sarcoplasmic – Hypertrophy ending in saturation.

Machine Side Delt Raises, 3-6-1-6 tempo

1. 50 x 15

2. 95 x 8

3. 125 x 3

4. 125 x 2

5. 125 x 3

6. 130 x 3

7. 130 x 2

8. 70 x Sat set

H.S. ISO Shoulder Press, 2-3-2-1 tempo

1. 200 x 10

2. 290 x f

3. 250 x 4

4. 250 x 3

5. 200 x 14

Db Seated Front Delt Raises

1. 35 x 10

2. 35 x 6

3. 35 x 9

4. 35 x 10

Abb Crunch Machines

1. 75 x 15

2. 95 x 10

3. 100 x 8

 Liquid sups

4. 100 x 8

 

May 18th

Arm Workouts – 34 sets, 480+ reps for the day
“A” = Bi and Tri 16 sets, 372 reps. Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-1-2-0 tempo.

Straight Bar Low Cable Bi Curls
1. 50 x 18
2. 50 x 18
3. 50 x 16
4. 50 x 16
5. 50 x 16
6. 50 x 20 (changed up range)
7. 50 x 18
8. 50 x 20

Rope Tri Press Downs, 1/3 range of full contraction
1. 50 x 20
2. 50 x 30
3. 50 x 30
4. 50 x 30
5. 50 x 30
6. 50 x 30
7. 50 x 30
8. 50 x 30

“B” = Bi, Tri – 18 sets, 108+ reps, Myofibrillar, Sarcoplasmic – Hypertrophy ending in saturation.

Machine Preacher Negatives
1. 110 x 5
2. 110 x 5
3. 110 x 5
4. 110 x 5

Machine Preacher Curls
1. 110 x 6
2. 140 x 4
3. 155 x 4
4. 170 x 2
5. Stack x f

Tri press downs – Flat Bar
1. 150 x 8
2. Stack x 6
3. Stack x 8

Tri press downs – V handle
1. 150 x 10
2. 160 x 10
3. 170 x 10
4. 190 x 10
5. 190 x 10
 Liquid sups
6. 70 x Sat set

Man I never added up the reps. WOW

May 17th

 Chest Workout –  only 27  sets for today.

 “A”  =   8 sets,  Sarcoplasmic Hypertrophy, continues tension, rest pause.

 2-1-2-0 tempo.

Bb Press, Flat Bench

  1. 1.      135 x 15
  2. 2.      135 x 15
  3. 3.      135 x 15
  4. 4.      135 x 15

Plate Flies, Flat Bench

  1. 1.      10 x 15
  2. 2.      25 x 15 – plate was hurting webbing between fingers
  3. 3.      15 x 25 – 10 and 5 worked better on hand.  I need Db handles or Db’s. 
  4. 4.      15 x 30 

 

 “B” Chest Workout –  19 sets, Myofibrillar Hypertrophy ending in saturation.

 

Bb Decline Presses

  1. 1.      135 x 12
  2. 2.      225 x 2
  3. 3.      225 x 2
  4. 4.      225 x 5 (after a pee brake)
  5. 5.      225 x 3
  6. 6.      225 x 3
  7. 7.      225 x 3
  8. 8.      225 x 2

 

H.S. ISO Seated Incline Presses

  1. 1.      194 x 4
  2. 2.      204 x 4
  3. 3.      209 x 2
  4. 4.      214 x 3
  5. 5.      234 x f
  6. 6.      224 x 2
  7. 7.      224 x f (sets 7,8,9   back to back)
  8. 8.      214 x f
  9. 9.      194 x 1

v  Liquid Sups.

  1. 1.      104 x 15 sat set
  2. 2.      104 x 12 sat set

 

May 16th

Back Workout – 30 sets for the day“A” Back = 12 sets, Sarcoplasmic Hypertrophy, continues tension, rest pause.
 3-2-2-0 tempo.

Lat pull downs ½ to full contraction. Alternating between behind the neck and in front.
1. 100 x 25
2. 100 x 30
3. 100 x 40
4. 100 x 40Lat pull downs – full range.
1. 100 x 15
2. 100 x 16
3. 100 x 15
4. 100 x 25Lat pull downs – Close chin up grip, full range.
1. 100 x 15
2. 100 x 20
3. 100 x 15
4. 100 x 12“B” Back Workout – 18 sets, Myofibrillar Hypertrophy ending in saturation. 1-0-1-0 tempo

 

H.S. ISO Seated chest supported Rows, single arm rows.
1. 192 x 10
2. 192 x 10
3. 242 x 8
4. 262 x 5 – the 5’s the first few were clean, rest were M.E.
5. 262 x 5
6. 262 x 5
7. 262 x 5
8. 112 x 15, both arms
9. 112 x 15, both armsH.S. ISO High Row single arm
1. 137 x 8
2. 182 x 8 -the 4 & 8’s the first few were clean, rest were M.E.
3. 182 x 8
4. 182 x 8
5. 182 x 8
6. 227 x 4
7. 92 x 15, both arms
8. 92 x 15, both arms
 Liquid Sups.
1. 47 x sat set
2. 47 x sat set

“B” was great. Sound funny to you but I totaly lost my legs and started to loose my vision. GREAT W/O. 

May 14th

It was a off day but Jer and I were able to hook up again for the first time in 6 months.  Ya Baby  Play time.

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