May 23 threw 27th work outs

Posted: May 23, 2011 in Training Logs

May 27th

Chest, Tri and Bi and workouts      

 A  Workout  Chest and Bi   28+ total sets

 Flat Bench P/L Meet Style Bench Press

  • 135 x 10
  • 155 x 10
  • 185 x 4
  • 205 x 1 (left arm gave problems)
  • 205 x 5 Arm seamed better
  • 185 x 5
  • 135 x sat set, 10-3-10-2 tempo
  • 135 x sat set same tempo

Machine Extended Arm Flies 5-3-5-1 tempo

  • 130 x 10 x 4 sets
  • 130 x 8 x 4 sets

Straight Bar  Tri Press downs

  • 4 sets Ropes
  • 4 sets overhand
  • Liquid sups
  • 4 sets reverse grip

 

B   Bi Workout   ? total  sets  

 Machine Preacher curls

  • 95 lbs un-known number for sets, 45 sec brakes, did sets for 25 min’s.
  • Then 3 rep sets stepping up to 140.
  • Then a 70 lb. sat set.

May 26th

Ab, Arm and Delt workouts.      

   A  Workout  arms   20 total sets,  Sarcoplasmic Hypertrophy

 Straight Bar Cable Curls Super Set with Cable Tri Press downs

  • 10 Super sets

 

       B   Delt and Ab Workout   24 total  sets ,    Sarcoplasmic – Hypertrophy

 H.S. ISO Shoulder Press

  • 6 sets 200 x 10
  • 2 sets 200 x 6

Glass Style Rear Delt Cable Flies

  • 7 sets 30 x 10
  • 1 set 40 x 10

H.S. Ab Machine Crunches

  • 1 set 90 x 10
  • 4 sets 100 x 10

Liquid sups

  •  3 sets 90 x 10

 

25th off

 

May 24th

Back workouts

A Workout 8 total sets, Sarcoplasmic Hypertrophy

Pro Grip Lat Pull Downs
• 4 sets

Chin Up Close Grip Lat Pull Downs
• 4 sets

B Workout 17 total sets (or 21 depending how you count sets), Myofibrillar, Sarcoplasmic – Hypertrophy

H.S. ISO Single Arm Rows
• 8 sets Highest ME sets were with 227 lbs. per arm.

H.S. ISO Single Arm Seated Chest Supported Rows
• 8 sets Highest ME sets were with 262 lbs. per arm.

Liquid sups

Non-Stop Alternating Single Arm Drop Sets as Tammy stripped each plate.
Total sets in the drop set was 5 sets per arm. Tammy said if I made her work stripping it I had to work as she took plates off.

Tonight relax and spend Tammy time.

May 23th

Chest workouts  –  32  sets   for the day

 “A” Workout =    16 sets,  Sarcoplasmic Hypertrophy

 Bb Flat Press

8 sets

Plate Flat Bench Flies

8       Sets

 

“B” Workout   –  16 sets,    Myofibrillar, Sarcoplasmic – Hypertrophy

 Bb Flat Press –  Test presses for a P/L Meet this fall.(2 sec. pause at chest level, not relaxing or setting it on chest)

  1. 1.      135 x 1
  2. 2.      185 x 1
  3. 3.      205 x 1
  4. 4.      225 x 1
  5. 5.      245 x f ( brake only long enough to drop plates for set 6 )
  6. 6.      235 x f ( should have took a longer brake )
  7. 7.      185 x 5
  8. 8.      185 x 4

Machine Extended Arm Flies

  1. 1.      120 x 5
  2. 2.      165 x 5
  3. 3.      195 x 5
  4. 4.      210 x 2
  5. 5.      210 x 3
  6. 6.      210 x 4
  7. 7.      165 x 6

Liquid sups

  1. 8.      165 x 9
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