May 30th threw June 3rd workouts.

Posted: May 30, 2011 in Training Logs

June 3rd

 

Delts, Traps and Ab’s

22 sets

 

Alternating Db Front Delt Raises palm up

  • 4 sets

H.S. ISO Shoulder Press

  • 8 sets   

Machine Ext. Arm Reverse Flies

  • 3 sets

Glass Style Cable Rear Delt Pulls

  • 5 sets

H.S. ISO Low Row Shrugs

  • 2 very slow sets

 4th and 5th off both weights and cardio.

 

June 2nd

Ab saturation day. Just a morning workout with lighter weights and saturate the Ab’s.

Rest of the time I worked on the Haag Gym Open House “Lifting Joplin” project.

June 1st     

    Back, Bi’s

 A workout, Back and Bi.

FreeMotion Lat Pull Downs

1.  100 x 12, warm up

2.  200 x 8

3.  200 x 8

4.  150 x 10, varied Static holds

 

H.S. ISO Seated Rows

1.  204 x 10

2.  204 x 10

3.  204 x 10

4.  204 x 10, varied static holds

 

FreeMotion Crucifix Lat Pulls

1.  100 x 10

2.  150 x 10

3.  150 x 10

4.  110 x Sat set with varied static holds

 

Machine Preacher Curls, Negatives with 5 count

1.  145 x 5

2.  145 x 5

3.  145 x 5

4.  145 x 5

 

Machine Preacher Curls

1.  175 x 1

2.  170 x 1

3.  140 x 3

4.  125 x 5

Liquid sups

1.  65 x Sat set

 

Seated Db Alternating curls

1.  40’s x 8

2.  50’s x 4

3.  60’s x 4

 Concentrated on the squeeze, slow mixed with speed reps.  Lactate Acid burn at rep 6.

 

B workout,  Bi’s

Occluded Db Bi Curls.

4 sets

  • 35 x 12,12,10,8

May 31st     

    Tri saturation, Ab’s   24+ total sets

A workout, Tri Press Downs 20+ reps each set.

  • Ropes 4 sets
  • Straight Bar 4 sets
  • Ropes 4 sets
  • Straight Bar 4 sets
  • Ropes 4 sets
  • Straight Bar 4 sets

Concentrated on the squeeze, slow mixed with speed reps.  Lactate Acid burn at rep 12.

 

B workout,  Ab’s

a)  Ab Machine, unknown sets, 10 sec. brakes, reps with:

  • 140 x 20 min’s.
  • 110 x 8 min’s.

Liquid sups

  • 80 x sat set x 2

May 30th

Chest, Tri workout      

       24 total sets

Decline Bb Bench Press

  • 135 x 10
  • 155 x 8
  • 185 x 5
  • 225 x 3
  • 250 x 1
  • 185 x 10
  • 135 x sat set, 10-3-10-2 tempo
  • 135 x sat set same tempo

H.S. ISO Incline Press

  • 106 x 12
  • 196 x 5
  • 286 x 1
  • 296 x 1
  • 196 x 10
  • 196 x 8
  • 106 x Sat set
  • 106 x sat set

Rope Tri Press Downs

  • 80 x 15
  • 97.5 x 15
  • 107.5 x 10
  • 107.5 x 10

 

 

Straight Bar  Tri Press downs

  • Stack x 8
  • Stack x 8

Liquid sups

  • 107 x sat set
  • 107 x sat set.
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